Going to a Large-Scale Swimming Event as a Neurodivergent Woman? Read This First
Large-scale swimming events like THE BIG SWIM can be incredible: The water, the sense of achievement, the collective buzz of people doing something brave and a bit wild together.
And… they can also feel a lot.
If you’re a neurodivergent woman, you might already be thinking:
What if it’s too noisy or chaotic?
What if I feel overwhelmed or shut down?
What if I don’t know where to go or who to talk to?
What if I feel awkward, shy, or on the outside?
If you’re feeling like this (even if you aren’t neurodivergent) it’s OK, we’ve got you covered!
The nerves are your nervous system doing its job - trying to keep you safe in an unfamiliar, high-stimulus environment.
With a little preparation (and the right support on the day), these events can feel not just manageable, but genuinely empowering.
Here are five gentle, practical tips to help you prepare.
1. Prepare Your Nervous System, Not Just Your Kit
You’ve probably thought about goggles, towels, and warm layers - but have you prepared you?
In the days before the event:
Visualise arriving, checking in, and finding a calm space
Practice slow breathing or grounding (feet on the floor, noticing 5 things you can see)
Remind yourself: I don’t have to do this perfectly. I just have to arrive.
Regulating your nervous system ahead of time can reduce sensory shock on the day.
2. Plan Your “Escape Routes” (Even If You Never Use Them)
Feeling trapped is often what triggers overwhelm.
Before you arrive, ask:
Where can I go if I need quiet?
Can I step outside?
Is there somewhere darker, calmer, or less busy?
Knowing you can leave or take a break - even if you don’t - gives your brain a sense of safety and choice.
And knowing that we’ll be bringing our Sensory Sanctuary so you’ll have somewhere to go where you don’t need to explain yourself can give you a sense of relief - look out for us on the day, we’ll be wearing pink deeley boppers with stars on them!
3. Reduce Decision-Making on the Day
Decision fatigue is real, especially in busy environments.
Try:
Wearing clothes you already know feel comfortable
Packing your bag the night before
Writing a simple checklist (arrive, register , warm up, swim, get dressed quickly, come say hello to the Activate YOU team at the Sensory Sanctuary, rest)
Fewer decisions = more energy for the experience itself.
4. Bring Sensory Comforts (and Permission to Use Them)
You are allowed to support yourself.
That might mean:
Ear defenders or noise-reducing earbuds
Sunglasses or a cap to reduce visual overwhelm
Fidget tools, weighted items, or calming scents
Taking breaks even if others aren’t
Practicing your self-leadership can feel a bit vulnerable. We get it. That’s why we’ll be on hand to support you so that you can support yourself. No judgement.
5. Remember: You Don’t Have to Do This Alone
This is the most important one.
You don’t need to be loud, confident, or social to belong.
You don’t need to “push through” overwhelm.
And you don’t need to pretend you’re fine if you’re not.
Which brings me to this…
A Safe, Calm Space Just for You
If you’re attending this event, I want you to know that you are not on your own.
I’m Zoe Carroll, and I’ll be there with a team of wonderful women from the Activate YOU programme for neurodivergent women.
We will be hosting a Sensory Sanctuary - a place created specifically with neurodivergent nervous systems in mind.
✨ Inside our Sensory Sanctuary, you’ll find:
A calm, low-stimulus space to decompress
Sensory tools available if you forget your own
A dark den for a complete sensory break
A welcoming, understanding group of women
Somewhere you can sit quietly, be looked after, or simply not explain yourself
Whether you’re feeling overwhelmed, nervous, shy, or just a bit on your own - you are welcome.
We’ll be there. We’ve got you.
