Aquaphobia: 6 Tips to Overcome the Fear of Water

Do you get terrified when you think about swimming or going to the beach? If so, you may have a fear of water. Medically, it’s known as aquaphobia and can cause crippling anxiety in people with a phobia of water. It’s a fairly common phobia. Like other phobias, its severity can vary greatly from person to person. While some people are simply afraid of deep water or big waves, others avoid swimming pools and bathtubs. It can be common or worse for people who can’t swim. However, this phobia is different from thalassophobia, which is a fear of the ocean. For some people, aquaphobia can go away on its own, while others need therapy to manage and treat their symptoms. Here’s everything you need to know about a fear of water, or aquaphobia, including its causes, symptoms, and methods of prevention.

What is aquaphobia?

Aquaphobia, also known as hydrophobia, is an intense and irrational fear of water. This fear can manifest in a variety of forms, from a fear of deep bodies of water such as the sea, river or lake to a fear of swimming pools or even a fear of water in general, including drinking water or touching it. People with aquaphobia may experience anxiety, panic attacks, sweating, trembling, a rapid heartbeat and a strong desire to avoid situations involving water. This fear can be triggered by traumatic experiences involving water, such as near-drowning incidents, or it can develop without any apparent cause, according to a study published in the American Journal of Geriatric Psychiatry.

Causes of Aquaphobia

Below are some common causes of aquaphobia or fear of water, explained by psychiatrist and psychotherapist Dr. Jyoti Kapoor.

1. Traumatic events from the past

One of the most common causes is experiencing a traumatic event related to water. This could be a near drowning incident, witnessing someone else in distress in the water, or being forced into the water against your will. Such experiences can create a lasting fear response. These experiences can lead to aquaphobia or fear of water.

2. Observational learning

Sometimes aquaphobia can develop through observational learning or conditioning. For example, if someone sees someone around them displaying fear of water or reacting strongly to it, they may internalize this fear and develop aquaphobia or a fear of water themselves. Therefore, it is often advisable for new swimmers not to demotivate them by telling them about previous experiences with water, as this can trigger aquaphobia.

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3. Genetic predisposition

There may be a genetic predisposition or temperament that makes some individuals more susceptible to developing specific phobias, including aquaphobia. A person’s innate sensitivity to fear or anxiety may play a role in how they respond to potentially frightening situations, such as being near bodies of water such as lakes, oceans, swimming pools, or rivers.

4. Tendency to attract phobias

Individuals with a general tendency to anxiety or other specific phobias are more likely to develop aquaphobia. This may be part of a broader pattern of anxiety disorders or specific phobias that one has had for a long time.

Symptoms of Aquaphobia

Here are some common symptoms of aquaphobia, as found in a study published in the International Academy Research Journal for Social Sciences.

1. Irrational fear

The primary symptom of aquaphobia is an overwhelming and irrational fear of water. This fear can be triggered by various situations involving water, such as swimming, being near large bodies of water, or even thinking about water-related activities.

2. Panic attacks

Many people with aquaphobia experience panic attacks when confronted with their feared stimuli (water). Panic attacks can include symptoms such as a rapid heartbeat, sweating, trembling or shaking, shortness of breath, chest pain or discomfort, feeling dizzy or lightheaded, and a sense of impending doom or loss of control.

3. Avoid water completely

People with aquaphobia often go to great lengths to avoid situations where they might encounter water. This may include avoiding swimming pools, lakes, oceans, or other places where water is present. They may also avoid activities that involve water, such as bathing or drinking water.

4. Other common symptoms

People with aquaphobia may also experience symptoms common to anxiety disorders, such as difficulty concentrating, irritability, sleep problems, and hyperalertness.

How to overcome aquaphobia?

Here are some tips that can be effective in overcoming aquaphobia, as recommended by the expert:

1. Educate yourself

Start by educating yourself about aquaphobia. Understand that it is a common phobia and that anxiety is a natural response that can be managed. Learn about the specific triggers and symptoms you experience when you are in contact with water and try to deal with them.

2. Gradual exposure to water

Gradual exposure to water is a cornerstone of treating aquaphobia. This involves systematically and gradually exposing yourself to water-related stimuli in a controlled and safe environment. Start with the least frightening situations, for example: looking at pictures of water, and gradually work your way up to more challenging situations, for example: being near a swimming pool.

3. Practice relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation. These techniques can help you manage anxiety and physiological symptoms when you are in situations that trigger anxiety.

4. Avoid negative thoughts

Challenge and reframe negative thoughts and beliefs about water. Often, people with aquaphobia have irrational thoughts about the dangers of water or their ability to cope around it. Use evidence-based reasoning to counteract these thoughts and replace them with more realistic and balanced perspectives.

5. Set small goals for yourself

Set small, achievable goals for yourself regarding water exposure. Celebrate your progress and recognize that overcoming aquaphobia is a gradual process. For example, your first goal might be to stand in a shallow pool for a few minutes without experiencing overwhelming fear.

6. Follow a healthy lifestyle

Taking care of your overall well-being can support your efforts to overcome aquaphobia. Make sure you exercise regularly, eat a balanced diet, and get enough sleep. Do activities that you enjoy and that help you relax and reduce stress.

Treatment of Aquaphobia

Below are some common treatments for aquaphobia:

1. Exposure therapy

This is the primary treatment method for phobias, including aquaphobia. Exposure therapy involves gradually exposing the individual to water in a controlled and systematic manner. Exposure begins with less anxiety-provoking situations (such as looking at images of water) and progresses to more challenging situations (such as being near a swimming pool or learning basic swimming skills), according to a study published in the Cureus Psychology Journal.

2. Mindfulness techniques

“Mindfulness techniques can help people with aquaphobia manage their anxiety symptoms. Techniques such as deep breathing, meditation, and body scanning can promote relaxation and reduce the physiological arousal associated with anxiety,” the expert suggested.

3. Virtual reality therapy

Virtual reality (VR) therapy is an emerging treatment modality that may be particularly effective for specific phobias such as aquaphobia. VR allows people to experience simulated water-related scenarios in a controlled and safe environment. Therapists can gradually expose patients to virtual water environments while teaching them coping strategies to manage anxiety responses, according to a study published in the Frontiers Psychiatry Journal.

4. Medication

Medication is generally not the first line of treatment for specific phobias like aquaphobia, but it may be considered in cases where symptoms are severe or significantly interfere with daily functioning. “Antidepressants or anti-anxiety medications may be prescribed to help manage symptoms of anxiety or panic attacks associated with aquaphobia, as recommended by the expert.