Studies indicate that over half of American adults are fearful of deep water. [3] X Research source
For example, if your father was terrified of deep water, it’s likely that he passed on the fear to you. Or, if you were in a boat that capsized, that might have triggered your phobia. If you understand that there’s a logical starting point, it may allow you to cope better with what can seem like an irrational terror.
You want to limit any other discomforts you might feel, like freezing water or lots of spectators, so find a body of water that is comfortable in every other way besides your fear of the deeps. It’s also probably best to opt for clear water so that you can see the bottom. Dark or opaque waters can add to your anxiety about the deeps. A calm bay or lake might also work if you prefer to be outside. However, ideally, you’ll choose a body of water that has a gradual descent so that you can enter it slowly.
For the sake of calming your fears, it’s best if you choose someone who is an experienced swimmer and comfortable in the water.
Take this process as slowly as you need to. Some people may be able to work their way up to depths that are over their head within a few hours. Others might need to spread this process out over a longer period of time, going from knee-deep one day to waist-deep the next and so on. Keep reminding yourself that you are in control of this process. While it’s good to keep pushing yourself further if you can, you should stop immediately if you feel like you’re losing control. If you can, reorient your engagement with the water by focusing on the pleasurable sensation of it flowing against your skin and limbs as you walk. Doing so can help distract you from the feelings of fear.
Wade into the water until you’re about waist-deep, so that you can easily bend over and reach the water with your face. Begin by splashing water on your face to allow it to adjust to the feeling and temperature. Then, hold your breath and lean over until just your lips are touching the water. Once you’re comfortable with that, crouch down with your mouth closed so that your chin and lips are submerged. Take deep breaths through your nose, noticing that you can still breathe with your mouth under water. Once you’re feeling comfortable with that step, hold your breath and submerge your nostrils a few second before standing up and breathing. While water may enter your nose, it won’t go as far as your sinuses, which is the only way it would affect you negatively. The last step is to completely submerge your head, holding your breath and staying under a few seconds before you stand up and breathe. Similarly to your nose, you’ll note how the water gets into your ears but shouldn’t hurt you since it won’t go past your ear drums.
Start waist-deep, crouching down so that your mouth is directly over the surface of the water. Inhale through your nose and exhale through your mouth several times, noticing the water ripple under your breath. Then, submerge your mouth but keep your nose above water. Breathe in through your nose and slowly blow the air out through your lips. Your exhalation should create bubbles in the water. Next, take a deep breath, submerge your nose, and blow bubbles by slowly exhaling out of your nostrils. Once you’ve finished exhaling, stand up and breathe. Lastly, take a deep breath in and hold it. Try submerging your entire head and blowing bubbles out of both your nose and mouth. When you’re finished exhaling, stand up and breathe.
Since your natural bodily reactions to fear (like curling up or pushing your legs down) might make it difficult for you to float, start by having someone gently pull your arms through the water while you lie flat and relax your entire body. Alternately, you can have the person support you in a stationary position by placing their arms under your back while you lie on your back in the water. Once you get the feel for assisted floating, have the person release you and float for as long as you can without their assistance. When you’re able to remain afloat after they’ve released you, try to start floating on your own.
For instance, you might swim along the edges in a deep pool. Every now and then, let go of the sides and swim, float, or tread water for as long as you’re able without getting nervous. Try to extend the time you’re not holding onto anything with each release. If you’re swimming in a lake, stay close to a sturdy boat or raft, so that you can easily hang on or climb out whenever you need to.
Pick a class that’s designed especially for adults. While some may advertise themselves specifically as lessons in overcoming aquaphobia, all adult swimming courses will assume that the students have some degree of fear or discomfort with the water. This option is also great for those who value the support of a community. Since your fellow students will have shared experiences and feelings, you can help each other overcome your fear of deep water without embarrassment.
