Aquaphobia: 6 tips to overcome the fear of water

Does the thought of taking a swim or visiting a beach scare you to your core? If yes, you may have a fear of water. Medically known as aquaphobia, it can cause crippling fear in people who have a phobia of water. It is a fairly common phobia. Like other phobias, the severity can vary considerably from person to person. While some people are just scared of deep water or high waves, others avoid swimming pools and bathtubs. It can be common or worse for those who are unable to swim. However, this phobia is different from thalassophobia which is fear of the ocean. For some people, aquaphobia may go away on its own, others may need therapy to control and treat their symptoms. Here’s everything you need to know about fear of water or aquaphobia, including its causes, symptoms, and prevention methods.

What is aquaphobia?

Aquaphobia, also known as hydrophobia, is an intense and irrational fear of water. This fear can manifest in various forms, from fear of deep bodies of water like sea, river, or lakes 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, rapid heartbeat, and a strong desire to avoid situations involving water. This fear can be triggered by traumatic experiences related to water, such as near-drowning incidents, or it may develop without any clear cause, found a study published in the American Journal of Geriatric Psychiatry Journal.

Causes of aquaphobia

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

1. Past traumatic events

One of the most common causes is experiencing a traumatic event related to water. This could include 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 instance, if a person observes someone close to them exhibiting fear of water or reacting strongly to it, they may internalise this fear and develop aquaphobia or fear of water themselves. Thus, it is often advisable for new swimmers to not demotivate them by telling past experiences of water as this can trigger aquaphobia.

3. Genetic predisposition

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

4. Tendency of attracting phobias

Individuals with a general tendency towards anxiety or other specific phobias may be more likely to develop aquaphobia. This can be part of a broader pattern of anxiety disorders or specific phobias that one poses 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 of Social Science.

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 individuals with aquaphobia experience panic attacks when confronted with their feared stimuli (water). Panic attacks can involve symptoms such as 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. Avoiding water completely

People with aquaphobia often go to great lengths to avoid situations where they might encounter water. This can include avoiding swimming pools, lakes, seas, or any place 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 commonly associated with anxiety disorders, such as difficulty concentrating, irritability, sleep disturbances, and hypervigilance.

How to overcome aquaphobia?

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

1. Educate yourself

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

2. Gradual exposure to water

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

3. Practise 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’re in situations that trigger fear.

4. Refrain from negative thoughts

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

5. Set small goals for yourself

Set small, achievable goals for yourself related to water exposure. Celebrate your progress and recognize that overcoming aquaphobia is a gradual process. For example, your first goal might be to stand near 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. Ensure you get regular exercise, eat a balanced diet, and get enough sleep. Engage in activities that you enjoy and that help you relax and reduce stress.

Treatment of aquaphobia

The following are several common treatments for aquaphobia:

1. Exposure therapy

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

2. Mindfulness techniques

“Mindfulness techniques can help individuals 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 fear,” suggested by the expert.

3. Virtual reality therapy

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

4. Medication

Medication is generally not the first-line treatment for specific phobias like aquaphobia, but it may be considered in cases where symptoms are severe or significantly impair 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.