Overcoming Aquaphobia: and Managing Fear of Water

Can humans suffer from hydrophobia?

Hello, Dr.
Chen.
I have read many articles about aquaphobia online, but the literature is quite limited and doesn't fully answer my questions, so I am here to ask you! Swimming has been something I've feared since childhood, especially after my first experience trying to save someone from drowning.
My teacher didn't see it, and it was a classmate who pulled me back, preventing me from drowning.
After that, I developed a fear of being in the water! I took swimming lessons a few times in elementary school, and I would cry in every class.
Eventually, the teacher stopped letting me swim.
I thought I would never have to swim again, but in college, the coach insisted that every student must learn to swim because passing the swimming test is a graduation requirement—swimming 25 meters.
In the days leading up to swimming class during my freshman year, I would start to feel anxious and nervous, sometimes even losing sleep for several days before class.
The day before swimming, I would feel the same way.
When I arrived at the pool, just seeing the water would make my heart race as if I had run three kilometers, causing me to breathe rapidly and feel like I was about to drown.
However, I still went into the water (due to the coach's pressure).
I had to hold onto the side railing and couldn't walk in the water alone; if I let go, I felt like I would drown, and my breathing would become rapid.
This situation occurred every swimming class, and after getting out of the water, I always felt exhausted (emotionally).
Moreover, the coach would scold me harshly, saying I wasn't willing to overcome my fear, but I truly want to overcome it! However, every time I practiced rhythmic breathing, my rapid breathing after entering the water would prevent me from doing it successfully.
During the summer break after my freshman year, I hired a swimming coach for one-on-one lessons.
The coach immediately took me to a 160 cm deep pool (over my head), but I wasn't tall enough.
The coach kept pushing me to get in, and seeing how deep the water was made me scared.
I eventually went in, but because I was too nervous and my breathing was rapid, I kept choking on water, feeling like I was about to die!!! I couldn't take it anymore and disobeyed the coach, getting out of the water.
That coach didn't want to teach me anymore and told me to find someone else.
After that, I couldn't find another coach willing to teach me.
I stopped swimming for half a year after starting my sophomore year, but as graduation approached (now in the second semester of sophomore year), I started swimming lessons again last week, joining an intensive swimming class at school.
In the first class, the teacher didn't care if we were afraid of water; they just told us to kick against the wall and splash.
The coach stood far away from me, and I was really about to break down! My legs felt unresponsive in the water, and because of my anxiety, my breathing became rapid, making it hard for me to hold my breath for long.
I couldn't even stand in the water! Then I started to swallow water and quickly grabbed onto the lane divider.
I found it really terrifying...
but the teacher forced me to continue.
I eventually couldn't take it anymore and stopped attending classes.
I had previously gone to the pool with classmates, but they didn't want to teach me because I was very easily anxious, had unstable breathing, and was afraid of the water.
Without anyone nearby, I couldn't manage, so I had no way to learn to swim.
I am physically healthy (I exercise regularly), so I know that I am capable, but I feel anxious for several days before getting into the water, even experiencing insomnia, constantly thinking about the possibility of drowning.
I tell the people around me, and they always tell me to overcome it, but I really can't! Just passing by a pool makes me nervous, even before getting in the water.
Once, when passing by a boat area, seeing the river made me anxious and my breathing quickened, as if I were about to drown.
Therefore, I can't even take a boat ride because I get very nervous, constantly thinking that I might drown, and my breathing becomes rapid without me realizing it.
I really don't know what to do, so I came here for advice.
Do I need to seek treatment from a mental health professional for this fear of water, or what should I do...
Thank you for reading this lengthy message.

Qi, 20~29 year old female. Ask Date: 2017/05/04

Dr. Chen Wenke reply Psychiatry

After seeing your question, I can't help but feel for you.
What I can share is that your experience is almost identical to mine; I also had a near-drowning experience, which led to panic whenever I encountered water.
In high school, swimming was required, and in college, it was also mandatory.
At that time, I would swim in the lane closest to the edge, keeping my eyes open and counting the lines at the bottom of the pool—five meters apart—because I knew that if I could see the edge of the pool, I would be okay.
For patients like this who come to my clinic, I usually don't push them; I simply provide a certificate for the school.
You might consider this approach.

Reply Date: 2017/05/04

More Info

Aquaphobia, or the intense fear of water, is a specific phobia that can significantly impact an individual's life, particularly when swimming is a requirement for educational or recreational purposes. Your experience of feeling panic and anxiety at the thought of being in or near water is not uncommon among those with aquaphobia. This fear can stem from traumatic experiences, such as near-drowning incidents, and can manifest in various ways, including physical symptoms like rapid heartbeat, shortness of breath, and a sense of impending doom when faced with water.

Understanding that your fear is a recognized psychological condition is the first step toward addressing it. Specific phobias, including aquaphobia, can lead to avoidance behaviors that interfere with daily life and responsibilities, such as your swimming requirement for graduation. The good news is that there are effective strategies to manage and overcome this fear.

1. Cognitive Behavioral Therapy (CBT): This is one of the most effective treatments for specific phobias. CBT helps individuals understand the thoughts and feelings that contribute to their fear and teaches coping strategies to manage anxiety. A therapist can work with you to gradually expose you to water in a controlled and safe manner, helping you to desensitize your fear over time.

2. Gradual Exposure: This technique involves slowly and systematically exposing yourself to water-related situations. Start with less intimidating scenarios, such as watching videos of swimming or being near a pool without getting in. Gradually increase your exposure level, moving to shallow water where you can stand, and eventually working your way up to swimming.

3. Relaxation Techniques: Learning relaxation techniques such as deep breathing, mindfulness, or visualization can help manage anxiety symptoms. Practicing these techniques before and during swimming can help calm your mind and body, making it easier to cope with the fear.

4. Swimming Lessons with a Supportive Instructor: Finding a swimming instructor who understands your fear and can provide a supportive environment is crucial. Look for instructors who specialize in teaching individuals with anxiety or phobias. They can help you build confidence in the water at your own pace.

5. Support Groups: Connecting with others who share similar fears can provide emotional support and encouragement. Sharing experiences and coping strategies can be beneficial in overcoming aquaphobia.

6. Professional Help: If your fear is significantly impacting your life, seeking help from a mental health professional specializing in anxiety disorders may be necessary. They can provide tailored treatment plans, including therapy and possibly medication if needed.

7. Medical Evaluation: Since you mentioned experiencing physical symptoms like rapid heartbeat and shortness of breath, it may be helpful to consult a healthcare provider to rule out any underlying medical conditions that could be contributing to your anxiety.

8. Mindfulness and Positive Affirmations: Practicing mindfulness can help you stay present and reduce anxiety about future swimming experiences. Positive affirmations can also help reframe your thoughts about swimming and water.

In conclusion, overcoming aquaphobia is a process that requires patience and persistence. It’s essential to acknowledge your feelings and seek support from professionals who can guide you through this journey. With the right strategies and support, you can learn to manage your fear and even enjoy swimming as a fulfilling activity. Remember, you are not alone in this, and many have successfully overcome similar fears.

Similar Q&A

Overcoming Aquaphobia: A High School Student's Struggle with Fear of Water

I am a high school sophomore, and I only encountered swimming as a subject in high school. With no prior experience, during my first time in the water, I didn't clearly hear the teacher's instructions and ended up floating like a jellyfish with my classmates, which led ...

Dr. Huang Jiabin reply Psychiatry
Hello, classmate: It sounds like you have had a few experiences of swallowing water during swimming lessons in physical education class. Such negative experiences can certainly lead to unpleasant feelings associated with swimming, even fear or anxiety. However, it’s not that you ...

Overcoming Swim Class Anxiety: Seeking Help for Aquaphobia

Hello, doctor. Our school's physical education class includes swimming lessons, but I have always been afraid of water and the feeling of not having my feet touch the bottom. I have tried to swim a few times, but I still remain in place and am hesitant to float. My teacher t...

Dr. Wu Enliang reply Psychiatry
It is advisable for individuals to gradually overcome their fear of swimming, as most people experience improvement after treatment. Typically, if there is no significant improvement after at least one year of consistent therapy, one might consider such a diagnosis and agree to t...

How to Obtain a Medical Certificate for Aquaphobia Exemption

Hello, Dr. Chiu. I am currently a senior in college, and swimming is a required course at my school. However, I nearly drowned when I was younger, and since then, I have developed a fear of water. Whenever I get into the water, my heart starts racing. I need a doctor's note ...

Dr. Qiu Junda reply Psychiatry
Hello. If such an incident and reaction occur, you can visit a mental health clinic for evaluation. If you need documentation, the physician should be able to assist you in providing it.

Overcoming Health Anxiety: Coping with Fear of Illness and Mental Health

Hello, Doctor: I am very afraid of getting sick. Whenever I notice any unusual symptoms in my body, I uncontrollably search the internet for related diseases (and the more I read, the more I identify with them), which takes up almost all of my leisure time. This not only prevents...

Dr. Dai Wanxiang reply Psychiatry
Hello, Miss: Based on your description, it seems that the primary symptoms are anxiety, fear, and excessive worry about physical illnesses. However, more information is needed to determine the specific type of mental disorder, as there are currently no symptoms of delusions or ha...