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

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

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

Aquaphobia

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 to my first drowning incident.
Fortunately, my teacher pulled me out.
However, later on, I thought I only had a minor puncture wound and applied some medication myself without paying much attention to it.
This negligence resulted in cellulitis, and I had to stay in the hospital for four to five days, falling behind my peers.
With no foundational skills, I kept using one foot to push off the ground.
On another occasion, I accidentally drowned again, but this time no one came to rescue me.
I struggled until I managed to reach the wall, which alleviated some of my fear.
My teacher once mentioned that I was not a good swimmer, and on one or two occasions, he asked me to practice rapid rhythmic breathing.
He also told me that he couldn't focus solely on me while not allowing other classmates to help, saying that they should swim on their own.
As a result, whenever my classmates went to change clothes, my teacher stayed behind, and I always felt a pressure in my head when I got out of the water.
Being passionate about land sports, I started to feel anxious in the weeks leading up to swimming classes, which added to my stress.
Therefore, I would like to ask the doctor if this has already caused my fear.

Jie, 10~19 year old female. Ask Date: 2018/05/05

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 are afraid of water itself, but rather of swimming.
Everyone has their own fears; this is a natural part of being human.
Fears vary from person to person: some people are afraid of heights; some fear small insects or animals; others may be afraid of needles or sharp objects; some fear the dark; and some are afraid of thunder.
These situations are quite common.

Some fears may seem trivial to most people, but that doesn’t make them strange, nor does it mean that those who are afraid are abnormal.
What’s important is understanding the role these fears play in the lives of those who experience them and whether avoiding these fears leads to inconvenience in daily life.
For example, in the case of swimming, if you do not rely on fishing for a living or need to cross a river to get to school every day, not knowing how to swim may not cause significant issues.

So yes, it sounds like you are afraid of swimming; whether or not to address this fear depends on how much your physical education teacher is concerned about your swimming progress and whether it will affect your grades.
If not being able to swim leads to anxiety or panic that impacts your school life, I recommend seeking help from a mental health professional for personalized solutions.
The mental health department at Chiayi Hospital is here to assist you.

Reply Date: 2018/05/05

More Info

Overcoming aquaphobia, or the fear of water, can be a challenging journey, especially for someone like you who has had traumatic experiences related to swimming. Your situation is not uncommon; many individuals develop a fear of water after a distressing incident, such as near-drowning. This fear can manifest in various ways, including anxiety, panic attacks, and avoidance behaviors, which can significantly impact your daily life and activities.

From your description, it seems that your fear of water has escalated due to multiple experiences of near-drowning, coupled with the pressure of needing to perform in a swimming class without adequate support. The fact that you felt isolated during these experiences—being left alone in the pool while others were encouraged to swim—can exacerbate feelings of anxiety and fear. It's important to recognize that these feelings are valid and that you are not alone in experiencing them.

The first step in overcoming aquaphobia is acknowledging that it is a real fear that can be addressed. Many people experience specific phobias, and they can often be treated effectively through various therapeutic approaches. Cognitive-behavioral therapy (CBT) is one of the most common and effective treatments for phobias. CBT helps individuals identify and challenge negative thought patterns and beliefs associated with their fears. In your case, this might involve gradually exposing yourself to water in a controlled and supportive environment, allowing you to build confidence and reduce anxiety over time.

Additionally, working with a therapist who specializes in anxiety disorders or phobias can provide you with coping strategies tailored to your specific situation. They can help you develop relaxation techniques, such as deep breathing or mindfulness, which can be beneficial when you start to feel anxious about swimming. These techniques can help you manage your physiological responses to fear, such as rapid heartbeat and panic.

Another helpful approach could be gradual exposure therapy, where you slowly introduce yourself to water-related activities in a safe and supportive setting. This might start with simply being near water, then gradually progressing to sitting on the edge of a pool, dipping your toes in, and eventually working up to swimming with the guidance of a supportive instructor or therapist. The key is to take small steps at your own pace, allowing yourself to feel comfortable and safe throughout the process.

It's also crucial to communicate your fears and experiences with your swimming instructor. A good instructor will understand your situation and can provide the necessary support and encouragement. If your current instructor is not accommodating, consider seeking out a different instructor who has experience working with students who have similar fears.

Lastly, consider involving your parents or guardians in this process. They can provide emotional support and encouragement as you work through your fear. Sharing your feelings with them may help them understand your struggles better and allow them to assist you in finding the right resources or support.

In summary, overcoming aquaphobia is a process that requires patience, support, and the right strategies. By acknowledging your fear, seeking professional help, and gradually exposing yourself to water in a safe environment, you can work towards overcoming your fear of swimming. Remember, it's okay to take your time, and every small step you take is progress towards feeling more comfortable in the water.

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