Water can be frightening to land-dwelling creatures; it’s not denied.
Unknown environments can cause alarm bells to sound in our brains, as we cannot use our instincts and reactions.
Around three out of three people in the UK can’t swim. As a coach, they mainly avoid swimming because of their fear of the water.
It’s a shame because swimming can save your life if you overcome this fear.
Learning to swim can dramatically reduce your chance of drowning in the short term, if not wholly.
Swimming regularly can provide several long-term health benefits that will energize you at all stages of your life.
Whether you are looking to cool off at the pool during your vacations or compete in a triathlon, your first step should be to conquer your swimming anxiety.
This post will share some of the best ways to eliminate your fear of water. Let’s first talk about why you are afraid to swim.
What Are My Fears About Swimming?
Swimming is not for the faint of heart.
Having no fear of water is more natural!
Consider this: Our ancestors walked on solid ground for six million years.
Our sensory system has not evolved to function in water. We feel out of control, and our reactions to land don’t work in the water.
If a friend or instructor tells you, “Don’t be silly; there’s nothing to fear about,” they are entirely wrong.
There are some things that swimmers new to the water need to be aware of. These fears can spiral into irrational fear and become aquaphobia.
This is usually because you have had a previous distressing experience with water.
Near-drowning can be highly traumatizing. These experiences can leave scarring in our nervous systems, forcing us to avoid any similar experience again.
The sensations of the water can be used to trigger the negative emotions you experienced at the time, regardless of how long it has been.
It doesn’t always have to be a negative experience that causes fear of water. You could also have other root causes:
- Fear of the unknown, such as what could be lurking beneath the surface
- Fear of losing control
- History of inept or unqualified swimming instructors
- Transmission of fear to your parents
It doesn’t matter what the cause of your fear is; it’s important that you understand it. Understanding why you feel anxious is the first step in overcoming it.
Here’s an easy CBT-inspired exercise that can help you get rid of your emotions
Take a piece of paper, and write “Why am I afraid of the water?” at its top.
Take 10-15 minutes to write down any thoughts.
Next, go through every point that you have written and ask yourself: “Is this fear rational? If so, what evidence supports it?”
Ask “Is there any evidence to contradict this fear?”
This quick exercise should help you get some distance from your fear of water. It is normal to react to an abnormal activity.
With this in mind, while rational thinking may be able to get you to the local pool, it is not very useful when you are there and those unpleasant feelings start to surface.
Psychologists call this exposure therapy. This is a gradual process that will help you overcome these uneasy thoughts and feelings.
Let’s take a look at the steps involved in getting there.
How to overcome my fear of swimming
I want you to realize that fear is a continuum when we speak about “overcoming” your fear of water.
As an avid swimmer over the past twenty-plus years, I still experience mild anxiety when I swim in open water, unfamiliar with currents, tides, and so forth.
It will take time to overcome your fear of water. It will take time depending on how much fear and how often you are willing to go in the water.
It may be difficult to submerge yourself in a swimming pool at first. However, over time you will feel more confident and relaxed.
Your fear will eventually subside to the point that you no longer consider it. This is when you will start to enjoy swimming.
Let’s take a look at some of my favorite exercises with swimmers.
General Guidelines to Overcome Fears of Water
It is difficult enough to be afraid of water. These guidelines will make it easier.
- Learn to swim in a pool. While it is possible to conquer your fear of water in an ocean or lake, a pool provides stable, controlled conditions that will help you relax.
- Avoid crowds at the pool. Other swimmers may take up space and make it more stressful than necessary. When possible, choose “off-peak hours”.
- Practice in shallow water: You will always feel safe if you don’t swim higher than your chest.
- Get a pair of Swimming goggles. Chlorine in the eyes can increase stress. Also, seeing underwater can be calming for many people.
- Do not go by yourself. Have a friend or an instructor along to help you if you have any questions. A lifeguard can be a great help if you don’t have anyone to go with.
Step-by-Step Exercises To Get Over Your Fear Of Swimming
Let’s discuss how to get in the water, and how to start conquering your fears about swimming.
These exercises can be done in a relaxed manner.
It is important to be comfortable. Even if you take weeks or months to finish them all, it is important that you stay comfortable. Pushing yourself too hard will cause panic and lead to a return to where you began.
Let’s move on, now that we have all this said.
Get used to the water
To overcome your fear of water, the first step is to become comfortable with how it feels on your skin. There are a few steps you can take to overcome your fear of water. At each stage, pay attention to how you feel.
- Place your feet and ankles on the shallow end of the water. Feel the resistance and flow against your skin as you move them side-to-side.
- Reach down and touch water with your fingers. Move them side-to-side. Take a few drops of water and put it on your face. (Remember those goggles!
- You can climb slowly down the shallow end of your pool by climbing up the ladder or steps (if you have them). You can relax here and feel the water on your skin.
- If you feel comfortable, take the ladder off and go for a walk. You can also hold on to the ladder or wall if you prefer. This is still great progress.
You can submerge your head and blow bubbles.
Once you feel confident moving in the shallow end, it is time to get your head below the water.
- Grab onto the wall and crouch so the water reaches your collarbones. Notice how you feel. Normal for anxiety levels to increase. Stand up. Continue this process five to ten times more.
- Next, grab onto the wall while wearing your goggles. Slowly lower your head until you are completely submerged. Now, relax in this position
- It’s time for you to blow bubbles! Learning to blow bubbles from your nose and mouth will teach you that water cannot get into your nose and mouth as long as it’s blowing out!
- Keep your head in the same place as step 1, but crouch lower so that the water level covers your mouth. You can practice blowing bubbles evenly out of your nose and mouth.
- Next, stand straight up and take a deep breath. Now, submerge your entire face into the water until your nose and mouth are completely covered. For a few seconds, hold this position and blow bubbles every now and again.
- If you feel comfortable, submerge your head completely under the water. Take a deep breath and continue blowing bubbles.
- If you really want to push the limits, you can alternate bobbing above and below water’s surface – but remember to be patient. You are making amazing progress.
Learn how to master the Mushroom Float
Once you have mastered the skills of getting in the water, moving around and submerging yourself, practice floating.
Thankfully, most people float quite well! This can help you relieve stress from the water.
- Start by standing at the shallow end, and then slowly sink your head into it.
- Deeply breathe in, then lower your head to the water’s surface. Next, lift your legs to the chest and grab your arms with your arms. Relax and lean forward.
- Now, you can freely move around the water. Your back will touch the surface of the water. When you feel the need to inhale, let go of your legs and lift your head.
Once you feel comfortable with the mushroom floating, you can experiment with blowing bubbles and holding the float position. You’ll sink as you exhale the air from your lungs.
Once you are comfortable with the idea of sinking under water and still maintaining float, it will increase your water confidence.
Dead Man Float
Although the dead man float drill is not well-known for aquaphobia sufferers, it is effective in teaching you how to float horizontally.
The horizontal position is a vital swimming skill that will allow you to learn front crawl.
This video shows you how to do the dead man float.
- Stand in the shallow end and extend your arms outward in a ‘Y-shaped’ motion until your arms touch the water’s surface. Your hips should be lowered so the water reaches your chin.
- Take a deep breath, and then plunge your face into the ocean.
- Gently push the bottom of the pool away and slide your body forward, keeping you head aligned with your spine.
- To help you distribute your weight, press your collarbones down towards the bottom of your pool if your legs don’t rise. You can hold this position for several seconds until your body needs to take a deep breath.
It can be difficult to master the horizontal float. Don’t worry if you don’t succeed your first time.
Due to their higher bone mass, some people may have difficulty getting their legs to float.
So, if you can’t get completely horizontal, don’t worry. It doesn’t matter if your feet aren’t touching the ground. It will be much easier to achieve a flat body position once you have mastered the flutter kick.
