Water, covering approximately 71% of our planet, holds both serenity and fear. Thalassophobia, the intense fear of deep water, can be a distressing barrier that limits our enjoyment and exploration. However, understanding the origins of this fear and employing effective coping strategies can empower individuals to conquer their fear and embrace the beauty and tranquility that lie beneath the surface.

Understanding thalassophobia

Thalassophobia is a specific phobia characterised by an irrational and persistent fear of deep bodies of water. The fear arises from a combination of factors, including the vastness and unknown depths of water, the fear of drowning or being pulled under, and the imagined creatures lurking in the dark abyss. Traumatic experiences, such as near-drowning incidents or witnessing water-related accidents, can also contribute to the development of this phobia.

A study on thalassophobia

In 2022, a cross-sectional descriptive study was conducted with 156 nurses from public hospitals in the East of Guilan province in Iran. Using an online questionnaire, the Thalassophobia Questionnaire and Coping Strategies, convenience sampling was employed to gather insights. The majority of participants were female (99%), married (78.5%), and held a bachelor’s degree (85%). A significant number expressed fear of deep water (83.8%) and reported experiencing shortness of breath in deep places (83.8%). Surprisingly, despite these fears, a considerable portion expressed willingness to travel by ship (61.3%) and employed emotion-focused (52.6%) and avoidance-based (43.8%) coping strategies.

Overcoming thalassophobia: strategies for success

• Awareness and education. Developing awareness and understanding the causes of thalassophobia is crucial. Educating oneself about the physics of water, marine life, and safety measures helps dispel irrational fears associated with the unknown. Realising the prevalence of thalassophobia provides reassurance that one is not alone in their concerns.
• Gradual exposure and desensitisation. Gradual exposure to deep water is an effective method for overcoming fear. Starting small, like spending time near shallow bodies of water or swimming in controlled environments, allows individuals to acclimate gradually to water sensations and emotions. With growing confidence, one can progress to more significant challenges, such as snorkeling or scuba diving under the guidance of professionals.
• Therapy and support. For severe thalassophobia, seeking professional help is crucial. Therapists specialising in anxiety disorders can provide effective treatments like cognitive behavioural therapy (CBT) or exposure therapy, tailored to address deep-seated fears and anxieties. Support groups and online communities also offer valuable platforms for sharing experiences, gaining insights, and finding encouragement from those who have conquered their fear.
• Visualisation and relaxation techniques. Practising relaxation techniques like deep breathing, meditation, or progressive muscle relaxation significantly reduces anxiety associated with deep water. Visualisation exercises, envisioning oneself calmly navigating the depths, help reframe negative thought patterns and instill confidence. Over time, these techniques reshape subconscious associations with deep water and promote a more positive outlook.
• Seeking professional help. If thalassophobia significantly impacts daily life and self-help strategies are insufficient, seeking professional help is crucial. Therapists specialising in anxiety disorders can provide tailored treatments like cognitive behavioural therapy (CBT) or exposure therapy to address deep-seated fears and anxieties. These therapies can provide guidance, support, and effective techniques to overcome thalassophobia and regain control over one’s life.

Next steps

Conquering the fear of deep water requires patience, determination, and a willingness to confront one’s fears. By educating oneself, seeking professional help, gradually exposing oneself to water-related activities, and employing relaxation techniques, individuals can transform their fear into an opportunity for personal growth, exploration, and a deeper connection with the world beneath the waves.

Maya Richards is a licensed psychotherapist who specialises in anxiety disorders and phobias, using her expertise to guide individuals in overcoming fear and embracing personal growth.