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Facing Her Worst Fear: An ELLE Writer Learns to Swim at 28

We are here to learn how to swim. By we , I am referring to the two dozen or so men and women between the ages of 20 and 60 who are huddled at the edge of the Y pool on East 14th Street in New York City. Though we haven't yet dipped a toe in, we're all wet because a large sign in the locker room ordered us to shower before entering the pool area. Many of us are wearing impractical bathing suits that have never seen water. Because we are also required to wear swim caps, we look very strange—the neat contours of our bodies and protruding goggles give us the appearance of wary extraterrestrials visiting an unknown planet. Our nearly naked state reveals that we have a surprising amount of body hair, nice breasts, dimpled thighs, tattoos, moles that maybe should be checked out, mystery scars, and at least 15 different shades of skin tone, due to our various nationalities. We are cold, and many of us are scared. We have paid $275 for 12 weeks of lessons, and some of us, I know, are already regretting the purchase the way one regrets ordering a high-tech vegetable chopper from a late-night infomercial. To ease our anxiety, we ask questions. What's your name? Do you really not know how to swim, or do you kind of know? So, like, you can't even float, right?

Two athletic-looking men and one woman stand before us. They welcome us to "adult beginner swim," and I laugh at the class's title—suggesting as it does that we are beginners not only at swimming, but also at adulthood. The female instructor glares at me and sternly informs us that if we miss a class, there will be absolutely "no makeups!"

Today we will be separated into smaller groups based on ability. As a quick test, Tony, an instructor wearing a full-body wet suit, stands in the middle of the pool and asks us to swim to him one at a time in any way we know how. Very quickly it becomes clear that some of us have lied; some of us can in fact kind of swim and float. I am one of the liars. I can usually doggy-paddle for about seven seconds before my nerves take over and I sink. I walk down the steps into the pool, swim halfway to Tony, and stop. "What happened?" he asks. "I'm afraid to go deeper," I say. The water, which is a pale blue and reeks of chlorine, is up to my waist. Tony assigns me to the lowest level.

I'm afraid to go deeper . Once, sometimes twice a year I mumble this as I enter oceans and friends' pools. My mother never learned to swim, and so I never did either. The last time someone tried to teach me, I was 11 and my uncle had decided that enough was enough. On an overcast Sunday at Manhattan Beach in Brooklyn, I was playing with my cousins near the shore when he picked me up and tossed me into the ocean. By the time I inhaled to scream, I was underwater.

The idea, I think, was that nature would take over—that I'd kick, battle the water, and eventually rise to the surface. Instead I lay down on the bottom of the ocean and allowed the water to enter my lungs. That I seemed to possess no survival instinct, as it's called—no innate part of me that knew what to do in the face of danger—became apparent again the next year when I encountered a snake in the woods. As the other kids ran screaming, I just stood there frozen, tears streaming down my face. I have no idea what personality traits bring a child to so passively greet ominous circumstances, but these episodes do reveal a fatalistic predisposition that has followed me into my "adult beginner" life. As I sank to the bottom of the ocean, it simply did not occur to me that there was anything I could do about it.

I couldn't have been in the water 
longer than seconds, but in my memory the moment stretches like a film reel, each frame full of distinct sights and sensations. I remember the pillowy sand beneath my thighs, the light filtering through the deep green water above me, the human shadow eclipsing the light, and my uncle's arms reaching in and yanking me out. I remember coughing and coughing, and then the reel cuts off and there are no more images, only the feelings of inadequacy and shame for having disappointed, and the certainty that I never wanted to see that particular movie again.

"Just blow out slowly," Tony is telling me. There are seven of us in Tony's group, and we are learning to blow bubbles. While my classmates keep their heads submerged for five, even 10 seconds, I lower only my face—the tip of my nylon-capped head sticking out—push all of my air out in one forceful exhale, and bop up immediately. A couple of times I try holding my nose on the way down, but Tony says it's not allowed. He tells me to just try holding my breath, but again I dip, blow, bop up like a buoy. Tony looks confused.

We move on to an exercise that requires us to push off the side of the pool and glide with our faces down in the water. The glide itself is not bad, but I keep raising my head as soon as I start, and Tony's patience is fading. "Just hold your breath!" he instructs. I want to please Tony, so the next time I try to remain under and somehow manage to inhale water. "Why can't you just hold it?" Tony asks as I come up coughing. He moves on to his more promising pupils, but it is too late, I can't stop—I am crying in the pool. Then I realize something that will bring me great comfort over the next three months: No one can tell when you're crying in the water.

The first time I saw the ocean, I was 10 years old, and it was wintertime, and my mother and I had walked four blocks from our high-rise in Coney Island, Brooklyn, to the shore in our heavy coats and stood staring at the Atlantic as if it were a gorgeous mirage. The previous night we'd emigrated from Russia. Our first year in Brooklyn, I attended a day camp at Brighton Beach, where, observing a sprightly girl named Katya in the water, I began teaching myself the doggy paddle, but my visit to Manhattan Beach later that summer put an end to my aquatic interests.

It would be unfair, however, to suggest that my ambivalence about water began on that day. Even as a young child I'd had a consuming fascination with seas and oceans, which, growing up in Moscow, seemed about as faraway and exotic to me as the moon. My favorite book was about a young girl who gets swept away by a storm and lands on an island made entirely of candy. My favorite TV show was The Undersea World of Jacques Cousteau , dubbed in Russian. By the time I'd read Gulliver's Travels , I was convinced that large bodies of water were portals to fantastical, possibly frightening worlds—a theory that proved true after we crossed the Atlantic by plane and landed in Coney Island.

But children's books are made of the very real terrors suffered by adults, and after I'd actually met the ocean, I began to see it for what it is: a sprawling, menacing body with its own heartbeats, temperamental whims, and immeasurable strength. By high school, I'd refused to read Moby-Dick and still haven't. Even now, I memorize drowning data in New York the way others note crime statistics. Though I have lived here for more than a decade, I've never taken a ferry, because I know that the waters surrounding Manhattan have currents powerful enough to carry even competent swimmers out to sea, and that in 1904, for instance, the General Slocum , a steamship traveling along the East River, caught fire and sank, killing an estimated 1,021 people—the deadliest day in New York City's history until September 11, 2001.

When I get home, I call my mother. She has no memory of that day at Manhattan Beach, but after I describe it to her—we've somehow never talked about it—she tells me that something similar happened to her. When she was five, she slipped from my grandmother's grasp as they were crossing a shallow lake and fell in. Her reel is eerily similar to mine: the soft sand, the filtering light, the human shadow coming to rescue her. She hasn't entered a body of water since.

Fear of water can be a hereditary condition, suffered by a surprising number of people. A quick Google search reveals that Eva Mendes and Snoop Dogg can't swim, and neither can former Baywatch babe Carmen Electra. According to the USA Swimming Foundation, if a parent doesn't know how to swim, there is only a 13 percent chance that his or her child will learn. Up to half of Americans can't swim, and an average of 10 people drown in the country every day.

The week my classes begin, I happen to be reading Renata Adler's 1976 novel Speedboat , in which she writes, "Every child, naturally, who was not a sissy, swam. In lakes, and seas, and heavily chlorinated pools, they earned their certificates…. People who missed their proper year often remained afraid of swimming, driving, hunting or whatever, all their lives."

That passage isn't about swimming exactly. It's about something far more important—it's about how we come to think of ourselves. To know the self as a "sissy" is to avoid skis, bicycles, mountains, and tennis courts because of the strong suspicion that you will not, necessarily, know to raise a racket to block the ball from hitting your face. If we don't learn to swim, we lose a certain faith in our ability to meet physical challenges, but the impact may be greater yet, if sneakingly pernicious. Realizing that not only does your body fail to stay afloat but that it doesn't even bother to kick when faced with its own demise begins to feel like a repulsive evolutionary defect that must be concealed at all costs—an Achilles heel so fundamental that it threatens all our other accomplishments. (Is there anything more humiliating than lacking a basic instinct for self-preservation?) That I want to learn to swim now, at the age of 28, has less to do with my being afraid of drowning than it does with my growing increasingly tired with myself for being afraid of "whatever."

When I return to the Y, Tony delivers strange news. I, along with three others from the lowest beginner group, have been reassigned to an even lower beginner group. Weeks later, after I get to know my new classmates, I can only assume that the good people at the Y created a special level for us—let's call it "traumatized adult beginner swim"—and called in special forces.

My classmates are all from India. Upal and Ujjal are fraternal twins in their late twenties who live together in Stuyvesant Town. The brothers took a swim class when they were kids but didn't like their teacher. "So we never went back," Upal told me. Ujjal has a rather large tattoo of two dolphins on his back, and I'm not sure he's aware of the irony. Our fourth is Anustee, a doe-eyed young woman who wears a bathing suit with a skirt attached. Whenever Anustee enters the water, her eyebrows travel upward on her forehead in an expression that communicates pure terror. Several times I wanted to ask her why she never learned to swim, but she always seemed too distressed to engage in small talk.

Since none of us had learned to blow bubbles, we start there. "Show me what you do," says Will, our new teacher. I show him and brace for criticism. Instead, Will comes up close to me and begins speaking in a calm, measured tone. "It's okay," he says. "This is totally normal. You're just a little nervous in the water. I want you to try something for me: Just hum." Hum? "Yes, hum. Start humming before you go under and that will pace your breathing."

My hum is more like a yogi's "om" as I lower my head into the pool. I focus on humming slowly but steadily so that no water enters my nose— Oooooommm —and as I realize that I've now been under for several seconds, I become irrationally angry at Tony for not having mentioned this neat trick last week. As I come up, Will is smiling. "That's it," he says. "See? Easy." By the end of the class, I not only learn to glide but I'm the only one who masters floating, which Will asks me to demonstrate for the rest of the class.

A few important words about Will: He is beautiful. Tall, tan, and muscular, he is like a Puerto Rican Michael Phelps. When Will isn't in the pool, he walks around shirtless in ragged sweatpants and beige Crocs. My favorite things about him include a small swirl of hair that forms a rat tail at the back of his neck, and the tongue ring that he tried to be discreet about until it fell out in week five and he had to go fishing for it in the pool. Whenever I panic in the water—which is often—he will grab my shoulders or my waist and say, "It's okay. You're okay. I got you. I'm right here," and I will at times forget that I have a boyfriend and look at Will with affection and gratitude so pure that I will simultaneously wish that he were my father and my husband. And if that sounds twisted, well, then you have not had the terrifying pleasure of being rescued by Will from the depths of the Y pool.

After the first lesson, Will teaches us to use kickboards and flippers, which is a little bit like learning to walk horizontally on water using a precarious floating device for balance and giant webbed feet for a manual propeller. (Flippers, I learn later, were the invention of Benjamin Franklin, an avid swimmer who helped popularize aquatics for the masses.)

It takes a few weeks to get the hang of these contraptions, but eventually we're zooming from one end of the pool to the other like toddlers on training wheels, and though I know I'm not swimming, exactly, I think I am starting to understand the concept.

When I move across the water, the parts of my life that exist on land seem unimportant. It's impossible for me to think about what e-mail I didn't send, or which friend I may have offended. My only priority is not to drown, and so I focus on my kicks, my breath, my muscles, which grow heavy whenever I get nervous. I start to fall in love with the sounds, which—except for the times when I hear Will's muffled voice say, "Relax your neck, Irina!"—are a pleasing symphony of low whirls and gargles as the water is pushed around and parted by my own body.

As the weeks go on, I begin to think of water as a different mode of existence and of swimming as a practice of essentially adapting my body to alien conditions. I start to see the world divided into people who can survive in dual realities, and more primitive creatures like myself who've been sequestered on the small patches of land that occupy our mostly blue planet. It occurs to me that, with the exception of space, this is the only place where humans get to defy gravity and escape the weight of their tired bodies.

Between classes, everyone who hears that I'm learning to swim is eager to tell me their own water stories, and I start to feel like the protagonist in John Cheever's "The Swimmer," swimming across the backyard pools of people's childhoods: the old wounds, the competitions, the beach towns where they grew up, that time the baby fell in, the brothers who took them surfing, the freedoms water afforded them and the insecurities they still feel from early failures in it.

In class, too, we all have our blocks. Upal and Ujjal, who are the only ones who can swim well without flippers, still cannot float. When they try, they sort of hover somewhere between the bottom of the pool and its surface as if frozen in the center of an ice cube. Anustee consistently comes undone in the deep end and thrashes around until Will rushes to her rescue, which always makes me a little jealous. For me, jumping into the water is the hardest. Every week as the others line up and hop in like a row of ducklings, I stand whimpering at the pool's edge and categorically refuse to do it no matter how long Will pleads with me. Even when we do this at the shallow end, I cannot seem to get myself to step forward, and I tell Will with full conviction that I will drown if I do. A few times I start to cry. When I finally do jump in—and this takes all of the 12 weeks—it's not until Will stands in the pool beneath me, offers me his hand, and promises that he will not let go.

On our final day, Will brings in a camera and films us so that we can see our progress. I climb out of the pool and stand next to him as he shows me the video in which I attempt to swim without the safety of flippers or a kickboard. I watch my scrawny body making movements I've never seen it make before, and the shocking part is that I'm moving through the pool—slowly and sloppily, but I'm doing it. "See, you have a great kick," Will says. Before I leave, he writes down his e-mail address and tells me to get in touch if I want more swimming lessons, if I have questions, or "whatever."

I graduate from the Y in June, and in mid-July I fly to Biarritz, where world champion surfer Lisa Andersen has generously agreed to give me a swimming lesson in open water. Andersen is an athlete for Roxy, the apparel brand with a heart-shape logo that is celebrating its twenty-fifth anniversary in 2014. The beach in Biarritz is known for its waves, but when I arrive to observe the annual Roxy Pro competition, all the female surfers seem depressed. "The ocean's as still as a lake," Andersen tells me. The competition has been canceled, but for me, calm waters means I have no excuse.

Unlike the ritzier parts of southern France along the Mediterranean, Biarritz, on the Atlantic, has the raw, unself-conscious feel of a small seaside town. Andersen and I meet at the beach in the afternoon. I'm hesitant to go in the ocean, so she suggests we just sit and talk for a bit where the water is shallow and allow the lapping waves to wash over us. "I want you to just feel the ocean and its rhythms," she says.

With her flaxen blond hair and fit figure, Andersen, who is 44, has a soulful quality about her and bears a striking resemblance to the actress Robin Wright. When she was a kid, her family moved around a lot, finally settling in Ormond Beach, Florida. Her father was an alcoholic who was abusive to Andersen and her brothers. Her mother, like mine, never learned to swim and was always afraid of the ocean. After Andersen learned to surf, the ocean, where she wanted to spend all of her time, formed a rift between her and her family. At 16, after her father became angry and cracked her surfboard, she ran away from home and moved to Huntington Beach, California. She left a note on her pillow informing her parents that she was leaving to become the number-one female surfer in the world; nine years later she did so.

As we're talking, I'm so focused on Andersen that I'm startled when a small wave lashes me in the face. "That's another thing: Never turn your back on the ocean," she says. "Do you want to walk in a little?"

"Okay," I say, and we go in up to our knees. I believe Andersen when she says that the ocean is unusually calm, but for me, the small waves might as well be tsunamis. I am standing waist-deep now, and each time I see a wave approaching, I shudder and sometimes also shriek. The first time this happens, I sort of leap into Andersen's arms like a baby chimp and wrap my arms around her neck. The sense that this is an unacceptable thing for an adult to do is superseded entirely by my fear that a wave will swallow me and that I'll drown. Andersen is kind enough not to laugh. She instructs me to hop up against the wave's force and, as we tread deeper, plant my feet as each swell passes. She also allows me to hold her hand whenever I need to. "That rocking back and forth can be so peaceful—I really want you to have that," she says. "I go to the ocean wherever I am, whenever I want to get away from all the worries and stresses. Sometimes I'm drowning on land, and I need to get in the water to breathe.

"This is where my confidence lies," Andersen adds. "In the rest of my life, I have all these insecurities, but here I feel confident."

When I ask why, Andersen pauses for a moment. "I don't know. I guess the ocean has never broken my heart."

It seems unlikely I'll ever have that much trust in the ocean, I say. How could I when we are standing in the same body of water that once pinned me to its floor? "But you have to remember," Andersen says, "the ocean didn't do that to you."

I haven't noticed, but I am now standing chin-deep—the farthest out I've ever gone. Though we are more than an hour into my lesson, Andersen hasn't asked me to do any actual swimming. Instead, she's conducted a sort of immersion therapy, distracting me from my anxiety and allowing me to control the pace as we waded deeper. Somewhere along the way, it's almost as if I've forgotten that we're not on land and adjusted to my new environment, standing on tippy-toes and instinctually rising and rocking with the current. When I look back and see how far we are from shore, it feels strange not to feel afraid. I wouldn't describe standing here as peaceful, exactly, but it is not unpleasant.

"Do you want to see me actually swim?" I ask.

Andersen nods, so I hop up and try to remember what Will taught me: kicking from the hip, pulling the water, head not too high. "That's all it is," Andersen says. "The rest is just technique. But having a feel for it and doing what feels natural—that's swimming."

I envy Anderson, for whom the ocean has served as a vast well of courage. Those of us who stopped trusting ourselves early on tend to approach new things with paralyzing trepidation. But to encounter that "sissy" as an adult—to watch her cry in the shallow end of the pool—may be a necessary step, it seems to me now, to building a kind of mental fortitude, a willingness to try what's daunting. Because each time you're able to remain afloat, even for a little bit, you add a droplet to that well, a reserve to tap the next time you lose nerve.

After I leave Andersen, my boyfriend meets me in Biarritz and we drive down the coast, stopping at the beautiful beaches along the way. At each one, I clutch his arm as I wade into the ocean. When I get comfortable enough, I swim to him where the water is almost my height, asking him to stand farther and farther away from me so that I can test myself. Other times I like to just lie down underwater—a rewriting of an old scene—and look around. I still have to hum to pace my breathing, but instead of the long om, my underwater anthem has become Loudon Wainwright III's "The Swimming Song," which a friend sent me during my studies at the Y. It goes like this:

This summer I went swimming,

This summer I might have drowned

But I held my breath and I kicked my feet

And I moved my arms around,

I moved my arms around

This summer I swam in the ocean,

And I swam in a swimming pool,

Salt my wounds, chlorine my eyes

I'm a self-destructive fool, a self-destructive fool.

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How to Overcome Fear of Water

Drowning prevention begins with learning to manage anxiety outside the pool..

Posted December 9, 2014 | Reviewed by Ekua Hagan

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I’ve been traveling the country speaking about facing fear since Some Nerve came out last year. Nowhere has it been more of a life and death issue than the 11th annual World Aquatic Health Conference (WAHC) hosted by the non-profit National Swimming Pool Foundation®(NSPF®) , where I gave a keynote speech in October. This year, the WAHC focused on how to help people overcome their fear of water, to find solutions to the perpetual high rates of drowning in this country, and to begin a conversation amongst attendees on how to move forward.

Look at these statistics:

Two-thirds of Americans are afraid of deep, open bodies of water and 46% are afraid of the deep end of a pool. Thirty-seven percent of Americans are unable to swim, and almost 4000 people a year in the United States die of drowning.

Knowing how to swim (and equally important, knowing how to prevent panic in the water) are unquestionably life-saving skills, but if most swim lessons begin with “get in the pool,” those afraid of that first step will avoid lessons entirely.

Those who enter the pool afraid are often prone to panic at some point in their learning and never go back. Studies show that most children of non-swimmers don’t get enough practice to become competent swimmers themselves, perpetuating the cycle. How can we help the millions of fearful swimmers learn to enjoy the water safely?

We must address the fear first .

Anyone who enters the pool feeling overwhelmed by fear of embarrassment , failing, or being out of control, or who goes into flight/fight mode, will have a terribly hard time listening and learning over their pounding heart and racing thoughts.

In my remarks, I advocated for training swim instructors on how fear and anxiety affect students physically and emotionally, and how to de-escalate the fear and regain control. In profiling aquatic therapists like Jeff Krieger of Strategies for Overcoming Aquatic Phobias for the Water chapter of Some Nerve, I observed several differences in his approach vs the standard beginner class:

• Starting the lesson outside the pool and establishing trust . Very often anxious students are told, “there’s nothing to be afraid of.” But they are afraid. So anyone who says this immediately loses credibility. Taking the student’s concerns seriously before they enter the water makes them feel more safe and able to learn.
• Demystifying the water, explaining the properties of buoyancy, what happens when we’re in it and it goes into our ears or nose, washes overhead, etc.
• Practicing relaxation techniques like breathing and visualization outside the water first so they become easily accessible if needed in the pool.
• Going slow and accepting that it may be an emotional process, but keeping the goal clear: competence in the deep end. While many believe the fear of water is simply too hard to overcome, that isn’t true. In the documentary film Taking the Plunge (produced by Shawnelle King of Falcon Rattler Media) screened at WAHC, we see two of Jeff’s adult students go from tears in the shallow end to swimming laps with pride and joy within 10 classes.

Even more than learning strokes, learning to cope with fear and maintaining ease in the water is what prevents drowning. I can swim but ever since I had a terrifying experience getting swept down a river as a teen , I’ve struggled with anxiety in moving water. I once needed the lifeguard to pull me up in the three feet of water at the bottom of a waterslide, simply because I was flustered and forgot how to stand up. Even competitive swimmers panic — that’s why there are swim angels to help triathletes in the open water. When you get scared, you forget what you know. Teaching people what to do when they feel fear is about the most empowering antidote.

In the U.S. today, there are only a handful of swim instructors who specialize in teaching fearful students (presenting at the WAHC were Jeff Krieger of Strategies for Overcoming Aquatic Phobias (S.O.A.P.) , Melon Dash of Miracle Swim , and Kimberlee Shults of Face in Water ). These pioneers have developed effective strategies that have helped many, many students but there is still so much need out there.

If you or someone you love is afraid of the water, connect with them, or advocate for your local pool to get their staff trained by them . I would love to see basic “Getting Comfortable in the Water” classes as ubiquitous as Toastmasters International which started with 1 club to help people overcome the fear of public speaking and has grown to over 13,000 chapters in 116 countries. Why not?

With the energy, imagination , and commitment of aquatics professionals like the nearly 400 swim program directors, pool operators, health officials, parks & recreation representatives who attended WAHC, everything is possible. Many were eager to brainstorm ideas at the conference — we talked about adding parent classes alongside kids classes, or offering a free private lesson for parents of kids enrolled. We talked about enlisting mental health professionals to get certified to teach or consult with staff. We talked about starting every beginner class outside the pool, with more direct instruction on managing anxiety. We talked about Spanish language classes in underserved communities. Talk that I am confident will lead to action.

Perhaps most moving for me were the swim instructors who told me that they never understood the adult students who couldn’t do basic things like put their face in the water and blow bubbles before. More than one had tears in their eyes as they said things like, “I had students quit after one lesson and I never knew why. I wish I could go back and do it over again,” and “Now, I get it. This is going to help me understand my students a whole lot better.”

What can you do to help? Can you raise awareness of the issue in your community? Can you fundraise to get pool staff trained to teach fearful swimmers? Or build partnerships between health and wellness providers to educate the public about anxiety and drowning prevention? A good place to donate is the NSPF Step Into Swim Campaign , a 10-year initiative to create 1 million new swimmers. So far they have raised $103,427 with matching funds.

Let’s start viewing fear of water as something that can be overcome, and swimming as a human right. All of us can play a part in saving and improving lives by sharing our ideas and then taking the plunge.

Patty Chang Anker is the author of Some Nerve . She also blogs at Facing Forty Upside Down.

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• Fear of water/aquaphobia

A Step-by-Step Guide: Combating Aquaphobia. Tactics That Helped 1,345 People Overcome Intense Fear in the Swimming Pools.

• What is aquaphobia
• What causes specific phobias
• Common symptoms of water anxiety
• Relaxation techniques that helped my clients

What is a phobia of water?

Aquaphobia is a fear of water. Typically, people experience various physical responses, from difficulty breathing to muscle spasms. In extreme cases, physical symptoms lead many individuals to avoid everyday activities like taking a shower.

Science says it's an anxiety disorder

How many people suffer from an irrational fear of water aquaphobia statistics..

• Deep water in the swimming pools - 46%.
• Large bodies of open water - 54%.

What can trigger symptoms

Common causes of aquaphobia:, phobias and anxiety disorders demonstrated, the science behind anxiety disorders and aquaphobia, why your brain sends these signals, why explaining the science of aquaphobia, exposure therapy and fear of water, my safe step-to-step process that works walks you through phases:, 1,345 of my clients combated panic attacks in the water this way:.

• Get into the swimming pool I know; that's where I lost half of you all. But let's try it for the sake of the hours I spent writing it. Get into the most shallow point of the swimming pool. It's better to choose the swimming pool that you are most familiar with. Don't go to deep water where you can't help yourself.
• Listen to your thoughts What are you thinking about right now? Negative self-talk is okay until you don't act on it. Just keep paying attention to your thoughts without giving them any validation or emotional response.
• Now, let's analyze Think about your past traumatic events or negative associations you have. Is the current situation even remotely as dangerous? You're standing on your feet at the most shallow point of the swimming pool. You are okay now, and it'll be okay moving forward.
• Some positivity Don't forget to celebrate your little steps to breaking water fear. You're doing GREAT!
• Focus on breathing Keep taking deep breaths in and out. Deep breathing will help your body slow down your heart rate and calm your mind. Once your thoughts are not running 10000 miles per second, let's take another step.
• Put your face in the water (if ready) Whenever you are ready, try putting your face in the water. Take a deep breath, submerge only your face, and count to 5. Make sure not to breath-in underwater. Then, come up and continue breathing with the same cycle of noticing your thoughts. It's okay to be scared! Repeat this cycle a few times until it becomes more comfortable.
• More positive messages Here, we will stop again and celebrate your victories.
• Submerge underwater (when ready) Now, it's time to submerge fully underwater. You'll probably notice the same cycle of negative thoughts in your brain, but it's okay. You've been there, and you successfully overcame a lot of them. Take a deep breath, submerge with your head underwater, and again count to 5. Come up and continue breathing normally. Repeat this cycle until it becomes more comfortable.
• Gradually move to deep water Once you become entirely comfortable in shallow water, I recommend moving towards the deep water of the swimming pool. If you can't swim that it's better to do that with a swimming instructor. You'll face fear often during the process, but remember to praise yourself for your victories.

Treating specific phobias is hard but possible

Final thoughts.

• Special Needs

Aquaphobia: how to overcome your fear of water?

Where does aquaphobia come from? Are there any solutions to overcome fear of water? Like most phobias, fear of water (or aquaphobia) is an excessive, persistent anxiety disorder that is beyond a person’s control and often has an impact on their daily life.

Why am I afraid of water?

Aquaphobia is an intense, irrational fear of water that can range from simple apprehension to total panic. People with aquaphobia may feel a strong anxiety or panic fear of water, even when it’s shallow or calm. This is a real source of anxiety for these people.

Examples: fear of the water itself, fear of drowning and therefore dying, fear of diving or falling into the water, fear of depth and being drawn to the bottom, fear of getting water in the eyes, ears or head underwater…

Like many phobias, it can affect personal and professional life choices, as well as relationships with friends and family.

That’s why Swim Stars has developed a special program for adults with aquaphobia .

How do you explain the fear of water?

In France, 1 in 6 people say they can’t swim or are aquaphobic. This proportion increases with age: 5% in the 15-24 age group and over 35% in the 65-75 age group. This fear of the aquatic environment, more or less deep-rooted, can arise at a very young age and persist over the years. (Santé Publique France figures)

If left untreated, it tends to persist and even increase in intensity over time.

As with any phobia, aquaphobia has many origins:

• due to having experienced a traumatic event (with or without memories) that has provoked a feeling of powerlessness and deep fear
• When you have seen or heard about a traumatic or upsetting event that triggers a panic reaction.
• Fear caused by underdeveloped swimming or aquatic skills
• The one where you’ve learned to swim but still feel anxious and scared in the water
• due to social pre-conditioning caused by family customs or by a fear unconsciously transmitted by parents (children are veritable sponges)
• due to a physical problem such as an allergy to chlorine or to bacteria present in the natural environment

Anti-aquaphobia courses

What can you do to overcome your fear of water.

Swimming lessons for aquaphobic teenagers and adults are designed to teach you how to relax, float, feel happy and control your body in the water, in a safe, progressive and stress-free way.

How and why does it work?

Thanks to a 12-step approach designed to remove the fear of water, students regain their confidence and acquire the skills and techniques to enjoy the pleasures of the water to the full.

At Swim Stars

Anti-aquaphobia courses take place in small groups with the coach in the water, so as to be as close as possible to the specific needs and degree of fear of each individual. Students feel confident and take it one step at a time, with no time-scale or pressure.

The basic principles are taught in stages: entering the water, controlling breathing, standing upright, floating and moving through the water.

Municipal swimming pools and water sports centers also offer aquaphobia courses, under the supervision of a lifeguard, to help you overcome your fear of water.

Psychotherapy

CBT (Cognitive Behavioral Therapy) acts on maladaptive behaviors and associated thoughts. These therapies are highly effective and widely recognized at scientific level for the psychological management of anxiety and phobic disorders.

Hypnosis is also increasingly used to treat phobias.

Between sessions with the therapist, aimed at combating and eliminating maladaptive behaviours and encouraging others, ‘desensitization’ tasks must be carried out, in stages.

• Walking near water (harbour, beach…)
• Getting on a docked boat
• Take an anti-aquaphobia course
• Splash water on face
• Submerge your head
• Take a boat trip
• Swimming (in a pool, in the open sea, by submerging your head…)
• Discover scuba diving

A phobia of water will generate a more or less distressing and blocking reaction for the person concerned, whether around water (beach, pool, lake…) or even in the shower.

For some people, this phobia can be accompanied by a fear of fauna or flora related to the aquatic environment: algae, fish, plants…

A real handicap for some, aquaphobia is at the root of a number of avoidance behaviours that lead to feelings of shame and reduced self-confidence.

Solutions exist: psychotherapy, hypnosis, anti-aquaphobia courses…

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@swimstars.co

Home — Application Essay — National Universities — Swimming Against Fear: Overcoming My Aquatic Ordeal

Swimming Against Fear: Overcoming My Aquatic Ordeal

• University: SUNY Binghamton University

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Words: 866 |

Published: Jul 18, 2018

Words: 866 | Pages: 2 | 5 min read

Staring up at the deflected rays of sunlight as I slowly descended toward the bottom of the swimming pool, I began to realize the severity of my situation. As I fought to keep water from flooding my lungs, fear started inundating my mind. Only moments ago I had been sitting comfortably along the side of the pool, my feet dangling in the pleasant water. But now, as I sank lower, the water no longer felt warm. The sun was no longer baking my sun-screened back. Warmth was now replaced by a stingingly cold fear as my feet touched down on the smooth ceramic tiles. The bright sky appeared distorted by the twelve feet of calm water above me.

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Panic forced me to flail my arms and legs in a desperate attempt to propel myself to the top, but I had never learned to swim and these awkward movements had frighteningly little effect. Death seemed inevitable when holding my breath became increasingly difficult. I felt like I had been under for hours, but only a few seconds had elapsed from the moment I foolishly dove into the deep end. Usually I avoided the diving board, but that day my embarrassment about not being able to swim trumped my fear and common sense. At the bottom of the pool my feeble act of bravery couldn’t save me; my survival instincts were not good enough to overcome my inability to swim. Just then I heard the muffled sound of a whistle above me, and a lifeguard swam me up to the surface.

Not surprisingly, this traumatic event made me, a ten year-old boy, terrified of water. Adding even more anxiety was the fact that I was scheduled to leave for summer camp two weeks after the near drowning. As suggested by its name – Surprise Lake Camp – many of the activities there involved swimming and water. Unbeknownst to me, my parents had sent me to the camp in part so that I could learn to swim, but the first “Instructional Swimming” class was humiliating. That day, the counselors tested each camper’s swimming proficiency. When my turn came, I refrained from even attempting to pass the test. Informing the lifeguard that I was not able to swim made me feel inferior to the rest of the boys in my group, who passed with ease. My parents, realizing that perhaps I was not ready to enter the water, requested that I be excused from all activities involving swimming.

My initial reaction to their intervention was one of relief. However, being the lone camper who was excused made me feel isolated from my friends. I excelled at other sports and activities, but my inability to swim overshadowed them. At the conclusion of camp, I realized that I could not let one instance of failure create such an overwhelming fear in me. I decided to dedicate the second half of that summer to learning how to swim and removing the black cloud from over my head.

Motivated, I returned home in August with a clear goal, and my father was happy to see that I was determined to learn how to swim. With a month left until school began, my father and I agreed to go to the local swimming pool every day for several hours. However, the first time we went to the pool, my eagerness to succeed in this new venture mingled with doubt. The last time I went into a swimming pool, I had to be rescued by a lifeguard. Nevertheless, I joined my father in the shallow end of the pool, and after a few minutes of jitters, I calmed down.

The first day did not include any lessons on swimming, but rather just allowed me to get acclimated to being back in the water. During subsequent sessions my father taught me the fundamentals of swimming. Success did not come easily at the beginning. My movements were awkward and uncoordinated, but I was not deterred. My father’s support and instruction allowed me to steadily improve my technique. Paying close attention to every word he said and every move he made, I was able to glean important information on how to succeed. As the weeks progressed my comfort level in the pool increased dramatically. My movements no longer seemed forced, and I looked forward to our trips to the pool were. Finally, one day, I was ready to swim laps by myself. As I completed the strokes with confidence, I was filled with pride.

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The sense of achievement will always bring a smile to my face. After being shell-shocked from this near death experience I had thought I would never enter a swimming pool again. However, after realizing that avoiding water was irrational, I committed myself to improve upon a weakness. Relentlessly practicing with my father, I was able to overcome my fear of water. This became the first time I witnessed how diligence and hard work can lead to positive results. There will be many instances throughout my life where I will fail. However, I now know that failures are not necessarily absolute. My weaknesses will be transformed into strengths through strong commitment and a solid work ethic.

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How Do I Get Over My Fear of Swimming?

There’s no denying that water can be scary stuff to us, land-dwelling creatures.

Immersing ourselves in an unfamiliar environment, where most of our natural instincts are reactions are of no use, is bound to set off the alarm bells in our brains.

In the UK, around one in three adults can’t swim, and as a coach, the most frequent reason I see for avoiding swimming is an underlying fear of the water.

And that’s a shame because if you can overcome that fear, swimming could actually help save your life.

Quite literally, in the short term, knowing how to swim will massively reduce your risk of drowning – if not eliminate it completely.

But in the long-term, regular swimming offers a multitude of health benefits that’ll keep you firing on all cylinders at every stage of your life too.

So, no matter if you want to be able to cool off in the pool on your holidays or have ambitions to swim a triathlon, the first step is to overcome your swimming anxiety.

In this post, I’ll share the most effective methods to help you kick your fear of water once and for all. But first, let’s begin by talking about why you’re afraid to swim in the first place.

Why Am I Afraid To Swim?

If you’re afraid to swim the first thing to know is this: your fear is a completely rational reaction.

In fact, you could argue that not having a fear of water is actually much more unnatural!

Think about it, for about six million years, our ancestors have been walking around on firm ground.

Our sensory system simply hasn’t evolved to naturally function in aquatic environments. We feel out of control and reactions that would normally re-center us on land, don’t work in water.

So, if an instructor or friend ever says “Don’t be silly – there’s nothing to be afraid about” – tell them they’re completely wrong.

The reality is that for new swimmers, there are some things to worry about. But the problem is when these things spiral develop into an irrational fear of water – a condition known as aquaphobia .

Typically, this is the case because you had a previously distressing experience with water.

Near-drowning experiences can be incredibly traumatic. They etch deep scars into our nervous system that compel us to avoid anything related to the experience again.

So, no matter if it’s been two months or twenty years after the experience, the sensations of the water act as a trigger to reignite the slew of negative emotions you felt at the time.

However, it’s not always a defining negative experience that brings about a fear of water. Other root causes could be:

• Fear of the unknown, like what might be lurking underneath the surface
• Fear of losing control
• A history of inadequate or unqualified swimming instructors
• Transmission of the fear from your parents

Whatever the reason for your fear, it’s important to clarify it for yourself. Knowing why you’re feeling anxious is the first step to being able to tackle it.

Here’s a quick CBT-inspired exercise to help you work through your feelings

Get out a piece of paper and write ‘Why am I scared of the water?” at the top. Spend 10-15 minutes jotting down any reasons that come to mind. Then, going through each point you wrote, ask yourself “Is this fear rational, and if so, what evidence exists to support it?” Finally ask “Is there evidence that contradicts this fear?”

Hopefully this quick exercise will give you some distance between you and your fear of water. To see it just as it is – a completely normal reaction to a somewhat abnormal activity.

This in mind, rational thinking might be powerful enough to get you down to your local pool, but it’s not much use when you’re in the pool and those nasty feelings start to rear their heads.

To overcome such uncomfortable thoughts and feelings, you’ll gradually need to ease yourself into the water through what psychologists call ‘exposure therapy’.

Let’s unpack how to do that step-by-step now.

How to Overcome My Fear of Swimming

When we talk about ‘overcoming’ your fear of water, I want you to realise that fear exists on a spectrum.

For example, as an avid swimmer for the last twenty plus years, I can still feel mild anxiety if I’m swimming in a new open water location, where I’m unfamiliar with the currents, tides, bathymetry and so forth.

Therefore, overcoming your fear of water will be a gradual process. How long it takes will depend on how much fear you have and how often you’re willing to get in the water.

At first submerging into a pool may feel awful. But over repeated exposures, you’ll start to feel more and more confident and relaxed.

Eventually your fear will subside so much, that you don’t even consider it anymore. That’s when you’ll start to really enjoy your swimming.

So, to get you to that point, let’s look at some of the best exercises I’ve used with my swimmers.

General Guidelines for Overcoming a Fear of Water

Having a fear of the water is hard enough without making things more difficult for yourself. The following are guidelines to help make things more comfortable.

• Start in a pool: It’s possible to overcome your fear of water in a lake or ocean, but a pool offers consistent, controlled conditions which will help settle your nerves.
• Go to the pool when it’s not busy: other swimmers can take up space and make you more nervous than you need to be. Opt for “off-peak” hours whenever you can.
• Stay in the shallow end: Practicing in water that’s not higher than your chest will ensure you always feel safe.
• Invest in a pair of swimming goggles : Chlorine in your eyes adds to your stress, plus seeing underwater is relaxing for many folks too.
• Don’t go alone: Bring a supportive friend or instructor with you to always be on hand if you need help. If you can’t bring anyone, having a lifeguard on deck can help settle your nerves too.

Step-by-Step Exercises to Get Over Your Fear of Swimming

Let’s talk about how to actually get in the water and start breaking down your swimming fears piece by piece.

It’s important to note that you don’t need to rush through these exercises.

The most important thing is that you stay comfortable. Even if it takes you weeks or months to complete them all. Pushing too hard too fast will only create panic and put you back where you started.

Wist that said, let’s get to it:

Getting Used to the Water

The first step to overcoming your fear of water is to get used to how it feels on your skin. For that there’s a few baby steps you can do – at each stage, check into your body and mind to see how you’re feeling:

• Sit on the edge of the shallow end and dangle your feet and ankles into the water. Move them from side-to-side feeling the resistance and flow of the water against your skin.
• Reach down and touch the water with your hands. Now move them from side to side too. Cup a handful of water and pour it on your face (remember those goggles!)
• Go to the ladder (or steps if your pool has them) at the shallow end and slowly climb down into the shallow end of the pool. Relax here a while feeling the water on your skin.
• If you’re still feeling comfortable, let go of the ladder and walk a few steps. If you’d prefer to just hold onto the ladder or the wall, that’s still excellent progress.

Submerging your Head & Blowing Bubbles

Once you feel comfortable moving around the shallow end, it’s time to kick things up a notch and practise getting your head under the water.

• Holding onto the wall, crouch down so that the water rises to your collar bones. Notice how you feel here. It’s normal for anxiety levels to rise. Then stand up. Repeat five to ten more times.
• Next, hold onto the wall with your goggles on, slowly lower until your chin submerged. Relax in the position
• Okay, it’s time to blow bubbles – learning to blow bubbles out of your mouth and nose teaches you that water can’t get in your mouth and nose as long as you’re blowing out!
• Lower in the same position as step one, crouch further so that the water level rises to cover your mouth – practise blowing bubbles evenly and slowly out of your mouth and nose.
• Next, stand up, take a big breath and this time submerge your face until both your nose and mouth are covered. Try holding this position for a couple of seconds, blowing bubbles all the time.
• If you’re still comfortable, try to completely submerge your head under the surface of the water – remember to take a big breath first and keep blowing those bubbles!
• Finally, if you want to take things to the next level, you can alternate bobbing your head above and below the surface of the water – but always remember to take it easy. You’re making brilliant progress.

Master the Mushroom Float

When you’ve got a handle on getting into the water, moving about and submerging your head, the next step to overcoming your fear is to practice floating.

Thankfully, most people float quite well! Discovering this for yourself can relieve a great deal of stress around water.

The first float to master is the mushroom float – here’s what it looks like:

• Begin by standing in the shallow end and getting comfortable submerging your head
• Take a deep breath, lower down to the surface of the water and then bring your legs up to your chest and grasp them with your arms. Lean forward and relax.
• Now you’re floating freely! Your back will rise to the water’s surface – when you need to breathe, release your legs and lift your face.

Once you’re comfortable with the mushroom float, try experimenting with blowing bubbles while holding the float position. As you exhale air from your lungs, you’ll start to sink.

Getting comfortable with sinking under the water while still holding the float position will add serious power to your water confidence once you master it.

Dead Man Float

The dead man float is a poorly named drill for people with aquaphobia, but it’s nonetheless effective at teaching you how to float in the horizontal position.

Mastering the horizontal position is an essential swimming skill that’ll allow you progress to learning how to swim front crawl .

Here’s a good video overview of how to perform the dead man float:

• Standing in the shallow end, extend both arms forward in a ‘Y’ shape until they’re on the surface of the water. Lower your hips so that the water reaches your chin.
• Take a big breath and drop your face into the water.
• Gently push off the bottom of the pool and slide your body forward, keeping your head in line with your spine.
• If your legs won’t rise, try pressing your collar bones down towards the bottom of the pool to redistribute your weight. Hold this position for a couple of seconds until you need to take a breath.

The horizontal float can take some time to master – so don’t worry if your first few attempts don’t work out.

Some people (more often men) may find it tricky to get their legs to float due to their greater bone mass.

So, if you can’t get completely horizontal, don’t worry. Even if you can’t get your feet off the floor it’s not a problem. Once you learn how to flutter kick, achieving a flat body position will be a lot easier.

Gliding & The Next Steps

When you’re confident floating horizontally, it’s time to add some movement. Gliding on your front is essential for mastering freestyle and ultimately becoming a confident swimmer.

• Stand in the shallow end with your back to the wall. Just like before, crouch down so that your chin is on top of the water.
• Then using the same motion as the mushroom float, draw your legs up towards your chest, but this time extend your arms out in front of you (put one hand on top of the other if possible and squeeze your ears with your elbows).
• Gently push your legs backwards until they reach the wall, extend your legs into the wall to drive yourself forward.
• Once you’re gliding forwards, make your body as long as you can- stretching your fingers as far away from your feet as possible – try to hold this position until you come to a stop.
• If gliding seems too tricky, try working with a swimming instructor or trusted friend who can help tow you around the shallow end to give you a feel for what it should feel like.

If you’ve made it this far, congratulations! By now you should have reasonable confidence in the water and are ready to start taking intensive swimming lessons to help skyrocket your abilities and water confidence.

That said, all of our practice so far has been in the shallow end. What if your fear of water isn’t so much about waist-high pools and is more about deep water.

Let’s talk more about that now.

How to Get Over My Fear of Deep Water

If you’re able to swim, it shouldn’t make a difference whether you’re swimming in water that’s one meter deep or one hundred meters deep.

But, in reality, it does. Not being able to see the bottom can give even the most experienced swimmers the willies. Fear of the ocean, lakes and deep pools are all extremely common.

For new swimmers, progressing from the shallow end of the pool to the deeper end can elicit the same feelings.

One of the fundamental skills to boost your confidence in deep water is learning how to tread water. Here’s a helpful tutorial to master this skill:

Once you’ve got a handle on treading your phobia of deep water should lessen. However the mental side of things is also huge.

Here’s how to deal with it:

• Begin by recognising your fear as legitimate. It’s perfectly ok to feel uncomfortable in deep water – just acknowledge that it’s something you’re going to change.
• Know you’re not alone – lots and lots of swimmers are afraid of deep water or not being able to see the bottom – the fear of deep water varies from swimmer to swimmer.
• Go with a friend – swimming in deep water alone can exacerbate feelings of worry. Bring a friend, preferably one who’s a lifeguard or strong swimmer for extra peace of mind.
• Use positive self-talk – remind yourself how capable you are in shallower water – ask yourself, since you started swimming, when have you ever sank to the bottom in a pool without trying? Hint: Probably Never
• Feel the fear – instead of fighting your fear (which will only stress you out and make it worse) try welcoming it into your body – use self talk like “Oh hello fear again, thanks for showing up and trying to keep me safe”.
• Keep breathing regular – no matter whether you’re swimming or treading, keep your breathing pattern steady and relaxed.

The key to getting comfortable in deep water is to slowly and progressively expose yourself to it over time. Whatever you do, do not jump into deep water in an attempt to shock the fear from your system.

Little by little as you venture into deep water, you’ll feel your fears start to melt away and as your confidence grows, so too will your love of swimming.

Overcoming Swimming Anxiety Doesn’t Need to Be Complicated

Getting over your fear of the water isn’t easy. But that doesn’t mean it needs to be complicated.

One of the best ways to gain confidence quicker, and improve your overall swimming ability is to take aquaphobia swimming lessons.

With the guidance and experience of qualified swimming instructors you can address your swimming anxiety in a structured, progressive and safe environment.

If you’re interested in swimming lessons for people afraid of water, get in touch with us here at Swim Now to see how we can help you overcome your fears and enjoy your swimming.

For more inspiration, check out Swim Now student Simon’s story here:

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Overcoming Fear Of Water: A Guide For Adult Beginners In Swimming

• December 16, 2023

Introduction: Overcoming Fear Of Water

Overcoming fear of water is a common challenge faced by many adult beginners in swimming. This fear, often rooted in past experiences or a lack of familiarity with water, can be a significant barrier to learning how to swim and enjoying the numerous benefits of this activity. In this comprehensive guide, we’ll explore effective strategies for overcoming fear of water, offering practical steps and encouragement for adult beginners embarking on their swimming journey.

Understanding the Origin of Your Fear

The first step in overcoming fear of water is to understand its origin. For many adults, this fear may stem from a negative experience in childhood, such as a near-drowning incident or being forced into water without proper support. For others, it might simply be a lack of exposure to water during their early years.

Identifying the root cause of your fear is crucial as it allows you to address it directly. Acknowledge your feelings without judgment and remind yourself that it’s never too late to learn and overcome these fears. Understanding that this fear is a common issue for many can also provide comfort and a sense of solidarity with others on a similar journey.

Starting with Small Steps

When it comes to overcoming fear of water, starting small is key. Begin with activities that gradually increase your comfort level. This might mean starting with sitting on the edge of a pool and splashing your feet in the water, progressing to standing in shallow water, and eventually submerging yourself partially.

It’s important to progress at a pace that feels comfortable for you. Celebrate each small victory, whether it’s putting your face in the water for the first time or floating on your back. These gradual steps are essential building blocks in overcoming fear of water and developing confidence.

Creating a Positive and Supportive Environment

A positive and supportive environment plays a significant role in overcoming fear of water. Choose a swimming environment where you feel safe and comfortable. This could be a quiet time at a local pool, a private swimming instructor, or a beginner’s swimming class with other adults who share similar challenges.

Having supportive people around you, be it a coach, friends, or family members, can also make a significant difference. Surround yourself with individuals who understand your fear and are patient and encouraging in your journey to overcome it.

Learning Basic Water Safety

Knowledge is power, and this holds true in overcoming fear of water. Familiarize yourself with basic water safety rules and techniques. Understanding how to stay safe in and around water can significantly reduce fear and anxiety.

Start by learning how to float, how to tread water, and the basics of water safety. This foundational knowledge will not only make you feel more secure but will also empower you to take further steps in your swimming journey.

Breathing Techniques and Relaxation

Proper breathing techniques are crucial in swimming and in overcoming fear of water. Often, fear and anxiety can cause people to hold their breath or hyperventilate, which can exacerbate the fear. Learning how to breathe calmly and rhythmically while swimming can help alleviate anxiety.

Practice breathing exercises both in and out of the water. Techniques like deep breathing or mindfulness can be beneficial. These practices not only aid in relaxation but also improve your overall swimming experience.

Building Trust with the Water

Developing a sense of trust with the water is a critical aspect of overcoming fear of water. This involves learning how the water supports your body and how you can control your movements in it.

Start by practicing floating in shallow water where you can easily stand up if needed. As you become more comfortable, experiment with letting go and trusting the water to support you. The realization that water can hold you up is a significant milestone in overcoming your fear.

Using Swimming Aids

Don’t hesitate to use swimming aids when starting. Items like kickboards, floatation devices, and even swim fins can provide additional support and security. These aids can help you focus on learning specific skills without the added stress of staying afloat.

Gradually, as your confidence and skills increase, you can start reducing your reliance on these aids. This gradual weaning process is an effective approach to overcoming fear of water, allowing you to build trust in your abilities and in the water.

Incorporating Play and Fun Activities

Swimming doesn’t always have to be about structured lessons or techniques. Incorporating play and fun activities into your time in the water can be a great way to reduce fear. Games, relaxed floating, or even just enjoying the sensation of water can make your experience more enjoyable and less stressful.

Viewing your time in the water as a fun and enjoyable activity, rather than just a challenge to overcome, can shift your mindset and help reduce fear and anxiety associated with swimming.

Seeking Professional Help

For some, overcoming fear of water might require professional help. This can be in the form of a skilled swimming instructor who specializes in teaching adults with water fears or even a therapist who can help address deeper, underlying phobias.

Don’t hesitate to seek professional assistance if you feel it’s necessary. The right guidance can provide personalized strategies and support tailored to your specific needs and fears.

Emphasizing Consistency in Practice

Consistency is key in overcoming fear of water. Regular practice and gradual exposure to water help in building confidence and reducing anxiety. Set a regular schedule for your swimming sessions and stick to it. The more time you spend in the water, the more familiar and comfortable it will become.

It’s important to maintain a steady pace without long breaks between sessions. Regular exposure to water helps reinforce the skills and confidence you’ve gained. Even if progress seems slow, remember that every session is a step towards overcoming your fear.

Setting Realistic and Personal Goals

When working on overcoming fear of water, it’s crucial to set realistic and personal goals. These goals should be tailored to your own pace and comfort level. Avoid comparing your progress with others, as each individual’s journey with water is unique.

Start with simple goals like fully submerging your head or floating on your back. As you achieve these milestones, gradually set more challenging objectives. Celebrating these small achievements will boost your morale and motivate you to continue your journey in swimming.

Understanding the Role of Mindfulness

Mindfulness can play a significant role in overcoming fear of water. Being present in the moment and aware of your thoughts and feelings can help manage anxiety and fear. Practice mindfulness exercises before and during your swimming sessions to stay calm and focused.

Mindfulness techniques such as focusing on your breath, observing your thoughts without judgment, and grounding exercises can be incredibly beneficial. They help in managing negative thoughts and fears, allowing you to have a more positive and controlled experience in the water.

Engaging in Positive Visualization

Positive visualization is a powerful tool in overcoming fear of water. Before and during your swimming sessions, visualize yourself successfully performing swimming actions. Imagine the sensations of floating, the rhythm of your strokes, and the feeling of water supporting your body.

This mental practice can help build confidence and reduce anxiety. By visualizing positive outcomes, you’re training your mind to expect success rather than fear failure. Positive visualization, combined with actual practice, can significantly enhance your ability to overcome your fear of water.

In conclusion, overcoming fear of water is a deeply personal and transformative journey. It requires patience, dedication, and a willingness to step out of your comfort zone. Remember, the goal is not just to learn to swim, but to build a relationship with the water that is based on trust and confidence. Each small step you take is a significant stride in conquering your fear and unlocking the many joys and benefits of swimming.

It’s important to celebrate every achievement, no matter how small it may seem. Whether it’s putting your face in the water for the first time, floating independently, or completing a lap, each milestone is a testament to your courage and progress. These victories are not just about swimming; they’re about overcoming personal barriers and discovering inner strength.

Additionally, embracing the journey with a positive mindset is crucial. Transforming fear into familiarity and eventually, into enjoyment, is a powerful experience. The skills and resilience you develop in this process extend far beyond the pool, impacting other areas of your life.

Seek support when needed, whether from a professional instructor, a support group, or loved ones. The encouragement and guidance from others can be invaluable in your journey. Moreover, remember that this is not a race. Everyone’s journey in overcoming fear of water is unique, and it’s important to move at a pace that feels right for you.

Finally, imagine the world of opportunities that awaits you once you’ve overcome your fear of water. Swimming is not just an exercise; it’s a life skill that opens doors to new hobbies, better health, and even new friendships. The confidence gained through this journey can inspire you to tackle other fears and challenges in life with the same determination and courage.

Overcoming fear of water is much more than learning to swim; it’s about embarking on a journey of self-discovery and growth. With the right approach, support, and mindset, you can turn what once seemed impossible into a rewarding and enriching experience. Remember, the water is not just a challenge to be overcome, but a new realm to be explored, enjoyed, and cherished.

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9 Ways to Help Children Overcome a Water Fear

Aquaphobia—a fear of water—is a common issue that affects many individuals, both young and old. Overcoming this fear can open the door to a world of enjoyment and health benefits that swimming and water activities offer.

 Ocaquatics Swim School is dedicated to helping children overcome their fear of water by providing expert guidance, personalized programs, and supportive instructors to ensure that every child can learn in a safe environment and become a confident swimmer.

While some children develop aquaphobia due to past traumatic events, our programs are designed with these nine effective strategies to help them overcome their extreme fear of water and build confidence in a supportive environment.

1. Start With Understanding the Fear

Understanding the origin of the child’s fear is the first step toward helping them overcome it. Irrational fear of water can stem from the trauma of a near-drowning experience, a lack of exposure, or even seeing someone else panic in water. By identifying the root cause, parents and instructors can better address the child’s phobia of water and their specific anxieties and tailor their approach accordingly.

2. Make Water Familiar and Fun

Children are more likely to overcome specific phobias such as deep water or shallow water if they associate it with fun and play. Introducing them to water through playtime in the bath or water toys in a shallow swimming pool can make water less intimidating and less likely to trigger symptoms such as a panic attack. Activities such as splashing, playing with floating toys, and even water games can create positive experiences that diminish fear and anxiety.

3. Gradual Exposure to Water

Gradual exposure is a proven treatment to help children feel comfortable in water. Start by having the child sit by the side of the pool, then progress to dipping their feet in the water, and slowly move towards standing in shallow bodies of water. Gradually exposing the child to water in a fun and relaxed atmosphere, at the child’s pace, allows them to feel safe and in control.

4. Encourage and Praise Small Achievements

Positive reinforcement is crucial to building the child’s confidence around water. Celebrate each small step they take, whether it’s putting their face in the pool, floating with support, or taking a few strokes. Encouragement and praise will increase their self-esteem and motivate them to keep trying. 

5. Get Professional Swimming Lessons

Enrolling children in professional swimming lessons at a reputable swim school like Ocaquatics Swim School can be highly beneficial. Experienced instructors know how to create a supportive and fun environment, that is safer than trying to teach them on your own, making learning to swim a positive experience. Ocaquatics Swim School specializes in teaching fearful swimmers, using techniques that gradually build confidence and competence in the water. 

6. Incorporate Water Safety Education

Teaching children about water safety can also help to treat aquaphobia. Understanding how to be safe around water, such as never swimming alone and recognizing safe swimming areas, can give children a sense of control and help them overcome anxiety. Water safety education is a core component of the programs at Ocaquatics Swim School. 

7. Be Patient and Empathetic

Patience and empathy are important when helping a child to not be nervous or afraid of the water. It’s important to listen to their concerns, acknowledge their anxiety and fears, and avoid pushing them too far. Children need to feel that their feelings are valid and that they have support as they face their fears. If their fears are severe, consider consulting with a mental health professional. Your child may have an anxiety disorder that needs additional treatment.

8. Lead by Example

Children often look to their parents or caregivers for cues on how to react to new situations. By showing a positive attitude towards swimming pools and water, parents can help set a positive example and show there is no actual danger. Enjoying water activities together can also create a bonding experience that reassures the child and helps them not to feel nervous.

9. Share Success Stories

Hearing about others who have successfully overcome water-specific phobias can be inspiring for children. At Ocaquatics Swim School, many students have transformed from fearful beginners to confident swimmers, no longer afraid of the swimming pool. 

The Role of Experienced Instructors

Ocaquatics Swim School’s experienced instructors play a crucial role in helping children overcome their fear of swimming . They are trained to understand and address common symptoms and needs of fearful swimmers.

Benefits of Swimming for Children

Swimming is not just a fun activity—it offers numerous physical and mental health benefits for children. Physically, it’s a full-body workout that improves cardiovascular health, strength, coordination, and lung capacity due to deep breathing. Mentally, swimming can reduce stress and anxiety, boost mood, and improve focus.

Common Swimming Misconceptions

A child’s water phobia may be based on misconceptions about swimming and water safety. Some might believe that swimming is inherently dangerous and they need to be strong swimmers to enjoy water activities. Ocaquatics Swim School addresses these misconceptions and teaches children how to overcome this specific phobia through education, exposure therapy, and practical experience, showing children that swimming can be safer and more enjoyable when proper safety measures are followed.

Our Effective Approach

The personalized and patient approach at Ocaquatics Swim School is what makes it so effective in helping children overcome their fear of swimming and large bodies of water. By tailoring programs to the needs of each child, providing expert instruction, and fostering a supportive environment, we ensure that every child has the opportunity to build confidence and develop a lifelong love of swimming.

Success Stories

The success stories from Ocaquatics Swim School are a testament to our effective approach.

“This is our third child coming to Ocaquatics. Always had a great experience.” - Maria

“5 stars, if I could put more stars into this school I would” - Stephanie

Helping children overcome the fear of water and swimming requires understanding, patience, and the right approach. We excel in providing the necessary support and expertise to guide children through this journey. By making water fun and teaching children breathing techniques to avoid panic attacks, gradual exposure, encouraging small achievements, and providing professional instruction, Ocaquatics Swim School helps children build confidence and enjoy the many benefits of swimming.

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Conquering Fear and Building Confidence: My Journey to Swimming Success

May 13, 2023 | 0 comments

May 13, 2023 | Essays | 0 comments

If you know how to swim, then you know how exciting it can be especially during summer. Growing up I did not give much thought about swimming, although I accompanied my friends to the pool and beach. I would watch as children are taught how to swim, some would scream, and this whole experience seemed very scary to me.

I decided that I must learn how to swim before going to college since Swimming is an important skill not only for leisure, but it can help save a life. Also, since I wanted to keep fit, I thought swimming would be the best exercise for me. I also realized perhaps swimming would make me more confident as a person.

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I had seen and visited a pool several times and for every visit, I was still nervous for my first lesson. I was shown the direction to the changing room, where I changed into my swimming attire. The instructor had not arrived yet I took time to touch the water and imaging how deep the pool is, what if I can’t swim? So many thoughts crisscrossed my mind at that moment. The instructor then showed up together with three more people two perhaps my age and the other a bit older. I looked at the older student who smiled back I noticed he did not feel embarrassed for not knowing how to swim at his age, I felt more at ease. The instructor introduced herself and asked us to get into the pool. I hesitated, and she had to hold my hand and help me into the pool. The instructor asked us to put on some wing-like things she explained that they would help us float. The instructor then asked us to hold onto the side of the pool as we kicked in the water for breaststroke. Next, individually, the instructor asked us to hold onto the kickboard as she pulled it through the water and we kicked. The other two students, Tom, and Mary seem to find it easy and were already beginning to swim by themselves in the shallow end of the pool.

I, on the other hand, was finding it very difficult since my legs got tired very fast, and I had to stop and rest for sometimes. The instructor was very patient with me all she did was smile and encourage me to go on. She suggested that with constant practice, I would catch up. I had to concentrate on my arms and legs since they were not coordinating. Giving up was not an option. I practised every day after school and was able o float and swim by myself. I was very happy the swimming feeling felt like I was flying across the water.

I must say this was the hardest thing that I have ever tried out. My first swimming class was not easy, I was, however, persistent and at last, I was able to conquer my fear for water. I learned a few things about the swimming experience that when I want to learn something new I should not give up. It may feel uncomfortable at fast but with constant practice, it feels very normal. It is also not too late to learn something since it all from the mind and we can achieve anything we put our minds and focus on. Today, I am an even better swimmer; I swim for both leisure and physical fitness. I am more confident in my body. I feel great for achieving my goal.

Through my journey of overcoming fear and learning to swim, I have gained much more than just a new skill. Swimming has become a symbol of conquering my doubts and embracing challenges head-on. It has taught me the importance of persistence and dedication in achieving personal goals. Beyond the physical benefits of swimming for fitness, it has instilled in me a sense of confidence and self-belief that transcends the pool. This experience has shown me that with determination and a willingness to push past my comfort zone, I can achieve remarkable things. As I continue to swim with confidence, I am reminded that the greatest victories often come from the courage to face our fears and take that first leap into the unknown.

With a student-centered approach, I create engaging and informative blog posts that tackle relevant topics for students. My content aims to equip students with the knowledge and tools they need to succeed academically and beyond.

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Steps That Help You Overcome Your Fear of Swimming as an Adult

Some people are so comfortable in the water that they could understandably be mistaken for being fish because they spend so much time in it. Some even make a career out of it because they love it so much. Other people, however, are not so fortunate and instead find themselves petrified at the idea of swimming. If you’re one of those who has a fear of swimming as an adult, there are some things you can do to work on overcoming that.

Get Comfortable

If you’re going to try to face your fear of swimming, you might as well do yourself a favor and do it in as comfortable an environment as possible. Start with warm water. Something in the range of the high 80’s should be pleasant. If the water is cold, your body is more likely to be tense and it will be more difficult to breathe calmly. This can create an artificial feeling of stress that will make working through your fear more difficult.

Gain Control

Once you’re in a physically comfortable setting, the next thing to do is to learn how to control your whole body in the water. It’s easier to not be scared when you have more control over what’s happening, which is exactly what learning to swim is all about. Learn how your body feels when it’s in the water. The buoyancy water creates will change how you feel in comparison to how things feel on land. Learn how to control your breathing, your position in the water, your limbs, and more. The more control you have, the less your fear should be able to control you.

Expand Your Experience

Once you’ve gotten more comfortable in the water and you’ve gained control over your body, the next thing to do is to challenge yourself. Expand your comfort zone. This is an opportunity to stretch yourself and to take the next step in overcoming your fear. Try swimming in cooler water or in an environment with more people.

Overcoming fears can be a real challenge. If you can manage to do it though, it can be an incredibly empowering experience. Swimming is a useful skill that can literally save your life. If you’re someone who’s afraid of swimming, know that you’re not alone and that there are things that can be done to improve your situation.

Swimming lessons can help you feel more confident in the water. Check out our Adult Programs to see what we can do to help you.

The post Steps That Help You Overcome Your Fear of Swimming as an Adult appeared first on Swim Jim .

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How to Overcome a Fear of Swimming

Last Updated: September 5, 2024 Approved

This article was co-authored by Alan Fang . Alan Fang swam competitively for over 7 years, through high school and into college. He specialized in breaststroke events, and participated in events such as the Speedo Championship Series, the IHSA (Illinois High School Association) state championships, and Illinois Senior and Age Group state championships. There are 9 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 74,218 times.

A fear of water or swimming, referred to as aquaphobia, is very common. If you are afraid of swimming, there is something you can do to overcome your fear. Whatever your specific fear is with regard to swimming, get started by paying attention to your thoughts about the activity, then move on to reducing your anxiety in the water. Before long, you can develop the confidence you need to literally take the plunge.

Transforming Your Thoughts

• Try this exercise - grab a pen and a notebook. Sit down and either think about swimming, sit in a place where water is visible, or look at picture of water or people swimming. Listen to your self-talk.
• What kinds of things are you saying to yourself about water and swimming. Examples may include "That's dangerous" or "They are crazy to go out there".

• Once you have taken the time to listen to your thoughts, you may notice how they are not serving you. An effective way to cognitively restructure such thoughts is by examining the evidence for or against the thought. [2] X Research source
• Let's take the thought "That's dangerous" in reference to swimming. How much evidence is available that confirms this statement? Maybe you had a past incident in which swimming or water was, indeed, dangerous. However, that incident may have been one among few. In general, many people who are able to swim enjoy water and find the activity quite relaxing.
• Can you think of times when people went swimming and nothing disastrous or dangerous happened? Switch your statement around to take this into consideration. You might say "Swimming can be dangerous, but it is safe if you follow best practices and have a lifeguard present."

• For example, in the summertime, swimming is a wonderful activity to play and keep cool. Swimming is a terrific way to get exercise. You might also consider that the act of swimming allows humans to see all the wonders beneath the sea, such as fish, turtles, and coral.

Getting Comfortable with Water

• First simply learn to practice deep breathing. Then, depending on the severity of your fear of pools or bodies of water, you can progress to doing this practice while looking at picture of water or looking at a pool. Finally, once you're more comfortable, get in the shallow end of a pool and only focus on taking relaxing breaths.
• To practice deep breathing, find a comfortable spot to sit, such as a chair or cushion. Relax your shoulders and exhale heavily. Now, inhale air through your nose for 4 counts. Hold it for 1 or 2 counts, then slowly release the air through your mouth for 4 more counts. Take a brief pause and then repeat the exercise for approximately 5 minutes, or until you feel relaxed. [5] X Research source
• To ensure you are breathing correctly, place one hand on your chest and one on your abdomen. You should notice the hand on your abdomen expanding and then collapsing with each breath. The hand on your chest should move only a little.

• Be warned, if you are frightened by even the thought of swimming, you may need to seek the assistance of a mental health therapist to help you. Don't practice visualization on your own if you are not yet comfortable with the idea of being near water.
• Lie on a sofa or bed in a relaxed position with your arms resting at your sides. Start by taking a few deep, cleansing breaths. If at any point, you notice your anxiety increasing, stop the visualization process and continue to take deep, relaxing breaths.
• Think of yourself sitting in a chair beside a pool. Look around you. You see a life guard who is there to protect you. You feel warm and safe due to his presence. You hear the laughter of people on the far end as they play around in the waves. You smell the chlorine. Soak in all of these sensations.
• Now, stand up. Feel the concrete beneath your feet. Hear the gentle crashing sound of the waves as you walk closer to the shallow end of the pool. Stand at the edge. Notice how the other swimmers are happy and confident. Channel their energy. Believe that you, too, can feel happy and confident about swimming.
• Dip one of your feet in the water. Notice the relative warmth (or coolness) of the water. Listen to the splashing sound your foot makes. Take a seat on the edge and lower both feet into the water. Sit there just taking in the feeling of your feet being in the water.
• Use the ladder to step down into the water. Feel the cold shock of the steel as your fingers move along the rails. Notice how the water feels against your skin as it climbs to your waist. Move up against a wall. You don't have to do anything else, just once again breathe deeply and notice how confident and relaxed you feel in the water.

• Having a physical and emotional support system can help you feel less stressed about swimming since you are not doing the activity on your own. If you should need it, a helping hand is nearby.

• Once you recognize that if you relax your limbs, you will automatically rise to the surface, you can move past fears of sinking.

Building Confidence and Skills

• Any sort of physical activity can improve your strength and endurance for swimming. Try planks, squats, and lunges for optimal core strength. [12] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
• Besides making you stronger for swimming, core exercises can improve your posture and reduce your risk of falls. [13] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

Even the loftiest goals can be achieved with enough determination. "I wouldn't say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it."

Expert Q&A

• When you try floating, release the tension and just relax. Thanks Helpful 0 Not Helpful 0
• Don't think that you will never learn how to swim. Just practice. Thanks Helpful 0 Not Helpful 0
• The water might seem freezing at first, but you will get used to it. Thanks Helpful 0 Not Helpful 0
• Always start in the shallow end, moving into the deeper end too soon could be dangerous if you have not yet overcome your anxiety about the water. Thanks Helpful 47 Not Helpful 4
• Avoid swimming alone until you have completely overcome your fears and feel totally safe and confident in the water. Thanks Helpful 48 Not Helpful 5
• Always follow rules at a community pool. Thanks Helpful 38 Not Helpful 5

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• ↑ https://www.psychologytoday.com/blog/extreme-fear/201102/nine-secrets-courage-extreme-fear?collection=66283
• ↑ https://www.psychologytoday.com/blog/in-practice/201301/cognitive-restructuring
• ↑ https://www.psychologytoday.com/blog/some-nerve/201412/how-overcome-fear-water
• ↑ https://psychcentral.com/lib/learning-deep-breathing/
• ↑ https://www.calmclinic.com/anxiety/treatment/visualization
• ↑ https://www.swimming.org/go/get-started/beating-nervousness/
• ↑ Alan Fang. Former Competitive Swimmer. Expert Interview. 10 January 2019.
• ↑ https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810
• ↑ https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core

About this article

To overcome a fear of swimming, start by taking some deep breaths into your belly to help control your anxiety. You can also use visualization to picture yourself enjoying the water in a safe, calm manner. Then, challenge yourself in small ways, like sitting near a pool. When you're ready, slowly work your way toward sitting on the edge of the pool with your legs in the water, or standing in the shallow area. Once you're comfortable standing in the water, try swimming a lap or 2. If you're having trouble getting to that point, sign up for professional swimming lessons to build your confidence. To learn how to develop your core muscles to be a stronger swimmer, keep reading! Did this summary help you? Yes No

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Essay on Overcoming Fear

Students are often asked to write an essay on Overcoming Fear in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Overcoming Fear

Understanding fear.

Fear is a feeling that can make us want to run away or freeze. It happens when we face something new, big, or we think we can’t handle. Everyone feels scared at times, even adults. It’s normal, but we can’t let it stop us from doing things we need or want to do.

Small Steps

To beat fear, start with small steps. If you’re scared of speaking in front of the class, try talking in front of a mirror first, then with family, and slowly in front of friends. Each small win helps you feel braver.

Positive Thinking

Think about good things instead of bad ones. If you’re going to ride a bike and you’re scared, imagine having fun riding it, not falling. Positive thoughts can make you feel less scared.

Ask for Help

It’s okay to ask for help. Talk to someone you trust, like a parent or teacher. They can give you advice and support. Knowing someone is there for you can make facing your fears easier.

Practice Makes Perfect

The more you do something, the less scary it becomes. If you’re afraid of swimming, keep practicing. Over time, you’ll feel more comfortable in the water. Practice helps you learn and feel confident.

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250 Words Essay on Overcoming Fear

Fear is like a shadow that follows us when we face something new or risky. It’s a feeling that can make our heart beat fast and our palms get sweaty. Everyone feels afraid at some point, whether it’s fear of speaking in front of the class or trying out for a sports team.

Facing Fear

To overcome fear, the first step is to meet it face to face. Imagine you’re afraid of swimming. You can start by just sitting by the pool, then dipping your toes in, and slowly getting used to the water. Little by little, you teach yourself that the water is okay, and the fear starts to go away.

Breaking down a big fear into smaller parts can help a lot. If you’re scared of the dark, you could start by using a nightlight and then, each night, dim it a little until you’re okay without it. This way, you tackle a big fear in little pieces.

Getting Help

Sometimes, talking to someone can make a huge difference. Friends, family, or teachers can give you advice and cheer you on. Knowing you’re not alone makes facing fears much easier.

Practice Bravery

The more you do something, the less scary it becomes. If you’re afraid of talking to new people, try saying hello to one new person each day. It’s like a muscle that gets stronger with practice.

Remember, it’s okay to feel scared. Overcoming fear doesn’t happen overnight, but with patience and practice, you can get braver every day.

500 Words Essay on Overcoming Fear

Fear is a feeling that can make us want to run away or hide. It happens when we think something bad might happen. For example, we might be afraid of the dark because we can’t see what’s there. Or we might be scared to talk in front of our class because we don’t want to make a mistake.

Why We Feel Fear

Fear is like an alarm in our body. Long ago, this alarm helped people stay safe from wild animals or other dangers. Today, we don’t have the same dangers, but we still have this alarm. It goes off when we try new things or face tough situations. It’s normal to feel fear, but we don’t want it to stop us from doing things we want or need to do.

Talking About Fear

One of the best ways to beat fear is to talk about it. When we talk about what scares us, it can make the fear seem smaller. We can talk to friends, family, or teachers. They can help us understand that everyone feels afraid sometimes, and they can give us advice on how to be brave.

Small Steps to Bravery

We can also fight fear by taking small steps. If we’re scared of something big, we can try to do a little bit of it at a time. For example, if we’re afraid of swimming, we can start by just putting our feet in the water. Then, little by little, we can go deeper until we’re swimming. Each small step makes us a bit braver.

Doing something over and over can also help us overcome fear. This is called practice. When we practice, we get better at things, and they don’t seem so scary anymore. If we’re scared of spelling in front of the class, we can practice at home until we feel more confident.

Thinking Positive

Our thoughts have a big power over how we feel. If we think we can’t do something, we might feel scared. But if we think we can do it, we feel stronger. When we’re afraid, we can try to think of times we were brave before. This can give us the courage to face our fears.

Relaxing Our Body

Sometimes, when we’re scared, our body feels tight and uncomfortable. We can learn ways to relax, like taking deep breaths or imagining a happy place. When our body feels calm, our fear can get smaller.

Asking for Help

It’s okay to ask for help when we’re scared. There are people who can help us, like teachers, coaches, and counselors. They know how to help us feel less afraid and can teach us new ways to be brave.

Fear is a part of life, but we don’t have to let it control us. We can talk about our fears, take small steps, practice, think positive, relax, and ask for help. When we do these things, we can move past our fears and do what we want to do. Remember, being brave doesn’t mean we’re not afraid; it means we don’t let fear stop us.

That’s it! I hope the essay helped you.

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5 Fearless Essays on Overcoming Fears in Life [ 2024 ]

Fears are the greatest obstacles in the way of our success. Fears are those emotions that are characterized by uncertainty, imminent failure of plans, worst repeated failures etc. These fears greatly occupy our mind and control it from being successful to overcome those fears. The following essay Overcoming Fears has been written that talks about nature and concept of fears, Fears of Students with common causes and ways how to overcome Fears in Life.

Essay on Overcoming Fears | Fears of Students, Causes & how to Get Rid of Fears

Fears are natural to human life. Fear is an emotion we feel when we are confronted with danger. Fear keeps us alert and helps us stay safe. But sometimes fear can hold us back from doing things we want to do or achieving our goals. When fear is overwhelming and prevents us from living our lives the way we want to, it’s time to take action and overcome our fears.

Fears of a Student

The students are surrounded by a lot of fears when they are pursuing their education. The fear of failure, fear of not being good enough, fear of the unknown and fear of being judged by others are some common fears of students.

The fear of failure is one of the most common fears that students experience. Many students feel like they have to be perfect in order to succeed in school. They worry that if they make a mistake, they will never be able to recover from it.

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The fear of not being good enough is another common fear among students. This fear can be paralyzing and prevent students from even trying. The fear of the unknown is also a common fear among students. When starting something new, such as a new school or a new class, students may feel anxious and unsure of what to expect. The fear of being judged by others is also common among students. This fear can prevent students from speaking up in class or asking for help when they need it.

Causes of Fear

There are many factors that can contribute to the fears of students. Some students may have experienced a traumatic event in their past that has caused them to be fearful. Others may have grown up in a household where they were constantly criticized or judged. Peer pressure can also play a role in the fears of students. Students may feel like they need to fit in and do what everyone else is doing, even if it’s something that they are afraid of.

How to Overcome Fears:

There are many ways for students to overcome their fears. One way is to talk to someone about the fear. Talking openly about our fears can help to diminish their power over us. Another way to overcome fears is to face them head-on. This can be done by taking small steps towards our goal. For example, if we are afraid of public speaking, we can start by giving presentations to smaller groups of people.

We can also try to change our thinking about fear. We often think of fear as a bad thing, but it can also be a good thing. Fear can motivate us to do our best and help us stay safe. Finally, we can seek professional help if our fears are preventing us from living our lives the way we want to. A therapist can help us understand and manage our fears in a healthy way.

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Fear is an unavoidable part of human life. However, when fear is overwhelming and prevents us from living our lives the way we want to, it’s time to take action and overcome our fears. There are many ways for students to overcome their fears, such as talking to someone about them, facing them head-on, changing our thinking about fear, or seeking professional help.

Short Essay of Overcoming Fears:

Fear is a natural human emotion that serves to protect us from danger. However, when fear becomes excessive, it can prevent us from living our lives to the fullest. It can trap us in a cycle of avoidance and stagnation, hindering us from reaching our potential.

Overcoming fears is an essential step towards self-discovery, allowing us to grow and thrive as individuals. One of the first steps in overcoming fears is acknowledging their existence. Often, we try to hide or suppress our fears, hoping they will disappear on their own.

However, this only prolongs the problem and makes it more difficult to tackle in the future. By admitting our fears, we take control of them and can begin to work towards overcoming them.

The next step is to understand the root cause of our fears. Fear can stem from various sources such as past traumas, societal expectations, or personal insecurities. By identifying the origin of our fears, we can better understand and address them.

This self-reflection process allows us to gain insight into ourselves and our thought patterns. It also helps us realize that our fears are often irrational and not based on reality.

Facing our fears is the most challenging but crucial step in overcoming them. It involves stepping out of our comfort zone and confronting the things that scare us. This can be a gradual process, starting with small steps and gradually building up to bigger challenges.

By facing our fears head-on, we prove to ourselves that we are capable of handling difficult situations and emerge stronger from them.

Another essential aspect of overcoming fears is seeking support from others. We often feel alone in our fears and struggles, but the truth is that everyone experiences fear at some point in their lives.

By reaching out to friends, family, or a therapist, we can gain valuable insights and perspectives on how to overcome our fears. It also provides us with a sense of comfort and reassurance that we are not alone in our journey.

In conclusion, overcoming fears is a process that requires patience, self-reflection, and courage. It is not an overnight transformation but a journey towards self-discovery. By facing our fears, we open ourselves up to new opportunities and experiences that can enrich our lives.

So let us embrace our fears and use them as stepping stones towards personal growth and fulfillment. We are capable of overcoming anything that stands in the way of living our best lives.

How to Overcome Fear Paragraph 100 Words:

Fears are a natural part of life, and everyone has experienced fear at some point in their lives. However, when fears become overwhelming and start to interfere with daily activities, it can be challenging to overcome them. Here are some tips on how to conquer your fears:

• Identify the root cause of your fear: Understanding where your fears come from can help you address and overcome them effectively. It could be a past traumatic experience or a learned behavior.
• Face your fears: Avoiding your fears may provide temporary relief, but it will not solve the problem in the long run. Confronting your fears head-on can help reduce their hold on you.
• Practice relaxation techniques: Fear often leads to physical symptoms such as increased heart rate and sweating. Practicing relaxation techniques like deep breathing or meditation can help calm your body and mind.
• Seek support: Talking to someone about your fears can be beneficial. It could be a trusted friend or family member, a therapist, or even joining a support group.
• Take small steps: Overcoming fears takes time and patience. Start by taking small steps towards facing your fear rather than trying to overcome it all at once. Celebrate each small victory and build upon it.
• Be kind to yourself: It’s essential to be compassionate towards yourself during this process. Remember that overcoming fears is a journey, and setbacks are normal. Give yourself time and space to heal and learn from your experiences.

Remember, everyone’s journey to conquering fears is different. Be patient with yourself and seek help if needed. You have the strength and resilience within you to overcome your fears and live a fulfilling life. So don’t let fear hold you back, take control of it, and continue moving forward towards your goals and dreams.

Essay on Overcoming Fear of Public Speaking:

Public speaking is a skill that is essential for personal and professional growth. It allows individuals to communicate their ideas effectively, build relationships, and advance in their careers. However, despite its importance, many people struggle with the fear of public speaking. This fear, also known as glossophobia, can range from mild nervousness to severe anxiety. It often stems from the fear of being judged, making mistakes or forgetting one’s lines.

The good news is that this fear can be overcome with practice and the right mindset. Here are some tips to help you conquer your fear of public speaking:

• Prepare and Practice: One of the best ways to overcome fear is through preparation and practice. Take time to research your topic, organize your thoughts, and rehearse your speech in front of a mirror or with a trusted friend. This will help boost your confidence and reduce anxiety.
• Identify Your Triggers: Understanding what triggers your fear can help you manage it better. Is it the fear of being judged? Or the fear of forgetting your lines? Once you identify your triggers, you can work on strategies to counter them. For example, if you are afraid of forgetting your lines, create cue cards or use visual aids to help you remember.
• Focus on Your Message: Instead of worrying about your delivery, focus on the message you want to convey. Remember that the audience is there to listen to what you have to say, and they want you to succeed. Keep your main points in mind and let your passion for the topic shine through. This will help you connect with the audience and make your speech more engaging.
• Visualize Success: Before your speech, take a few moments to visualize yourself delivering a successful presentation. Imagine the audience responding positively and see yourself confidently delivering your message. This technique can help calm nerves and boost confidence.
• Embrace Mistakes: No one is perfect, and mistakes are a part of the learning process. If you stumble or forget your lines, don’t dwell on it. Instead, acknowledge the mistake and move on. Remember that even experienced speakers make mistakes, and the audience will be understanding.

Essay on Overcoming Fear of Swimming:

Swimming is a valuable skill that can provide numerous health benefits like physical fitness, relaxation and stress relief. However, for some people, the thought of swimming can trigger feelings of fear and anxiety.

This fear can stem from various reasons such as a traumatic experience, lack of exposure or negative thoughts. As a result, many individuals miss out on the joys of swimming and struggle to overcome their fear. In this essay, we will discuss some strategies that can help one overcome their fear of swimming.

One effective strategy is gradually exposing oneself to water. This could involve starting with dipping toes in a shallow pool or taking small steps towards deeper areas. By slowly adjusting to the environment, one can build confidence and reduce anxiety levels.

Additionally, seeking professional guidance from a swim instructor or joining a beginner’s class can also be helpful. Having someone experienced by your side can provide reassurance and support while learning how to swim.

Another strategy is to change one’s mindset and focus on the positive aspects of swimming. Instead of dwelling on past negative experiences, one can visualize themselves enjoying the water and feeling confident while swimming. This positive thinking approach can help reduce fear and increase motivation to learn how to swim.

Moreover, setting achievable goals and celebrating small victories can boost self-confidence. This could be as simple as being able to float on one’s back for a few seconds or swimming a short distance without assistance. By acknowledging progress, individuals can gain a sense of accomplishment and realize that learning how to swim is possible.

In conclusion, fear of swimming is common, but it should not prevent one from enjoying the benefits of this activity.

By gradually exposing oneself to water, changing mindset and setting achievable goals, individuals can overcome their fear of swimming and discover a new passion for this enjoyable and beneficial skill.

What are some of your fears? Have you taken any steps to overcome them? Share your thoughts in the comments section below

What is overcoming your fear?

Overcoming your fear means confronting and conquering something that you are afraid of or anxious about, often by facing it directly and gaining control over your emotions and reactions.

What is the importance of overcoming fears?

Overcoming fears is important because it leads to personal growth, increased self-confidence, and the ability to take on new challenges. It can help individuals break free from limitations and lead more fulfilling lives.

How do you write a fear essay?

To write a fear essay, start with an introduction discussing the concept of fear. Share personal experiences or examples, explain its effects, and discuss strategies for overcoming fear. Conclude by emphasizing the importance of facing and conquering fears.

How to overcome fear and embrace failure essay?

To write an essay on overcoming fear and embracing failure, explore the idea that failure is a part of growth and success. Discuss strategies for confronting fear, such as setting goals, building resilience, and learning from mistakes. Highlight the benefits of this approach in personal and professional development.

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