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How to Overcome Your Fear of Swimming

Overcome the fear of water

Are you one of the many people who suffer from a fear of swimming or water phobia? Fear of drowning, anxiety attacks, or the sinking feeling may be keeping you from enjoying the fun and fitness benefits that swimming can offer. However, with the right mindset, techniques, and support, you can overcome your fear of swimming and take the plunge. In this article, we’ll explore some ways to help you overcome your fear of swimming.

  1. Understand Your Fear:

    The first step in overcoming your fear of swimming is to understand it. Fear of swimming can be caused by a traumatic experience, such as a near-drowning incident, or it can be a result of learned behavior. Once you understand the cause of your fear, you can start to address it.

  2. Get Help from a Professional Swimming Coach:

    If you are new to swimming or have a fear of water, hiring a personal trainer or swimming coach who specializes in helping people overcome their fear of swimming is a good place to start. A coach will be able to help you learn proper swimming techniques, practice deep breathing and mental exercises to help calm anxiety attacks, and visualize positive experiences in the water. You can also try taking group swimming lessons in a controlled environment, where a lifeguard is present, and you can receive guidance and support from your instructor.

  3. Start in Shallow Water:

    Starting in shallow water, such as a baby pool or a beach-like pool, can help you overcome the fear of sinking. Dip your toes in the water, then your feet, and gradually progress to waist-deep water. Focus on relaxing and breathing deeply. As you become more comfortable, slowly venture into deeper water.

  4. Practice Deep Breathing and Mental Exercises:

    Practicing deep breathing and mental exercises can help calm anxiety attacks when you’re in the water. Moreover, try taking a deep breath for four seconds, holding it in for two seconds, and then exhaling for four seconds. Repeat this cycle for a few minutes to help calm yourself. Furthermore, visualizing positive experiences in the water, such as swimming with ease and having fun, can also help. To find a therapist who specializes in treating anxiety disorders, including water phobia, visit this therapist directory.

  5. Use Swimming Techniques:

    Using proper swimming techniques can help you overcome your fear of swimming. The freestyle or front crawl is an excellent stroke for beginners as it requires minimal energy and provides maximum buoyancy. A coach or instructor can teach you how to perform this stroke and other techniques to improve your swimming abilities. Check out our online swimming lessons to learn more.

  6. Practice in a Controlled Environment:

    Once you feel more comfortable with your swimming abilities, subsequently you can start practicing on your own in a controlled environment. This could be a swimming pool, lake, or ocean where a lifeguard is present. Start by swimming short distances and gradually increase your distance as you become more confident.

  7. Don’t Give Up:

    Overcoming your fear of swimming takes time, effort, and patience. You may experience setbacks or feel frustrated at times, but don’t give up. Celebrate your progress, no matter how small, and continue to challenge yourself.


A fear of swimming can be a significant obstacle to overcome, but it is possible. With the right mindset, techniques, and support, you can learn to enjoy the fun and fitness benefits that swimming can offer. Understand your fear, get help from a professional swimming coach or take group swimming lessons, start in shallow water, practice deep breathing and mental exercises, use swimming techniques, practice in a controlled environment, and don’t give up. With these tips, you’ll be well on your way to overcoming your fear of swimming. To learn more about swimming and water safety, check out the American Red Cross.

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