My Phobia: What Does Drowning Feel Like? - BetterHelp

Key takeaways

• The fear of drowning is a type of specific phobia that causes people to avoid deep water. 
• Evidence-based treatment is available for people with this phobia. 
• Online exposure therapy can effectively treat the fear of drowning and other phobias.

Do you have an intense fear of drowning that leads you to avoid getting into the water at all costs? Phobias are a type of anxiety disorder (this is different from panic disorder) that can be all-consuming and debilitating. However, not learning to swim because of a fear of drowning tends to be more likely to lead to drowning in an emergency. If you’d like to overcome a phobia of drowning, it may be helpful to try exposure therapy or cognitive behavioral therapy with a licensed therapist. Self-education and visualization can also be helpful tools. One way to connect with a therapist experienced in helping others work through phobias may be by joining an online therapy platform.

How to get over intense fear of drowning

The best way to get over a phobia, especially if it is very intense, is usually through therapy and guided exposure. There are also additional resources you may want to take advantage of, and we will go over a few of them below.

Exposure therapy for fear of drowning (hydrophobia or aquaphobia)

Exposure work should generally take place under the direction of a therapist and should not be attempted without prior consultation. In the context of a phobia of drowning, exposure can refer to swimming or being in water. Your therapist can work with you to create a plan for increased exposure as you gain successful experiences. 

Finding the right therapist isn’t just important – it’s everything.

Find your match Exposure to the fear of drowning can start in small increments and work up to going into a body of water, such as the ocean or a lake. The therapist may suggest that you find a lifeguard or swim instructor to accompany you while you become accustomed to being in a body of water. This may involve going to a community pool and wading in the shallow end. It may start even slower by sitting poolside and watching others swim in the water until you are ready to go in.

At no time should you feel pressured to do something that you do not want to do. While your therapist will likely encourage you to grow through the experience, you should never be put in a position to do something you are not okay with.

Swimming lessons in deep water

You can also seek out swimming lessons in a pool where the water only goes up to your chest. This way, you can start to get comfortable around water and create positive experiences with it.

Baby steps

As you build up strength and technique, you can slowly move your way up to bigger or deeper pools. Although your therapist will probably not be with you during swimming lessons, you will generally have a lifeguard or swimming instructor with you to ensure your safety. 

Visualization

Using visualization to overcome the fear of drowning can involve the therapeutic technique of imagining yourself in or near water from a comfortable space. 

Visualization usually allows you to stay relaxed in an armchair or another comfortable, calm location as you conjure images of yourself:

• Stepping into the water
• Splashing your face
• Swimming

 When you do approach water to overcome your fear, your experience with visualization can help you stay relaxed. Visualization can be a common therapeutic technique for other phobias, too.

Self-education

Another useful tool can be self-education. Basic theoretical information about aspects of swimming, such as buoyancy or breathing techniques, may help with a phobia of drowning. Learning about the science of life jackets, for example, could put your mind at rest if you must go on a boat. 

69%of BetterHelp clients useone or more self care & clinical toolsSource: State of Stigma Report, May 2025Most used toolsWorksheetsGoal & habit trackingJournalSupport groupsClasses

Addressing the reasons behind your water phobia or fear of drowning

In therapy, you may have the opportunity to talk about your fear and what may have led to it. Your therapist will likely ask you many questions to help discover your reasoning.

Why does swimming in deep water cause panic attacks and phobia?

A common reason for a drowning phobia can be an event in your childhood that caused you to have negative feelings toward water, such as fear. This could have occurred while learning to swim or during another situation in which you spent time in the water.

Other causes

Other less common causes of a drowning phobia may be:

• Seeing someone else undergo a life-threatening event in the water
• Being in a boating accident
• Watching a movie in which a character drowns

 There could be many causes of this phobia, and your therapist will typically help you work through them.

Cognitive behavioral therapy for anxiety and fear

One way a therapist may help you work through your fear is with cognitive behavioral therapy (CBT). In CBT, you can learn how to challenge the thoughts you have surrounding drowning and other mental health conditions, and start to change them to be more accurate and constructive.

This might involve:

• Homework assignments
• Coping techniques
• Positive messages for yourself
• Weekly sessions with your therapist

Therapists cannot usually prescribe medication, so if your phobia is causing panic attacks or anxiety that cannot be controlled with coping techniques, a visit to a doctor or psychiatrist may be necessary.

Support for hydrophobia or aquaphobia through online therapy

If you are looking to address your fear of drowning, you can get in touch with a licensed mental health professional through an online therapy platform. This can be a simple way to match with a therapist who has experience helping others with phobias. You may also feel more comfortable discussing potentially vulnerable topics like fears in the safety of your own home rather than at an unfamiliar therapist’s office.

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Effectiveness of online therapy

A 2019 study looked at the potential efficacy of online exposure therapy for treating phobias. It found that this type of treatment could be effective, and the participants generally saw significant improvements to their symptoms that were sustained 12 months later.

Below are some reviews from BetterHelp counselors that can help you start the conquest of your phobia.

Counselor reviews

"Diane held up a mirror and pushed me to really look into it so I could again see myself as the amazing person I am! We didn't spend a lot of time digging up old trauma, but rather spent the majority of our time looking at what's happening now and focusing on forward motion. Her therapy style is that of an "iron fist in a velvet glove," much like a fine Margaux wine, soft enough to be supportive, but strong enough to help you get the deep work done."— BetterHelp member’s review of their therapistMore reviews

Takeaway

A phobia of drowning may impact your life by preventing you from going near water. It may also keep you from learning to swim, which can be dangerous in some situations. Cognitive behavioral therapy, exposure therapy, visualization, and self-education can all be helpful as you navigate your fear and reactions. You can find a suitable therapist to guide you through this process in your local area or through an online therapy platform.