If you're feeling nervous about getting into a pool or another body of water, you're not alone. Aquaphobia, or fear of water, is common. But there are different degrees of fear: Some people are only afraid of specific situations, such as deep open water or an ocean with choppy waves, while others have a broader fear of getting into lakes, pools, and even bathtubs.
Here are some tips that might help you overcome your fear of water:
Ease into it
Realize that overcoming any trepidation that you have about water or pools could take time. Go as slowly as you need to. You can start out by simply sitting on the side of the pool with your feet in the water. Or find a pool with a "zero entry," which means the pool bottom slopes gently into the water, so you can gradually walk in. You may start by simply going in up to your knees. If that's as far as you get one day, celebrate your success and set a new goal for the next time.
Explore your fear or hesitancy
Try to think about what exactly you might be nervous about. If you can identify the fear, then you can look for solutions.
For example, if being in the middle of the pool with nothing to hold on to starts to make your heart race, you could start by holding onto a flotation device.
If you're feeling nervous about first getting in the water, ease into it. Go in only as far as you feel comfortable. Then, step away from the side but hold on to a foam noodle or other flotation device.
If you fear being in over your head, start with shallow water exercises where both feet remain planted on the bottom. Then progress to moves where one foot is off the bottom and finally some exercises in which you hop off the bottom.
Learn to float
Floating is another simple technique. All you have to do is lie on your back in the water and lean your head back, so you're looking straight up at the sky or ceiling. Extending your arms out to your sides and spreading your legs may help.
Make sure to breathe deeply, so that plenty of air remains in your lungs. This will help keep you buoyant. As you float, your upper body will remain at the surface, though your lower limbs will likely drift down because muscles are denser.
Learn more about Aqua Fitness from Harvard Medical School.
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