Symptoms of Thalassophobia
Anxiety symptoms can occur even when just looking at pictures or thinking about deep water.
Physical Symptoms
- Rapid heart rate
- Trembling or shaking
- Sweating or chills/hot flashes
- Shortness of breath, breathlessness, or rapid breathing
- Dry mouth
- Lightheadedness or dizziness
- Butterflies in the stomach or nausea
- Headache
- Anxiety chest pain or tightness in the chest
- Confusion
Emotional Symptoms
- Dread and extreme, sudden fear or anxiety
- Avoiding being around large bodies of water
- Panic and wanting to escape
- Feeling overwhelmed or out of control
- Racing thoughts
- Feeling detached
- Inability to sleep
Triggers of Thalassophobia
- Lakes, swimming pools, or rivers
- Boats, submarines, or scuba diving
- Sea creatures — mythical or real
- Photos, movies, or TV shows depicting deep water or any of the above
- Thinking about or anticipating having to be around any of the above
Causes of Thalassophobia
Although there isn’t one single cause of thalassophobia, there are several risk factors that can contribute.
- Genetics: Phobias are a type of anxiety disorder, which is often hereditary. Research has shown phobias can be linked to genetics.
- Past experiences: A traumatic event involving or around water can result in a lasting fear that develops into a true phobia.
- Brain circuits: Anxiety disorders have been linked in studies to dysfunction in brain circuits, which can result in specific phobias like thalassophobia.
- Upbringing: Growing up with anxiety-ridden family dynamics — particularly a parent who feared water — can increase the likelihood of developing thalassophobia.
Treatment of Thalassophobia
The goal of treatment is to understand how the fear developed, identify specific triggers, and learn to manage emotional and physical responses. Being open with your therapist about past traumas and lifestyle is important for finding the origin of the phobia.
“Treatments for thalassophobia can include cognitive behavioral therapy (CBT) and exposure therapy. Each of these can help with decreasing the anxious thoughts and feelings that come up because of the fear.”
— Bisma Anwar, MA, MSc, LMHC, Talkspace therapist
- CBT: Cognitive behavioral therapy is a form of talk therapy that replaces dysfunctional negative thoughts with healthier ones. Through CBT techniques, you learn to control your thoughts rather than be overwhelmed by them. A therapist may assign exercises such as visiting the ocean while remaining safely onshore.
- Exposure therapy: Exposure therapy is one of the types of CBT used to treat phobias. It involves gradual, repeated exposure to the feared stimulus in a safe environment to reduce anxiety and redirect avoidant behavior. For thalassophobia, a therapist using exposure therapy for anxiety might start by having you think about being in the ocean, then view images of it, then guide you through an in-person or virtual reality experience.
Coping Techniques for Thalassophobia
The more consistently these techniques are used, the stronger their impact. See: how to overcome a debilitating phobia.
- Deep breathing: Breathing exercises for anxiety can be done anywhere. Inhale deeply, hold, and release slowly. Repeat until the body relaxes.
- Visualization: Imagine successfully navigating deep water without panic. Best practiced with a therapist.
- Progressive muscle relaxation (PMR): Frequently used in CBT for anxiety. Involves increasing then releasing tension in targeted muscle groups to relieve stress. Research supports its effectiveness for panic attacks. Also useful for releasing anger healthily.
- Self-help exposure: Visualize yourself near a small body of water using relaxation techniques, then gradually imagine larger and larger bodies of water until tolerance builds and fear diminishes.
