Fear of Deep Water? You're So Not Alone

Hey - you're here because you have a fear of deep water or you know someone who has that fear. You are reading this, which means you're looking for answers and thinking about facing your fear. And I want to start by saying that I see you. Whether you've always been nervous around water or this fear crept in later in life, you're not weird, not broken, and definitely not the only adult who feels this way.

As a swim teacher, I've worked with so many grown-ups who say things like:

"I'm embarrassed to admit I can't swim."

"I panic as soon as I can't touch the bottom."

"I missed out as a kid… is it too late to learn?"

Nope - it's never too late. And there's zero shame in being exactly where you are right now.

Why do we have a fear of deep water?

How to overcome fear of swimming in deep water

Here's the thing: overcoming fear isn't about "getting over it." It's about gently working through it. And with adults, that often means starting slow and focusing on trust - in the water, in your instructor, and most importantly, in yourself.

Check Out This Simple Test:

Put yourself to the test: 

Swim away from the poolside for a 5 to 10-metre distance, but to an area of the pool where the water is within your standing depth. Then change direction and swim back to the poolside you came from, WITHOUT touching the pool floor with your feet.

If you can complete this without any problems, you have just proved that you can change direction in the water and return to the poolside at any depth. The fact that you managed this without putting your feet on the bottom of the pool means that the depth of the water is irrelevant.

Practising this could be the key to overcoming your fear, but for some, it will not be as simple as that. There are many psychological barriers to overcome.

Learning how to tread water will help massively with conquering your fear. Click here to learn how to tread water. 

Start at YOUR comfort level

Forget the deep end for now. Sit by the pool. Put your feet in. Breathe. When you're ready, maybe walk in up to your knees. No pressure. You get to set the pace.

Learn the basics of buoyancy and breath

This one's huge. Most adults I work with are surprised to find out they're actually buoyant. Once you understand how your body floats - and how your breath helps - you start to feel way more in control.

Find an instructor who gets it

Not every swim teacher understands adult fears, but the good ones do. Look for someone patient, empathetic, and who won't push you too far too fast. If you're not vibing with a teacher, that's okay - find one who makes you feel safe.

Practice relaxation techniques

Breathing is everything. Deep water panic usually kicks in when our breathing gets shallow and fast. Practice calm, slow breaths - before and during your time in the water. Some folks even do meditation or visualization beforehand. Click here for more about relaxing while swimming. 

A Few Truths to Carry With You

• Fear is not weakness. It's your brain trying to protect you. Thank it, then gently challenge it.
• Courage is doing the thing, even if you're scared.
• There's no shame in learning as an adult. In fact, it's brave as hell.
• You're allowed to go at your own pace.
• You're allowed to have fun, too.

Time To Overcome Your Fear Of Deep Water

Deep water can be scary - but it can also be freeing, empowering, even joyful. It doesn't have to be all-or-nothing. You don't need to become an Olympic swimmer. You just need to take that first step… then the next… then the next.

And guess what? You're already on your way.

My best-selling book 'The Complete Beginners Guide to Swimming' contains help with all aspects of learning to swim and conquering your fear of deep water, including:

• floating in water 
• relaxing and gliding
• going underwater
• standing up mid-swim

Plus, tons of exercises to learn how to swim the four basic strokes.  

Click below to download it to your computer, tablet or mobile device.  Or, click here for more details.

$14.99

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I am experiencing fear when learning to dive. How can I remove my fear when I dive? 'The fear associated with diving usually comes from the fact that you are attempting to enter the water head first from a physically higher position.'

I get scared swimming in deep water. I’m a beginner, and I know how to swim breaststroke. 'When swimming in deep water, it is important to understand that the buoyancy of the human body remains the same in all depths of water.'

I am terrified of swimming because I am scared to lift my feet off the pool floor. 'This is a very common feeling, and you are not alone. Please do not compare yourself with the others in your class.'

How can I overcome my fear of swimming in deep water? 'You can practice a few exercises in the pool that will get you used to deeper water and help you conquer your fear of swimming in deep water.'

I can float, but after a few seconds, I panic and try to get up abruptly. This is affecting my glide as well. 'Do not stress at this stage about floating and gliding. The panic you are experiencing is very common. A combination of things can cause it.'

My fear of drowning is holding me back. I am having swimming classes in school, but I'm getting anxious. 'I have worked with people like you many times over the years, and your fears and anxieties are not uncommon.'

As a child, I had a scary experience in the water and am trying to overcome my fear and I get terrified heading into the deep end. 'Swimming in the deep end can be daunting, especially if you have had a bad childhood experience.'

I'm worried that when I learn to swim with floats, I won't be able to get my feet off the floor. 'As for getting your feet off the floor, believe it or not, that is not the scary part. The scary part is getting them back down and safely onto the pool floor again.'

I'm really finding it frustrating and a struggle. Still, bits of fear creep in. I've been desperately trying to find answers on how to go about things a different way. 'Firstly congratulations on getting into the pool and taking some steps to overcome your fear of water. You’ve done something many adults wouldn’t dare do.'

I’ve been teaching myself to swim. When I was about ten years old my cousins and I went swimming in the local baths. It was a packed and pretty noisy place, with lots of swirling of water and close contact with strangers.