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Do you or someone you know have a very strong fear of the sea or large bodies of water? Here we explain what thalassophobia is and how to get help.

What is thalassophobia?

Thalassophobia is an intense and often irrational fear of the sea or large bodies of water. This fear can range from the sea itself to its depth, waves, distance from land and the unknown creatures that may be below the surface.

People with thalassophobia may experience panic at the thought of being in or near large bodies of water, and even pictures or movies depicting the sea can trigger anxiety reactions. It is a treatable condition so help is available.

Why do people get thalassophobia?

The causes of thalassophobia are often a combination of several factors. Past negative experiences with water, such as near drowning or other traumatic events, can play a major role in the development of this phobia.

Observing fear or anxiety of the sea in parents or relatives can also contribute to a person developing thalassophobia. For some, the underlying cause may be linked to biological or genetic factors that make them more prone to anxiety disorders in general. In addition, media depictions of the sea as a dangerous and unknown place can reinforce and create a deeper fear of the sea.

A fascination with the unknown and the potential dangers lurking beneath the surface, such as sea creatures or being stranded far from land, can also contribute to the development of thalassophobia. This phobia is complex and each person’s experience is unique, meaning that the causes of thalassophobia can vary between individuals.

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How common are phobias?

According to the Canadian Psychological Association, around one in 10 Canadians experience phobias. These can range from common phobias such as claustrophobia, fear of heights, social phobia, and snake phobia, to lesser known ones such as a fear of clusters of holes (trypophobia).

Symptoms of thalassophobia

The symptoms of thalassophobia can manifest themselves both physically and emotionally, affecting the individual in different ways. People suffering from this phobia may experience:

  • Intense anxiety or panic when thinking about the sea, seeing the sea, or when in or near large bodies of water. Thinking about swimming or sailing may also trigger anxiety.
  • Physical symptoms common to anxiety reactions may be present, including heart palpitations, sweating, trembling, shortness of breath, and sometimes dizziness or nausea. In some cases, these symptoms can escalate to a full-blown panic attack.
  • Avoidance behaviour, where the individual actively avoids situations involving the sea or large bodies of water is common. This may involve avoiding travel to coastal areas, swimming, or participating in water-based activities.
  • Feelings of helplessness or powerlessness when thinking about or being confronted with the sea. This can affect the individual’s quality of life and limit their ability to engage in certain activities or travel.
  • Excessive fear of drowning or of what might be under the water surface, even if the risk is objectively low.

These symptoms can be particularly pronounced when there is no obvious danger, which is a sign that the fear is irrational, a characteristic of phobias. The symptoms can vary in severity from mild to severe problems. Thalassophobia can lead to significant stress and anxiety, which can affect social life, relationships and everyday functions.


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How to treat thalassophobia

Treatment for thalassophobia focuses on processing anxiety and managing the phobia effectively. Cognitive behavioural therapy (CBT) with exposure therapy are key methods, with CBT helping to challenge negative thoughts about the sea and exposure therapy gradually acclimating the individual to water through controlled situations.

Relaxation techniques and mindfulness can be useful in managing anxiety in the moment. In cases of severe anxiety, medication may also be helpful. Self-help and support groups can provide additional support. Professional help is essential to create a customized treatment plan to effectively overcome the fear of the sea.


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12 common questions and answers about thalassophobia

What is a phobia?

A phobia is an irrational and intense fear or anxiety about a particular object, situation or activity. This fear is usually long-lasting and can be very limiting in daily life.

How are phobias different from ordinary fears?

Ordinary fear is a natural reaction to an actual danger, while a phobia is an exaggerated fear that has no rational explanation. Phobias can be triggered even when there is no actual risk.

Are phobias common?

Yes, phobias are one of the most common forms of mental health problems. It is estimated that a significant proportion of the population suffers from at least one form of phobia.

What is thalassophobia?

Thalassophobia is an intense and often irrational fear of the sea or large bodies of water. This fear can include everything from the sea itself to its depth, waves, distance from land and the unknown creatures that may be below the surface.

What causes thalassophobia?

The causes of thalassophobia are often a combination of genetic factors, personal experiences (such as trauma or drowning risk), and environmental influences.

Is it possible to get rid of a phobia?

Yes, with the right treatment and support, phobic symptoms can be treated. However, it usually requires the help of a licensed psychologist or therapist.

How does treatment work?

Treatment can vary but often involves cognitive behavioural therapy (CBT) with exposure and medication if necessary.

Can phobias lead to other mental health problems?

Yes, untreated phobias can lead to other problems such as depression or other anxiety disorders if many things related to the phobia are avoided.

What is cognitive behavioural therapy?

CBT is an active evidence-based treatment method that works with thoughts, feelings and behaviours in different situations to improve quality of life and overcome certain symptoms.

What is exposure in treatment?

Exposure is a tool in CBT where you gradually approach what you are afraid of in a systematic and safe way together with a psychologist or therapist.

I have started to avoid things because I am afraid of the sea, what can I do?

If you have a fear of the sea or large bodies of water that affects or limits your life, you can seek treatment here at Lavendla or through your family doctor.

Where can I seek help for my phobia?

If you suffer from a phobia, we recommend that you contact a licensed psychologist or therapist. You can book a first appointment with one of our therapists here at Lavendla. We make the difficult easier.

Treating thalassophobia with cognitive behavioural therapy

Seeking treatment for thalassaophobia can feel overwhelming, but remember that you are not alone in your journey to overcome your fear. There is help available and here is an idea of what it might look like:

1. Understanding and assessment

The first step is to understand that you have a phobia and that it is okay to seek help for it. A professional will help you evaluate your situation and understand what is causing your fear.

2. Psychoeducation and objectives

You will learn about your phobia and how it affects you both physically and mentally. It is important to understand what happens in your body, thoughts and feelings when the fear occurs. You will also set goals for your treatment.

3. Tools to change behaviours and patterns

This works on identifying and changing patterns of thinking that are linked to the fear. This will help you develop a more nuanced understanding and increase your ability to manage the phobia. Exposure therapy can be scary, but it is an effective way to gradually face your fears. Together with your therapist, you will explore situations that trigger your phobia and learn how to deal with them. You will also have homework to practice between sessions.

4. Medication (if needed)

In some cases, doctors may suggest medication to help with anxiety symptoms. This is something you and your doctor can discuss if appropriate.

5. Follow up and evaluate progress

You will have support from your psychologist throughout the process. At the end of the treatment, you will also receive a plan to continue practicing to maintain your progress over time.

Feel free to book a first session with one of our licensed psychologists or therapists to see how we can help you. Together, we can make the difficult easier.


Written by Sophia Coulter

Sophia is a registered nurse with experience in inpatient, emergency and community mental health care. She has a passion for providing emergency support for those experiencing mental health crises.