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Do you or someone you know have an intense fear of 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.
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 bodies of water in caregivers can also contribute to a person developing thalassophobia, as the fear can be learned through observation. 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?
Research shows that 12.5% of the American population suffers from one or more phobias in their lifetime (Harvard Medical School, 2017). These can range from common phobias such as claustrophobia, fear of heights, social phobia, dental fear, snake phobia, spider phobia to lesser known ones such as hole phobia (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. This anxiety can also be triggered by thinking about swimming or sailing.
- Physical symptoms common to anxiety reactions, 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 behavior that causes the individual to actively avoid situations involving the sea or large bodies of water. 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, which 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 or the situation is controlled.
These symptoms are usually irrational and can vary in severity from mild to severe. Thalassophobia can lead to significant stress and anxiety, which can affect social life, relationships and everyday functioning.
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How is thalassophobia treated?
Treatment for thalassophobia focuses on processing anxiety and managing the phobia effectively. Cognitive behavioral 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 used to manage anxiety in the moment. Medication can be considered for severe anxiety. Self-help and can provide additional support. Professional help is essential to create a customized treatment plan and 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 12.5% of the population suffers from at least one form of phobia at some point during their lifetime.
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, most people can overcome or at least reduce their symptoms. However, professional help is usually required.
How does treatment work?
Treatment can vary but often involves cognitive behavioral therapy (CBT), exposure therapy, 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.
What is cognitive behavioral therapy?
CBT is an evidence-based treatment method that examines and changes thoughts, feelings and behaviors in different situations to improve quality of life and overcome certain symptoms.
What is exposure in treatment?
Exposure is a tool in CBT in which 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. There is effective help available.
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 hard things easier.
Treating thalassophobia (fear of heights) with cognitive behavioral therapy
You aren’t alone – help is available. This is what treatment for fear of heights can look like.
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 licensed psychologist can help you assess your situation and understand what is causing your fear. You may also be asked to complete assessment forms.
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. Goals are also set for treatment.
Tools to change behaviors 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 picture 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 be given homework to practice between sessions.
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.
Follow up and evaluate progress
You will have support from your therapist throughout the process. At the end of the treatment, you will also receive a plan to continue practicing and 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. At Lavendla, we make the hard things easier.
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