Thalassophobia is a type of specific phobia that involves a persistent and

intense fear of deep bodies of water such as the ocean or sea. What makes
this phobia different than aquaphobia, the fear of water?

Where aquaphobia involves a fear of water itself, thalassophobia centers on

bodies of water that seem vast, dark, deep, and dangerous. People are not
afraid of the water so much as they are afraid of what lurks beneath its
surface.

While thalassophobia is not recognized as a distinct disorder by the DSM-5,

the diagnostic manual of mental disorders used by psychiatrists and other
mental health professionals, its symptoms may fall under the diagnostic
criteria for specific phobias.1

The term thalassophobia steps from the Greek thalassa ("the sea")

and phobos ("fear").

According to the National Institute of Mental Health (NIMH), phobias are the
most common type of mental illness in the United States. While specific
phobias themselves are quite common among the general population, it is
unknown how many people have thalassophobia.

0 seconds of 2 minutes, 19 secondsVolume 90%

 
2:19

Click Play to Learn More About the Fear of the Ocean

This video has been medically reviewed by Steven Gans, MD.

Specific phobias tend to be one of five different types:

 Animal type
 Blood-injection type
 Natural-environment type
 Situational type
 Other

Thalassophobia is usually considered a natural-environment type of specific

phobia. Natural environment fears tend to be one of the more frequently
experienced types of phobias, with some studies suggesting that water-
related phobias tend to be more common among women.

 How Common Are Phobias?

Causes, Triggers, & Risk Factors
There are a number of factors that may cause this fear of the ocean and sea.
Like other types of phobia, it is likely a combination of nature and
nurture that contributes to thalassophobia.

Genetics
From a nature perspective, evolution and genetics may play a role. Our
ancestors who were more cautious and fearful of deep bodies of water were
probably more likely to survive and pass down these fearful genes to their
offspring.

Past Experiences
This fear may also be partially learned due to experiences people may have
had around water. Being frightened by something while swimming, for
example, may also be a possible cause of this type of fear.

Upbringing
Observing other people, particularly parental figures and other influential
adults, who also had a fear of deep water might also be a contributing
factor.

There are also a number of risk factors that might increase the likelihood
that a person will develop a specific phobia such as thalassophobia. Some of
these include:

 Having a family member with thalassophobia or another type of

specific phobia
 Personality factors, such as being more negative, sensitive, or
anxious
 Traumatic personal experiences involving deep water, large bodies
of water, or ocean travel
 Hearing stories from other people or through media sources focused
on water accidents

Signs & Symptoms

A phobia can trigger both physical and emotional symptoms of anxiety and
fear.

Some of the common physical symptoms of thalassophobia include:

 Dizziness
 Lightheadedness
 Nausea
 Racing heart
 Rapid breathing
 Shortness of breath
 Sweating

Emotional symptoms can include:

 Being overwhelmed
 Feelings of anxiety
 Feeling detached from the situation
 Having a sense of imminent doom
 Needing to escape

This fear response can happen if you come into direct contact with the ocean
or other deep bodies of water, such as driving past the beach or flying over
the ocean on a plane. But you don't necessarily have to be near water to
experience symptoms.

For some people, simply imaging deep water, looking at a photograph of the
water, or even the sight of words like "ocean" or "lake" is enough to trigger
the response.

A phobic response is more than just feeling nervous or anxious. Imagine

how you felt the last time you were faced with something dangerous. You
probably experienced an immediate and intense onset of the fight-or-flight
response, a series of reactions that prepare your body to either stay and
deal with the threat or run away from the danger. A person with
thalassophobia will experience that same reaction even if the response is out
of proportion to the actual danger.

In addition to these physical symptoms when encountering deep water,

people will also go to great lengths to avoid being near or having to even
look at large bodies of water. They may experience anticipatory
anxiety when they know that they will be encountering the object of their
fear, such as feeling extremely nervous before boarding a ferry boat and
forms of water travel.
 Techniques to Take the Fight or Flight Response

Diagnosis 
If you suspect you might have thalassophobia, there are a few things that
you can do. An informal online test might give you an indication that you
have this type of specific phobia. Such internet-based, at-home tests might
involve looking at potentially triggering images or taking a quiz to determine
the extent and severity of your symptoms.

For a more formal diagnosis, you will need to consult a health professional
such as a doctor, psychiatrist, or psychologist.

While there is no formal test or assessment to diagnose this phobia, your

doctor will likely assess your symptoms and investigate any possible
underlying medical factors. Once your doctor understands your medical and
symptom history, you may then be formally diagnosed with a specific
phobia.

In order to be diagnosed with a specific phobia according to the DSM-5:

 Your fear of deep water is persistent, excessive, and unreasonable

 You feel this fear every time you are exposed to deep or open water
 You realize that your fear is out of proportion to the actual dangers
 You either avoid the ocean or other waters or endure them with
intense fear
 Your fear of large bodies of water interferes with your normal
functioning
 You fear has been present for six months or longer
 Your fear is not better explained by another disorder such as
generalized anxiety disorder or post-traumatic stress disorder

Treatment
While there is no research available on the treatment of thalassophobia
specifically, it is assumed that people would experience similar treatment
results to those of other phobias.

Research suggests that behavior therapy treatments, particularly exposure-

based treatments, tend to be quite effective at reducing symptoms of
specific phobias.2 Other forms of behavioral therapy found effective for
phobias include:
  Cognitive behavioral therapy
 Systematic desensitization

Research has found that not all treatments have the same effectiveness for
different subtypes of specific phobias.2 In vivo exposure (which involves
being exposed to the fear object in real life), for example, while effective for
all types, also has high dropout rates and poor treatment acceptance.

Research suggests that in vivo exposure tends to be more effective than

imagined exposure, but a study published in Frontiers in Psychology found
that virtual exposure appeared as effective as real-world exposure. 3

Of course, exposure to a fear object in real-life is not always possible,

particularly if it involves something dangerous or impossible. In the case of
thalassophobia, live exposure to open water may be the most effective but
imagined exposure may provide some benefits if this is not possible.

Treatment may sometimes encompass a number of different strategies

including gradual exposure, systematic desensitization, cognitive
restructuring, and relaxation techniques. 

Complications
Although thalassophobia may simply sound like a quirky fear to some, it can
make life difficult for those who have struggle with it. These complications
can ultimately end up impacting many different areas of a person’s life.

Panic Attacks
A panic attack is characterized by sudden and intense feelings of fear,
accompanied by physical symptoms that can include chest pain, feelings of
choking, numbness, feelings of unreality, and a fear of dying.

Loneliness and Social Isolation

Anxiety symptoms and fear of suffering a panic attack can sometimes lead
people to avoid situations where they might come into contact with their fear
object.

Depression
Research has shown that people with specific phobias also sometimes
experience mood changes or symptoms of depression.4

Substance Misuse
People may sometimes self-treat symptoms of anxiety with alcohol and
other substances.

Prevention
While genetic and evolutionary factors may play a role in the onset of
specific phobias such as thalassophobia, there are steps people may take to
help prevent such fears from developing.

Because thalassophobia is often provoked by a specific stressful or traumatic

experience, how such experiences are dealt with can play a major role in
whether a phobia eventually takes hold.  

Some steps you can take to minimize the risk of developing thalassophobia
include:

 Get help early: If you suspect you might be developing a severe fear
of deep or open water, look for ways to deal with your anxiety as soon
as possible. This might involve talking to a mental health professional
about what you can do to ease your fears.
 Model desired behaviors: Children may learn phobic responses from
parents, so if you have a fear of deep, dark water, your child may pick
up on your anxiety as well. Seeing you respond fearfully to certain
things and situations may result in your child developing the same fear
response. You can help prevent this by confronting your own fears in a
positive way and modeling non-anxious behaviors around your
children.

Coping Tips
Dealing with thalassophobia can be challenging, but there are things that
you can do to cope and ease your fears.

Relaxation Strategies
When you find yourself experiencing fear-related symptoms in response to
water or even the thought of water, try a relaxation technique to calm your
mind and body, including:

 Deep breathing
 Progressive muscle relaxation (PMR)
 Visualization

The more you practice these techniques, the better able you will be able to
control your symptoms in the face of your fears.
 The 5 Best Relaxation Techniques for Phobias

Self-Exposure
While treatment under the care of a therapist is often best, you can also
take a self-help approach to confront your fears. Start by simply visualizing
yourself near a deep body of water, then use the relaxation techniques you
have been practicing to calm yourself.

Over time, gradually expose yourself to the source of your fear, starting with
images, then smaller bodies of water, and eventually the ocean, sea, or
large lake. Each time, use your relaxation methods to ease your fear
response.

Over time, your fears should begin to ease and you should find it much
easier to reach a calm state of mind.

Note: Always use caution and never place yourself in a potentially unsafe
situation. The key is to only confront your fear in a well-controlled
environment. 

A Word From Verywell

The most important thing to remember when trying to cope with your
thalassophobia is to be kind to yourself. Specific phobias are quite common,
so while not everyone shares your exact fear, many people have been in
your shoes and know what it to experience such overwhelming feelings of
anxiety.

Give yourself the time and resources you need to deal with your fears and
don’t be afraid to reach out to a doctor or therapist if you need help
managing your anxiety.
If you or a loved one are struggling with a phobia, contact the Substance
Abuse and Mental Health Services Administration (SAMHSA) National
Helpline at 1-800-662-4357 for information on support and treatment
facilities in your area.

For more mental health resources, see our National Helpline Database.