If you are afraid of swimming, learning to move in the water can be a huge problem. However, if you prepare to face this fear and gradually get used to being alone in the tank, you can overcome it and focus your attention in order to learn how to swim.
Steps
Part 1 of 2: Facing Your Fear
Step 1. Accept the fear of swimming
It is normal to feel ashamed when you are afraid of swimming or being in the water, but remember: you are not the only one! There are so many adults who fear swimming where the waters are deep. Once you have admitted and accepted that this phobia is absolutely normal, you can begin to take the necessary steps to overcome it.
Step 2. Dispel your fears
By learning about what you need to do to learn to swim and the physical principles of water and buoyancy, you will be able to prepare yourself for this feat. A simple internet search on swimming or the fear of water will give you a wealth of information to choose from. The more informed you are, the more you will be able to understand that there is nothing magical or complex about this sport.
Step 3. Practice some relaxation techniques
To avoid feeling overwhelmed or panicking, breathe deeply or use other techniques to physically relax when you want to get in the water. By relaxing, you can ease your fear and prepare yourself to learn and receive instruction.
Step 4. Use visualization to curb anxiety
If the fear or anxiety of learning to swim is keeping you in check, imagine swimming in a comfortable, stress-free environment. This will reduce anxiety and make it less difficult for you to concentrate.
Part 2 of 2: Familiarize yourself with water
Step 1. Practice with a friend
Whether you want to take a swimming course or learn on your own, swimming with a friend you trust can relieve stress and feel more comfortable.
Step 2. Start from a place where the water is shallow
Starting from where you can easily touch the bottom with your feet, without immersing your neck or head, you will feel more confident as you learn the basic principles of swimming. If you get scared, just stand up, take a deep breath and relax.
Step 3. Immerse your legs in the water
Sit by the pool with your legs in the pool and take a few minutes to get comfortable. Remember that there is no rush. If you relax and focus on what you are about to do, you will feel more confident.
Step 4. Enter the water gradually
If the tub is equipped with a ladder, walk down the steps one step at a time, taking all the time you need to feel calm and safe. Once you reach the pool floor, breathe deeply and relax.
Step 5. Practice submerging your face
For many aspiring swimmers, one of the biggest obstacles is the fear of going underwater. Start wetting your face, as if you want to wash it. Once you are ready, take a deep breath and squat down by dipping your face as far as you can. Keep submerging it until you go underwater with your whole head.
Step 6. Practice staying afloat
Once you have learned to dip your face and head, you will be ready to try to float. Most people manage to stay afloat naturally, so while it sounds difficult, it's not at all! Just lie face up, as you have learned, relax both legs off the pool floor and extend your arms over the surface of the water. When you want to return to an upright position, calmly lower your legs towards the bottom of the tub.
Step 7. Sign up for a swimming course
Once you feel more comfortable and confident in the water, you can start learning to swim. Help from the instructor is important for those with this fear. Since water phobia is so prevalent, you won't have a hard time finding a beginner adult swim course.
- Search the Internet for a beginner swimming course at your city's swimming pools.
- Alternatively, go or call a gym or association that offers members access to swimming pools or go to a sports pool to ask about courses for beginners.
