Thalassophobia (Fear of the Ocean): Symptoms and Ways to Cope

Table of ContentsView AllTable of ContentsCauses, Triggers, & Risk FactorsSigns & SymptomsDiagnosisThalassophobia TreatmentComplications of ThalassophobiaThalassophobia PreventionTips for Coping With Thalassophobia

Table of ContentsView All

View All

Table of Contents

Causes, Triggers, & Risk Factors

Signs & Symptoms

Diagnosis

Thalassophobia Treatment

Complications of Thalassophobia

Thalassophobia Prevention

Tips for Coping With Thalassophobia

Thalassophobia differs from aquaphobia, the fear of water, in that it 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 ofwhat lurks beneathits surface.

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.

2:19Click Play to Learn More About the Fear of the Ocean

2:19

Click Play to Learn More About the Fear of the Ocean

Specific phobias tend to be one of five different types:

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?

What Is Thalassophobia Caused By?

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 ofnature and nurturethat 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

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:

Signs & Symptoms of Thalassophobia

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

Some of the common physical symptoms of thalassophobia include:

Emotional symptoms can include:

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 thefight-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 experienceanticipatory anxietywhen 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

Thalassophobia 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:

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. Other forms of behavioral therapy found effective for phobias include:

Research has found that not all treatments have the same effectiveness for different subtypes of specific phobias. 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 inFrontiers in Psychologyfound that virtual exposure appeared as effective as real-world exposure.

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.

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

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 orsymptoms of depression.

Substance Misuse

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

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.

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

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:

The more you practice these techniques, the better able you will be able to control your symptoms in the face of your fears.

What Treatments for Phobias Work Best?

Self-Exposure

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.

Summary

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 theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with a phobia, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

How Does Therapy for Phobias Work?

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders. 5th ed. American Psychiatric Association; 2013.Wolitzky-Taylor KB, Horowitz JD, Powers MB, Telch MJ.Psychological approaches in the treatment of specific phobias: A meta-analysis.Clinical Psychology Review.2008; 28(6): 1021-1037. doi:10.1016/j.cpr.2008.02.007Wechsler TF, Kümpers F, MühlbergerA. Inferiority or even superiority of virtual reality exposure therapy in phobias?-a systematic review and quantitative meta-analysis on randomized controlled trials specifically comparing the efficacy of virtual reality exposure to gold standardin vivoexposure in agoraphobia, specific phobia, and social phobia.Front Psychol. 2019;10:1758. doi:10.3389/fpsyg.2019.01758Choy, Y, Fyer, AJ, and Goodwin, RD.Specific phobia and comorbid depression: A closer look at the National Comorbidity Survey Data.Compr Psychiatry. 2007; 48(2): 132-136. doi:10.1016/j.comppsych.2006.10.010Additional ReadingAnthony, MM & Barlow, DH.  Specific Phobias. In Caballo, VE. (Ed.),International Handbook of Cognitive and Behavioral Treatments for Psychological Disorders.Oxford, Elsevier Science; 1998.Bajwa M, Chaudhry A, Saeed R.Prevalence and factors associated with phobias among women.ASEAN Journal of Psychiatry. 2014; 5(2):140-145.Choy Y, Fyer AJ, Lipsitz JD.Treatment of specific phobia in adults.Clinical Psychology Review. 2007;27(3); 266-286. doi:10.1016/j.cpr.2006.10.002

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders. 5th ed. American Psychiatric Association; 2013.Wolitzky-Taylor KB, Horowitz JD, Powers MB, Telch MJ.Psychological approaches in the treatment of specific phobias: A meta-analysis.Clinical Psychology Review.2008; 28(6): 1021-1037. doi:10.1016/j.cpr.2008.02.007Wechsler TF, Kümpers F, MühlbergerA. Inferiority or even superiority of virtual reality exposure therapy in phobias?-a systematic review and quantitative meta-analysis on randomized controlled trials specifically comparing the efficacy of virtual reality exposure to gold standardin vivoexposure in agoraphobia, specific phobia, and social phobia.Front Psychol. 2019;10:1758. doi:10.3389/fpsyg.2019.01758Choy, Y, Fyer, AJ, and Goodwin, RD.Specific phobia and comorbid depression: A closer look at the National Comorbidity Survey Data.Compr Psychiatry. 2007; 48(2): 132-136. doi:10.1016/j.comppsych.2006.10.010Additional ReadingAnthony, MM & Barlow, DH.  Specific Phobias. In Caballo, VE. (Ed.),International Handbook of Cognitive and Behavioral Treatments for Psychological Disorders.Oxford, Elsevier Science; 1998.Bajwa M, Chaudhry A, Saeed R.Prevalence and factors associated with phobias among women.ASEAN Journal of Psychiatry. 2014; 5(2):140-145.Choy Y, Fyer AJ, Lipsitz JD.Treatment of specific phobia in adults.Clinical Psychology Review. 2007;27(3); 266-286. doi:10.1016/j.cpr.2006.10.002

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders. 5th ed. American Psychiatric Association; 2013.Wolitzky-Taylor KB, Horowitz JD, Powers MB, Telch MJ.Psychological approaches in the treatment of specific phobias: A meta-analysis.Clinical Psychology Review.2008; 28(6): 1021-1037. doi:10.1016/j.cpr.2008.02.007Wechsler TF, Kümpers F, MühlbergerA. Inferiority or even superiority of virtual reality exposure therapy in phobias?-a systematic review and quantitative meta-analysis on randomized controlled trials specifically comparing the efficacy of virtual reality exposure to gold standardin vivoexposure in agoraphobia, specific phobia, and social phobia.Front Psychol. 2019;10:1758. doi:10.3389/fpsyg.2019.01758Choy, Y, Fyer, AJ, and Goodwin, RD.Specific phobia and comorbid depression: A closer look at the National Comorbidity Survey Data.Compr Psychiatry. 2007; 48(2): 132-136. doi:10.1016/j.comppsych.2006.10.010

American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders. 5th ed. American Psychiatric Association; 2013.

Wolitzky-Taylor KB, Horowitz JD, Powers MB, Telch MJ.Psychological approaches in the treatment of specific phobias: A meta-analysis.Clinical Psychology Review.2008; 28(6): 1021-1037. doi:10.1016/j.cpr.2008.02.007

Wechsler TF, Kümpers F, MühlbergerA. Inferiority or even superiority of virtual reality exposure therapy in phobias?-a systematic review and quantitative meta-analysis on randomized controlled trials specifically comparing the efficacy of virtual reality exposure to gold standardin vivoexposure in agoraphobia, specific phobia, and social phobia.Front Psychol. 2019;10:1758. doi:10.3389/fpsyg.2019.01758

Choy, Y, Fyer, AJ, and Goodwin, RD.Specific phobia and comorbid depression: A closer look at the National Comorbidity Survey Data.Compr Psychiatry. 2007; 48(2): 132-136. doi:10.1016/j.comppsych.2006.10.010

Anthony, MM & Barlow, DH.  Specific Phobias. In Caballo, VE. (Ed.),International Handbook of Cognitive and Behavioral Treatments for Psychological Disorders.Oxford, Elsevier Science; 1998.Bajwa M, Chaudhry A, Saeed R.Prevalence and factors associated with phobias among women.ASEAN Journal of Psychiatry. 2014; 5(2):140-145.Choy Y, Fyer AJ, Lipsitz JD.Treatment of specific phobia in adults.Clinical Psychology Review. 2007;27(3); 266-286. doi:10.1016/j.cpr.2006.10.002

Anthony, MM & Barlow, DH.  Specific Phobias. In Caballo, VE. (Ed.),International Handbook of Cognitive and Behavioral Treatments for Psychological Disorders.Oxford, Elsevier Science; 1998.

Bajwa M, Chaudhry A, Saeed R.Prevalence and factors associated with phobias among women.ASEAN Journal of Psychiatry. 2014; 5(2):140-145.

Choy Y, Fyer AJ, Lipsitz JD.Treatment of specific phobia in adults.Clinical Psychology Review. 2007;27(3); 266-286. doi:10.1016/j.cpr.2006.10.002

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