Signs of a fear of water (also known as aquaphobia) may include extreme anxiety when near or in water, avoidance of situations involving water, physical symptoms like sweating or rapid heartbeat and feelings of panic or distress at the thought of swimming or submersion.

Yes. It is possible to overcome your fear of water without professional help through self-guided practices such as gradual exposure, relaxation techniques and building your comfort level with water at your own pace. That said, professional guidance can provide additional reassurance and support particularly for severe cases.

There are many beginner-friendly exercises you can try such as standing in shallow water, practicing breathing techniques, blowing bubbles and submerging your face briefly or holding onto the edge of the pool while kicking lightly. These simple steps help build familiarity and reduce anxiety over time.

If you start to panic focus on calming yourself by taking slow deep breaths. Try to float on your back which can help you stay above water and regain control. Remember to stay near the edge of a pool or in shallow water where you feel safer to reduce fear in emergencies.

Mindfulness and meditation can teach you to stay present and manage the worry that accompanies your fear of water. Practicing deep breathing, visualization and relaxation techniques regularly can help reduce stress responses and build a sense of control when approaching water.

There are no age limits for learning how to swim. Many adults successfully learn to swim later in life and overcome their fears with the right support and guidance. It’s all about your willingness to take steps toward facing your fear and learning at a pace that suits you.

To stay motivated set small achievable goals and celebrate each milestone. Surround yourself with supportive friends, family or others who have overcome similar fears. Remind yourself of the benefits of conquering your fear such as increased confidence and enjoying new activities.

Beginner-friendly tools include flotation devices like kickboards or pool noodles which provide support and confidence. Swim goggles can help you feel more comfortable putting your face in water while earplugs and nose clips can reduce sensory discomfort.

Start by choosing a calm and controlled environment such as a shallow pool and wear appropriate swimwear that makes you feel comfortable. Begin with simple activities like walking through the water or practicing floating. Gradually progress to basic swim strokes as your confidence improves and consider enrolling in a beginner swim class for additional guidance.