Helping You Boldly Ride the Waves ("弄潮儿")
■ Sun Jinyi; PLA Daily Special Correspondents Lu Mingkai and Mao Wenkuan; illustrated
During maritime training, we observed that some comrades participating in maritime training for the first time had a fear of the sea (恐海心理): their hearts raced before ocean swimming drills, and some could not even bring themselves to step off the shore. These reactions are often mistakenly taken for "cowardice," but in most cases they are an instinctive tension response to an unfamiliar or dangerous environment.
How can one ease the fear of the sea and turn "I'm scared" into "I can do this"?
Safety self-check. Fear most often stems from a sense of loss of control — that is, "I don't know what's going to happen." When some comrades face the open sea, thoughts arise such as "Will the waves sweep me away?" "What if I can't touch the bottom?" "Who will pull me out if I swallow water?" — and the more they think, the more paralyzed they become. At this point, one should conduct a timely fact-check: turn "I don't know" into "I know," and replace "I definitely can't do it" with "Let me try this movement." When the fear of the sea arises, spend one minute on shore and mentally run through the following questions: Is the life ring fastened around my waist properly inflated? How many lifeguards are assigned to provide safety coverage nearby? Where is the safety cordon set? Once the fear of uncertainty is replaced by these concrete safety assurances, one will gradually calm down.
Graduated exposure (阶梯暴露). Some comrades have only trained in swimming pools and have never experienced immersion in seawater or the impact of ocean currents; once they enter the sea, they may become tense, and their swimming technique may even break down. We can break "adapting to the sea" down into a series of graduated steps, slowly experiencing the sensation of the body making contact with seawater. For example: first, in shallow water at waist depth, scoop up seawater and repeatedly bring it into contact with the cheeks and chest, letting the skin grow accustomed to the temperature, salinity, and the sensation of the water's impact. This is telling the brain: I have been in contact with this environment — it is not unfamiliar. Then, slowly submerge the face in the water, silently count to 3 seconds, and lift the head; repeat several times, gradually extending to 5 seconds, 8 seconds, 10 seconds… The key at this step is not how long one holds one's breath, but adapting to the taste and pressure of seawater. Next, attempt a few complete swimming strokes underwater to help assess the buoyancy of seawater. Finally, join the main group for formation long-distance swimming training. With each step up the ladder, say to yourself inwardly, "I can do this," giving the brain positive feedback. Take care to challenge only the level of difficulty that is "slightly uncomfortable but manageable."
Breath control. Before entering the water, some comrades experience rapid breathing and a surging heart rate — this may be a state of excessive stress response (过度应激状态). At this point, try the "4-7-8 breathing method": slowly inhale through the nose while silently counting to 4; hold the breath and count to 7; exhale evenly and slowly while counting to 8; repeat the cycle 5 times. This method can effectively slow the heart rate and bring an excessive stress response back to a manageable level.
It should be noted that these methods apply only to general tension and mild aquaphobia. If, after repeated attempts, entering the water still produces a sensation of suffocation, full-body rigidity, or uncontrollable violent struggling, this may have gone beyond the scope of ordinary tension. In such cases, one should resolutely report it and promptly seek help from qualified personnel.