Top 7 Causes of Diving Anxiety and How to Overcome It
October 24, 2024
Not all of us are natural-born scuba divers or people of the ocean. Some of us struggle mentally with the idea of breathing underwater and being dependent on a piece of equipment to survive. Scuba diving is an incredible sport, but for many, the prospect of descending into the depths can trigger diving anxiety and pre-dive fears.
Whether you are a novice or an experienced diver, these feelings are common. In this article, we will explore the common causes of diving anxiety and discuss effective strategies to cope with them, so you can spend less time worrying and more time having fun.
1. Fear of the Unknown
One of the primary sources of diving anxiety is the fear of the unknown. The underwater world is vastly different from our environment on land, and this unfamiliarity can lead to apprehension.
To overcome this fear, gain knowledge about the dive site, local marine life, and the specific dive conditions. You can find a global map of thousands of dive sites, with in-depth dive site information and diver reviews, on the SSI Dive Site Locator.
Researching the dive location, studying marine life guides, and understanding the dive plan can provide a sense of familiarity. Attend pre-dive briefings and ask the Divemaster or Dive Instructor questions to address any uncertainties you may have. The more informed you are, the more confident and prepared you will feel before entering the water.
2.Enclosed Spaces and Fear of Drowning
For some individuals, the enclosed nature of scuba gear can trigger claustrophobia, intensifying pre-dive fears. Feeling trapped underwater and the inability to breathe freely can trigger fears of suffocation or drowning. Overcoming this aspect of diving anxiety involves gradual acclimatization to your diving gear and practicing controlled breathing techniques.
Start by familiarizing yourself with your equipment in a controlled environment, such as a pool. Gradually increase the time spent wearing the gear while practicing slow, deep breaths. Visualization exercises can also help in envisioning a calm and relaxed dive experience, reducing the fear associated with enclosed spaces.
3.Anxiety About Equipment Malfunctions
The fear of equipment malfunctions is another common concern among divers. To alleviate this type of diving anxiety, make equipment maintenance a priority. Regularly check and service your gear, and ensure you understand its functionality.
Enroll in a scuba diving refresher or join an SSI Equipment Techniques course to enhance your knowledge of dive equipment. Familiarize yourself with emergency procedures and practice response drills to build confidence in handling potential issues underwater. Being well-prepared and knowing how to react to equipment malfunctions can significantly reduce pre-dive fears.
4. Peer Pressure and Performance Anxiety
The pressure to perform well, especially in a group setting, can contribute to diving anxiety. It is essential to recognize that everyone experiences some level of nervousness before a dive. Communicate openly with your dive buddies about your concerns and set realistic expectations for the dive.
Focus on your training and skills, reminding yourself of your capabilities. Establishing a supportive and understanding dive group or joining an online diving community such as Underwater Explorers Worldwide gives you a space where you can share your concerns and provide mutual encouragement.
5.Diving Anxiety About Equalizing Pressure
Equalizing pressure in the ears and sinuses can be uncomfortable for some divers and freedivers, leading to concerns about pain or injury. Some people might feel anxious about pressure and equalization during diving due to the unfamiliar sensations and potential discomfort associated with these processes. The feeling of pressure changes as one descends deeper underwater can be disconcerting, especially for those who are not used to it.
The best way to overcome this fear is by taking your time with equalizing; doing it properly, slowly, and without discomfort. Start equalizing early and often as you descend, increase your depth slowly, and shallow up if you experience any ear pain. Dive with an experienced dive buddy or professional who understands your concerns.
Avoid trying to dive when you have any form of congestion and, if you arrive by plane, allow 24 hours between arriving at your diving destination and starting your first dive. The more experienced you get at diving the easier it will become. Check out the blog post below if you want to learn different ways to equalize your ear pressure and get some top tips to make it easier.
6. Concerns About Safety
Worries about the potential risks associated with diving, such as decompression sickness, nitrogen narcosis, or encountering dangerous marine life are common issues. Knowledge is key here: you can remove these fears by learning about the risks and how to dive safely. With the right knowledge, you will understand that if you take precautions, stick to your diving plan, and always dive within your limits, you are unlikely to have a diving accident.
Review the content in your Open Water Diver manual to refresh your memory before diving or contact your local diving center to ask for a refresher course.
7.Fear of Losing Control
Feeling out of control or unable to handle unexpected situations while underwater can lead to diving anxiety for some people. These fears and anxieties are normal and experienced by many divers, regardless of their experience level.
Proper training, preparation, and diving with experienced professionals can help mitigate these concerns and ensure a safe and enjoyable dive. Repetition is key: by repeating skills again and again you create an automatic reaction to a particular situation, meaning that it is easier to stay in control as you have less to think about.
Conquering pre-dive fears and diving anxiety is a journey that involves preparation, education, and a positive mindset. By understanding your concerns, gaining knowledge, and fostering a supportive diving community, you can transform your diving anxiety and truly enjoy your dives.
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This article was written by Elizabeth Langenberg / Tal Tamir, in cooperation with our insurance partners at DiveAssure.