Handling anxious feelings ... What worked best for you?

[InkyUndine]

I've posted in this forum about overcoming a fish phobia and received extremely helpful feedback. I'm still working on that issue, and have made some very good strides. This post is not about my reaction to aquatic life. I'd just like to know how others master anxious/nervous/fearfulness when first starting out. Is there anything in particular that keeps you feeling competent and in control? Not letting the mind wander but staying focused and IN the moment must surely help. But what else? What worked for YOU? I suppose as a newbie I may be setting myself up by reading about incidents and "near misses" here on Scubaboard; on the other hand, I do believe that forewarned is forearmed, and knowing what NOT to do is surely every bit as important as knowing WHAT to do (although much of what is discussed in those forums does, of course, exceed my current knowledge and skill level). As I undergo my certification class this week, it's with a strange mixture of excitement, courage, inspiration, confidence AND a bit of uncertainty, fear, anxiety, dread. I HOPE this is perfectly normal ... Your thoughts?

 

[RJP]

It's all very normal when starting out. As you complete your training and get more and more comfortable with the new environment, gear, and skills your anxiety will decrease. Just make sure it doesn't decrease to the point complacency!

Ray

 

[nolatom]

I used to just tell myself, "wait a sec, what did they tell us in class about this?"

And the answer came, after I managed to jump in on my first night dive, way offshore, with my reg not in my mouth and my mask pushed up by the loose reg.

What to do? panic or not? Fortunately my brain said, "wait, we covered this in class". Ah, good, now I remember:

"if you can breathe, then you can solve all your other problems"

"If you lost your reg, sweep your right hand back and around to retrieve it"


Did that, came up with my alternate, so I was breathing. Then "we cleared masks in class too". So I did that. Wow, my eyes sting, but I can see, and breathe.

Last was "yes they told us how to swap out regs". Swept again, came up with primary, swapped out.

Now octo was free-flowing. Stuck my thumb in there and turned the mouthpiece downward, as they told us in class.


So, "wait, what did they teach us in class?" helped stop my racing thoughts and replace them with action.

In Rescue class, they'll tell you when you have a problem, "stop---breathe---think---act" *in that order*


You'll find what works for you, but that worked for me when I was new, and thereafter.

 

[Mark Derail]

Do some "beach dives" which is essentially just snorkeling + freediving.

You've learned with your course how-to, now practice it; that will reduce stress doing something you've done already hundreds of times.

Swim out past the breakers, where the water is perhaps 20 feet deep. Practice the surface breathing / heart control (being calm), and do a Duck Dive with the last partial breath, go down some 10 feet and equalize once, be amazed at yourself at what your doing.

Try not to rush back to the surface. Just angle up, one or two fin kicks, and you'll see just how fast your surface.

After some 20-30 (over a hour or two) such 'freedives' take a break, back to the beach in the sun, then repeat. Practice staying longer - or getting to a 'target' - always being calm, serene, admiring the view.

After just one session you'll see an improvement - being able to stay level UW with some 10 or more feet above you - and no longer be stressed at all. When diving with full gear from a boat, your body will remember that.

 

[InkyUndine]

Thanks, Ray. I think I'm feeling self-conscious about my mixed emotions ... wondering if I'm feeling any more anxious than others in my class, but not wanting to let on about my feelings - for one thing, it would waste valuable class time; and I'd feel like a whiner -- which, come to think of it, I may very well be sounding like one here! It's been years and years since I've made an attempt at developing a new skill that had a component of physical danger to it. But I keep reminding myself that I DID learn to ride a bike, I DID learn to drive a car, I DID learn to do a bit of bouldering and climbing ... Surely I can do this too. (Surely?) A healthy respect of inherent dangers is something I truly hope to finely hone.

 

[Mark Derail]

feel like a whiner -- which, come to think of it, I may very well be sounding like one here!

Bah! A few trips, and you'll be giving advice & opinions to the new newbies, you'll see.

 

[ferris213]

I always found turning up early is the best way to set yourself up for a calm, organised day. If you are at the dive shop first, you get to meet the crew, assemble gear and familiarise yourself with the whole experience without the rush and chaos that usually starts once all the people turn up.

Having the time to check and double check everything before the boat leaves allowed me to focus on the day ahead.

Even jumping in the water first (or earlier than the others) gives you the chance to wait on the surface at the mooring and chill out, if only for a minute.

 

[InkyUndine]

---------- Post Merged at 09:51 AM ---------- Previous Post was at 09:48 AM ----------

Bah! A few trips, and you'll be giving advice & opinions to the new newbies, you'll see.

Ooooh, I DO hope you're right about that!

Ferris213, very sound advice. We are planning to spend the night near our first OW location rather than make the hour-long drive, since we'll be gearing up at 8 am. I'm old enough to have learned the lesson very well - if I'm not well rested, I'm not at my best.

 

[Dive the World]

Deep Breaths.

Breathe in - Breathe out and repeat till back on shore

 

[CindyMac]

You're one up on me - you boulder & climb. That's a big never for me!!! I might have been phobic about getting my head underwater, but I am a jillion times more terrified of heights. The third step on a ladder makes me woozy.

Seriously, I was petrified until I actually got into the water and got settled. My mask got knocked off, I knew what to do and I just did it! Took a "nose breath." Knew what to do and did it! All without too much thought or effort on my part. I was blessed to do my first dive after cert with DMs, Instructors and DM Candidates. They were full of helpful tips and things to help my diving better.

One of the best things that happened on that first dive was I didn't get to go down with the first group. I went last and with a small group. This time allowed me to play around in the water - just floating and relaxing. I could see the fish around me - no problem since I was covered! My new wetsuit is really, really buoyant and I was just able to float around while waiting. So, when I was ready to go down, I was way more relaxed.

I just encourage you to keep the healthy respect you already have for this sport. I am a retired ICU nurse and the nurses who scared me the most were the ones who seemed not to respect and have a healthy "fear" for lack of a better word, for what they were doing.