Question Overcoming acquired fear of diving

[boulderjohn]

On the lighter side...

Heading out on a boat for a dive, I was sitting next to two older gentlemen, both highly experienced divers, and I could not help but overhear them. One was speaking of the same thing as the topic of this thread--he said that despite all his experience, whenever he starts suiting up for a dive, he starts getting worried. His friend said, "Whenever I see you suiting up for a dive, I start getting worried, too."

 

[KenE]

You have started your recovery very well, you acknowledged the issue and chose to overcome it. I get butterflies or anxiety before each first dive, I tend to overthink the situation. I have called dives because I could not catch my breath or stop breathing heavily. So, as you have, I decided to find solutions. I now arrive at every dive location an hour earlier, this give me time to assemble gear and don wetsuit at my pace and no anxiety for being "too slow". After the surface swim or at the top of the descent line I take a minute or two to "slow down" and let breathing slow down and relax. Then after descent, I take another minute (I doubt it is truly a minute) to relax, adjust equipment, and then start my dive. My buddies know about my routine and don't rush anything. This extra time seems to make all the difference. Can I skip one or two of the delays, maybe, but none of it hurts anything and ensures I get a full dive and enjoy the dive. So, my recommendation is find what will work for you. Anxiety is not a weakness, just a human trait that needs managed. The feeling of not able to breath is the symptom, the problem is anxiety, now just find how to resolve it so you can enjoy your dives.

 

[happy-diver]

Yeah if you string together all the 10yard runs I've done through the years

can you run a 5k without dying?

 

[waxrash]

Hi, I am your run of the mill vacation diver, SSI advanced open water license with about 25-28 dives, not sure exactly without checking. I used to have absolutely no issue with diving. I actually once became sick with dengue fever underwater while diving, and despite feeling bad, went back in tired and did not have any issue with the dive at all (was the last dive of my AOW and my instructor kind of pressured me).

However, two years ago, on Koh Tao, where I have dived many times before, I kind of felt especially fatigued, but made the mistake to go into the water. I Believe I was fatigued from a dive we made on the very previous day. Before jumping in, on board, I already had the feeling like I could not breath properly through the regulator. I hoped - big mistake - it would get better when I was underwater, but it did not. So I told my instructor on the surface I was attempting to dive, but that I might have issues so he should not be surprised if I have to go back up. Then we started the dive, I quickly had trouble breathing and went up again. We then took another attempt, very slowly, where I used the anchor robe to slowly descend. However, at about 5 m, I still felt like I could not breath properly, but this time, I panicked a little and went up immediately.

Ever since, when I go into the water, I get some anxiety about diving and that I can not breath properly. Mind you, this is completely psychologically. For example, I tried to dive a few times in Indonesia last year, but had some issues every single time. On one dive, the initial descend was okayish, but at about 10 m maybe, my fear started to return and I signaled this the instructor (I briefed him on my situation beforehand). We shortly tried to continue the dive, but I felt like the fear was getting too much. I signaled him I want to abort the dive, and as I said that and we got ready to ascend, I felt my fear completely vanishing. I then signaled to I'd try to continue and was able to finish the dive by holding the hand of the instructor and of my girlfriend most of the time.

While I am not a scuba addict, I like to do it occasionally and would love to dive again with my girlfriend. Do you have tips to overcome this fear? Did you have such fears before and overcame it?

I just wanted to thank you for sharing your story.
Most people would not and walk away.

Understand that anxiety leads to panic, panic can lead to injury or worse.

Pushing thru never helps. You need to address the source of the anxiety and solve each trigger before advancing.

We are humans and at some level we all want to fit in and be accepted.

Most dive operations are not structured for this as they are on a schedule and boat is full of divers ready to jump in.

I would recommend a small charter with an experienced instructor. Over plan the dives, meaning get the dive briefing before you leave the dock. Where are we going, how deep is it, what is the bottom profile. Only proceed if you feel comfortable. If you are renting gear, take it to the pool and just sit on the bottom and play with it. Owning your own gear that fits and is adjusted for you can reduce anxiety, but I get that you may not want to purchase until you conquer this.

Dive with just you and the instructor or divemaster. Pick an easy site, 30 ft, great visibility.
Just take it very slow. Discuss how you will communicate these issues underwater. What are you going to do. Preparation is key to getting a handle on it.

Many divers have moments of anxiety. My wife is about as relaxed as you can get, been diving for decades and instructor rated. She is like a fish. A couple years ago we were going on a wreck dive with our adult daughter. Dropped in, descended down the line to the wreck, I arrived at wreck to a fantastic turtle, showed my daughter, the she turned to show my wife. Wife? Hey wife? Where are you? We swam the short distance to the down line to find my wife clutching it for dear life. She cleared her head and was fine. When I asked her what happened she said she was overcome by anxiety and fear, like her life flashed before her and she just needed to get it together. Over 1000 dives, trained to max, comfortable and confident, and it’s never happened since.

You need to find your triggers, and develop the skills to abate them.
Once you do you will be so confident that you faced it and beat it.

Good luck, keep diving.

 

[NothingClever]

I’d start swimming in the pool as your workout. Already being comfortable managing your airways in the water will go a long ways when you start adding equipment and depth to the equation.

 

[waxrash]

I’d start swimming in the pool as your workout. Already being comfortable managing your airways in the water will go a long ways when you start adding equipment and depth to the equation.

Good advice. Snorkeling as well. Pick coins up off the bottom of the pool until you can do without lifting your face out of the water.

 

[happy-diver]

Who lifts their face out of the water snorkeling

 

[waxrash]

Who lifts their face out of the water snorkeling

People who aren’t comfortable in the water

 

[Rodyras]

I am an instructor myself and I don't recommend rushing anything but take it easy make simple steps.
Do a shallow shore dive at 15ft is more than enough and just enjoy the scenery. No one ever said that you have to go deep to enjoy diving.
Everyone learns and process things at their own speed, so dont worry about everyone else.
Doing a shore dive would give you enough time to do everything at your own speed.

I hope it all works out

 

[heftysmurf]

So when you are preparing for a dive and feel that anxiety, work on good, deep, breathing. You can use Google to find lots more information about this.

Spot on! As someone who has dealt with panic attacks over the past two decades, aside from breathing, my go to counting. Specifically doing math. If I begin feeling panicked, I start my breathing but I also do times tables starting a 1x1...1x10...2x1.

By the time I get to 5's, I'm usually good to go.