Question Overcoming acquired fear of diving

[CoolRabi]

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?

 

[DiveProKoko]

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?

My wife had this issue for a while. For some reason, she developed severe anxiety on the surface after zero previous fear/anxiety issues and had been diving for years. She literally didn't dive for years because of it. Then, we were in the Bahamas snorkeling of our own boat by ourselves on a little reef and thought it would make a good dive. It was 20 feet, crystal clear, on our own time frame, etc. We called a local shop, rented gear and went back out to that reef. No pressure, no rush, no expectations, super shallow....We did that for about 3 days and that did it. It reminded her why she loved diving so much, and it was FUN.

I'd recommend doing a private dive or, if you can, getting out on a shore dive with just your girlfriend. No time schedule, choose a super easy dive, and just take your time. It may work. I've seen it happen for more than one person. The dive anxiety, with added worry about scratching the dive and ruining someone else's fun, etc. wasting the money on the charter and "forcing" the issue can add up. I get it, but it's supposed to be fun! Don't make it a chore and maybe it'll help. Good luck and happy diving!

 

[Bigbella]

I had a family member with similar issues, after a rough experience in BC, some years back; and she solved it by futzing with her scuba gear in a swimming pool setting at her leisure; just swimming back and forth and lounging around underwater -- though it really did matter that her gear was in great working order and there were no breathing difficulties to contend with, since, sadly, rental gear is often a bad roll of the dice.

If you're vacation divers only, I would suggest some pool that would allow some scuba use -- say, that of a local dive shop itself, or wherever else they may perform their pool training . . .

 

[rick00001967]

i applaud you for reaching out to ask for help. many people feel ashamed or too embarrassed to discuss these things openly.

i had a very similar experience years ago. it took me a very long time to get past it. i even went on to become an instructor.

you certainly have done the right thing by letting your guide/instructor know ahead of time about your issues. this is very important and can help avoid turning a relatively simple problem into a possible disaster. so good for you.

my only advice may sound too simple but it is true. you have to take it sloooowwww.

consider perhaps spending time just in the pool with a local dive club or diver shop. or of you have the chance to do ow dives, choose the easiest, shallowest dives possible.

the key to controlling your anxiety is......recognizing your problem, understanding what your triggers are, and learning to work your mind through the issue when it comes up.

i still to this day have times when that little devils voice starts talking in my ear about all the bad things that are going to happen on this dive etc.

for me, i had to learn to break the cycle that my mind would get stuck on. there is nothing worse than what goes on inside your head just wont stop. my only means to control that was to focus on something else.

i could start communicating with my wife (my buddy) about all the different fish for example. focus on what type they are, what colour they are, and how to use signs to discuss that with her. or if i had my camera with me, i would start messing with the settings, reading the screen etc, anything to shift the focus from inside your head to something external that has nothing to do with your bad thoughts.

the only other advise is to always pay close attention to your breathing when the anxiety happens. you have to control your breathing. sometimes it only takes 10 secs or less before you can feel the difference if you slow your breathing and make sure to fully exhale.

btw.....having to hold someone's hand is a natural way to calm them down. it could even be something simple like contact with a rock, or an anchor line etc. the human brain is a funny thing.

 

[CoolRabi]

Thank you so much guys! I contact a local dive club and will see if I can go "solo" in super shallow water with my girlfriend during our trip

 

[MidOH]

Or more snorkeling until water is a second home.

 

[texasdivemaster2012]

I used to get butterflys in my stomach before every dive.

That went on for years. It went away some time after I took advanced. It think it was just a matter of not thinking that my diving skills were up to the dive. Since you are already AOW certified, may be some more divers under individual supervision of a divemaster or a course like deep would build your confidence and help you.

If you dive enough to justify it, I think that having your own regulator and BCD helps a lot with the comfort level as well.

 

[Bigbella]

If you dive enough to justify it, I think that having your own regulator and BCD helps a lot with the comfort level as well.

I really think that that is most important -- a close familiarity with one's own gear, since I've seldom run into two regulators -- often the same model and right off the shelf -- that had been tuned in quite the same way; and my attitude toward the lion's share of ill-maintained rental gear, if voiced, will likely get me a stern warning or even exile from the Chairman . . .

 

[crofrog]

I think anxiety happens to a lot of people, and it's not talked about very often.

My first question is, are you in good physical health otherwise, can you run a 5k without dying?

There are some physiological things that could be causing it:

Surviving IPO: A diver’s perspective

Immersion pulmonary oedema has been a hot topic for us of late. The symptoms of IPO remain poorly recognised among divers, open water swimmers and even

divernet.com

After that I think it's just about getting progressive experience learning to be comfortable with that feeling and working through why you're anxious. I had 2 events sort of get in my head and it made me uncomfortable underwater for a bit. It took about 20 dives to really shake the feeling and get comfortable again, and these happened 300-400 dives in to my diving as a certified cave diver.

This could help too

Survival instinct: Reaction to stress

www.thehumandiver.com

 

[boulderjohn]

It sounds like the panic cycle is very much in play here. You say it is all psychological, but there is a lot that is biological about it. Understanding why may bring some help.

When you become fearful, it affects your breathing. You tend to take shallow breaths, and you especially tend not to exhale well. Failing to exhale properly leads to a buildup of carbon dioxide, and that makes things worse. If someone starts to smother you, you will soon go into panic, but it is not because you need oxygen. That panic is a biological response to the buildup of carbon dioxide--it is the not exhaling that is causing the panic. So fear causes shallow breathing which builds up carbon dioxide which leads to panic which leads to more shallow breathing which leads to more panic. This is the panic cycle.

One solution is diaphragmatic breathing. Deep breathing when feeling stress or anxiety has a calming effect. According to Harvard Health, "One way to change our reaction to modern stress is to learn how to belly breathe instead of chest breathe. Belly breathing stimulates the vagus nerve, which runs from the head down the neck, through the chest, and to the colon. This activates your relaxation response, reducing your heart rate and blood pressure and lowering stress levels." It also releases that carbon dioxide.

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.