When you go scuba diving, you can see a world that is both amazing and humble. But for many new dives, going down for the first time can be more nerve-wracking than exciting. Beginners often feel anxious when they are underwater for the first time. This could be because they don’t know how to use the equipment or because the ocean is so big.
The good news? It is possible to learn to stay calm underwater and really enjoy the experience if you get ready for it.
Understand Where the Anxiety Comes From
Figuring out why you’re anxious about diving is the first thing that you need to do to get over it. Most new divers are scared because:
- Fear of what you don’t know
- Overload of the senses (buoyancy, pressure, new gear)
- Not wanting to run out of air
- Fear of being squished or open water
When you know what these triggers are, you can deal with them more directly, instead of being overwhelmed by vague pain.
Practice Breathing Techniques
Your breath holds you down. Breathing quickly and shallowly can make you worry, but breathing slowly and steadily can help keep your heart rate in check and calm your mind. Take a few deep breaths into your belly before each dive. Underwater, try to fully let out your breath and breathe in and out in a regular way.
Stop, tell your buddy or teacher, and take a moment to just breathe if you start to feel anxious during the dive. Take a moment to let your body get used to going forward.
Build Familiarity with Your Gear
Unfamiliar tools can make things more stressful. Learn how everything works before your dive. Clear your mask, check your pressure gauge, and change how buoyant you are at the top or in a pool. Being familiar with your gear will help you feel more in charge while you’re underwater.
Choose the Right Instructor or Dive Center
Your experience starts with the people you dive with. A calm, supportive instructor can make a world of difference in helping you feel at ease. At Silent World, many new divers report that their supportive dive guides and well-structured beginner programs helped ease their initial fears and built a strong foundation of confidence.
Start in Calm, Clear Conditions
Environment is important. For your first few dives, choose places with calm currents, good sight, and shallow depths. Strong waves and murky water can make nervousness worse. A first dive that goes well and shows nice views can help you form good memories and trust in your skills.
Focus on the Present Moment
Many times, anxiety comes from being afraid of what might happen. Am I going to run out of air? What if I see a shark? Don’t get lost in hypotheticals; instead, pay attention to what is happening. Watch the fish swim by, your breathing, and the way the light moves through the water. For fear to stay in check, stay in the present.
Dive Within Your Limits
On the first day, you don’t have to rush to 100 feet. Do not go beyond what you can handle based on your training and comfort level. Say something if something doesn’t feel right. Part of becoming a confident diver is learning to trust your gut.
You’re Not Alone
People who have been diving for a long time know what it’s like to be scared. Talk to other people about your worries and don’t be afraid to say that you’re feeling nervous. You and your buddy or teacher are there to help you every step of the way when you dive.
Many new divers have to deal with worry while they are underwater as they learn. But if you wait, get the right help, and learn some ways to calm down, your worries will turn into confidence, and each dive will be a little easier. Soon, it won’t be hard to go through the ocean. It will feel like home.
