From Anxiety to Adventure: How Scuba Diving Helped Me Find Calm Below the Surface

Facing My Fears: How Scuba Diving Helped Me Manage Anxiety

For as long as I can remember, I’ve lived with anxiety. It first showed up when I was around 18 and has followed me in one form or another ever since — from social situations to crowded places, and just about everything in between. Over time, I’ve learned how to manage it much better, but it’s still something that’s always with me.

So when I first started thinking about learning to scuba dive, both my friends and I had the same reaction:

“Are you sure that’s a good idea?”

“What if you panic underwater?”

Fair questions — because honestly, I was asking myself the exact same thing.

The idea of being a hundred feet below the surface, unable to simply shoot to the top in an emergency, sounded terrifying. (And to be honest, when I say it out loud, it still kind of does.) But there was another part of me that felt drawn to it — the chance to see the underwater world with my own eyes, and maybe even spot a shark in its natural environment.

Shark Week has always been my favorite time of year, and the thought of possibly seeing a great hammerhead — my absolute favorite shark — was too exciting to pass up. More than that, I wanted to prove to myself that anxiety didn’t have to control what I could or couldn’t do. It became a personal challenge.

Taking the Leap

When I finally signed up for my PADI Open Water Course, I was nervous before every single pool session — but what really worried me was how I’d handle the open ocean.

Before that, my only “ocean experience” was splashing around in the surf at the Outer Banks of North Carolina. I’ve always loved the water and I’m a strong swimmer, but scuba diving is a completely different ball game.

The first time I submerged with a regulator in my mouth, my heart was racing. I had to stop, take a few slow breaths, and remind myself that I could breathe — calmly and completely. My dive master was incredibly patient and supportive, letting me take things at my own pace until I felt ready.

Finding Calm Below the Surface

Then something unexpected happened: I started to feel calm.

Once I got underwater, the anxiety began to fade. I’ll admit, I still don’t like looking up toward the surface — it reminds me how deep I am — but that feeling is fading the more I dive.

Underwater, the world goes quiet. There are no phones, no emails, no daily stress. Just the sound of my breath and the rhythm of the bubbles.

By the time I finished my certification, scuba diving had become more than a hobby. It became therapy in its purest form — a way to face my fears and find peace in a place I never expected.

Learning to Breathe — On Land and Sea

Now, before each dive, I still feel that little spark of nervous energy. But instead of fighting it, I’ve learned to channel it.

Using box breathing, I slow my heart rate and mentally prepare myself for the descent. I also find that taking a CBD gummy before a dive helps me stay relaxed and enjoy the experience even more (link below).

I still have a lot to work on — like improving my SAC rate and being more efficient with my air — but I’m getting there.

And every time I descend, I remind myself that anxiety may always be a part of who I am, but it doesn’t define what I’m capable of.

If you’ve ever thought your anxiety might hold you back from trying scuba, trust me — the ocean has a way of quieting the mind. It just takes one breath at a time

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