If you suffer from claustrophobia and are wondering whether you can scuba dive, you have come to the right place. In this post, I will provide you with a detailed guide on how to approach scuba diving when you have claustrophobia and how to eventually overcome it.
Claustrophobia is defined as the fear of confined spaces and it is quite a common type of phobia. According to a recent scientific paper by Vadakkan C, Siddiqui W. (2022), approximately 12.5% of the US population suffers from claustrophobia, with women being on average more affected than men.
With 41.5 million people suffering form claustrophobia only in the US, you are most likely not alone. Many scuba divers suffer from claustrophobia and manage to have amazing dives.
If you are wondering whether you can dive with claustrophobia, here is exactly what you should do:
- Before signing up for a scuba diving course, try out a discover scuba diving experience;
- Practice in shallow water;
- Practice your diving skills;
- Dive in larger group of people;
- Try out different types of scuba masks;
- Avoid overhead environments and night dives;
- Practice your breathing technique on the surface and underwater.
Learning how to deal with or how to overcome claustrophobia while diving alone can be overwhelming for many scuba divers. There are many different methods to help manage claustrophobia and it’s not always easy to immediately find out the method that works best for you.
From personal experience as dive instructor and with the help of research, I recommend trying out all different methods until you find the one that works best for you and provides you with the right confidence to have amazing dives.
Check If You Experience Claustrophobia While Diving
If you suffer from claustrophobia out of the water, this does not automatically mean that you will be suffering form claustrophobia while diving.
The best way to check out if you are afraid of or have claustrophobia while scuba diving, is to try out. I suggest you take a Discover Scuba Diving course before you even sign up for a Scuba Diving Certification like the PADI Open Water Diver.
The discover scuba diving experience is a perfect opportunity to check out if you have claustrophobia while diving. Given that this is not a diving certification, it is run in confined-like water conditions such as a swimming pool or a safe and shallow sea bay or lake.
Be transparent with your instructor and make her aware that you might be suffering from claustrophobia, this will ensure she will be ready to help you out in case you experience difficulties.
Techniques To Overcome Claustrophobia While Diving
Before you begin diving regularly, it can be extremely beneficial for you to overcome any claustrophobia you may experience. Diving when you experience claustrophobia can cause you to panic in deep water which can be dangerous. Taking the time to work on overcoming your claustrophobia will help you remain safe while diving.
There are a few different methods to help you overcome your claustrophobia while diving. Depending on the level of claustrophobia you experience, some methods may work better than others. It is important you are aware of all of the methods that exist and that you take the necessary time to discover the method that helps you out the most.
Dive in shallow water
Scuba diving and practicing in shallow water is the method that works best for all divers that are claustrophobic.
By practicing your skills at an initial depth of 16 feet (5 meters), you will not need to do a safety stop before ascending from your dive. This plays quite an important role on your psychology as you will not have a barrier between you and the surface.
Once you are comfortable at 16 feet, you can extend your depth range up to a depth of 33 feet (10 meters). Although such depth does not usually require a safety stop, start practicing stopping for 3 minutes at a dept of five meters every time you ascend from a dive.
Practicing your safety stop every time you end a dive will help you create a habit while also getting you accustomed to the fact that even if you are not in an overhead environment, you might not able to reach the surface straight away at the end of a dive.
Practice your diving skills
Take the time to fully practice your diving skills in shallow water and only increase your diving depth when you are comfortable with all skills.
While this recommendation applies to all divers, if you suffer from claustrophobia, you will want to reach almost a sense of overconfidence in your diving skills.
Thanks to this sense of overconfidence, you will feel safe even at greater depths, keeping your mind distracted from the fact that you cannot reach the surface immediately at the end of a dive.
You should focus all your efforts on practicing the skills that may lead to disorientation such as clearing of a flooded mask, mask removal and replacement and diving without a scuba mask.
Another skill you should be very comfortable with is the Controlled Emergency Swimming Ascent, often abbreviated as CESA.
Mastering this skill will help you manage stressful situations in which you need to skip a safety stop and reach to the surface right after a dive (note that however safe, the CESA can only be performed from a depth of 29.5 feet / 9 meters or shallower).
Dive in a larger group to avoid claustrophobia
For some divers, diving alone or in very small groups, may cause claustrophobia.
If this is what causes you to experience claustrophobia, it can be beneficial to dive with a group of experienced divers.
Instead of diving with your dive buddy alone, diving with a guide, dive master or instructor can provide you with comfort in knowing there is someone who is trained to handle a large variety of situations that could be encountered during a dive.
Having the comfort of a guide can give you the chance to gain the confidence that is often needed in order to overcome fears of claustrophobia.
To ensure a safe experience, make sure the dive guide or instructor are fully aware that you may suffer from claustrophobia. This will make them avoid overhead environments while keeping a closer eye on you during the dive.
Try out different scuba masks
For some divers, claustrophobia has nothing to do with diving depths or environment. It is simply triggered by the use of a scuba mask.
Although you cannot avoid using a scuba mask while diving, there are several options available and I encourage you to try them out. For example, while some masks have a narrow field of vision, some others have a wider field of vision, where the mask is barely noticeable.
Try out different scuba diving masks and see which one works best for you. You can even do this at the surface, in the comfort of your home or dive shop.
If the scuba mask is what is causing your claustrophobia, check out my guide on how to choose the perfect scuba mask. You will find all the information about field of vision, materials and how to check the fit of your dive mask.
Avoid overhead environments and night dives
Needless to say, if you suffer from claustrophobia, you should stay away from real overhead environments such as caves, mines, or wrecks.
Diving in an actual overhead environment while suffering from claustrophobia can be quite dangerous and I strongly recommend you do not even try.
Diving at night can be equally challenging for divers suffering from claustrophobia. In fact, at night, your field of vision underwater will be substantially reduced, giving you the impression of diving in an overhead environment even if that is not the case.
Until you are fully comfortable with diving while keeping claustrophobia under control, I suggest you do not try more challenging dives such as night dives or overhead dives.
Breathing Techniques to Help With Claustrophobia
Claustrophobia may be caused by anxiety for some. If this is the case for you, practicing breathing exercises can be all it takes in order to ground you and lessen the claustrophobia you’re experiencing.
This is the easiest method for decreasing the feel of claustrophobia and allows you to enjoy exploring the underwater world.
Like combating anxiety with breathing techniques, using them to help with claustrophobia can be extremely beneficial.
These breathing techniques can help you quickly decrease the claustrophobia you’re experiencing. It is important to begin practicing these breathing techniques before getting into the water.
For many, focusing on your breath is the extent of a breathing technique that is needed to help with your claustrophobia. Rather than just breathing, slowly inhaling and exhaling can be beneficial.
When you count the exhales your brain is focusing on something other than the claustrophobia you’re experiencing which causes the the panic attack you’re feeling to lessen.
Practicing breathing techniques allows many divers the opportunity to easily remind themselves that they are safe and their situation is under control.
In addition, practicing breathing techniques can also be beneficial to optimize your air consumption during a dive.
Why is Claustrophobia Problematic While Diving?
Claustrophobia while diving can not only be problematic, but it can also be extremely dangerous.
For some, experiencing these feelings of claustrophobia may lead to panic. This can result in you being unable to remain safe throughout the full length of a dive.
It is essential that you are able to remain calm while diving, when you’re panicking, it can be extremely difficult for you to keep your situation under control.
In some instances, claustrophobia can cause you to panic underwater by making you feel as if you are unable to breathe.
When you feel like you cannot breathe, there is a chance that you aren’t getting enough oxygen in your bloodstream. This can result in your passing out underwater due to the lack of oxygen.
If you become anxious or panicky while diving at any depth, it can cause others in your diving group to also become panicky. This can cause many members of the group to begin experiencing claustrophobia.
Before you decide to go diving, it is extremely important that you know what steps you need to take in order to avoid experiencing claustrophobia in the water. This gives you the opportunity to remain safe while diving.
Diving with Claustrophobia FAQs
What happens if you hyperventilate before diving?
Hyperventilation before diving can lead to a decrease in carbon dioxide levels in the body, which can cause a delay in the urge to breathe. This can lead to shallow-water blackout, which can be fatal. It is essential to breathe normally and not hyperventilate before diving.
How do you mentally prepare for scuba diving?
To mentally prepare for diving, it’s essential to have a positive and relaxed mindset. Visualize the dive, stay focused on the present, and control your breathing. Go over the dive plan with your dive buddy and ensure that you’re both comfortable with the plan. Trust your training, equipment, and your dive buddy, and stay within your limits.
How do I stop panicking while diving?
If you find yourself panicking while diving, stop, breathe, and focus on your breathing. Signal to your buddy that you need to ascend slowly to a shallower depth. Visualize a calming image or repeat a calming phrase. Remember to maintain control of your breathing, stay calm, and avoid rushing or forcing yourself.
Can I take Xanax before diving?
No, it’s not recommended to take Xanax or any other sedative or anti-anxiety medication before diving. These medications can impair judgment, coordination, and reaction time, which can be dangerous while diving. It’s important to be fully alert and aware while diving to prevent accidents and ensure your safety.
What happens if I need to vomit while scuba diving?
If you feel the urge to vomit while scuba diving, try to control your breathing and signal to your dive buddy. Ascend slowly to a shallower depth and do not remove ypur regulator. If you vomit into your regulator, clear it before continuing to breathe. Vomiting can cause loss of buoyancy, so stay calm and adjust the air in your BCD accordingly.