Insight on Diving Psychology and Mental Health: Q&A with a Clinical Psychologist
Dr Laura Walton is a PADI Master Instructor and experienced Clinical Psychologist who specialises in working with divers. We caught up with Dr Walton to ask her some frequent questions and to gain her insights into diving psychology.
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 This blog is part of a three-part series covering:
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1.      Keeping calm underwater
2.      Psychology research of divers
3.      Psychology as you progress through your diving career.

Q: What sparked your interest in the psychology of divers?
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My interest developed from the combination of my professional background in psychology and my personal passion for diving. I was always fascinated by the human mind and behaviour, which led me to pursue a career in psychology. My attention to the psychology of divers specifically was peaked when, as a diving professional, I noticed the significant psychological challenges that divers face, such as dealing with fear and anxiety, maintaining calm under pressure, and coping with the isolation and sensory deprivation that can occur during deep dives. I realised that psychology could be applied to help divers manage these challenges effectively. I am also intrigued by the potential for diving to be used as a form of therapy and its impact on wellbeing.
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Q: Do you have any tips on keeping calm underwater?
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Training
Keeping calm in an underwater emergency starts a long time before the adverse event occurs. The first step is to undergo comprehensive diving training that is appropriate for the diving you are doing. This will equip you with the necessary skills and knowledge to manage a variety of underwater emergencies. It is important to familiarise yourself with your equipment, understand the potential risks and challenges you may encounter, and learn how to respond effectively. People do not panic because they think it is a good idea! We panic as a byproduct of the innate survival processes that are triggered when we do not see a solution or perceive ourselves as unable to cope with the situation. We can consider psychological factors such as emotion regulation and mindset. Visualising potential problems or emergency scenarios and your responses can help you react more effectively when faced with a real-life situation.
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MindfulnessÂ
Mindfulness (or other attention training techniques) and breathing exercises can also be beneficial in managing stress and maintaining calm. It has been shown in studies that teaching novice divers to breathe deeply and mentally rehearse skills can reduce anxiety and improve performance.
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Social Environment
Trust and connection are powerful processes for humans, and they are essential in regulating emotional and behavioural responses. Before any emergency occurs, it is possible to create psychologically safe teams where issues of risk can be addressed and managed.Â
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DebriefÂ
Lastly, a related point is that it is important to debrief after diving activities, whether they went well or there were minor issues. Reflecting on what happened, how you responded, and what you could do differently next time is a valuable part of learning and improving your emergency response and preventing major incidents. If you find that you are struggling with anxiety or other emotional reactions following an underwater emergency, consider seeking support from a mental health professional who understands the unique challenges of diving.
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The traditional way of answering this question, while useful, misses a lot. It is often said that in the event of an emergency, remember the diving mantra:
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Stop, breathe, think, and act
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·        Stop any movement to conserve air and reduce the risk of panic.
·        Breathe slowly and deeply to help calm your nervous system and clear your mind.
·        Think about what you need to do based on your training and the situation at hand.
·        Then, act on your plan, making sure to communicate with your dive buddy or surface support if possible.
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This is all good advice; however, it is impossible for a brain in fight or flight to carry this out. Looking at habits, psychological health, and systems for preventing and responding to failure is more effective. For example, do not wait for an emergency to practice pausing. You can practice pausing at multiple points during a dive.Â
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You can learn more about Dr Walton and her work here: https://blog.padi.com/diving-careers-interview-padi-staff-instructor-clinical-psychologist-laura-walton/
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If you would like to hear more from Dr Walton, her clinical psychology services, or courses, please visit www.fittodive.org
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Stay tuned for her next blog on psychology research surrounding divers….
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