Help with Scuba Diving Nightmares
After an incident or recurring dreams before diving
Recurring Dreams and Nightmares
Healing after a distressing event
Nightmares and flashbacks are relatively common experiences after a distressing or traumatic event. If you have recently had a dive go wrong or witnessed something bad happen, dreaming about this is not unusual.
Dreaming is connected to the processing of information in the brain. When it is happening in the early days, even weeks, following a distressing experience, then it is probably part of the healing process.
It is also possible that the distress has created some emotional disturbance that affects whether or not you wake during sleep. This means noticing dreams more too.
However, when a similar nightmare is happening over and over, that can be a sign that the healing process has got stuck. Knock-on effects of poor sleep, fear of sleeping and anxiety can create a cycle of disturbance that makes the dreams worse.
This page offers some information and suggests for managing recurring dreams and nightmares. It could be useful whether the dreams relate to a trauma, or whether they are inconvenient anxiety dreams the night before a dive.
Self-Help and Suggestions
Recurring nightmares and anxiety dreams can be distressing, but there are evidence-based approaches to reduce their frequency and intensity. Here are some tips:
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PRACTICE STRESS MANAGEMENT: Incorporate relaxation techniques such as mindfulness, deep breathing, or progressive muscle relaxation during the day to reduce overall stress.
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ENSURE A SAFE SLEEPING ENVIRONMENT: Use blackout curtains, white noise machines, and comfortable bedding. Keep the room cool and free of distractions. If there is anything about the space that does not feel safe, address this if you are able to.
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LIMIT CAFFEINE, ALCOHOL & HEAVY MEALS: Avoid these close to bedtime, as they can disrupt sleep and exacerbate nightmares.
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GROUND YOURSELF ON WAKING: If you wake up from a nightmare, try grounding techniques like describing objects in your room, picking up familiar things, or focusing on your breath to calm yourself.
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JOURNALLING: Write about your dreams or any concerns before bed to process emotions and clear your mind.
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IDENTIFY TRIGGERS: Reflect on recent stressors, unresolved trauma, or specific fears that may be contributing to nightmares. If they relate to a distressing or traumatic diving incident you may want to seek professional post-trauma support.
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SEEK THERAPY: Techniques like Eye Movement Desensitization and Reprocessing (EMDR) or Cognitive Behavioral Therapy for Insomnia (CBT-I) can help address underlying trauma or anxiety linked to nightmares.
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IMAGE REHEARSAL: Rewrite the ending of a recurring nightmare into a less distressing or even positive outcome, then rehearse this new scenario during the day. More on this below.
Anxiety Dreams
Sleep disturbance the night before a dive
Ever dream that you can't put your kit together, that you run out of air or that you miss the boat! Some divers report frequently dreaming of things going wrong the night before a dive. This is more common for entry-level divers, divers taking on a new challenge or when there is a niggling concern calling for attention. It's annoying and inconvenient as it can get in the way of enjoying the dive. Sleep deprivation has a significant impact on competence in skills too! So, if it happens regularly, it could be worth addressing. Of course, if your dream is highlighting something you are genuinely concerned about, then it may be better to address the issue itself (e.g. the dive plan, safety issues, kit maintenance).
