Stress is a common response to uncertainty, often leading to heightened anxiety and decreased performance. Whether in scuba diving or daily challenges, unfamiliar situations can trigger a fight-or-flight response. However, research in psychology and neuroscience suggests that repetition and practice can significantly reduce stress and increase confidence. This principle, known as experience-dependent neuroplasticity, explains why individuals who train in controlled environments handle real-world challenges more effectively (Schneider & Chein, 2003). Just as scuba divers practice in a pool before entering open water, people can apply the same approach in daily life to build resilience and adaptability.
The Science Behind Stress and Practice
When faced with uncertainty, the body activates the sympathetic nervous system, releasing cortisol and adrenaline, which prepare the body for a fight-or-flight response (McEwen & Morrison, 2013). In situations where a person lacks familiarity or preparation, this response can escalate into panic, impairing decision-making and physical control (LeDoux, 2015). However, practice helps override the brain’s panic response, allowing individuals to develop automatic reactions that increase confidence and decrease stress (Lazarus & Folkman, 1984).
Neuroscientific research has shown that repetition strengthens neural pathways, making actions feel automatic (Schneider & Chein, 2003). This process, known as procedural memory, allows people to perform tasks without conscious effort. In scuba diving, for example, repeated practice in a pool trains divers to react instinctively to challenges, reducing the likelihood of panic in open water. Similarly, individuals who rehearse important tasks in their daily lives—such as delivering a speech or handling conflict—develop stress-resistant habits that allow for a more composed response.
The Role of Familiarity in Stress Reduction
Familiarity plays a crucial role in managing stress. According to Lazarus and Folkman (1984), predictability and control significantly influence a person’s ability to cope with stress. Research on stress resilience indicates that when individuals feel competent in handling a situation, their physiological stress response is significantly lower (Sapolsky, 2015). This principle is why scuba instructors emphasize overlearning—practicing skills beyond basic proficiency until they become second nature. When an emergency arises, a trained diver reacts automatically instead of panicking.
The same principle applies to everyday life. When people repeatedly practice difficult tasks, such as job interviews or difficult conversations, their brain registers these experiences as familiar, reducing stress levels. By integrating repetitive practice into daily routines, individuals can train their nervous system to respond with confidence instead of anxiety.
Application to Everyday Life
The benefits of practice extend beyond scuba diving. Whether in professional settings, social interactions, or personal development, repetition builds confidence and reduces anxiety. Below are a few ways to apply this principle:
- Public Speaking: Practicing speeches in front of a mirror or a small audience helps override the fear of speaking in public. Studies show that repeated exposure to feared stimuli reduces anxiety over time (Hofmann & Smits, 2008).
- Difficult Conversations: Rehearsing a challenging conversation, such as asking for a raise or discussing personal boundaries, helps reduce nervousness and allows for a more composed delivery.
- Learning New Skills: Whether playing an instrument, coding, or cooking, repetition strengthens neural pathways, making complex skills feel effortless.
- Mindfulness and Stress Management: Practicing breathing exercises or meditation regularly trains the nervous system to remain calm under pressure, similar to how divers control their breath to conserve air and manage buoyancy.
Conclusion
In both scuba diving and life, stress is not the enemy—uncertainty is. The more we prepare, the more we train our brains to recognize challenges as familiar rather than threatening. Neuroscientific research confirms that repetition builds confidence, reduces stress, and improves performance in high-pressure situations. Whether underwater or in daily life, mastery is not about talent—it is about putting in the practice until confidence replaces stress.
References
Hofmann, S. G., & Smits, J. A. (2008). Cognitive-behavioral therapy for adult anxiety disorders: A meta-analysis of randomized placebo-controlled trials. The Journal of Clinical Psychiatry, 69(4), 621-632.
Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer Publishing.
LeDoux, J. (2015). Anxious: Using the brain to understand and treat fear and anxiety. Penguin.
McEwen, B. S., & Morrison, J. H. (2013). The brain on stress: Vulnerability and plasticity of the prefrontal cortex over the life course. Neuron, 79(1), 16-29.
Sapolsky, R. M. (2015). Why zebras don't get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Holt Paperbacks.
Schneider, W., & Chein, J. M. (2003). Controlled & automatic processing: Behavior, theory, and biological mechanisms. Cognitive Science, 27(3), 525-559.