“Let’s get scuba certified!”  

My husband and I were headed to an all-inclusive Caribbean resort, where the ads show happy couples frolicking on pristine beaches. In addition to relaxation (and unlimited cocktails), our Curaçao resort offered a range of water sports. We’ve enjoyed snorkeling for years; scuba seemed like the next step.

Meet my anxiety 

My anxiety ranges from barely noticeable to running my life. I’m also an A-plus catastrophizer, which is super fun as an outdoorsy person. Hiking? Bear attacks. Swimming? Riptides. Sometimes I keep anxiety out of the driver’s seat but, spoiler alert, not this time.

Other than a few “What about sharks?” thoughts, I approached my lessons enthusiastically. But my anxiety peeked out during the written training, which focused on what could go wrong underwater. I became convinced my eardrums would explode and I’d be run over by a boat. I ignored the trepidation.

Day 1

We were paired with another couple to complete our PADI open water certification in three days. The wheels started falling off during equipment drills. I’m horrible at taking things apart and putting them back together. Being the slowest and clumsiest made me feel pressured and less-than. Although I liked our instructor, Corwin, we didn’t click with the other couple. I felt like I was slowing everyone down—probably true—and that my classmates were annoyed—maybe true.

In the water, I was afraid to breathe through the regulator. Physically, everything was working fine. I was getting air, but I couldn’t bring myself to trust the equipment enough to stay submerged for five minutes, our first milestone. I’ve never had trouble breathing through a snorkel mask and didn’t expect this part of diving to be a “gotcha.” 

Then, everything clicked. My anxiety vanished. I had gills! We sailed through our drills and ended the day with a magical reef dive.

Jill: 1, Anxiety: 0.

Day 2

I gobbled down breakfast and bounced to the dive center. I bumbled through my equipment check, heavily relying on the buddy system (aka my mechanically gifted husband) to get my gear assembled. I pranced into the water—well, as close to prancing as one can get wearing a 38-pound oxygen tank.   

I was a diver. 

Corwin explained we had a battery of skills to master before our afternoon dive. I freaked out during an exercise where I had to disconnect my air hose underwater, connect to my buddy’s air and adjust my buoyancy to ascend. I couldn’t remember the steps and panicked, fighting my husband as he tried to help me. My brain knew I was near the surface, seconds from air, but my body shifted to fight mode. 

Corwin decided to move forward with the other couple’s certification and stop us where we were. Although he was kind, it tasted like failure.

How it ended

I received a scuba diving certification versus an open water certification, and, yes, I have a card in my wallet to prove it. The main differences are that I must dive with a PADI-certified instructor and I’m limited to 40 feet, compared to 60 feet for open water. Honestly, I envision my future dives as resort or cruise ship excursions, where a certified instructor is already present. 

After a break to regroup, it was time to board the dive boat. I stepped off the boat into the deep water, just like in the movies. 

I am a diver. 

I saw all kinds of marine life, including a moray eel, which was surprisingly unscary considering how much the one in the Chicago aquarium terrified me. I apologized to my husband for “ruining our vacation.” In addition to being a catastrophizer, I’m partial to drama, and he assured me he was A-OK with where we landed. 

The underwater stillness is the opposite of anxiety-inducing. I was comfortable with my breathing and leaned into being a spectator in this submerged world.

What experts say

If you’re thinking about spending part of your vacation taking diving lessons at a Sandals and worry about anxiety hindering you, the franchise is familiar with handling divers with anxiety, provided they disclose it. Ahem.

Sandals Director of Watersports and PADI-certified course director Michael Clarke recommends not being afraid to be transparent with your instructor. “That way, we can give you the extra attention you might need and go at a pace that feels comfortable,” he explains. He also recommends pre-dive meditation or breathing exercises to quiet the nerves.

Licensed psychologist and author Ashley Smith explains anxiety as our built-in threat detection system that looks for anything that could harm us. “Whenever we’re inside our comfort zone, doing the same things we’ve always done, anxiety gets to chill out. It knows what to expect and that we’re safe.”

She suggests helpful strategies for catastrophizers like me, such as treating anxiety like a spam call you don’t answer. Another is countering anxiety with logic. When asking “What if?”, try responding with “Am I mixing up possible with probable?” or consider what advice you’d give a friend in your shoes.

Zero regrets

I often dream of being happy underwater, which I believe is a sign that diving will bring me future joy.

As Smith says, “The goal isn’t to control or get rid of anxiety,” However, “if you refuse to be uncomfortable or let anxiety call the shots or make your decisions, your world is going to be very small.”

I’ll strive to use that mindset next time. There will be a next time.  

Because I am a diver. 

† PADI: Professional Association of Diving Instructors.
† SCUBA: Self-contained underwater breathing apparatus.

Photo by Jag_cz/Shutterstock

Whether you’re a seasoned diver or a beginner, scuba diving provides a unique opportunity to see and connect with nature in a way few other travel experiences can. There’s something transformative about slipping beneath the surface of the sea. You can glide through vibrant coral gardens, encounter elusive marine life, or dive into historic shipwrecks. Surrounded by coral palaces and flickering schools of fish, time feels suspended—and with it, the weight of the everyday.

From Indonesia to California, there are so many incredible scuba diving sites to visit around the world. Filled with complex and fragile coral reefs, swaying kelp forests, and a serene silence, the science speaks for itself: Diving has been shown to reduce stress, sharpen focus, and deepen our emotional connection to nature. The rhythmic breathing required in diving also triggers the parasympathetic nervous system, helping you feel calmer and more focused.

When it comes to traveling for the best scuba diving in the world, there’s no time to waste. Many of the world’s best dive sites are vanishing. Rising ocean temperatures, coral bleaching, and acidification—driven by climate change—are transforming reefs at an alarming pace. According to the IPCC, we could lose up to 90% of the world’s coral reefs if global temperatures rise just 1.5°C (to which we are closer to than some might think). While it’s true that some iconic dive sites have already faced massive bleaching, there are still some vibrant and colorful sites waiting to be experienced.

With the help of travel expert India Wynne-Roberts, the co-founder and director of Reefscape Travel, I’ve rounded up the world’s most extraordinary dive sites and how to best experience them—not only for their beauty, but for their meaning. Here are 17 of the best diving sites in the world.

FAQ:

Pastel red and white engorged soft coral and large gorgonian on a wall near the Wakatobi Resort, Banda Sea.

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Banda Sea, Indonesia

Tucked far from the tourist trails, the Banda Sea offers a different kind of diving—remote, raw, and utterly original. “This is an amazing part of Indonesia with few tourists, pristine coral reefs, and unforgettable marine encounters,” says Wynne-Roberts, who recommends it especially for divers who want to venture past the popular Komodo or Raja Ampat. From scalloped hammerhead schools to macro treasures like the psychedelic frogfish and blue-ringed octopus, biodiversity here runs deep. Accessible only by LiveAboard, the Banda Sea rewards those who make the journey. “One of the most special things about this area,” Wynne-Roberts notes, “is that there are so few boats—you often have the sites completely to yourself.” But she also cautions: “It’s important to choose a reputable liveaboard with experience in the region. These seasons are short, and local knowledge is everything.”

One of its most fascinating spectacles takes place at Manuk Island, where banded sea kraits and bluefin trevallies hunt together—a rare symbiotic relationship most recently documented by the BBC. “It’s quite extraordinary,” Wynne-Roberts says, “and unlike anything most divers have ever seen.”

When to visit: The prime diving windows are April to May and September to November, though hammerhead sightings are best in the latter.

Scuba diving level: Banda Sea sites are generally best for intermediate to advanced divers. However, many of the dive sites can be enjoyed by all levels. It’s best to speak to an on-site diving expert to gauge which experience is best for you.

Where to stay:

• For a seafront hotel with colonial architecture (and proximity to the dive pros): The Maulana
• For wellness and adventure: Moro Ma Doto

Bonaire National Marine Park

Renowned as the world’s shore-diving capital, Bonaire is a dream for independent divers with over 85 marked dive sites accessible directly from land. The entire coastline is protected by the Bonaire National Marine Park, preserving vibrant coral walls, curious turtles, frogfish, and fields of elkhorn coral. Divers of all levels can explore reef slopes right off the beach, guided by yellow rocks marking the way. A Marine Park entry tag is mandatory—$45 USD annually for divers—which directly funds conservation efforts and must be displayed before diving. With near-perfect conditions year-round, this might just be free diving at its best. (Not to mention, for those based in the US, it’s a shorter flight than some other destinations on this list.)

When to visit: September through November brings the calmest seas and fewest crowds, with warm, crystal-clear water.

Scuba diving level: While levels depend on the dive, the park’s reefs and walls are suitable for beginners, while deeper sites and wreck dives cater to experienced divers.

Where to stay:

Channel Islands, California

In California, the Channel Islands are a prime location for divers seeking untouched ecosystems. The islands are famous for their thriving kelp forests, where divers can encounter sea lions, giant sea bass, and a variety of sharks. The waters here are rich in biodiversity, from yellowtail to white sharks. The remoteness of the islands means that divers can often experience these marine wonders in peace, with fewer crowds. It’s a sanctuary for marine life, thanks to the protection of the Channel Islands National Marine Sanctuary. For those planning to book a hotel, note that there are no services or lodging on the islands themselves. The National Park Service (NPS) says you can either opt in for primitive camping on all five islands—or, for something more comfortable, book lodging in Ventura, Oxnard, or Santa Barbara.

When to visit: Dive from June to October for the best conditions, when visibility is high and water temperatures hover around 60°F to 70°F. (This period also aligns with the highest chances of encountering large pelagic species.)

Scuba diving level: Dives in Channel Islands National Marine Sanctuary can be experienced by divers of all levels.

Where to stay:

Cocos Island, Costa Rica

Cocos Island is an underwater paradise in Costa Rica for divers looking to encounter some of the ocean’s biggest residents. Known for its whale shark sightings and massive schools of hammerhead sharks, the island is part of the Cocos Island National Park, which limits the number of visitors per year to preserve its pristine environment. Divers can expect to explore underwater cliffs and walls teeming with mantas, tuna, and various species of sharks. Given its isolated location, the island offers some of the best big fish diving in the world—however, plan for strong currents and cold water as they often come in waves—pun intended. (Cocos Island is only accessible via LiveAboard diving trips. These boats sail from Puntarenas and travel overnight (from 32 to 36 hours) to reach the island.)

When to visit: The best time to visit is from June to November, when whale sharks migrate through the area, and water visibility is optimal, usually around 80 feet or more.