Techniques Seafarers can use to Combat Stress and Anxiety
Seafarers in the cruise industry have a lot on their plate. They have to work every day in stress-inducing work environments, long hours with sometimes minimal recreational time for themselves. It’s safe to say that a seafarer’s job can add significantly to their daily stress and anxiety. Over time, this can even affect their physical health and can become dangerous. What can seafarers do to cope with this daily pressure? In this article, we define stress and anxiety and also several things’ seafarers can do to help cope with the symptoms.
Anxiety is defined by the American Psychological Association as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” (APA - American Psychological Association, n.d.) A person under high levels of anxiety may show external or internal physical symptoms, such as nervousness, sweating, heavy breathing, trembling and even a rapid heartbeat. A seafarer being affected with an anxiety disorder can find it difficult to control the symptoms on their own and can negatively impact their concentration and mental health, and in turn, can interfere with their work. Extreme cases can even lead to them experiencing suicidal thoughts or tendencies. That is why it is important to catch the signs and find ways to remedy them before it can get worse.
Seafarers can do several things on their own to help relieve anxiety. For one, sleeping at least 8 hours a day can help lower daily anxiety. Over time, not sleeping the necessary number of hours a day can slowly impact physical and mental health, as well as the seafarer’s concentration, which can be dangerous, given their work environment. Many work site accidents can be easily prevented just by changing sleeping habits. Seafarers may use caffeine to stay alert during their work schedule, but there are studies that say too much caffeine can actually raise anxiety levels. So, the safest way to remedy sleepiness and exhaustion is to get the right amount of sleep daily, and as a consequence, seafarers might see improvement when it comes to lowering anxiety symptoms.
Another very important step to combat anxiety is to identify the triggering mechanisms that seem to cause anxiety in the first place. Every person may have a different trigger that may cause anxiety. Whether it may be a work-related trigger or caused by personal situations or a seafarer’s physical health issue, it is a good idea to pinpoint the root cause of anxiety so that a seafarer may find ways to help themselves, or to seek professional help. A health care provider can assist in giving a seafarer the reasons for the anxiety disorder and, if needed, the proper treatments and medication. (Mayo Clinic, 2021)
Stress is something everyone faces every day. For some, stress is something that is manageable, but sadly for others accumulated daily stress can eventually turn into a severe anxiety disorder. The World Health Organization describes stress as “a state of worry or mental tension caused by a difficult situation.” Stress in excessive amounts can cause a heavy toll on a seafarer’s physical and mental health. Like anxiety, everyone can have a different reaction when under heavy stress. Considering the negative effects that stress can cause, it is recommended to learn stress management. Keeping focus and prioritizing what actually matters during stressful situations can be instrumental in helping remedy its negative effects. And just like anxiety, sleeping well can also help a lot in managing stress. Apart from that, eating healthy, social interactions and regular exercises may work wonders in relieving stress as well. (World Health Organization, 2023)
At the end of the day, there is no single solution to combat anxiety and stress. Seafarers under severe anxiety and stress should make a self-evaluation on what they feel is needed in order to get better. And if that does not help, professional help may be required. A person’s physical and mental health should always come first, otherwise personal and professional productivity will eventually drop, and can even become a dangerous disorder. There are several organizations where seafarers can check that can help with anxiety disorders. Here are some examples:
· National Alliance on Mental Illness (NAMI); 800-950-NAMI (800-950-6264)
· Anxiety and Depression Association of America (ADAA); 240-485-1001
· National Institute of Mental Health (NIMH); 866-615-6464
· Centers for Disease Control and Prevention, Division of Mental Health (CDC); 800-CDC-INFO (800-232-4636)
· American Psychological Association; 800-374-2721
· American Psychiatric Association; 800-357-7924
Seafarers can also check out The International Seafarers’ Welfare and Assistance Network (ISWAN) webpage. ISWAN is an international charity whose focus is to improve the lives of seafarers. Here, seafarers can find several downloadable guides that gives steps to positive mental health and managing stress, among other things: https://www.seafarerswelfare.org/seafarer-health-information-programme/good-mental-health
ISWAN also provides a hotline that seafarers can use that is free, multi-lingual, and confidential. This 24-hour, 365-day hotline provides information and support for seafarers and their families: https://www.seafarerhelp.org/en/
References
APA - American Psychological Association. (n.d.). Anxiety. Retrieved from American Psychological Association: https://www.apa.org/topics/anxiety
Mayo Clinic. (2021, July 20). 11 tips for coping with an anxiety disorder. Retrieved from Mayo Clinic Health System: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder
World Health Organization. (2023, February 21). Stress. Retrieved from World Health Organization: https://www.who.int/news-room/questions-and-answers/item/stress#:~:text=Stress%20can%20be%20defined%20as,experiences%20stress%20to%20some%20degree.