Mental Health Guide for Seafarers: You’re Not Alone

Life at sea is challenging. Months away from family, confined spaces, demanding work—it takes a toll. This guide provides practical resources and strategies for maintaining mental wellbeing as a seafarer.

If you’re in crisis right now, call ISWAN SeafarerHelp: +44 20 7323 2737 (24/7)

Understanding Mental Health at Sea

Common Challenges

Isolation: Months away from family and friends Confinement: Limited personal space on vessels Workload: Long hours, physically demanding work Uncertainty: Contract end dates, company stability Communication: Limited connectivity with home Sleep: Disrupted patterns due to watch schedules

Warning Signs

In Yourself:

• Persistent sadness or emptiness
• Loss of interest in activities you enjoyed
• Difficulty sleeping or sleeping too much
• Appetite changes
• Difficulty concentrating
• Feeling worthless or guilty
• Thoughts of self-harm

In Colleagues:

• Withdrawal from social interactions
• Decline in work performance
• Mood swings or irritability
• Neglecting personal hygiene
• Talking about hopelessness
• Increased alcohol/substance use

Immediate Support Resources

24/7 Helplines

Service	Number	Languages
ISWAN SeafarerHelp	+44 20 7323 2737	English, + many
The Mission to Seafarers	+44 20 7248 5202	English
Sailors’ Society	+44 23 8051 5950	English
ITF Seafarer Support	+44 20 7940 9280	Multiple

Online Support

SeafarerHelp Chat: seafarerhelp.org The Mission to Seafarers: missiontoseafarers.org ISWAN: seafarerswelfare.org

Indian Specific Resources

Vandrevala Foundation: 1860-2662-345 (24/7) iCALL: 9152987821 (8am-10pm)

Coping Strategies That Work

Daily Practices

1. Maintain Routine

• Regular sleep schedule when possible
• Consistent meal times
• Dedicated personal time
• Exercise routine

2. Stay Connected

• Schedule regular calls home
• Use ship’s internet wisely
• Send voice messages/videos
• Join crew social activities

3. Physical Activity

• Use ship’s gym if available
• Exercise in cabin (pushups, stretches)
• Walk around deck when safe
• Maintain physical fitness

4. Healthy Habits

• Limit alcohol consumption
• Eat balanced meals
• Stay hydrated
• Get fresh air when possible

Mental Wellness Techniques

Breathing Exercises: Simple 4-7-8 technique:

• Breathe in for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds
• Repeat 3-4 times

Journaling:

• Write thoughts daily
• Track mood patterns
• Note gratitude items
• Process difficult feelings

Mindfulness:

• 5-10 minute daily practice
• Apps like Headspace (offline available)
• Focus on present moment
• Body scan relaxation

Managing Specific Challenges

Homesickness:

• Keep photos of family
• Create countdown calendar
• Focus on reasons for working at sea
• Plan future activities with family

Conflict with Colleagues:

• Address issues professionally
• Seek mediation if needed
• Maintain professional boundaries
• Find neutral common ground

Work Stress:

• Prioritize tasks
• Communicate workload concerns
• Take breaks when possible
• Seek support from seniors

When to Seek Help

Signs You Need Professional Support

• Feelings of depression lasting more than 2 weeks
• Anxiety affecting daily functioning
• Suicidal thoughts or self-harm urges
• Substance dependency developing
• Inability to perform work duties
• Panic attacks

How to Access Help Onboard

Step 1: Speak to the Master or a trusted officer Step 2: Request communication for mental health reasons Step 3: Contact company DPA if needed Step 4: Use 24/7 helplines

Remember: Mental health is a legitimate medical concern. You have the right to seek help.

Your Rights Regarding Mental Health

MLC 2006 Provisions

• Access to medical care (including mental health)
• Communication with family
• Shore leave when safe
• Repatriation for medical reasons
• Non-discriminatory treatment

What Companies Should Provide

• Access to counseling services
• Mental health training for officers
• Non-punitive reporting culture
• Adequate rest hours
• Communication facilities

What You Can Request

• Private communication time for counseling calls
• Medical repatriation if condition requires
• Confidential support from company
• Reasonable work adjustments

Supporting Colleagues

How to Help

Do:

• Check in regularly
• Listen without judgment
• Encourage professional help
• Maintain confidentiality
• Know emergency procedures

Don’t:

• Dismiss their feelings
• Give unsolicited advice
• Share their situation with others
• Leave them alone if concerning behavior
• Take responsibility for their wellbeing

Emergency Situations

If someone is in immediate danger:

1. Stay with them
2. Remove harmful objects
3. Alert Master immediately
4. Contact 24/7 helpline for guidance
5. Document actions taken

Building Long-Term Resilience

Before Joining Ship

• Discuss expectations with family
• Set communication schedule
• Prepare mentally for separation
• Arrange financial matters
• Have support network ready

During Contract

• Maintain routines
• Set small achievable goals
• Celebrate milestones (days completed)
• Stay engaged in hobbies
• Build onboard friendships

During Leave

• Allow adjustment time
• Don’t overschedule
• Reconnect gradually with family
• Process experiences
• Seek professional help if needed

Addressing Stigma

Common Misconceptions

Myth: “Real sailors don’t get depressed” Truth: Mental health affects everyone regardless of profession

Myth: “Seeking help is weakness” Truth: Seeking help is strength and professionalism

Myth: “It will affect my career” Truth: Untreated issues affect career more; treatment is protected

Myth: “I should just tough it out” Truth: Professional help speeds recovery

Creating Open Culture

• Talk about mental health openly
• Share resources with colleagues
• Support those seeking help
• Model healthy coping
• Advocate for better provisions

Family Support Guide

For Family Members at Home

Supporting Your Seafarer:

• Maintain regular communication
• Send positive updates
• Avoid creating guilt
• Plan for reunions
• Manage household independently

For Yourself:

• Build support network
• Maintain your own wellbeing
• Seek help if struggling
• Join seafarer family groups
• Prepare children for absences

Communication Tips

Schedule: Regular call times reduce anxiety Quality: Focus on positive, meaningful conversation Support: Be encouraging, not demanding Honesty: Share challenges appropriately Planning: Discuss future together

SailorGPT: Mental Health Support

Need someone to talk to? SailorGPT provides:

• 24/7 availability for conversation
• Coping strategies personalized to your situation
• Resource connections for professional help
• Non-judgmental space to express feelings

Your mental health matters: Chat with SailorGPT

Important: SailorGPT is not a replacement for professional mental health services. If you’re in crisis, please contact the helplines listed above.

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Support Resources

Our community provides:

• Peer support networks
• Resource guides
• Practical assistance
• Career guidance when needed

Connect with Sailor Success

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Stay Connected

Join our supportive community:

• 📸 Instagram @sailorsuccess
• 🎬 YouTube @sailorsuccess-original

Share to help a colleague who might need this!

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Crisis Support

If you’re having thoughts of self-harm or suicide:

🆘 ISWAN SeafarerHelp: +44 20 7323 2737 (24/7) 🆘 India Vandrevala Foundation: 1860-2662-345 🆘 International Association for Suicide Prevention: https://www.iasp.info/resources/Crisis_Centres/

You matter. Help is available. Please reach out.

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FAQs

Will seeking mental health help affect my CDC or career?

Seeking help is confidential between you and medical professionals. Treatment records are protected. Untreated issues that affect performance are more likely to impact your career.

Can I be repatriated for mental health reasons?

Yes, under MLC 2006, you have the right to medical repatriation if your condition requires treatment ashore. Mental health is recognized as a medical issue.

What if my company doesn’t support mental health?

Contact DPA, use external helplines, document any concerns. You can also report to flag state authorities or ITF if your legitimate health needs are being ignored.

How do I help a colleague who refuses help?

Express concern without pressure, provide information about resources, maintain regular check-ins, involve Master if safety concerns arise. You cannot force someone to seek help, but you can be supportive.

Is it normal to feel down after long contracts?

Adjustment challenges are common. If feelings persist beyond a few weeks or significantly affect functioning, seek professional support. Post-sea adjustment is a recognized challenge.