Last week, we addressed how to identify self-defeating behaviour and some actions we can take to mitigate them. This week, we want to focus on emotional triggers.

Seafarers often work in high-pressure environments where emotions can run high and can become overwhelming if not understood and managed properly. By developing emotional intelligence and using our triggers as tools for growth, seafarers can build resilience and mental well-being, ensuring a balanced and fulfilling life both on board and ashore.

Triggers are emotional reactions to external situations that remind us of past pain or unresolved issues. A harsh command from a superior, conflicts with crewmates, or feelings of loneliness during long voyages can all be triggers that spark frustration, sadness, or self-doubt.

Common Emotional Triggers for Seafarers: -

  • Feeling undervalued: When hard work goes unnoticed or unappreciated.
  • Isolation and homesickness: Missing family events or milestones while being at sea.
  • Conflicts onboard: Disagreements with crewmates or superiors affecting teamwork.
  • Fear of failure: Making mistakes that could impact safety or career progression.
  • Overwhelming workload: Struggling with long hours and constant vigilance.

Important messages about our needs are conveyed when we feel emotions like anger, sadness, guilt and fear. When we recognise that emotions are signals of our mental state rather than ignoring or suppressing them, we can take steps forward in improving our mental well-being and professional effectiveness.

1. Managing Anger: Setting Healthy Boundaries

Anger often arises when boundaries are crossed. A seafarer may feel angry if asked to work beyond duty hours without recognition. Instead of bottling up resentment or reacting aggressively:

  • Acknowledge the feeling: Recognize why you’re upset. Is it due to unfair treatment, exhaustion, or lack of control or genuine need of the hour?
  • Communicate constructively: Express concerns calmly to superiors or colleagues instead of suppressing emotions or lashing out. Also try to understand their challenges and limitations.
  • Channel it into productivity: Use your emotions in your favour as motivation to improve skills, self-development, time management, or work efficiency.

2. Overcoming Sadness: Embracing Change and Grief

Sadness is a natural response to loss, whether it's missing family, losing a mentor, or dealing with unexpected setbacks. Instead of dismissing sadness:

  • Allow yourself to feel it: Accept that missing home is natural. ‘Toxic positivity’ is when you deny instead of accepting and addressing issues or facts. Keeping emotions bottled up leads to stress and often it comes out unexpected and distasteful manner.
  • Find connection: Call home, when possible, engage in onboard social activities, or share thoughts with trusted colleagues. Connecting with people genuinely and non-transactionally helps.
  • Engage in hobbies: Reading, photography, or exercise can help shift focus from negative emotions and alleviates rational mindset.

3. Dealing with Guilt: Learning Self-Compassion

Many seafarers experience guilt whether it's about missing family events or making a mistake on board. Instead of carrying guilt as a burden:

  • Identify its source: Is the guilt valid? If so, take corrective action. If not, let it go. Overthinking over situations that are out of control only add to feeling miserable.
  • Communicate with family: A simple conversation about your feelings can provide reassurance.
  • Forgive yourself: Understand that no one is perfect; what matters is learning from mistakes.

4. Handling Fear: Confronting and Overcoming It

Fear of making errors, of not being good enough, of uncertain futures can hold back seafarers from growth. Instead of letting fear control actions:

  • Acknowledge it: Understand that fear is often based on past experiences or worry about future, not current reality.
  • Take calculated risks: Whether it's stepping up for a promotion or learning a new skill, facing fears in small steps builds confidence.
  • Reframe perspective: Instead of fearing failure, see mistakes as learning experiences.

By understanding and managing emotional triggers, seafarers can turn challenges into opportunities for growth. Developing emotional intelligence helps in maintaining mental resilience, improving teamwork, and ensuring personal well-being. Just as navigating rough seas requires skill and patience, mastering emotions leads to a more fulfilling and balanced life at sea.

If you or a fellow seafarer are facing challenges while onboard, please feel free to reach out to the in-house counsellors, Ms. Harshali Kotekar (hr2@executiveship.com) and Ms. Glenda D’Silva (welfare2@samundra.com)