Stress at Sea

Stress at sea

Athanasios Karachalios 21123216

Stress, both physical and psychological, is a prevalent condition affecting millions

worldwide. It manifests itself through various physiological responses within the body such
as elevated heart rate, blood pressure fluctuations, increased respiration rates, and muscle
tension. These bodily reactions are triggered by external or internal factors known as
stressor(s). The most common types include environmental pressures, interpersonal conflicts,
workload demands, traumatic events, financial constraints, and chronic illnesses.

Physically, prolonged exposure to stress may lead to detrimental outcomes like weakened
immune system functioning, cardiovascular diseases, gastrointestinal disorders, sleep
disturbances, and chronic pain syndromes.

Psychologically, it can cause depression, anxiety disorders, cognitive decline, memory loss,
mood swings, decreased motivation levels, and even suicidal ideation under extreme
circumstances. In addition to these short-term consequences, long-term stress has been linked
to serious health conditions including hypertension, diabetes, stroke, heart disease,
Alzheimer's disease, and cancer.

In the context of marine merchants, seafarers involved primarily in transporting goods across
international waters, there exist numerous sources of stress due to their unique lifestyle and
job requirements. Ships operate round-the-clock, necessitating a shift work schedule
accommodating different time zones globally. This constant rotation between day and night
shifts can have an adverse effect, leading to sleep disturbances and reduced alertness levels.
Combined with other environmental factors like noise, vibrations, and motion sickness, this
creates an extremely demanding working environment for seafarers.
The nature of this occupation entails spending extended periods away from home at sea,
enduring harsh weather conditions, adhering to strict rules and regulations set forth by naval
authorities, facing potential dangers associated with piracy incidents or natural calamities,
dealing with demanding customers, adapting to different cultures aboard vessels, and
managing time efficiently amidst tight schedules. Moreover, many of them have families
back home, adding an additional layer of emotional strain.

Numerous studies have highlighted the link between stress and physical illness. For instance,
chronic stress triggers the release of cortisol, a hormone associated with inflammation,
leading to increased susceptibility to infections and slower healing rates. Similarly, prolonged
exposure to stress hormones can contribute to heart disease, obesity, digestive disorders,
sexual dysfunction, and skin problems. Mental health conditions such as depression, anxiety
disorders, substance abuse, and eating disorders are also strongly correlated with stress.
Among marine merchants, living in close quarters with colleagues can lead to interpersonal
conflicts, social isolation, and feelings of inadequacy if work responsibilities become
overwhelming. Additionally, the fear of failure or losing one's life at sea adds another layer of
stress, potentially compromising mental stability.

These factors contribute significantly to the high level of stress experienced by Navy
merchants. They often report feeling isolated from loved ones, experiencing homesickness,
grappling with boredom during monotonous voyages, struggling with limited recreational
activities, encountering unpleasant smells and sounds, battling claustrophobia confined
within small spaces, coping with uncomfortable temperatures, handling stressful situations
without immediate assistance, and balancing multiple roles simultaneously - all of which can
intensify their stress levels further. This cumulative effect leads to what is commonly referred
to as compound stress, where one major source of stress exacerbates another already present
stressor(s) causing heightened overall stress.

While marine merchants face significant challenges in terms of physical and mental stress,
they are fortunate to have several protective factors at their disposal. The structure and
routine provided by daily ship duties offer predictability and stability that can counterbalance
the uncertainty and unpredictability of their line of work. Being part of a highly disciplined
organization instills a sense of orderliness and mastery over chaotic situations, enabling
marine merchants to perform their duties with efficiency and composure. Their extensive
training equips them with essential survival skills, preparing them for unexpected scenarios at
sea. Lastly, the camaraderie developed among fellow sailors creates a supportive network that
buffers against feelings of isolation or despair. However, these protective factors do not
absolve marine merchants of their duty to actively manage stress. Instead, they underscore
the importance of leveraging existing strengths and resources to build resilience and navigate
through turbulent times.

One strategy employed by marine merchants is compartmentalization, which refers to the

process of separating worrisome thoughts or memories into distinct areas of consciousness.
When confronted with stressful situations, individuals tend to allocate cognitive capacity
accordingly, diverting their attention towards the task at hand and suppressing distracting
thoughts. This mechanism serves as a buffer against rumination, allowing individuals to focus
on solving immediate problems without dwelling on past failures or anticipating future
setbacks. While compartmentalization can be helpful in crisis situations, excessive use may
indicate maladaptive coping patterns characterized by avoidance or denial of stressors.
Therefore, finding a balance between attending to current demands and acknowledging long-
term concerns is crucial for sustainable stress management. Another technique used by
marine merchants is cognitive reframing, involving deliberate attempts to change one's
perception of a situation. By reinterpreting threatening cues as neutral or benign, individuals
can alter their emotional response and increase tolerance for stress. For example, considering
a delay in delivery as an opportunity to rest rather than a threat would likely reduce anxiety
and improve performance. Cognitive reappraisal, similar to reframing but focused on
changing emotions directly, is another useful strategy. It involves identifying and modifying
the thought content that generates specific emotions, aiming to change how one feels rather
than just think differently about something. For instance, seeing a coworker's mistake as an
invitation for learning and improvement might elicit curiosity and enthusiasm instead of
anger or disappointment.
Other ,more general means marine merchants use in order to effectively cope with stress
include exercise, it plays a crucial role not only in relieving physical tension but also in
boosting morale and mental well-being. Engaging in regular aerobic exercises releases
endorphins - neurotransmitters responsible for feelings of pleasure and euphoria - thus
enhancing mood and reducing stress hormones. Mindfulness practices, such as meditation
and deep breathing exercises, help marine merchants develop awareness of their thoughts and
emotions, allowing them to respond rather than react impulsively when faced with stressful
situations. Counseling services provided by trained professionals offer valuable insights into
understanding individual responses to stress and equip sailors with effective coping
mechanisms tailored specifically for their needs. Additionally, self-care remains paramount
for maintaining good mental health. Establishing clear boundaries between work life and
personal life helps prevent burnout caused by excessive dedication towards duties at sea.
Setting aside designated times each day for relaxation activities like reading, listening to
music, taking walks, or engaging in creative endeavors allows marine merchants to
momentarily escape from the rigorous demands of their profession. By prioritizing rest and
recuperation, they are better equipped to face future challenges head-on.

Effective communication emerges as an indispensable skillset among marine merchants.

Conflict resolution strategies enable smooth interactions amongst crew members, fostering a
harmonious working environment conducive to productivity and minimizing unnecessary
stress arising from misunderstandings or disagreements. Furthermore, open lines of
communication facilitate problem-solving processes, ensuring timely addressing of issues
thereby averting potential crises before they escalate. Building strong relationships with
colleagues is equally important since mutual trust and respect create a supportive network
that encourages camaraderie and shared responsibility during challenging moments. Seeking
support from peers or superiors when required provides valuable emotional solace,
reinforcing a sense of belonging within the community. Teamwork and collaboration play
pivotal roles in reducing stress levels and enhancing resilience among marine merchants.
Working collectively towards common goals instills a sense of unity and shared purpose,
making the journey less burdensome and more enjoyable. Embracing diversity within teams
enhances creativity and innovation, leading to improved decision-making processes and
ultimately contributing positively to overall performance.

Though every person on board is bound to feel some kind of stress or pressure some
individuals tend to be more resilient than others. The concept of resilience is especially
relevant in the context of marine merchant. Resilient individuals possess the ability to cope
with adversity, recover quickly from setbacks, and continue striving toward their goals
despite difficulties. Several characteristics contribute to resilience. Firstly, optimistic thinking
involves perceiving problems as temporary, surmountable, and part of a larger plan, reducing
negative emotions associated with stressors. Secondly, adopting a positive attitude enables
individuals to see challenges as opportunities for growth instead of threats. Thirdly,
maintaining faith in one’s abilities empowers people to take control over stressful situations,
leading to proactive coping behaviors. Fourthly, cultivating social connections helps buffer
against stressors by providing emotional support and practical advice. Finally, seeking
spiritual guidance or engaging in religious practices can offer comfort and perspective during
difficult times. To foster resilience, marine merchants could benefit from programs
promoting emotional intelligence development, stress reduction techniques such as
mindfulness meditation or yoga, mentorship initiatives pairing seasoned officers with junior
personnel, peer support groups facilitated by command staff, and regular check-ups by mental
health professionals stationed on board. These measures would not only reduce the risk of
mental health issues but also improve overall well-being and job satisfaction among crew
members.

In conclusion, stress is an inherent part of everyday life and particularly so for marine
merchants due to their unique occupational hazards. Managing stress effectively can
significantly enhance performance, job satisfaction, and overall well-being. Strategies range
from simple acts of kindness to complex therapeutic interventions, reflecting the multifaceted
nature of stress management. Nevertheless, it is crucial to recognize that while individuals
have agency over their own stress levels, they are not solely responsible for managing it.
Organizations, too, bear a share of responsibility in creating environments conducive to stress
management and employee protection.