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Life at sea is challenging at the best of times. During periods of geopolitical tension or conflict, it can feel even harder, with uncertainty hanging over your safety, your ability to return home, and the wellbeing of the people you love. If you are feeling the weight of that right now, you are not alone. Many seafarers and their families are navigating the same fears and worries.

Here are some things you can do to look after yourself and cope during this time: 

Recognise that your reactions are normal 

Feeling worried, tense, or distracted is a completely natural response to an uncertain situation. You may also notice changes in your sleep, your ability to concentrate, or your mood. These are all common reactions when people feel unsettled or fearful about what lies ahead. 

Try not to judge yourself for feeling this way. Remind yourself that these reactions make sense given what you are facing, and that many people around you are experiencing something similar. If worries start to build up, talk to someone you trust, whether that is a crewmate, a friend, or a family member. A problem shared really is a problem halved. 

Focus on what you can control 

The conflict itself, and the global events unfolding around it, are outside your control. Trying to monitor every development can quickly become exhausting and overwhelming. Instead, focus your energy on what you can control today: your duties, your routines, and your own wellbeing. 

Some practical steps that can help: 

• Keep a simple daily structure, with regular meals, rest, and your usual responsibilities. 
• Take things one step at a time rather than thinking too far ahead. 
• Limit how often you check the news. Once or twice a day, at set times, is enough. Checking constantly rarely helps and often makes anxiety worse. 
• Rely on verified updates from trusted, official sources rather than rumours or social media speculation. 
• Keep an eye on messages from your union or shipping company for the latest guidance about your situation. 

Calm your body when stress rises 

You may have just read an alarming news article or found yourself momentarily overwhelmed by the stress of managing life at sea. If you notice tension in your body, racing thoughts, or a wave of anxiety, here are some practical ways to ground yourself and move forward with care: 

• Pause and take a few slow, steady breaths. Close your eyes if it helps, bring your attention to your breathing, and return your focus gently to your breath if your mind wanders. 
• Remind yourself: I am doing everything I can to take care of myself and my family. I am doing my best. 
• Move your body. Some people find that physical activity, such as sport or the gym, helps them process stress. Others prefer gentler movement, like stretching or flexing and releasing the muscles to ease tension. 
• Take short breaks from news or stressful conversations when you feel overwhelmed. 
• Focus your attention on something immediately around you, what you can see, hear, or feel in this moment. 
• Do something that usually helps you relax, whether that is listening to music, prayer, quiet reflection, or connecting with what you are looking forward to when you return home. 
• If you are religious, lean on those passages, songs, or practices that connect you to your faith. 

Seafarers – Look out for each other 

Your crewmates are living alongside you through this, facing many of the same pressures and uncertainties. You can be a source of strength for each other, and leaning on one another is not a sign of weakness; it is one of the most effective things you can do. 

• Check in with a crewmate. A simple “How are you doing?” can make a real difference. 
• Share more about how the situation has affected you. 
• Spend time together during meals or breaks rather than isolating yourself. 
• Listen with patience if someone wants to talk about how they are feeling. 
• Notice if someone seems withdrawn and gently reach out to them. 
• Small acts of support, kindness, or humour can lift morale more than you might expect. 
• There is no conversation too big or too small. All of them help you and your crew feel more connected, understood, and better able to cope. 

Stay connected with loved ones 

Staying connected with family and friends at home is one of the most important things you can do for your wellbeing during uncertain times. Some seafarers worry about burdening their families with their fears, but staying in meaningful contact also helps your loved ones at home feel reassured about your safety. Both things matter. 

If your loved one is at sea, being separated from them is always challenging, but it can be especially difficult to manage the emotional impact when there are global events that might affect their safety. 

When you connect: 

• Try to maintain your normal routine for checking in or agree a regular time to speak. 
• Share calm, factual updates when known, rather than speculation or rumour. 
• Keep the conversation focused on the present – try not to dwell on future worries or revisit past anxieties. 
• Be honest about how you are feeling and leave space to really hear how they are feeling too. 
• Stay calm and understanding of each other’s fears. 
• End with gratitude and appreciation for each other. This can strengthen your relationship even while you are apart. 
• Focus on what connects you: what is happening at home, what the children have been up to, what meals are planned. 

For families: if you are worried about your loved one on board, try to keep to the agreed times for contact rather than messaging on impulse after reading difficult news. You can also look after yourself by sharing worries with friends or relatives and leaning on community support so you don’t feel isolated. 

When to seek more support 

Common reactions to uncertainty include worry, fear, irritability, difficulty sleeping, and feeling unsettled. These are normal, and most people find they ease as the situation stabilises. 

However, if you are experiencing intense feelings that are making it hard to carry out your normal daily duties, or you are struggling significantly with sleep, eating, or taking care of yourself, it may be time to reach out for more support.  

You can speak to someone through ISWAN’s 24/7, free of charge and confidential helplines at any time. No matter how hard you are finding things right now, remember you are not alone. Visit iswan.org.uk/get-support or use any of the contact details below. We are here to listen – about anything, anytime. 

If you are worried about a loved one who is at sea, please also remind them that we are here for them and encourage them to get in touch. 

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