Written by: Deepika Sathish
Published on: 23/04/2026
These days, being at sea feels different.
It’s not just about long shifts, rough weather, or missing home anymore. There’s an extra layer—news about conflicts, unsafe routes, and stories that stay in your mind long after you’ve heard them. Even when nothing is happening directly around you, the possibility of something happening can sit quietly in the background.
And that uncertainty can be heavy.
As someone who works closely with people dealing with stress and anxiety, I want to talk about something simple—but very powerful. It’s the idea of understanding what is in your control and what is not. It may sound basic, but in situations like this, it can make a real difference.
First, let’s be honest about what you cannot control
You cannot control the larger situation—the conflicts, the decisions made by governments, or the routes your ship is asked to take.
You cannot control how long delays will last or whether plans will suddenly change.
You also cannot fully control the risks that come with being at sea, especially right now.
And that can feel frustrating. Sometimes even unfair. It’s okay to feel that way.
Trying to mentally “solve” or predict these things often leads to more anxiety. The mind keeps asking, “What if something goes wrong?”—but rarely finds an answer that brings peace.
Now, let’s gently shift to what you can control
Even in the middle of uncertainty, there are small but important things that still belong to you.
You can control how you take care of yourself - That might mean getting proper rest when you can, eating regularly, or just taking a few quiet minutes to breathe and reset. These may seem like small things, but they anchor you.
You can control how you respond to your thoughts - Fearful thoughts will come especially now. That’s natural. But you don’t have to follow every thought your mind throws at you. Sometimes, it helps to simply notice it and say, “This is a worry, not a fact.”
You can control how you stay connected - Even a short message home, a quick conversation with a colleague, or sharing a laugh with someone on deck—these moments matter more than we often realise.
And importantly, you can control how you show up for yourself emotionally - You don’t have to always be “strong.” It’s okay to admit, even to yourself, “This is stressful.” Acknowledging that is not weakness—it’s honesty.
A simple way to deal with overwhelming moments
When things start to feel too much, try asking yourself one question:
“Is this something I can do something about right now?”
i. If the answer is no, give yourself permission to let that thought pass, even if only for a while.
ii. If the answer is yes, focus on just the next small step—not everything at once.
This isn’t about ignoring reality. It’s about protecting your mind from carrying more than it needs to.
For families waiting at home
This is not easy for you either. Waiting, watching the news, imagining possibilities—it can be exhausting. Sometimes the worry at home is even stronger than the stress at sea.
If you can, try to focus on staying calm during conversations. Your tone matters more than your words. Even simple reassurance can go a long way. And remember, your loved one is trained, prepared, and not alone out there.
When it starts to feel too heavy
If you notice constant fear, difficulty sleeping, or a sense of emotional numbness—it’s important to talk to someone. A colleague, a trusted person, or a professional. You don’t have to carry everything by yourself.
One last thing
Life at sea has always required strength. But strength doesn’t mean having no fear. Right now, it means learning how to live with uncertainty without letting it take over your mind. You may not be able to control what’s happening in the world. But you can still find small ways to steady yourself within it. And sometimes, that’s more than enough.
”MENTAL STRENGTH COMES FROM KNOWING WHERE TO FOCUS YOUR ENERGY”
