Subscribe to our Mailing Lists (It's free!)
Thursday, February 2, 2023
SAFETY4SEA
  • Home
  • Safety
    • All
    • Accidents
    • Alerts
    • Loss Prevention
    • Maritime Health
    • Regulation
    • Safety
    • Seafarers
    • Security
    LNG reference price

    EU: Launch of global LNG reference price

    Keppel Terminal Berth accident

    Prime mover driver dies after falling into the sea at Keppel Terminal Berth

    lng carrier grounded suez canal

    LNG carrier runs aground in Suez Canal

    msc containership grounded singapore

    Watch: MSC containership grounded off Singapore

  • SEAFiT
    • All
    • Intellectual
    • Mental
    • Physical
    • Social
    • Spiritual
    How are you making decisions? The 6 human needs

    How are you making decisions? The 6 human needs

    how to fall asleep

    6 tips to help you fall asleep when you wake up at night

    psychotherapy

    Working in business? How psychotherapy can be a life-changing experience

    sexual health

    Sexual health important to overall wellbeing: Key considerations

  • Green
    • All
    • Arctic
    • Ballast
    • Emissions
    • Fuels
    • Green Shipping
    • Pollution
    • Ship Recycling
    • Technology
    equinor engie hydrogen

    Equinor, Engie move forward with hydrogen project in Belgium

    LNG reference price

    EU: Launch of global LNG reference price

    capital lng tanker

    Watch: Capital receives LNG fuel-ready eco-friendly tanker

    port of corpus christi

    Port of Corpus Christi: $16.4M for carbon capture operation

  • Smart
    • All
    • Connectivity
    • Cyber Security
    • E-navigation
    • Energy Efficiency
    • Maritime Software
    • Smart
    klaveness autonomous hull cleaning

    Klaveness: Roll-out of semi-autonomous hull cleaning solution

    mol Vessel Cyber Resilience

    MOL: World’s first company to receive AiP for vessel cyber resilience

    ukho paper chart

    UKHO: Paper chart withdrawal extended beyond 2026

    hyundai Autonomous Navigation System

    HD Hyundai: Approval for autonomous navigation system

  • Risk
    • All
    • CIC
    • Detentions
    • Fines
    • PSC Focus
    • Vetting
    philippines 18 detained fuel theft

    Philippines: 18 from 3 ships detained for fuel theft

    black sea mou cic stcw

    Black Sea MoU: Preliminary results of CIC on STCW

    Keppel Offshore fines

    Keppel Offshore & Marine pays $65m in fines after corruption case

    fmc delay and disruption claims

    FMC: Increase in “Delay and Disruption” claims

  • Others
    • All
    • Diversity in shipping
    • Maritime Knowledge
    • Offshore
    • Ports
    • Reports
    • Shipping
    • Sustainability
    • Videos
    maritime uk girls maritime careers

    Maritime UK to inspire girls to consider maritime careers

    capital lng tanker

    Watch: Capital receives LNG fuel-ready eco-friendly tanker

    port of corpus christi

    Port of Corpus Christi: $16.4M for carbon capture operation

    india sustainable maritime

    DNV: How can India achieve a sustainable maritime ecosystem

  • Columns
    Maritime Just Transition Task Force: Engaging industry in social dialogue

    Maritime Just Transition Task Force: Engaging industry in social dialogue

    Career Paths: David Tournay, Maritime Skills Alliance

    Career Paths: Sinikka Hartonen, One Sea Association

    Career Paths: David Tournay, Maritime Skills Alliance

    Career Paths: David Tournay, Maritime Skills Alliance

    Trending Tags

    • Career Paths
    • Industry Voices
    • Maripedia
    • Maritime History
    • Resilience
    • Seafarers Stories
    • SeaSense
  • Events
  • Plus
No Result
View All Result
  • Home
  • Safety
    • All
    • Accidents
    • Alerts
    • Loss Prevention
    • Maritime Health
    • Regulation
    • Safety
    • Seafarers
    • Security
    LNG reference price

    EU: Launch of global LNG reference price

    Keppel Terminal Berth accident

    Prime mover driver dies after falling into the sea at Keppel Terminal Berth

    lng carrier grounded suez canal

    LNG carrier runs aground in Suez Canal

    msc containership grounded singapore

    Watch: MSC containership grounded off Singapore

  • SEAFiT
    • All
    • Intellectual
    • Mental
    • Physical
    • Social
    • Spiritual
    How are you making decisions? The 6 human needs

    How are you making decisions? The 6 human needs

    how to fall asleep

    6 tips to help you fall asleep when you wake up at night

    psychotherapy

    Working in business? How psychotherapy can be a life-changing experience

    sexual health

    Sexual health important to overall wellbeing: Key considerations

  • Green
    • All
    • Arctic
    • Ballast
    • Emissions
    • Fuels
    • Green Shipping
    • Pollution
    • Ship Recycling
    • Technology
    equinor engie hydrogen

    Equinor, Engie move forward with hydrogen project in Belgium

    LNG reference price

    EU: Launch of global LNG reference price

    capital lng tanker

    Watch: Capital receives LNG fuel-ready eco-friendly tanker

    port of corpus christi

    Port of Corpus Christi: $16.4M for carbon capture operation

  • Smart
    • All
    • Connectivity
    • Cyber Security
    • E-navigation
    • Energy Efficiency
    • Maritime Software
    • Smart
    klaveness autonomous hull cleaning

    Klaveness: Roll-out of semi-autonomous hull cleaning solution

    mol Vessel Cyber Resilience

    MOL: World’s first company to receive AiP for vessel cyber resilience

    ukho paper chart

    UKHO: Paper chart withdrawal extended beyond 2026

    hyundai Autonomous Navigation System

    HD Hyundai: Approval for autonomous navigation system

  • Risk
    • All
    • CIC
    • Detentions
    • Fines
    • PSC Focus
    • Vetting
    philippines 18 detained fuel theft

    Philippines: 18 from 3 ships detained for fuel theft

    black sea mou cic stcw

    Black Sea MoU: Preliminary results of CIC on STCW

    Keppel Offshore fines

    Keppel Offshore & Marine pays $65m in fines after corruption case

    fmc delay and disruption claims

    FMC: Increase in “Delay and Disruption” claims

  • Others
    • All
    • Diversity in shipping
    • Maritime Knowledge
    • Offshore
    • Ports
    • Reports
    • Shipping
    • Sustainability
    • Videos
    maritime uk girls maritime careers

    Maritime UK to inspire girls to consider maritime careers

    capital lng tanker

    Watch: Capital receives LNG fuel-ready eco-friendly tanker

    port of corpus christi

    Port of Corpus Christi: $16.4M for carbon capture operation

    india sustainable maritime

    DNV: How can India achieve a sustainable maritime ecosystem

  • Columns
    Maritime Just Transition Task Force: Engaging industry in social dialogue

    Maritime Just Transition Task Force: Engaging industry in social dialogue

    Career Paths: David Tournay, Maritime Skills Alliance

    Career Paths: Sinikka Hartonen, One Sea Association

    Career Paths: David Tournay, Maritime Skills Alliance

    Career Paths: David Tournay, Maritime Skills Alliance

    Trending Tags

    • Career Paths
    • Industry Voices
    • Maripedia
    • Maritime History
    • Resilience
    • Seafarers Stories
    • SeaSense
  • Events
  • Plus
No Result
View All Result
SAFETY4SEA

7 resilience best practices to improve your daily life or routine

by Apostolos Belokas
April 5, 2018
in Opinions
difficult times
FacebookTwitterEmailLinkedin

We have all tried to adopt a resilient life routine once with no results. Though everyone has 24 hours in a day, some people seem to always get much more done. Thus, how do they do it?

It is all about thoughts. A thought refers to ideas that are the result of the process of thinking. Thoughts can become words, emotions, behavior, even character. But, how these emotions, thoughts, and behaviors all influence each other? Mainstream cognitive behavioral therapy (CBT)  explains this question.

What is the Mainstream cognitive behavioral therapy?

Mainstream cognitive behavioral therapy (CBT) is the most widely used evidence-based practice for improving mental health; it was originally designed to treat depression, and is now used for a number of mental health conditions. First of all, according to CBT, all humans’ core beliefs can be summed up in three categories: self, others and future. Guided by empirical research, the theory , focuses on the development of personal coping strategies that target solving current problems and changing unhelpful patterns in cognitions (e.g. thoughts, beliefs, and attitudes), behaviors, and emotional regulation. In this way, CBT helps individuals feel better by targeting their reactions to situations; the basic steps in a cognitive-behavioral assessment include:

RelatedNews

Maritime Just Transition Task Force: Engaging industry in social dialogue

Career Paths: Sinikka Hartonen, One Sea Association

Step 1: Identify critical behaviors

Step 2: Determine whether critical behaviors are excesses or deficits

Step 3: Evaluate critical behaviors for frequency, duration, or intensity (obtain a baseline)

Step 4: If excess, attempt to decrease frequency, duration, or intensity of behaviors; if deficits, attempt to increase behaviors

The theory assumes that changing maladaptive thinking leads to change in behavior and affect. However recent variants emphasize changes in one’s relationship to maladaptive thinking rather than changes in thinking itself. The basic cognitive-behavioral concept can be depicted as a circle of thoughts, feelings and behaviors (see graphic below)

Cognitive Behavioral Therapy: The circle of thoughts, feelings and behaviors

So, it’s up to people to organize their way of thinking and, by building resilience, have a happy daily life. However, does resilience require any supernatural ability or just effective use of time?

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking”

Marcus Aurelius

The importance of developing emotional resilience

Our emotional reactions are usually provoked by external events and actions, but they are not ultimately determined by them. Let’s see a very common misconception at this point; the perspective that emotionally resilient people are always happy. Resilience allows individuals to effectively and easily handle crises. Moreover, personal resilience is defined as the ability to cope with stress and adversity. In other words, being emotional resilient means being able to bounce back from any negative experience. And this is feasible through “competent functioning”.

So, we know that resilience is good, but how do we begin to build it?

Best Practice #1: First and foremost, let’s be present!
Frustration, anxiety, regret, and worry often come out when thinking about past or future. Being present is essential for building resilience. It allows you to actually respond to thoughts and feelings in real time.

Best Practice #2: Remember! Our target is progress, not perfection
Want to achieve emotional resilience? Your goal should be progress, not perfection! Mrs. Brené Brown, the author of “The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are” explains that understanding the difference between healthy striving and perfectionism is critical to picking up your life. Researches show that perfectionism eliminates success. In fact, it’s often the path towards depression, anxiety, addiction, but not towards resilience.

  • Healthy striving is self-focused: How can I improve?
  • Perfectionism is other-focused: What will they think?

Best Practice #3: Anxiety is not a part of our personality
–   I think I have anxiety.

–  Are you sure it’s not just your personality?

Most of us in our daily interactions confuse anxiety with fear. Anxiety is the subjectively unpleasant feeling of anticipated events. People who face it, should withdraw from situations which have provoked anxiety in the past. Mindfulness is a way towards resilience; a technique that may help people deal with stress and anxiety.

Best Practice #4: We can see the change!

Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.

Rumi

Usually when people struggle with something for extended periods of time are resistant to see anything change. The fact that length of time has been going on means nothing. Willingness to change allows us to see things that often go ignored; to break our old patterns and see things with a fresh light.

Best Practice #5: Upsetting thoughts: Bad thoughts?
Upsetting thoughts are not, necessarily bad ones! They reflect signs of change. By analyzing these emotions, you will be more resilient and able to fully understand the hidden meanings! So, honor them!

Best Practice #6: There are ways to fight our fears
Whatever it is that scares you, there are ways to help you cope with your day-to-day fears. Always remember you are the only person to control how you react and build resilience in your life. Fearful thoughts will always exist, but we should recognize that they do not always reflect reality!

Best Practice #7: Let’s minimize time wasted on routines
Focus on things that work well enough by setting an amount of time you are willing to spend on routines each week and each day and never exceed it. Self-imposed deadlines ‘results are very resourceful.

Concluding, overcoming thoughts means eliminating them, rather than acting in spite of them. By building emotional resilience you can manage to live the way you have been always aspire to! And when difficulties come up, you’ll meet them with more peace in the core of your being.

 

About Apostolos Belokas

Apostolos is a Maritime Safety, Quality & Environmental Expert, Consultant, Trainer and Project Manager with more than a 20-year background in shipping as Technical, Marine, Safety & Training Superintendent and Consultant. He entered the industry back in early 90’s as Engineering Superintendent with a leading ship manager operating a mixed fleet of bulk and oil/chemical tankers. He then shifted to regulatory compliance and QHSE as superintendent and later as a Consultant and Trainer. Apostolos has successfully completed a wide range of QHSE projects including 250+ management system projects (ISM/ISO 9001-14001-18001/TMSA/MLC), 500 vessel and office audits to various standards and he has trained more than 8,000 people in a wide variety of QHSE subjects. He has also presented and chaired to more than 40 conferences. He holds Mechanical Engineering Bachelor and Master’s specialising in Energy & Environment and Master’s Degree in Maritime Business and Business Administration (MBA), all of them awarded with distinction. Apostolos is the Managing Director of SQE MARINE, SQE ACADEMY and Managing Editor of SAFETY4SEA. 


Tell us what you think!

Which are your special tips to improve your daily life or routine?

Tags: how toResilience
Apostolos Belokas

Apostolos Belokas

Apo is a Maritime Safety, Quality & Environmental Expert, Consultant, Trainer and Project Manager with more than 25 years background in shipping as Technical, Marine, Safety & Training Superintendent and Consultant. He entered the industry back in early 90’s as Engineering Superintendent with a leading ship manager operating a mixed fleet of bulk and oil/chemical tankers. He then shifted to regulatory compliance and QHSE as superintendent and later as a Consultant and Trainer. Apo has successfully completed a wide range of QHSE projects including 250+ management system projects (ISM/ISO 9001-14001-18001/TMSA/MLC), 500 vessel and office audits to various standards and he has trained more than 8,000 people in a wide variety of QHSE subjects. He has also presented and chaired to more than 40 conferences. He holds Mechanical Engineering Bachelor and Master’s specialising in Energy & Environment and Master’s Degree in Maritime Business and Business Administration (MBA), all of them awarded with distinction. Apo is the Managing Director of SQE MARINE, SQE ACADEMY and Managing Director of SAFETY4SEA.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recommended

klaveness autonomous hull cleaning

Klaveness: Roll-out of semi-autonomous hull cleaning solution

February 2, 2023
equinor engie hydrogen

Equinor, Engie move forward with hydrogen project in Belgium

February 2, 2023

SEAFiT Poll

What is the biggest obstacle for the social life onboard?

Stay tuned for the results!

MARITIME EVENTS

Explore

  • Safety
  • Green
  • Smart
  • Risk
  • Others
  • Events
  • Plus

Useful Links

  • About
  • Disclaimer
  • Editorial Policies
  • Advertising
  • Contact

RISK4SEA Facts

Did you know that Panamax had an increase in detentions in the USA? 17% increase in detentions within 2020 vs. Last3Y.

Learn more risk4sea.com

© 2021 SAFETY4SEA

No Result
View All Result
  • Safety
    • Alerts
    • Accidents
    • Loss Prevention
    • Maritime Health
    • Regulation
    • Safety
    • Seafarers
    • Security
  • Green
    • Arctic
    • Ballast
    • Emissions
    • Fuels
    • Green Shipping
    • Pollution
    • Ship Recycling
    • Technology
  • Smart
    • Connectivity
    • Cyber Security
    • E-navigation
    • Energy Efficiency
    • Maritime Software
    • Smart
  • Risk
    • CIC
    • Detentions
    • Fines
    • PSC Focus
    • Vetting
  • Others
    • Diversity in shipping
    • Maritime Knowledge
    • Offshore
    • Ports
    • Reports
    • Shipping
    • Sustainability
    • Videos
  • Columns
    • Opinions
    • Career Paths
    • Industry Voices
    • Maripedia
    • Maritime History
    • Seafarers Stories
    • SeaSense
  • Events
  • Plus

© 2021 SAFETY4SEA

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Disclaimer.