In the second edition of ’’Crew Welfare Management and Mental Wellness’’, INTERTANKO focuses on cyber wellness which refers to the positive wellbeing of internet users, highlighting that seafarers need to manage their ‘screen time’ which is the time spent each day using devices with screens (televisions (TVs), video consoles, smartphones and tablets)
Screen time can be: interactive -i.e. playing video games, communicating; not interactive – i.e. sitting still and watching movies, TV programmes or YouTube videos; educational – i.e. doing personal or professional development online; or recreational – i.e. playing games or watching videos for fun. There are both benefits and risks to using these devices. A healthy cyber usage lifestyle includes limits on daily screen time to make sure that usage doesn’t get in the way of sleep and activities that are also good for seafarer’s overall wellbeing, the Association noted.
Common signs if we are online too often or for too long
- Headache
- finding it difficult to get to sleep
- the device feels very hot
- feeling moody or grumpy
- blurry vision
- the device runs out of batter
- feeling hungry
- looking at the clock and realizing that lots of time passed
8 key tips for a healthy balance of online and offline activities
#1 Limit screen time after work
#2 Make mealtimes free of TV, smart phones and other screens
#3 Be physically active during TV ads
#4 Engage in conversation with fellow crew mates or activities whilst onboard
#5 Limit socializing on social media or messaging
#6 Make an offline wish list and hand it in a visible place to start checking them off
#7 Decide when and how to use devices
#8 Focus on positive content when using devices
BUILDING RESILIENCE: Read in this series
