When experiencing stress, our bodies produce the hormone cortisol, which, if left unmanaged, can contribute to various health issues. Engaging in active coping mechanisms assists in lowering cortisol levels by fostering relaxation and alleviating tension.
Stress is presented as an inexplicable burden that overwhelms our daily life. It can appear even in the simplest of moments, reminding us of the uncertainty and challenges that unfold before us. Active coping is a type of stress management that involves taking steps to alleviate stress and solve problems. The goal of active coping is to reduce the negative effects of stress on our physical and mental health.
The World Health Organization highlights that stress can be described as a condition of anxiety or mental strain arising from challenging circumstances. It is a natural human reaction that urges us to confront difficulties and dangers. Stress is a universal experience, but how we handle it significantly impacts our overall health and happiness.
Active coping is a key strategy to fight stress
According to American Psychological Association, a stress-management strategy in which a person absolves themself of responsibility for moping, a dynamic and purposeful process, involves a series of deliberate and goal-oriented actions individuals undertake to mitigate the physical, psychological, or social repercussions of challenging events or circumstances. Among the various conceptualizations of coping, “active coping” stands out as a significant classification, encompassing psychological and behavioral efforts aimed at leveraging one’s internal resources to address a problematic.
This approach involves either altering the nature of the stress-inducing situation or adjusting one’s cognitive and emotional responses to it. Examples range from problem-solving and reframing perspectives to seeking information. Recognized as an adaptive strategy, active coping is considered crucial for resilience in the face of stress, health challenges, and adversity.
Managing a stressor and instead relinquishes control over its resolution to external resources, such as other people and environmental factors. Individuals who cope passively often withdraw from interpersonal relationships and instead engage in such activities as hoping, praying, or avoiding the stressor. This type of coping strategy generally is considered maladaptive, having been associated with increased depression, poorer psychological adjustment, and other adverse consequences.
How active coping alarms our nervous system
The sympathetic system oversees the body’s “fight-or-flight” reactions, gearing it up for intense physical activity. The anticipated physiological changes indeed take place to facilitate this response. On the other hand, the parasympathetic system manages “rest and digest” functions, overseeing fundamental bodily processes when a person is in a calm state, such as reading a book.
With active coping, sympathetic nervous system activity increases and parasympathetic nervous system activity decreases from baseline. During passive coping, sympathetic nervous system activity decreases and parasympathetic nervous system increases from baseline.
5 basic strategies for active coping
#1 Problem-Focused Coping: Using problem-focused coping involves breaking down challenges into smaller, more manageable steps, which empowers individuals to take action. By developing practical problem-solving skills, one can effectively find solutions and reduce stress.
#2 Physical wellbeing: Ensuring physical well-being involves engaging in regular exercise, which has a documented positive impact on mental health by releasing endorphins, natural mood elevators. Emphasizing the importance of sufficient sleep is essential for emotional resilience, as insufficient sleep can worsen stress and mood disorders.
#3 Social support: Seeking social support plays a pivotal role in influencing mental well-being. Establishing connections with a supportive network and expressing emotions to friends, family, or support groups fosters a sense of belonging and diminishes feelings of isolation. This interpersonal connection serves as a protective barrier against the negative impacts of stress.
#4 Practice Mindfulness: Mindfulness can help to reduce feelings of anxiety and promote relaxation. Some examples of mindfulness practices include meditation, deep breathing, and yoga.
#5 Time Management: Efficient time management enables us to diminish feelings of being overwhelmed and enhances our sense of control. Implementing effective time management techniques such as creating to-do lists, prioritizing tasks, and breaking down larger tasks into smaller, manageable ones can significantly aid in this process.
Another side of stress
Although pressure and nervousness can potentially enhance our brain’s functionality, moderate stress strengthens the connections between neurons in the brain, leading to improvements in memory, attention span, and overall productivity. In a study conducted at the University of Berkeley, researchers observed that brief stressful events triggered the proliferation of stem cells in the brains of lab rats, leading to the development of new nerve cells. This, in turn, resulted in increased mental performance after a two-week period.
In certain situations, stress and challenges can contribute to the development of mental resilience, strengthen social connections, reinforce life priorities, and cultivate a sense of purpose and meaning, known as post-traumatic growth.The pressure of stress might serve as a motivator to successfully accomplish tasks at work. Consider a looming deadline; it acts as a stimulus, compelling individuals to handle the situation efficiently, swiftly.
How stress affects seafarers
According to AMSA, the rising prevalence of mental health challenges among seafarers is becoming a significant cause for worry. Coping with extended periods away from loved ones, extended working hours, shift rotations, fatigue, and the inherent risks of maritime operations collectively contribute to the development of a stressful atmosphere.
Note
In 2019, a wide-ranging study by Yale University – commissioned by the ITF Seafarers Trust – has found dangerously high levels of mental stress among seafarers. The study spoke to 1,572 seafarers representing serving seafarers of different ranks across the world, on a variety of vessels with different flags. It found that within two weeks prior to being surveyed:
- 20% had contemplated suicide or self-harm
- 25% had suffered depression
- 17% had experienced anxiety
How to deal with stress oboard?
Seafaring is a particular profession, in which workers are usually exposed to several stressors that are related to the different duties on board ships. Stress, often associated with the isolation and demanding work onboard, can lead to chronic health issues and mental health struggles.
ITF’s Practical tips for managing stress
- Keep healthy: Get enough rest and sleep, eat healthy food, stay hydrated and exercise regularly. Go easy on the caffeine.
- Try meditation, yoga, or controlled breathing.
- Strike a better work-life balance. Learn to manage your time more effectively and make time for hobbies and interests.
- Set limits appropriately and say no to requests that would create excessive stress in your life.
- Do not rely on alcohol, drugs, or compulsive behaviours to reduce stress.
- Build your resilience to stress – being prepared for periods of stress can make it easier to get through them; and knowing how to manage your wellbeing can help you recover after a stressful event.
- Establish an open communication channel with somebody you trust to discuss your difficulties or concerns.
- Keep a diary to note your thoughts and feelings.
- Don’t let negativity of other colleagues affect you
In conclusion, mastering active coping strategies is crucial for navigating stress in the workplace and particularly vital for seafarers facing unique challenges. Stress, often viewed as a burdensome force, can be transformed into an opportunity for self-awareness and growth.
