Long voyages and demanding schedules have made isolation and poor group cohesion prevalent issues, affecting both the mental and physical well-being of seafarers. The lack of communication within teams and a sense of disconnect are impacting on the mental health of crew members.
But there is hope. The field of Positive Psychology, which emerged in the 1990s, offers valuable tools to foster better mental health, particularly the practices of gratitude and mindfulness.
The science behind gratitude and its benefits
Gratitude is more than just saying “thank you.” According to researchers, gratitude is an empathic emotion — the ability to recognize and appreciate the positive actions of others. This form of dispositional gratitude (the tendency to notice the good in life) has far-reaching effects on an individual’s health and well-being.
According to Ms. Gisa R. Paredes, M.A., RPsy (WellAtSea), research suggests that people with a grateful mindset tend to engage in healthier activities for several reasons:
- Everything is a gift: Acknowledging the positive aspects of life, no matter how small, encourages active living and fosters positive relationships within teams. These ripple effects can improve teamwork and contribute to better cohesion among seafarers.
- Positive emotions as a trait: Gratitude is closely tied to positive affect traits, such as cheerfulness, enthusiasm, and energy. Research has shown that practicing gratitude can elevate these emotions, which in turn can create an environment of optimism and resilience. Seafarers who practice gratitude are more likely to maintain a positive outlook, even during challenging voyages.
- Better personality traits: Grateful individuals often exhibit high levels of extraversion (sociability, openness) and low levels of neuroticism (emotional instability).
According to Barbara Fredrickson’s Broaden and Build Theory, positive emotions help individuals expand their perspectives and connect with others. Grateful seafarers are more agreeable, open to new ideas, and contribute to a healthier work environment. Furthermore, Research by Tugade & Fredrickson (2004) demonstrated that individuals who cultivate positive emotions show greater resilience during stressful situations. They are more likely to recover from adversity and exhibit stronger emotional regulation.
Research published in Journal of Applied Social Psychology also suggests that gratitude directly impacts job satisfaction and organizational commitment, which contributes to lower turnover rates and greater loyalty among employees.
The role of mindfulness in supporting seafarers
While gratitude helps seafarers focus on the positive aspects of their lives, mindfulness is a practice that allows them to stay grounded in the present moment. Mindfulness involves being fully aware of one’s thoughts, feelings, actions, and the environment without judgment. It can be particularly useful in the high-stress, high-pressure environment onboard ships, where the challenges of isolation, weather, and time constraints often take a toll on mental health.
Research has demonstrated that mindfulness-based interventions can improve emotional regulation, reduce stress, and prevent burnout. By staying present and acknowledging their emotional states without judgment, seafarers can better navigate the challenges of their work environment. This practice can help them respond to difficult situations with greater resilience and clarity.
Why gratitude and mindfulness work best together
When combined, mindfulness and gratitude create a powerful synergy for well-being. Gratitude helps individuals focus on the positive aspects of their current circumstances, while mindfulness enables them to stay rooted in the present moment, reducing the impact of past regrets or future anxieties.
For example, during challenging moments at sea, seafarers can practice mindfulness by acknowledging their feelings without judgment. They can then practice gratitude by focusing on positive aspects of their current situation, such as the camaraderie of the crew or the beauty of the ocean. This combination helps individuals not only manage stress but also feel more connected to their environment and their team.
Practical ways to incorporate gratitude and mindfulness onboard
Seafarers and their employers can take simple yet effective steps to integrate gratitude and mindfulness into their daily routines:
- Gratitude alarms: Set a daily alarm to pause for a few moments, check in with your surroundings, and reflect on three things you’re grateful for.
- Gratitude journals: Encourage crew members to keep a journal where they can list things they are grateful for at the end of each day. This can help shift focus away from stress and foster a positive outlook.
- Mindfulness meditation: Utilize guided meditation sessions, perhaps through apps to help crew members relax and connect with the present moment.
- Gratitude jar: Create a communal gratitude jar where crew members can write down positive experiences or things they are thankful for. This can serve as a reminder of the good things onboard and encourage positive thinking.
- Mindful breathing exercises: Set aside a few minutes each day for mindful breathing exercises. This helps seafarers re-center their focus and lower stress levels, especially in moments of high tension.
Creating a culture of gratitude and mindfulness
By fostering a culture where these practices are regularly communicated and encouraged, employers can help seafarers feel more supported, valued, and connected. The ripple effect of gratitude is powerful: when individuals feel appreciated and mentally well, the entire team benefits from stronger cohesion and collaboration.
Research supports the idea that seafarers who practice gratitude are more likely to maintain better mental health and have more positive interactions with their colleagues. With improved group dynamics, individuals are more likely to continue working with the same employer, fostering a sense of belonging and loyalty.
