Credit: ISWAN


  • Negative effects of stress:

If the stress is prolonged or repeated, many of the changes in our body can have longer term effects: headaches, aches and pains in the body or chest, stomach and digestion problems, high blood pressure, poor concentration, difficulty sleeping, and so on.

Chronic and long stress is often linked to some serious health conditions, such as heart disease, diabetes and strokes as well as a lowered immune system and increased susceptibility to illness.

When stressed how we feel:

  1. On edge or wound up
  2. Impatient, irritable or aggressive
  3. Sad or worried
  4. Lonely or isolated  Confused,trapped or helpless

How we act:

  1. Irritable and angry
  2. Eating too much or too little
  3. Smoking or drinking alcohol more than usual
  4. Restless, like you can’t sit still
  5. Difficulty sleeping

How the body feels

  1. Tired
  2. Tense
  3. Headaches and body pains
  4. Indigestion or heartburn
  5. Feeling sick

How we think

  1. Racing thoughts, like you can’t switch off
  2. Worrying
  3. Difficulty concentrating
  4. Difficulty making decisions
  5. Feeling distracted

These negative effects of stress only come when stress is experienced often and over a prolonged period of time. The short-term effects of acute stress do not damage the body or the mind.

Ways to manage stress

#1 Address the effects of stress: Relaxation, Mindfulness and Controlled Breathing are all ways to relax your body / Breathing Techniques: Remember that all the physical effects of stress begin with the breath.

#2 Address the causes of stress: Identify the factors, manage your time better, address the problem.

#3 Manage fatigue: Stress contributes to fatigue, as lack of sleep builds up and the only real way to combat fatigue is good quality sleep.

In addition, ISWAN recommends to:

Allow your body to learn a rhythm of sleep and wakefulness;

Do what you can to make sure your cabin is a relatively cool and comfortable temperature, is quiet and your bed is comfortable;

Exercise is excellent for a good night’s rest. Take exercise during the day, but not late in the evening;

Take time to relax and wind down from the activities of the day;

If you are worrying about problems at home or at sea, try writing them down and putting them out of your mind before bed.