Stress and anxiety at sea: signs, coping and where to get help

By StratPollen Studio · Updated 5 November 2026 · 5 min read

Life at sea asks a lot of people. Long contracts, time away from family, irregular sleep, tight schedules and living and working in the same small space all add up. Feeling stressed or anxious on board is common, and it's nothing to be ashamed of.

This guide covers the usual pressures of shipboard life, signs worth noticing in yourself and crewmates, things that help, and where to find support. It's general information, not medical advice.

Why life at sea can wear you down

• Distance from home. Missing family events and being unable to help with problems at home.
• Isolation. Small crews, mixed languages and limited time off can make it hard to connect with people on board.
• Fatigue. Watches, cargo work, drills and port calls break sleep into pieces. Our guide to hours of rest explains the limits that are supposed to prevent this.
• Workload and pressure. Inspections, deadlines and busy port turnarounds.
• The environment. Noise, vibration, motion, heat and long stretches without daylight or shore leave.
• Uncertainty. Contract extensions, changes in crew, money worries, or tension on board.

Stress, anxiety, and when it's more than a bad week

Stress is the body's normal response to pressure. In short bursts it can even help you focus. Anxiety is a feeling of worry, unease or fear that can stay even when there's no immediate problem.

Both are normal from time to time. It's worth paying closer attention when the feelings last for weeks, keep getting stronger, or start to affect your sleep, your work or how you get on with people.

Signs to notice

In yourself, or in a crewmate:

• trouble falling or staying asleep, even when there's time to rest;
• constant worrying, or a mind that won't switch off;
• irritability, short temper or arguments that are out of character;
• pulling away from others, skipping meals in the mess, staying in the cabin;
• physical signs such as a racing heart, tight chest, headaches or stomach problems;
• losing interest in things you usually enjoy;
• drinking more, or relying on energy drinks or other things to get through the day.

Things that help on board

• Protect your sleep. Keep your cabin as dark and quiet as possible during rest, and cut caffeine in the hours before you sleep.
• Keep a routine. Regular meals, a set time for calling home, a little time for yourself each day.
• Move. The ship's gym, a walk on deck where it's safe, simple exercises in your cabin. Even 15–20 minutes helps.
• Stay connected. Share a meal with the crew, join games or a movie night, and keep regular contact with home. Our guide to staying in touch from a ship has practical ideas.
• Sort worries into two piles: things you can do something about, and things you can't. Act on the first pile; try to set the second aside until you can.
• Slow your breathing when anxiety rises: breathe in through your nose for about 4 seconds and out slowly for about 6. A few minutes can calm a racing body.
• Go easy on alcohol. It may feel like it helps, but it disturbs sleep and makes low moods worse.

Looking out for each other

On a ship, your crewmates may be the only people who notice you're struggling, and you may be the only one who notices them. If someone seems different:

• Ask directly and privately: "You don't seem yourself lately. How are you doing?"
• Listen more than you talk, and don't judge.
• Help them reach support: a senior officer they trust, the company, or one of the helplines below.

Officers set the tone. A captain or chief who talks openly about wellbeing makes it much easier for others to speak up.

Where to get help

• SeafarerHelp (ISWAN): a free, confidential helpline for seafarers and their families, open 24 hours a day, every day of the year, in many languages including Filipino. You can call +44 20 7323 2737, send a WhatsApp message to +44 7909 470732, or use the live chat at seafarerhelp.org.
• Your company: many shipping companies run a confidential support line or employee assistance programme. Your contract or the ship's notice board should list it.
• On board: the master or the officer responsible for medical care can get advice from a shore-based doctor by radio or satellite if you're unwell.
• In port: port chaplains and seafarers' centres, such as Stella Maris and the Mission to Seafarers, offer a friendly ear and practical help to seafarers of every faith and none.

Checking in with yourself

Sometimes it's hard to tell how you're really doing. A short self-check can help you put it into words, and give you something concrete to bring up with a professional or someone you trust.

Our free SeaDAST web page puts the Seafarer Digital Anxiety Screening Tool questionnaire on your phone: 38 short statements about life on board, rated from 1 to 5, taking about ten minutes. It's a screening aid for self-reflection, not a diagnosis. Whatever your result, if you're struggling, talk to someone.

Quick takeaways

• Stress and anxiety are common at sea and nothing to be ashamed of.
• Watch for changes in sleep, mood and behaviour, in yourself and others.
• Sleep, routine, movement and connection all help.
• Free, confidential help is available 24/7 through SeafarerHelp, for seafarers and families.