Feeling overwhelmed, exhausted, and on the brink of burnout? It’s time to take action!
Your mental and physical health isn’t just a luxury – it’s a necessity. Enough is enough, it’s time to take control. Here’s our no-nonsense guide for superyacht crew. We’ll help you to get out of autopilot, recognise unhealthy habits and actively take care of yourself onboard.
Recognise the Red Flags
Before you can take action, you need to recognise the signs of burnout. If you’re experiencing any of these, it’s time to hit the brakes:
- Persistent Fatigue: You’re always tired, no matter how much you sleep.
- Difficulty Concentrating: Your mind is foggy, and simple tasks feel overwhelming.
- Irritability: You’re snapping at colleagues and losing your temper easily.
- Decline in Work Performance: Your usual efficiency has plummeted.
Other warning signs include feeling emotionally detached, frequent headaches, muscle pain, eye twitches, and trouble sleeping. Sound familiar? Keep reading…
Identifying Triggers and Practising Self-Discipline
Recognise Patterns: Identify situations or emotions that trigger unhealthy habits, such as stress eating or skipping workouts. Awareness of these patterns is the first step towards managing them.
Develop Strategies: Create strategies to avoid or cope with these triggers. Alternative stress-relief methods, such as meditation or talking to a friend, can be very effective.
Remove Temptations: Keep your environment free of items that might lead to unhealthy habits, such as junk food or distractions that prevent you from exercising.
Inspiring Surroundings: Surround yourself with positive influences, such as motivational quotes, supportive friends, and environments that promote healthy living.
Mindfulness: Stay mindful of your actions and decisions throughout the day. This awareness helps you make conscious choices that align with your goals.
Get Your Body Moving
Physical activity is non-negotiable for crew members, as it significantly boosts energy levels, combats fatigue, and acts as a natural stress reliever. Regular exercise, particularly strength training, also helps prevent injuries, ensuring you can meet the physical demands of your job more effectively.
Quick Workout Routine Ideas
- Morning: 10-minute HIIT session.
- Midday: 20-minute strength training (push-ups, squats, lunges).
- Evening: 15-minute yoga or stretching.
Fuel Your Body Right
Your body needs the right fuel to perform at its best, so it’s essential to ditch the junk food and focus on proper nutrition. Stay hydrated by drinking water constantly, as dehydration saps your energy. Follow a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Additionally, keep healthy snacks like nuts, fruits, and yoghurt handy to maintain your energy levels throughout the day.
Mental Fitness Matters
Your mind needs just as much attention as your body, so start your day with positive affirmations to set a productive tone. Incorporate relaxation techniques like deep breathing, meditation, or mindfulness to manage stress effectively. Additionally, stay connected by talking to a trusted colleague or friend if you’re feeling down or overwhelmed.
Accountability and the Buddy System
You’re not in this alone. Implement a buddy system to keep each other in check by regularly checking in about how you’re feeling, offering mutual support and encouragement, and fostering an environment where open communication about mental and physical health is welcomed and normalised.
Lead by Example
If you’re a senior crew member or manager, it’s up to you to set the tone:
- Promote Balance: Encourage breaks and downtime.
- Listen: Be approachable and listen to your crew’s concerns.
- Act: Take proactive steps to address issues before they escalate.
No More Excuses!
You have the tools and the knowledge. Now it’s time to take action. Prioritising your mental and physical wellbeing is not optional—it’s essential. Start today, and take control of your health and happiness. Your performance, job satisfaction, and overall wellbeing depend on it.
Take Action Now!
- Workout Routine: Schedule your exercise for the week.
- Healthy Meals: Plan your meals and snacks.
- Buddy Up: Find a wellness buddy and set up regular check-ins.
- Mental Health: Incorporate daily affirmations and relaxation techniques.
It’s time to stop being reactive and take charge of your wellbeing. Your future self will thank you!