Year: 2020 Language: english Author: Connie S. Gehrt Genre: Guide Publisher: TSO ISBN: 9780115539558 Format: PDF Quality: eBook Pages count: 138 Description: Seafaring is a very demanding profession. Being far away from family and friends, unable to leave the workplace, and having fewer choices during non-working hours can affect a seafarer’s physical, mental and emotional health. For seafarers, whilst on board, the ship is not only their place of work but also their home. This practical guide will offer guidance for seafarers on fitness and diet, general health, personal and social wellbeing, mental health issues, and relationships and communication. With an extensive appendix, it also provides useful advice to help seafarers cope with everyday life. Easy to read and full of illustrations, this pocket book will be an essential resource for seafarers who wish to enjoy a state of healthy wellbeing at sea.
Contents
Contents Preface Foreword About the authors Introduction Section 1 General health and wellbeing 1.1 Diet 1.1.1 Risks of being underweight or overweight 1.1.2 Special diets 1.1.3 Allergies 1.1.4 Intolerances 1.2 Hydration 1.3 Seasickness 1.4 Personal hygiene 1.4.1 How to wash your hands 1.4.2 How to brush your teeth and use dental floss 1.5 Blood pressure and heart 1.5.1 Blood pressure 1.5.2 Heart 1.6 Tiredness and fatigue 1.6.1 How to improve sleep onboard 1.7 Managing climate conditions 1.7.1 Sun 1.7.2 Heat exhaustion and heat stroke 1.7.3 Hypothermia 1.8 Fitness and exercise 1.9 Musculoskeletal disorders (muscle and bone injuries) 1.10 Vibration and noise 1.10.1 Vibration 1.10.2 Noise 1.11 Infectious diseases 1.12 Sexuality 1.12.1 Sexuality and the law 1.13 Relationships 1.13.1 Romantic relationships with other crew members 1.14 Sex 1.14.1 Consent 1.14.2 Avoiding unwanted pregnancy 1.14.3 Sexually transmitted diseases 1.15 Pregnancy 1.15.1 Managing pregnancy onboard 1.15.2 When your partner is pregnant Section 2 Personal and social wellbeing 2.1 Communication 2.1.1 Verbal and non-verbal communication 2.1.2 Teamwork 2.1.3 Conflict2.2 Cultural differences 2.2.1 Gestures 2.3 Loneliness 2.3.1 Getting privacy 2.4 Bullying, harassment and discrimination 2.5 Crime 2.5.1 Theft 2.5.2 Piracy 2.5.3 Assault 2.5.4 Sexual assault and rape 2.5.5 Criminalisation 2.6 Whistle-blowing 2.7 Finance 2.8 Travel 2.9 Repatriation 2.10 Cyber security 2.10.1 Social media Section 3 Mental and emotional wellbeing 3.1 Personal resilience 3.2 Work–life balance 3.3 Boredom 3.4 Smoking, alcohol and drugs 3.4.1 Smoking 3.4.2 Alcohol 3.4.3 Drugs 3.4.4 Addiction 3.5 Overwork 3.6 Stress 3.7 Anxiety 3.7.1 Generalised anxiety disorder 3.7.2 Post-traumatic stress disorder 3.7.3 Panic disorder 3.8 Depression 3.8.1 Symptoms of depression 3.8.2 Treatment for depression 3.9 Self-harm and suicide 3.9.1 Self-harm 3.9.2 Suicide 3.10 Spiritual wellbeing Appendix A.1 Positive reflection A.2 Relaxation techniques A.2.1 Breathing exercise A.2.2 Mindfulness exercise A.2.3 Body scan A.2.4 Progressive relaxation A.3 Exercises to do onboardA.3.1 Warming up A.3.2 The plank A.3.3 The squat A.3.4 Push-ups/press-ups A.3.5 March in one place A.3.6 The mountain climber A.3.7 The double crunch A.3.8 The reverse lunge A.3.9 Cooling down A.4 Checking your body for illnesses A.4.1 Skin A.4.2 Breasts A.4.3 Testicles A.4.4 Urine A.4.5 Bowel health A.4.6 Coughs A.4.7 Hands and nails A.5 Useful contacts
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Wellbeing at Sea: A Pocket Guide for Seafarers
Language: english
Author: Connie S. Gehrt
Genre: Guide
Publisher: TSO
ISBN: 9780115539558
Format: PDF
Quality: eBook
Pages count: 138
Description: Seafaring is a very demanding profession. Being far away from family and friends, unable to leave the workplace, and having fewer choices during non-working hours can affect a seafarer’s physical, mental and emotional health. For seafarers, whilst on board, the ship is not only their place of work but also their home. This practical guide will offer guidance for seafarers on fitness and diet, general health, personal and social wellbeing, mental health issues, and relationships and communication. With an extensive appendix, it also provides useful advice to help seafarers cope with everyday life. Easy to read and full of illustrations, this pocket book will be an essential resource for seafarers who wish to enjoy a state of healthy wellbeing at sea.
Contents
ContentsPreface
Foreword
About the authors
Introduction
Section 1 General health and wellbeing
1.1 Diet
1.1.1 Risks of being underweight or overweight
1.1.2 Special diets
1.1.3 Allergies
1.1.4 Intolerances
1.2 Hydration
1.3 Seasickness
1.4 Personal hygiene
1.4.1 How to wash your hands
1.4.2 How to brush your teeth and use dental floss
1.5 Blood pressure and heart
1.5.1 Blood pressure
1.5.2 Heart
1.6 Tiredness and fatigue
1.6.1 How to improve sleep onboard
1.7 Managing climate conditions
1.7.1 Sun
1.7.2 Heat exhaustion and heat stroke
1.7.3 Hypothermia
1.8 Fitness and exercise
1.9 Musculoskeletal disorders (muscle and bone injuries)
1.10 Vibration and noise
1.10.1 Vibration
1.10.2 Noise
1.11 Infectious diseases
1.12 Sexuality
1.12.1 Sexuality and the law
1.13 Relationships
1.13.1 Romantic relationships with other crew members
1.14 Sex
1.14.1 Consent
1.14.2 Avoiding unwanted pregnancy
1.14.3 Sexually transmitted diseases
1.15 Pregnancy
1.15.1 Managing pregnancy onboard
1.15.2 When your partner is pregnant
Section 2 Personal and social wellbeing
2.1 Communication
2.1.1 Verbal and non-verbal communication
2.1.2 Teamwork
2.1.3 Conflict2.2 Cultural differences
2.2.1 Gestures
2.3 Loneliness
2.3.1 Getting privacy
2.4 Bullying, harassment and discrimination
2.5 Crime
2.5.1 Theft
2.5.2 Piracy
2.5.3 Assault
2.5.4 Sexual assault and rape
2.5.5 Criminalisation
2.6 Whistle-blowing
2.7 Finance
2.8 Travel
2.9 Repatriation
2.10 Cyber security
2.10.1 Social media
Section 3 Mental and emotional wellbeing
3.1 Personal resilience
3.2 Work–life balance
3.3 Boredom
3.4 Smoking, alcohol and drugs
3.4.1 Smoking
3.4.2 Alcohol
3.4.3 Drugs
3.4.4 Addiction
3.5 Overwork
3.6 Stress
3.7 Anxiety
3.7.1 Generalised anxiety disorder
3.7.2 Post-traumatic stress disorder
3.7.3 Panic disorder
3.8 Depression
3.8.1 Symptoms of depression
3.8.2 Treatment for depression
3.9 Self-harm and suicide
3.9.1 Self-harm
3.9.2 Suicide
3.10 Spiritual wellbeing
Appendix
A.1 Positive reflection
A.2 Relaxation techniques
A.2.1 Breathing exercise
A.2.2 Mindfulness exercise
A.2.3 Body scan
A.2.4 Progressive relaxation
A.3 Exercises to do onboardA.3.1 Warming up
A.3.2 The plank
A.3.3 The squat
A.3.4 Push-ups/press-ups
A.3.5 March in one place
A.3.6 The mountain climber
A.3.7 The double crunch
A.3.8 The reverse lunge
A.3.9 Cooling down
A.4 Checking your body for illnesses
A.4.1 Skin
A.4.2 Breasts
A.4.3 Testicles
A.4.4 Urine
A.4.5 Bowel health
A.4.6 Coughs
A.4.7 Hands and nails
A.5 Useful contacts
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