Maintaining emotional calm on board merchant ships is crucial due to the high-stress environment and the potential for isolation during long voyages. Here are some strategies that may help:

1. Maintain Regular Contact with Loved Ones: Utilize communication technologies to stay in touch with family and friends. Regular contact can provide emotional support and a connection to life on land.
2. Create a Routine: Establish a daily routine to provide structure to your day, which can be comforting and reduce anxiety.
3. Exercise Regularly: Physical activity is a great stress reliever. Many ships are equipped with gyms or exercise areas. Even without equipment, there are plenty of exercises that can be done in a small space.
4. Engage in Hobbies: Bring materials or instruments for hobbies you enjoy. Reading, playing a musical instrument, or any other leisure activity can be excellent for mental health.
5. Socialize with Crew Members: Foster a sense of camaraderie and support among the crew. Social interactions can be a powerful antidote to feelings of isolation.
6. Practice Mindfulness and Meditation: These practices can help you remain grounded and calm, reducing the impact of stress.
7. Professional Development: Use the time to engage in professional development, like taking online courses or reading technical literature. This can provide a sense of accomplishment and progression.
8. Healthy Eating: Maintain a balanced diet. The food you eat can significantly affect your mood and energy levels.
9. Adequate Sleep: Ensure you get enough rest. Sleep is critical for emotional and physical well-being.
10. Access to Psychological Support: Some shipping companies provide access to counseling services for their crew. Utilize these services if you’re feeling overwhelmed.
11. Journaling: Keeping a journal can be a therapeutic way to express feelings and reflect on experiences.
12. Practice Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, or yoga can help manage stress levels.
13. Limit Intake of Caffeine and Alcohol: These substances can affect your mood and sleep patterns, so it’s best to consume them in moderation.
14. Participate in Shipboard Activities: Many ships organize activities like games, movie nights, or BBQs. Participating can provide a sense of community and fun.
15. Set Personal Goals: Setting and achieving personal goals, even small ones, can provide a sense of purpose and accomplishment.
16. Stay Informed: Be aware of what is happening on the ship and any potential changes to schedules or ports. Uncertainty can be a major source of stress.
17. Understand and Accept the Environment: Acknowledge that the shipboard environment is unique and can be challenging. Accepting that some things are out of your control can help reduce frustration.
18. Be Proactive About Your Role: Understand your job responsibilities thoroughly and take proactive measures to manage your workload effectively.