Wellbeing at sea : a pocket guide for seafarers / Connie S. Gehrt, Georgina Robinson.

Format:

Book

Author/Creator:

Gehrt, Connie, author.

Robinson, Georgina J., author.

Language:

English

Subjects (All):

Seafaring life.

Quality of life.

Physical Description:

xv, 179 pages.

Place of Publication:

London : The Stationery Office, 2020.

Summary:

"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."--Publisher.

Contents:

Wellbeing at Sea: A Pocket Guide for Seafarers

Behaving Safely: a practical guide for risky work

Contents

Preface

Foreword

About the authors

Introduction

1 General health and wellbeing

1.1 Diet

Table 1.1 The proportions of foods that adults are recommended to eat each day

1.1.1 Risks of being underweight or overweight

Figure 1.1 A balanced diet. Source: Crown copyright. Public Health England in association with the Welsh Government, Food Standards Scotland and the Food StandardsAgency in Northern Ireland.

Figure 1.2 The risks of being overweight

1.1.2 Special diets

1.1.3 Allergies

Table 1.2 Symptoms of mild and severe allergic reactions

1.1.4 Intolerances

1.2 Hydration

Figure 1.3 The effects of dehydration

1.3 Seasickness

1.4 Personal hygiene

1.4.1 How to wash your hands

Figure 1.4 How to wash your hands

1.4.2 How to brush your teeth and use dental floss

Figure 1.5 How to brush your teeth

Figure 1.6 How to floss your teeth

1.5 Blood pressure and heart

1.5.1 Blood pressure

1.5.2 Heart

Figure 1.7 Symptoms of heart disease

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

Figure 1.8 Symptoms of heat stroke

1.7.3 Hypothermia

Figure 1.9 Symptoms of hypothermia

1.8 Fitness and exercise

1.9 Musculoskeletal disorders (muscle and bone injuries)

Figure 1.10 Areas commonly affected by MSDs

1.10 Vibration and noise

1.10.1 Vibration

Figure 1.11 Effects of whole-body vibration

Figure 1.12 Effects of hand-arm vibration

1.10.2 Noise

1.11 Infectious diseases

1.12 Sexuality

Table 1.4 Sexual identity

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

Table 1.5 Methods of contraception

Table 1.6 Avoiding pregnancy after unprotected sex

1.14.3 Sexually transmitted diseases

1.15 Pregnancy

1.15.1 Managing pregnancy onboard

1.15.2 When your partner is pregnant

2 Personal and social wellbeing

2.1 Communication

2.1.1 Verbal and non-verbal communication

Figure 2.1 Open (left) versus defensive (right) body language

2.1.2 Teamwork

2.1.3 Conflict

2.2 Cultural differences

2.2.1 Gestures

Table 2.1 Common gestures and their meanings in different countries

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

Table 2.2 Travel checklist

2.9 Repatriation

2.10 Cyber security

2.10.1 Social media

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

Figure 3.1 What's in a cigarette?

Figure 3.2 Effects of smoking

3.4.2 Alcohol

Figure 3.3 One unit of alcoholic drink

Figure 3.4 Long-term effects of alcohol abuse

3.4.3 Drugs

Table 3.1 Negative effects of illegal drugs

Table 3.2 Negative effects of prescription drug misuse

3.4.4 Addiction

3.5 Overwork

3.6 Stress

Table 3.3 Symptoms of stress

3.7 Anxiety

Figure 3.5 The fight, flight or freeze response

3.7.1 Generalised anxiety disorder

Figure 3.6 Risk factors for developing GAD

Table 3.4 Symptoms of generalised anxiety disorder

3.7.2 Post-traumatic stress disorder

Table 3.5 Symptoms of post-traumatic stress disorder

3.7.3 Panic disorder

Table 3.6 Symptoms of panic attacks

3.8 Depression.

Figure 3.7 Risk factors for developing depression

3.8.1 Symptoms of depression

Table 3.7 Symptoms of depression

3.8.2 Treatment for depression

3.9 Self-harm and suicide

3.9.1 Self-harm

3.9.2 Suicide

Figure 3.8 Risk factors for attempting 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 onboard

A.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

Index

Wellbeing at Sea: A Pocket Guide for Seafarers.

ISBN:

0-11-553955-7

0-11-553788-0

0-11-553787-2

9780115537875

9780115537882