Mental Wellness in Yachting | Avoid Burnout for Career Longevity

Life onboard is intense – no denying that – but it’s all about how you deal that matters. In this post, we’ll look at why yachting is so stressful, what mental health and wellness onboard means to us and we’ll share some real life stories of fellow yacht stews and their struggles with yachting life. We’ll also show you the latest mental wellness tips and tools for coping in these stressful environment.

So, you’re juggling a dozen tasks at once, trying to please guests, manage your crew responsibilities, and somehow find a moment for yourself—all while operating on minimal sleep. Sound familiar? This is the whirlwind world of yacht stewards and stewardesses. It’s a life that’s exhilarating, challenging, and unlike any other. It demands not just physical stamina, but mental resilience too.

👉 In yachting, the guest experience requires so much time and effort that crew often forget to look after themselves physically, let alone mentally. However, prioritizing your mental health and wellness in yachting can actually help maintain your physical health as well.

Recent research showed that:
– 63% of crew suffered from one or more episodes of work related stress* and
– 82% had experienced low crew morale.*

Lou Holtz hit the nail on the head when he said, “It’s not the load that breaks you down, it’s the way you carry it.”

Understanding Yachting Life

Life onboard

Living on a yacht as crew comes with its fair share of challenges. For starters, you’ll be sharing a small cabin with a stranger, leaving you with no personal space. You’re also sleeping where you work, and you have no say in who you share your space with. If you don’t get along, your options are to quit or suck it up.

It can be lonely, even though you’re surrounded by people. It’s exhausting because you always have to be professional from the moment you wake up until you go to sleep – and even in your sleep, since nobody wants to hear you snore or fart.

You have to endure other people’s weird quirks and sometimes obnoxiously oversized personalities which can be stressful. And forget about pooping in peace; your cabin mate’s head is probably just on the other side of a thin wall…

Work Pressure

The pressure? Oh, it’s real. Your captain, HOD and the owner/guests expect 7-star standards, so there’s a high bar for perfection. Whether it’s keeping those cabins, heads and living areas spotless or making sure every tea, coffee or cocktail is Instagram-perfect, or coming up with jaw-dropping tablescapes for every meal, the workload will keep you on your feet for hours at a time. And not all yachts comply with the hours of work and rest guidelines set out by the MLC, unfortunately.

Somewhere along the line, you may even feel like you’re doing all the work (which isn’t always the case; it’s just your tired mind making you believe this). You’re also dealing with major disruptions to your normal sleep patterns due to late nights, early mornings, and a rotating duty roster. Not to mention the fact that there are hardly any, if any, days off during the season, which can last 3 to 4 months.

And then there’s the social side of things. Your crew becomes your family, for better or for worse. It’s a melting pot of personalities, cultures, and habits, all confined to a space where privacy is a luxury. Navigating these relationships and onboard dynamics is a skill on its own. You’ve got to be a team player, a peacemaker, a self-starter and sometimes a shoulder to cry on. It’s an intense bonding experience but can also lead to drama that would give any soap opera a run for its money.

Difficult Situations

While not the norm, yacht stews may occasionally face challenging situations such as unwanted sexual attention, bullying, aggression, and abuse. It’s crucial to be prepared and know your rights and resources.

Understanding how to handle these situations professionally and assertively is essential for maintaining your safety and well-being onboard. It’s important to report such incidents to trusted authorities or seek support from organizations that specialize in crew welfare.

‼️ It’s NEVER ok to have anyone hurt you or make you feel less than the awesome person you are.

Mental Health & Wellness in Yachting

What is Mental Wellness?

Think of mental wellness like your phone’s battery life – it needs regular check-ins and recharging to keep you going. It’s how you think, feel, and handle stress, relationships, and decisions. Good mental wellness doesn’t mean you’re always happy or free from bad days. It’s about feeling equipped to manage the ups and downs, keeping that inner balance even when times get tough.

Common Struggles in yachting

Stress and anxiety top the list, often brought on by the pressure to be ‘on’ all the time while operating on minimal sleep.

Loneliness can hit hard when you’re far from home, missing big events, or just craving a simple chat with someone who doesn’t share your work and sleep space.

Burnout is another common issue, characterized by feeling depleted and struggling with even the smallest tasks.

Bullying can also be a significant problem, with negative behavior from crew-mates creating a hostile environment onboard.

These are the not-so-glamorous parts of yacht life and are, unfortunately, very common.

You might also like to read the following post:
Bullying in Yachting: Am I being bullied, or is this yachting life?

10 Top Mental Wellness Tips in Yachting

These are evidence-based and proven mental health and wellness tips specifically designed for yacht stews by yacht stews. Implementing these can help you maintain both your mental and physical well-being while managing the demands of yachting life.

Nutrition & hydration

There’s a reason why this is first on the list. It’s essential to eat properly, avoid skipping meals, and stay hydrated, especially in a demanding work environment like yachting. Consuming balanced meals provides the necessary nutrients and energy to maintain physical and mental well-being. Staying hydrated helps prevent fatigue and supports overall health. Additionally, taking multivitamins can help fill nutritional gaps and combat stress by supporting the body’s needs. Together, these habits help manage stress levels, improve mood, and maintain energy throughout the day.

Take a short break

Studies show taking short breaks can ease stress. Research has found that brief breaks of 10 minutes or less can help reduce mental fatigue, improve concentration, and enhance overall well-being. These tiny pauses can provide a mental reset, help manage stress, and improve productivity and mood. ¹

So make the most of your short breaks by either stretching, doing a quick mental reset,(I chose to be here and I’m making the most of this experience), get some fresh air and admire the view or grab a quick snack and stay hydrated.

Laugh (and smile!)

Don’t forget to laugh – when you laugh, several positive physical changes occur in your body. Laughter stimulates your organs by increasing the intake of oxygen-rich air and enhancing circulation, which helps relax muscles and relieve tension. It also triggers the release of endorphins, the body’s natural feel-good chemicals, and reduces the levels of stress hormones such as cortisol. This combination of effects helps reduce stress and improve mood ².

Even smiling has similar benefits to laughing. It can lower blood pressure, improve immune function, and increase overall feelings of happiness. Smiling helps create a positive feedback loop, making you feel better and more relaxed. Additionally, it is contagious; it can enhance social interactions and make you appear more approachable and friendly, fostering better relationships with your guests and fellow crew.

Sleep Hygiene & Quality

Consistent sleep is crucial for good mental health in yachting. When it’s not possible, focus on sleep quality and try to grab a nap during downtime. Sleep hygiene is super important too. This means that you should aim for a cool, quiet and dark cabin (earplugs and sleep mask) and always have clean bed linen. Fresh sheets can help you feel more relaxed and promote better sleep.

Additionally, avoid heavy meals, caffeine, and alcohol before you hit the bunk. With the short time you have between ending your duty and needing to get some sleep, there’s often little time for a proper wind-down routine.

This is where a quick stretching session can be beneficial. Stretching helps relax your muscles and can reduce tension, making it easier to transition into sleep. Focus on gentle, calming stretches like neck rolls, shoulder stretches, and forward bends. This brief physical activity can help signal to your body that it’s time to rest, promoting a more restful sleep even with a limited pre-sleep routine.

Easy Stretching Routine for you

Reach for the Sky: Extend arms upward, stretching the torso.
Side Stretches: Lean to each side, stretching the sides of the body.
Neck Rolls: Gently roll the head in circular motions.
Shoulder Rolls: Roll shoulders forward and backward.
Ankle Rotations: Rotate each ankle in circular motions.
Foot Flexing: Point and flex feet to stimulate circulation.

Stretching is beneficial not only before bedtime but also for waking up after limited sleep. It increases blood flow, enhances circulation, and relieves muscle stiffness, helping alleviate grogginess. By activating the parasympathetic nervous system, stretching promotes alertness and improves mood.

Simple stretches like reaching for the sky, side stretches, or neck and shoulder rolls can effectively refresh your body and mind. Also, flexing your feet can stimulate the nervous system, increasing circulation and helping wake up the body. This simple movement can enhance alertness and prepare you for the day ahead.

Exercise

Wherever possible, squeeze in some exercise, even if it’s just a few limited space exercises in your cabin. Getting your heart rate up, even briefly, can significantly reduce stress and anxiety.

Exercise releases endorphins, often called “feel-good” hormones, which naturally elevate your mood. It also helps decrease cortisol levels, a stress hormone, promoting a sense of calm.

Even short bursts of activity can improve cardiovascular health, boost energy levels, and provide a mental reset, helping you feel more alert and ready to tackle your duties.

Deep Breathing & Meditation

Deep breathing and meditation are crucial mental health tools. They help reduce stress and promote relaxation. Deep breathing calms the nervous system, while meditation fosters mindfulness and emotional balance.

These simple practices can provide a quick mental reset, making it easier to cope with daily onboard challenges.

Create a Support Network

You’re part of a tribe, even if it doesn’t always feel like it. Build your support network both onboard and back home. Keep up with friends and family through calls or texts. Onboard, find that one crew member you can talk to. Or better yet, create a ‘we’re in this together’ group where you can all let off steam and support each other.

‼️ Group chats can be a great support space, but remember not to give away details on the guests/owner/yacht/crew. This can violate your terms of employment or NDA (non-disclosure agreement).

Professional Help

This one’s important: if you find yourself constantly battling anxiety, deep sadness, or even thoughts of self-harm, it’s time to seek professional help. There’s absolutely no shame in it – it’s as important as seeing a doctor for a physical injury.

Avoid the temptation to self-medicate with drugs or alcohol. This is like putting a band-aid on a deep wound – it might hide it, but it won’t fix it. Professional therapists, counselors, or psychologists can provide the right tools and support to help you navigate through these tougher waters.

💕 For people who understand how the stresses in yachting can impact our mental health, check out Yacht Crew Help. They offer a confidential, no judgement, professional, 24/7/365 helpline on WhatsApp, phone call, LiveChat, call-back or email.

Stay Connected

In today’s world, staying connected is easier than ever. Use technology to your advantage. Apps like WhatsApp, FaceTime or Skype are lifelines to the outside world. Plan regular video calls with family and friends to keep those home ties strong.

Social media is also a great way to stay in the loop, but remember to use it positively. Connect with uplifting groups or follow accounts that inspire you, not bring you down.

‼️ Avoid lying in your bunk and doomscrolling before going to sleep. Instead read or listen to a book or podcast, or listen to your favorite relaxation app.

Real Stories from Real Yacht Stews

Recently, we reached out on social media, asking fellow yacht stews to share their mental health journeys with us. The response was overwhelming! Here are a few of their stories. Their candid tales shed light on the realities of yacht life and how they’ve navigated its challenges.

‼️ WARNING: Some of the testimonials below may be triggering. If you are experiencing or have experienced abuse or aggression, please seek immediate help. Reach out for support and know that you aren’t alone. Your fight is our fight, and we, as a community of yacht stews, will always have your back.

Emma’s Story

Emma faced severe anxiety leading to panic attacks shortly after starting her first season in yachting. Fortunately, her chief stew recognized the signs, as she had experienced anxiety herself. With her support, Emma sought medical advice and began medication and regular therapy sessions via Zoom. She also benefited from joining our mentorship and coaching program. Now, in her third season, Emma has become a chief stew. She helps her team by having daily check-ins and manages her anxiety with confidence.

Rebecca’s Tale

Rebecca initially enjoyed her first season as part of a crew, appreciating the camaraderie. However, in her second season, she challenged herself as a Sole Stew, which she found isolating and stressful. Despite having other crew members, including the captain, deckhand, and chef, their close-knit bond made her feel like an outsider. Over time, they became good friends, but Rebecca struggled with loneliness. To cope, she regularly FaceTimed her family, who provided encouragement and pep talks. She also reminded herself daily of her reasons for being in yachting, helping her stay motivated.

Laura’s Journey

Laura was thrilled to begin her first season in yachting after completing her qualifications and leaving her hospitality job. She spent a month dockwalking in a major yachting hub, job hunting around the clock, socializing, and often drinking at night. She eventually secured a junior stew position on a large superyacht, which immediately went into charter. The long hours and lack of sleep led to severe burnout, and by the third month, she was physically and emotionally drained. Her hair and nails stopped growing, and she felt a deep sense of exhaustion. Realizing the severity of her situation, Laura requested medical leave and was hospitalized for severe exhaustion, dehydration, and malnourishment. A year later, she’s back in yachting, having learned the importance of pacing herself and mentally preparing for the job’s challenges. She now does regular self-check-ins to gauge her stress levels and has created her own stress management plan that includes eating properly, staying hydrated, exercising, and having fun. She also wishes she had heeded the advice from industry veterans when she first considered yachting.

Mona’s Experience

Mona left her office job as a social worker and landed a role as a third stew on a superyacht, where she was responsible for housekeeping. The job quickly became overwhelming due to the relentless pace and lack of on-the-job training. She faced belittling and yelling from the chief stew. Despite reporting this behavior to the captain, no action was taken. After a few months, she resigned and found a yacht with a supportive crew. Mona now realizes that the toxic environment she experienced was due to poor leadership skills on that yacht.

Katya’s Challenge

Katya joined as a second stew and faced a challenging environment with a liveaboard owner who constantly partied. The owner would call the stews fat, demand they wear tons of makeup, and not make eye contact with him or his guests. He also touched them inappropriately and forced them to sit on his lap. The toxic environment, combined with constant body shaming and inappropriate behavior, led Katya to develop bulimia (nervosa) out of stress. Despite these challenges, Katya stayed onboard for three months while searching for another job. She eventually found a position with a lovely crew and owners, traveling to amazing locations. However, she continued to struggle with her eating disorder. Katya confided in a fellow stew who had also experienced bulimia and was encouraged to seek professional help, which she did, leading to significant improvement in her life. After six years in the industry, Katya left yachting and now advocates for women’s mental health, raising awareness about the challenges faced in the yachting world.

💙 These stories offer a window into the diverse experiences of yacht stews. They’re not just stories of challenges but also of resilience, camaraderie, and personal discovery.

Help is here…

Your mental health and emotional wellbeing journey doesn’t have to be a solo voyage.

Yacht Crew Help Website: www.yachtcrewhelp.org – A comprehensive resource for yacht crew, offering advice, contacts for professional support, and a wealth of information on mental health and wellbeing.

Remember, reaching out is a sign of strength, not weakness.

Final Say…

Remember, your mental health is as vital as your physical health, not just in yachting. Like any skill, managing your mental and emotional health and wellbeing gets better with practice and support. Save these tips and don’t hesitate to reach out when you need a helping hand.

You’re part of a dynamic, resilient community – full of individuals who, just like you, are navigating the unique challenges of yacht life.

👉 Please message or email me if you would like to chat. I’ll always try to help you.

🗄 ✅ Download the FREE guide:
10 Latest Mental Wellness Tips for Yacht Stews