Feel better now!
Working in Sail Training can be highly rewarding, but as with any other line of work, there can be times when you may feel stressed, anxious, or overwhelmed. This can happen to anyone – and it’s okay to ask for help! On this page, you will be able to find some helpful contacts for if you need (or somebody you are supporting needs) urgent help. Here, you can also find some exercises to help you cope with the next few hours if you are struggling.
If your organisation has a designated mental health first aider, then they may be able to talk to you about how you are feeling.
If you are struggling to cope day to day, then it’s important to get professional support by contacting your GP.
You can also use our page to find more resources to promote good mental health practices.
Who can you contact?
If you or the person you are with is in a state of crisis, you may need to seek help. This may come in many forms depending on the severity of the situation.
-
Samaritans Tel: 116 123
Free to call 24/7. Available all year round.
-
NHS 24 Tel: 111
Free to call 24/7. Available all year round.
-
Shout Crisis Text Line Text: 85258
Text "SHOUT" to 85258, or text "YM" if you're under 19.
-
ISWAN - Yacht Crew Help Tel: 0203 713 7273
Free multilingual & confidential helpline for professional yacht crew, 24 hours a day, 365 days a year
-
Crisis Line
Your employers insurance may include a Crisis or helpline number. If you have a Crisis Line number, it's best to call it.
Remember!
If you, or the person you are with, is in immediate risk of harm, you must not hesitate to call the emergency services (call 999) or go directly to A+E. Click the button below for NHS advice on where to get urgent help for mental health.
Quick exercises
This breathing exercise comes from the NHS website. Click here for more.
This calming breathing technique for stress, anxiety, and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine. You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you’re lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight or bend your knees so your feet are flat on the floor. If you’re sitting, place your arms on the chair arms.
If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
-
Let your breath flow as deep down into your belly as is comfortable, without forcing it
-
Try breathing in through your nose and out through your mouth
-
Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first
-
Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful
-
Keep doing this for 3 to 5 minutes
Mind exercises to help you cope
NOW
Making a plan for the future
If you find it difficult to focus, or you're unsure how to manage your day, writing down what you'll do next might help you feel more in control of the situation.
Relaxing & calming exercises
If you are feeling anxious or scared, there are many different things that you can do to help yourself cope. Check out the different exercises linked below.
Coping with scary thoughts
Some people experience thoughts that are frightening or alarming. They could be about suicide, harming yourself and others, or hearing voices.
Apps & Websites
NHS - Every Mind Matters
Mind
ISWAN
ISWAN promotes and supports the welfare of seafarers all over the world.
Headspace
SAMH
Calm
Mental Health Foundation
Feel better now!
It’s okay to ask for help! Here are some helpful contacts for if you need (or somebody you are supporting needs) urgent help. On this page, you can also find somexercises to help you cope with the next few hours.
If your organisation has a designated mental health first aider, then they may be able to talk to you about how you are feeling.
If you are struggling to cope day to day, then it’s important to get professional support by contacting your GP.
You can also use our page to find more resources to promote good mental health.
Who can you contact?
-
Samaritans
Tel: 116 123 - Free to call 24/7. Available all year round.
-
NHS 24
Tel: 111 - Free to call 24/7. Available all year round.
-
Shout Crisis Text Line
Text "SHOUT" to 85258, or text "YM" if you're Under 19.
-
ISWAN - Yacht Crew help
Tel: 0203 713 7273 Free multilingual & confidential helpline for professional yacht crew, 24 hours a day, 365 days a year
-
Crisis Line
Your employer or their insurance may have a helpline phone number. If you have a Crisis number it's best to call it.
If you or the person you are with is in a state of crisis, you may need to seek help. This may come in many forms depending on the severity of the situation.
Remember!
If you, or the person you are with, is in immediate risk of harm, you must not hesitate to call the emergency services (call 999) or go directly to A+E. Click the button below for NHS advice on where to get urgent help for mental health.
Quick exercises
This breathing exercise comes from the NHS website. Click here for more.
This calming breathing technique for stress, anxiety, and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine. You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you’re lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight or bend your knees so your feet are flat on the floor. If you’re sitting, place your arms on the chair arms.
If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
-
Let your breath flow as deep down into your belly as is comfortable, without forcing it
-
Try breathing in through your nose and out through your mouth
-
Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first
-
Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful
-
Keep doing this for 3 to 5 minutes
Mind exercises to help you cope
NOW
Making a plan for the future
If you find it difficult to focus, or you're unsure how to manage your day, writing down what you'll do next might help you feel more in control of the situation.
Relaxing & calming exercises
If you are feeling anxious or scared there are many different things that you can do to help yourself cope. Check out the different exercises linked below.
Coping with scary thoughts
Some people experience thoughts that are frightening or alarming. They could be about suicide, harming yourself and others, or hearing voices.
Apps & Websites
NHS - Every Mind Matters
Headspace
Calm
SAMH
Mind