6.3 Strategies for self-care in the field of maritime SAR

By completing this course, you are already developing your knowledge and understanding of the importance of mental health and wellbeing in the field of maritime SAR. This is the first step to protecting yourself, or other humanitarian workers you work with or know, from burnout and vicarious trauma. This includes learning about ways to build personal resilience to overcome emotionally demanding times.

You may find this series of animated video clips from the Headington Institute (2020) helpful for tips in managing stress and developing resilience when facing challenging moments in your life.

Second, consider developing a self-care plan to help prepare for, cope with and build resilience from the potential emotional challenges you may encounter on the job. You may also wish to listen to more views of what self-care means to different people and why it is important to have self-care strategies.

By creating a self-care plan, you will identify resources that you can draw on if difficult situations arise. The following are some examples to get you started with creating a self-care plan (also see Table 1 in Vincett, 2018: 52–53):

  • Enrol in a professional training course or self-study course on building personal resilience.
  • Develop your reflective skills by writing in a journal as this can build your self-awareness and understanding of the emotions in humanitarian work.
  • Limit how much time you spend reading/watching the news and on social media that may provoke angry or depressive feelings.
  • Make time to regularly spend time with friends/family (outside of the field of maritime SAR).
  • Exercise regularly, have a balanced diet, and limit your caffeine and alcohol intake.
  • Stick to a regular sleep routine.
  • Create an emotional support network and make a list of people who you could talk to if you encounter an emotionally distressing situation.
  • Undertake counselling or coaching, for example, once a month, to speak to a professional who is trained to support your wellbeing.

Activity 7: Self-care plan

Timing: You should spend no more than 30 minutes on this activity.

Begin to write a self-care plan for yourself. Consider the steps above. Identify who you could include in your emotional support network. Keep your plan somewhere where you can refer to it easily, adjust accordingly and continue developing it over time.

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Discussion

Some suggestions for a self-care plan may be:

  • Do an online search for resources about resilience and read more about it.
  • Spend time, at least once a month, with friends who are not activists or in the area of supporting refugees and asylum seekers.
  • Practice mindfulness, meditation and yoga once a week.
  • Watch comedies and light-hearted films/shows or read books of a similar genre. Avoid tense, dark or politically controversial subjects.
  • Notice what type of events or occurrences during SAR activities bring about intense negative feelings in you. (These are what you may be more sensitive to and could trigger stress. Therefore, your self-care plan will be useful during these times.)
  • For those currently in SAR roles: If on a rescue mission for a lengthy period of time, make time at some point each day to mentally ‘switch off’ and not think about the day’s activities.

6.2 What is burnout?

7 Summary