Working offshore - how to build coping skills in busy, noisy environment
April 23, 2023 11:38 AM
Later this year I'm going to be working on a research ship for two months doing 12 hour+ shifts without weekends. I will be making lots of decisions and responsible for a lot of people, although I also find the work interesting and exciting. I've worked offshore before, but not for so long, and I'd like recommendations from others who have done similar work on coping strategies and building up some inner peace to retreat to for when I am away (probably around Sept/Oct).
It's likely I'll have to share a room with someone on the opposite shift, so I won't have much private space, which I expect will be difficult. Hopefully the gym on board will be open so I will do exercise every day (and be on my feet a lot). I will get to be outside on the ship, but not on land for the whole duration.
Some things I am likely to struggle with: noisy environment and people; lack of quiet space; lack of nature; lack of privacy; dealing with big personalities all the time; missing loved ones; missing my home etc. Current coping strategies include saving lots of things I want to read, writing a journal, relaxing music, and snacks. I'm not much of a TV show or movie person. I like gaming, but I can't bring a console or personal computer with me. We will probably have okayish internet access but not guaranteed.
I have earplugs, PPE and noise cancelling headphones etc., but am coming to the realisation that sometimes you just can't escape noisy environments. Looking for more long-term suggestions on building inner calm through any methods that worked for you - maybe through mindfulness, meditation etc. I have tried mindfulness techniques for a couple of months at a time, but never really stuck with it. If you stuck with it, did it work? And what worked?
I used to be a much more stressed person, and could never have managed the kind of psychological flexibility needed to do this kind of work. So I feel like I've made progress - but also that I could use some concrete ideas of how to cultivate some inner peace when it's in response to a lot of external stimuli that I cannot control or get away from. All advice much appreciated.
It's likely I'll have to share a room with someone on the opposite shift, so I won't have much private space, which I expect will be difficult. Hopefully the gym on board will be open so I will do exercise every day (and be on my feet a lot). I will get to be outside on the ship, but not on land for the whole duration.
Some things I am likely to struggle with: noisy environment and people; lack of quiet space; lack of nature; lack of privacy; dealing with big personalities all the time; missing loved ones; missing my home etc. Current coping strategies include saving lots of things I want to read, writing a journal, relaxing music, and snacks. I'm not much of a TV show or movie person. I like gaming, but I can't bring a console or personal computer with me. We will probably have okayish internet access but not guaranteed.
I have earplugs, PPE and noise cancelling headphones etc., but am coming to the realisation that sometimes you just can't escape noisy environments. Looking for more long-term suggestions on building inner calm through any methods that worked for you - maybe through mindfulness, meditation etc. I have tried mindfulness techniques for a couple of months at a time, but never really stuck with it. If you stuck with it, did it work? And what worked?
I used to be a much more stressed person, and could never have managed the kind of psychological flexibility needed to do this kind of work. So I feel like I've made progress - but also that I could use some concrete ideas of how to cultivate some inner peace when it's in response to a lot of external stimuli that I cannot control or get away from. All advice much appreciated.
One of my major ADHD symptoms is my sensitivity to noise, to the point where I can tell precisely when my adderall is wearing off at work because I am suddenly unable to understand phone calls. So I have a lot of experience with the "I heard too many noises at the same time and now my brain doesn't work" problem and various coping strategies for it.
Before your trip, experiment with different colors of noise, different music playlists, and different headphone types in different environments. YouTube has tons of 8+ hour tracks for this. White noise, pink noise, brown noise, red noise, instrumental music for sleep, instrumental music for focus, instrumental music for calming anxiety, biurnal beats, isochronic tones, etc. "Studying" and "ADHD" are good search terms to add when looking for tracks for a noisy environment because they're designed to help people block out distractions.
Then look for opportunities to field-test those tracks before your trip. Can any of them help you read in a noisy bar? Relax enough to take a nap in your car next to a major construction site? Find environments with a lot of people and a lot of unfamiliar noises and see which tracks work best for you there. And whenever possible, don't just test for 30 minutes, test for 8+ hours because something that seems fine for a short period can become intolerable over a long period.
Test your earplugs for long periods over multiple days in a row, too. There are some that are fine when they go in but excruciatingly painful after 8+ hours. Or you might be mildly allergic to the material but the contact dermatitis symptoms don't flare up until after you've worn them several days in a row.
Since it sounds like you won't have access to normal mobile internet or likely very high speed internet at all, instead of using your phone I would get a cheap MP3 player with a long battery life and then use a YouTube-to-MP3 converter to download a bunch of 8+ hour tracks of different colors of noise, sleep music, focus music, etc. -- whichever specific tracks you find the most helpful in your pre-trip experiments -- and load them into the MP3 player. Do this well in advance of the trip so you can test the player and make sure it isn't too difficult to navigate to the track you want etc.
Personally, I find brown noise or super deep red noise to work best for sleep whereas white noise is too high-pitched and keeps me awake. Also, I can't sleep with earbuds in (and as a side sleeper, typical over-ear headphones are out) but I've had some success with sleep headphones, which are stretchy bands of fabric with very very flat speakers in them. Then when I'm awake and working, I prefer over-the-air noise-canceling headphones plus instrumental trance mixes for studying. I can't stand earplugs or earbuds for long periods because they make my ears itch. Certain over-ear headphones also give me headaches from pressing my glasses into my temples if I wear them for too long. Some of the isochronic tones and biurnal beats tracks work for me and some have the opposite of the intended effect (a sleep track that actually wakes me up, a focus track that actually distracts me). These are the sorts of things you want to know about yourself, your headphones/earplugs, and your selected tracks before you are stuck with them with no opportunity to get something different.
Basically, since you know you will most likely need to use earplugs, headphones, etc. a lot more on this trip than you normally do, start living like that NOW so that all the possible problems are revealed and solved in advance of getting on the boat.
If you can afford it and have the luggage space, I would also bring a second copy of everything breakable. A second MP3 player with the exact same stuff loaded on it and second set of the exact same headphones you prefer. Because it would really suck if something broke early in the trip and you were trapped there without the ability to order a replacement and redownload the content.
posted by Jacqueline at 12:40 PM on April 23, 2023
Before your trip, experiment with different colors of noise, different music playlists, and different headphone types in different environments. YouTube has tons of 8+ hour tracks for this. White noise, pink noise, brown noise, red noise, instrumental music for sleep, instrumental music for focus, instrumental music for calming anxiety, biurnal beats, isochronic tones, etc. "Studying" and "ADHD" are good search terms to add when looking for tracks for a noisy environment because they're designed to help people block out distractions.
Then look for opportunities to field-test those tracks before your trip. Can any of them help you read in a noisy bar? Relax enough to take a nap in your car next to a major construction site? Find environments with a lot of people and a lot of unfamiliar noises and see which tracks work best for you there. And whenever possible, don't just test for 30 minutes, test for 8+ hours because something that seems fine for a short period can become intolerable over a long period.
Test your earplugs for long periods over multiple days in a row, too. There are some that are fine when they go in but excruciatingly painful after 8+ hours. Or you might be mildly allergic to the material but the contact dermatitis symptoms don't flare up until after you've worn them several days in a row.
Since it sounds like you won't have access to normal mobile internet or likely very high speed internet at all, instead of using your phone I would get a cheap MP3 player with a long battery life and then use a YouTube-to-MP3 converter to download a bunch of 8+ hour tracks of different colors of noise, sleep music, focus music, etc. -- whichever specific tracks you find the most helpful in your pre-trip experiments -- and load them into the MP3 player. Do this well in advance of the trip so you can test the player and make sure it isn't too difficult to navigate to the track you want etc.
Personally, I find brown noise or super deep red noise to work best for sleep whereas white noise is too high-pitched and keeps me awake. Also, I can't sleep with earbuds in (and as a side sleeper, typical over-ear headphones are out) but I've had some success with sleep headphones, which are stretchy bands of fabric with very very flat speakers in them. Then when I'm awake and working, I prefer over-the-air noise-canceling headphones plus instrumental trance mixes for studying. I can't stand earplugs or earbuds for long periods because they make my ears itch. Certain over-ear headphones also give me headaches from pressing my glasses into my temples if I wear them for too long. Some of the isochronic tones and biurnal beats tracks work for me and some have the opposite of the intended effect (a sleep track that actually wakes me up, a focus track that actually distracts me). These are the sorts of things you want to know about yourself, your headphones/earplugs, and your selected tracks before you are stuck with them with no opportunity to get something different.
Basically, since you know you will most likely need to use earplugs, headphones, etc. a lot more on this trip than you normally do, start living like that NOW so that all the possible problems are revealed and solved in advance of getting on the boat.
If you can afford it and have the luggage space, I would also bring a second copy of everything breakable. A second MP3 player with the exact same stuff loaded on it and second set of the exact same headphones you prefer. Because it would really suck if something broke early in the trip and you were trapped there without the ability to order a replacement and redownload the content.
posted by Jacqueline at 12:40 PM on April 23, 2023
would you have the space to bring a nintendo switch? they're pretty compact, and you could load it up with some good relaxing games
posted by 5_13_23_42_69_666 at 1:03 PM on April 23, 2023
posted by 5_13_23_42_69_666 at 1:03 PM on April 23, 2023
As someone who has a family member with sensory issues, this is something we've thought about a lot.
You might consider a couple cheap sleep masks. Not only might one help you block out light that's preventing you from getting much sleep, but when you just need a break from seeing the same thing it might give you some welcome darkness when you're trying to seek mindfulness.
Related, something that might help you turn your focus away from other stimuli outside your control is to have something familiar that is in your control. A small piece of carpet or a blanket scrap can give you a familiar texture to focus on. If you don't have either of those handy or one to your liking, you could get something like this. Searches for "texture strips" will also turn up stickers with rough semi-sandpaper like surfaces that you could also use (though that texture doesn't work for me.)
(Also, if items you're bringing are cheap enough and small enough, like a sleep mask or earplugs, pack a small bag with extras of each. Discovering you depend on something for calm and then losing it mid-journey is a Bad Thing...and having a couple extras can help calm pre-departure jitters, too.)
posted by Inkslinger at 2:51 PM on April 23, 2023
You might consider a couple cheap sleep masks. Not only might one help you block out light that's preventing you from getting much sleep, but when you just need a break from seeing the same thing it might give you some welcome darkness when you're trying to seek mindfulness.
Related, something that might help you turn your focus away from other stimuli outside your control is to have something familiar that is in your control. A small piece of carpet or a blanket scrap can give you a familiar texture to focus on. If you don't have either of those handy or one to your liking, you could get something like this. Searches for "texture strips" will also turn up stickers with rough semi-sandpaper like surfaces that you could also use (though that texture doesn't work for me.)
(Also, if items you're bringing are cheap enough and small enough, like a sleep mask or earplugs, pack a small bag with extras of each. Discovering you depend on something for calm and then losing it mid-journey is a Bad Thing...and having a couple extras can help calm pre-departure jitters, too.)
posted by Inkslinger at 2:51 PM on April 23, 2023
Taking a shower or even splashing my face with water helps reset some of my sensory overwhelm and can be a way to ground myself. I’ve also had luck with singing, humming, and even gargling which all stimulate your vagal nerve and help with mental health (these are easier for me than meditating).
posted by stellaluna at 3:35 PM on April 23, 2023
posted by stellaluna at 3:35 PM on April 23, 2023
Guitar? Ukelele?
posted by falsedmitri at 4:29 PM on April 23, 2023
posted by falsedmitri at 4:29 PM on April 23, 2023
For the absence of nature, will you be able to spend time on deck? A yoga mat or sturdy, low chair and appropriate clothing/eye/skin protection could let you take in the sun or stars, and the sounds and smells of the ocean.
A Marine friend said he loved to hang out in a mesh cage that hung somewhere on the prow, just watching the surface of the water - not sure if that will be a possibility, for practical or safety reasons, but there might be some “nature” experiences you could only get on a ship - so few people get to spend time on the open sea! Maybe a pair of binoculars for watching birds and sea-friends?
I’ve on occasion taken an essential oil of a special plant with me on long journeys - geranium, Douglass fir, spikenard - and rubbing a drop in my hands and breathing it in with closed eyes has been a lovely way to re-connect with myself.
posted by rrrrrrrrrt at 6:32 PM on April 23, 2023
A Marine friend said he loved to hang out in a mesh cage that hung somewhere on the prow, just watching the surface of the water - not sure if that will be a possibility, for practical or safety reasons, but there might be some “nature” experiences you could only get on a ship - so few people get to spend time on the open sea! Maybe a pair of binoculars for watching birds and sea-friends?
I’ve on occasion taken an essential oil of a special plant with me on long journeys - geranium, Douglass fir, spikenard - and rubbing a drop in my hands and breathing it in with closed eyes has been a lovely way to re-connect with myself.
posted by rrrrrrrrrt at 6:32 PM on April 23, 2023
Others have already made great suggestions regarding sound/quiet, but also have you considered one of those pop-up privacy tents that you can put on a twin bed?
posted by virve at 9:49 PM on April 23, 2023
posted by virve at 9:49 PM on April 23, 2023
Adjusts onion on belt.
I'll have to share a room with someone on the opposite shift,
luxury , luxury, And I'll politely correct you it's a cabin not a room.
But when I worked on a research ship we (science crew)used delight in calling it a kitchen, a floor, pointy end . ass end. boat etc. Anything except nautical terms Just to play games with the ships crew
Small things made you happy.
Now I've learned to sleep through virtually anything .
What will wake me quickly is the absence of noise. The generator stops I 'll wake up
The ships engines stop and I'll wake instantly.
I've learned that not everyone can do that , some people have difficulty with lights on , or background noise.
doing 12 hour+ shifts without weekends. I will be making lots of decisions and responsible for a lot of people, although I also find the work interesting and exciting
I know the ship works 24/7. and you probably only have people for 2 shifts .
Biggest potential problem is not the 12 hours . It's the plus that goes with it.
Set yourself a schedule.
When the work is interesting and exciting there will be a tendency to over do it. Don't.
Stick to a schedule.
Make sure you get at least 8 hours of sleep. It's easier to sleep when you have a routine.
You're not doing anyone any good if you over extend. There's always some demand on your time.
practice saying ;" sedimentary_deer is not in the office at the present time"
Say to yourself' take a reality pill '
Remember that as interesting and exciting as it is , at the end it's a job.
Be a professional. Be detached.
Act as a professional. Expect others to be professional.
Not just expect , but demand it .
You're responsible for a lot of people
People will look to you for leadership, set the tone.
dealing with big personalities
Fuck that noise.
Have them do their jobs in a professional manner. You're not a babysitter.
posted by yyz at 8:17 AM on April 24, 2023
I'll have to share a room with someone on the opposite shift,
luxury , luxury, And I'll politely correct you it's a cabin not a room.
But when I worked on a research ship we (science crew)used delight in calling it a kitchen, a floor, pointy end . ass end. boat etc. Anything except nautical terms Just to play games with the ships crew
Small things made you happy.
Now I've learned to sleep through virtually anything .
What will wake me quickly is the absence of noise. The generator stops I 'll wake up
The ships engines stop and I'll wake instantly.
I've learned that not everyone can do that , some people have difficulty with lights on , or background noise.
doing 12 hour+ shifts without weekends. I will be making lots of decisions and responsible for a lot of people, although I also find the work interesting and exciting
I know the ship works 24/7. and you probably only have people for 2 shifts .
Biggest potential problem is not the 12 hours . It's the plus that goes with it.
Set yourself a schedule.
When the work is interesting and exciting there will be a tendency to over do it. Don't.
Stick to a schedule.
Make sure you get at least 8 hours of sleep. It's easier to sleep when you have a routine.
You're not doing anyone any good if you over extend. There's always some demand on your time.
practice saying ;" sedimentary_deer is not in the office at the present time"
Say to yourself' take a reality pill '
Remember that as interesting and exciting as it is , at the end it's a job.
Be a professional. Be detached.
Act as a professional. Expect others to be professional.
Not just expect , but demand it .
You're responsible for a lot of people
People will look to you for leadership, set the tone.
dealing with big personalities
Fuck that noise.
Have them do their jobs in a professional manner. You're not a babysitter.
posted by yyz at 8:17 AM on April 24, 2023
Landlocked landlubber here, but one of my neighbors loves to play his drumset at all hours of the night. I've been finding it helpful to have a mindset "oh, I notice my dofus neighbor is practicing again... let me go back to sleep" vs "what in tarnation is my !$!@#$*# neighbor doing? The nerve!" and then I just lie awake... stewing. So being prepared to adjust your attitude to acceptance might come in handy. Like wise if you can muster some room in your interacting with people budget it is potentially helpful to get to know (some of your more tolerable) ship mates better. IME it's easier to feel annoyed with the noise when it feels like me vs. everyone else than when I'm feeling less isolated. During the first few days try to learn the rhythm on board. You may find it helpful to know which periods of time are louder and quieter and adjust your sleep/ activity schedule accordingly.
Consider bringing your most comfortable pillow and pajamas. If space permits, bring something that would be comfortable to sit on to help you enjoy that more isolated corner or make the bed a tiny bit more comfortable. If permitted, you might find it helpful to bring a small portable fan (for air circulation, white noise, and possibly cooling) or mini air filter. A power bank would probably come in handy too.
I think it can be valuable to have a physical calendar where you can mark down the days and maybe a good habit you don't want to break the chain.
If you can't bring a computer, I would suggest bringing a tablet full of games that don't require internet access (as well as books, audio books, and podcasts).
posted by oceano at 11:42 AM on April 24, 2023
Consider bringing your most comfortable pillow and pajamas. If space permits, bring something that would be comfortable to sit on to help you enjoy that more isolated corner or make the bed a tiny bit more comfortable. If permitted, you might find it helpful to bring a small portable fan (for air circulation, white noise, and possibly cooling) or mini air filter. A power bank would probably come in handy too.
I think it can be valuable to have a physical calendar where you can mark down the days and maybe a good habit you don't want to break the chain.
If you can't bring a computer, I would suggest bringing a tablet full of games that don't require internet access (as well as books, audio books, and podcasts).
posted by oceano at 11:42 AM on April 24, 2023
I've found that learning meditation techniques through the Calm app has been useful even when the app isn't available to me. You can subscribe now, get a lot of practice in, and learn what works for you.
posted by knile at 2:19 PM on April 24, 2023
posted by knile at 2:19 PM on April 24, 2023
Thanks everyone - all great suggestions and much appreciated!
And yes, I do take a bit of glee in calling the vessel a boat just to wind up the engineers ;p And I also need to work on my own management skills, as las time, I did indeed feel a bit like a teacher telling off naughty toddlers!
posted by sedimentary_deer at 10:44 AM on April 28, 2023
And yes, I do take a bit of glee in calling the vessel a boat just to wind up the engineers ;p And I also need to work on my own management skills, as las time, I did indeed feel a bit like a teacher telling off naughty toddlers!
posted by sedimentary_deer at 10:44 AM on April 28, 2023
Have a great voyage!
I forgot to mention this little device called Zoleo which may be useful in your travels
It's a satellite messenger which pairs with your mobile phone and uses Iridium network to send and receive texts anywhere in the world. North Pole, mid Atlantic doesn't matter. Just need view of the sky.
I have had one for a couple of years and it works well. Easy to keep in touch with family and friends when away from cell service or internet Much cheaper than a satellite phone.
posted by yyz at 12:21 PM on April 28, 2023
I forgot to mention this little device called Zoleo which may be useful in your travels
It's a satellite messenger which pairs with your mobile phone and uses Iridium network to send and receive texts anywhere in the world. North Pole, mid Atlantic doesn't matter. Just need view of the sky.
I have had one for a couple of years and it works well. Easy to keep in touch with family and friends when away from cell service or internet Much cheaper than a satellite phone.
posted by yyz at 12:21 PM on April 28, 2023
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posted by cgg at 11:57 AM on April 23, 2023