Written by Ena Begovic, Chief Stewardess and Mental Health Therapist at @crew.sessions
When you live and work in high-pressure environments like yachts, communication isn’t just a nice-to-have—it’s a lifeline.
We often think of communication as something that helps others understand us, or something we should be better at to “avoid drama.” But here’s a deeper truth:
How we communicate has a direct impact on our mental health.
And when we don’t feel safe to express ourselves, our stress increases, our relationships suffer, and our sense of well-being erodes over time.
The Emotional Toll of Unspoken Tension
Onboard, where privacy is limited and emotions can run high, even small issues—an offhand comment, a tone shift, a misunderstanding—can take root if left unspoken.
Yet many of us keep quiet because we worry:
“I don’t want to seem sensitive.”
“There’s no time to deal with this now.”
“If I bring it up, it’ll only make things worse.”
But suppressing emotion doesn’t protect us—it drains us. Over time, holding things in can lead to:
Anxiety or overthinking
Mood swings or irritability
Burnout and emotional detachment
Loneliness, even in a team
Learning to communicate in healthier ways improves relationships and actively protects others and one's mental well-being.
Healthy Communication Is Mental Health Care
Here’s how building better communication habits supports a stronger emotional foundation onboard:
1. Expressing Your Needs Reduces Anxiety
When you voice what’s bothering you calmly and clearly, you free up emotional energy. You stop rehearsing the problem in your head, and start creating space for solutions—and relief.
2. Clear Boundaries Prevent Burnout
Communicating limits (instead of pushing through everything) protects your time, energy, and emotional bandwidth. Boundaries are not selfish—they’re essential to sustainability in this industry.
3. Empathy Builds Emotional Safety
Being around people who listen and get you lowers stress and boosts resilience. That sense of “I’m safe here” helps regulate your nervous system and makes work feel less like survival, more like teamwork.
4. “I” Language Builds Trust, Not Tension
Replacing blame with vulnerability softens conversations and builds bridges. Try:
“I felt hurt when that happened,” instead of “You were rude.”
This helps you be heard and keeps things from escalating unnecessarily.
5. Appreciation Fights Emotional Isolation
We often overlook the power of saying:
“Thank you.”
“I saw how hard you worked.”
“That meant a lot.”
Acknowledging one another helps break the cycle of feeling unseen or underappreciated—a common trigger for mental health struggles at sea.
Making Communication a Daily Mental Health Practice
You don’t need to wait for a team meeting or a serious conflict to use healthy communication. In fact, it’s the small, everyday moments that matter most. When we make communication part of our regular self-care and team culture, we start to feel safer, more supported, and more connected.
Here’s how to do it—with real-life examples from yacht life:
✅ Listen to Understand, Not Just to Respond
When someone shares something—even if it’s minor—pause before jumping in with a fix or opinion. Instead, be curious.
Instead of:
"You shouldn’t feel that way, that’s not what I meant."
Try:
"I didn’t realize it came across that way. Can you tell me more about how it felt for you?"
Why it matters:
Active listening helps people feel validated, which reduces stress and prevents misunderstandings from escalating.
✅ Use Calm Body Language—Your Posture Speaks Too
How you show up physically matters. When you're tense, arms crossed, or distracted, it sends a message—even if your words are kind.
Practice:
Make eye contact when someone is speaking to you
Uncross your arms, relax your shoulders
Set your phone down during a conversation
Why it matters:
Nonverbal cues create either connection or distance. Even a warm smile or nod can help someone feel heard and safe.
✅ Avoid Assumptions—Ask Instead
When we feel hurt or confused, our brains often jump to conclusions: “She’s ignoring me”, “He’s mad at me”, or “They don’t respect me.”
Instead of:
"You clearly have a problem with me."
Try:
"Hey, I’ve noticed some tension lately. Is everything okay between us?"
Why it matters:
Asking opens dialogue, while assuming shuts it down. Replacing assumptions with questions creates emotional safety and prevents unnecessary conflict.
✅ Name Your Feelings Instead of Blaming Actions
Shifting from blame to vulnerability changes the entire tone of a conversation.
Instead of:
"You never include me in decisions!"
Try:
"I’ve been feeling left out lately, and I’d love to be more involved."
Why it matters:
“I” statements help others understand you without triggering defensiveness. They also help you stay connected to your own emotional needs instead of just venting frustration.
✅ Acknowledge the Good, Not Just the Problems
Mental health thrives in environments where people feel seen and appreciated, not just corrected.
Say things like:
“I saw how quickly you turned that cabin around. That was impressive.”
“Thank you for having my back with that tricky guest request.”
“I love how calm you are under pressure. It helps me stay grounded, too.”
Why it matters:
Positive reinforcement builds self-esteem and team morale. It helps prevent burnout and reminds everyone that their work and effort are valued.
You don’t have to wait for a conflict to have a breakthrough. Start small. Say one thing that’s been on your mind. Check in with a teammate. Say thank you out loud.
The more we normalize real conversations, the less we carry alone. And sometimes, the most powerful thing you can do is talk to someone outside the boat.
Therapy—whether it’s a one-time session or ongoing support—can help you process emotions, gain clarity, and build healthier communication patterns that serve you both onboard and off.
If you're ready to talk to someone who understands life at sea, I offer online sessions for yacht crew. 👉 Book a session here
You don’t have to figure it all out alone. I am here to support you.
Ena Begovic is a Chief Stewardess with a degree in Psychological Counseling and Guidance, and a psychotherapist-in-training specializing in Couples and Family Therapy.
Originally from Montenegro, Ena has been immersed in the maritime world from a young age—first as a competitive sailor on the national team, and later working alongside her father, a captain. In 2020, she officially entered the yachting industry, where she quickly recognized how closely the emotional dynamics of life at sea aligned with her training in psychology.
Today, Ena merges both passions through her platform, @crew.sessions, which offers online therapy for yacht crew, individuals, couples, and families.
