The first weeks at home after a voyage feel like a holiday. Rest, family, friends, jobs that have waited for months. Then the holiday ends, and there’s still no new contract. A week, a month, two. Phone in hand, email checked ten times a day, and in your head: “What if they never call again?”
A gap between contracts is a normal part of the seafaring profession. But today it often drags on and becomes a source of serious anxiety. This article is about keeping your psychological balance while you’re ashore — and not letting the waiting eat up your life.
Why the gap between voyages can be harder than the voyage itself
On board everything is clear: watches, duties, schedule, a goal — to finish the contract. Ashore that structure disappears, and new pressures appear.
- Losing your rhythm. Without watches the day blurs: you go to bed late, wake up late, get nothing done.
- A blow to identity. “I’m a seafarer” is not just a job, it’s part of who you are. Without a contract the question arises: “So who am I now?”
- Financial anxiety. Savings shrink, and the date of the next income is unknown.
- Shame in front of family. A feeling that you’re “sitting at home” while others work.
- External circumstances. War, changes in the maritime industry, a crowded market — things you can’t influence.
Important: anxiety during a gap between contracts is not a sign of weakness. It’s a normal reaction to a situation with little control and a lot of uncertainty.
Five thinking traps that fuel anxiety
Uncertainty is unpleasant in itself. But what exhausts us most is what we do with it in our heads. Here are the traps most people fall into.
- Catastrophising. “If there’s no contract this month, there will never be one.” One bad week turns into a forecast for the rest of your life.
- Comparing. “Sasha’s already gone to sea and I’m still at home.” You see someone else’s result but not their circumstances.
- Groundhog Day. Every day is the same: wake up, check email, wait. The brain reads this as stagnation and a dead end.
- Isolation. You don’t want to see friends because “what would I tell them.” But loneliness is exactly what feeds anxiety.
- Self-devaluation. “I must be a bad professional.” Even though the gap usually depends on the market, not on your qualifications.
Noticing that you’re in a trap is already half the way out. Each time it hits, try asking yourself: “Is this a fact or my prediction?”
What is in your control and what isn’t
One of the most effective psychological exercises in times of uncertainty is to honestly split everything that worries you into two columns.
Not in your control:
- the state of the market and the number of vacancies;
- decisions of the shipowner or company;
- the war situation and general restrictions;
- exactly when they’ll call.
In your control:
- your daily routine and sleep;
- keeping your documents and certificates up to date;
- how you spend time with your family;
- learning, new skills, physical fitness;
- who you talk to about what you’re going through, and how.
Put your energy into the second column. The first column won’t change no matter how much you think about it.
Structure for a day without watches
The simplest and most effective way to reduce anxiety is to get your rhythm back. Not necessarily a strict schedule — a few “anchors” are enough.
- A steady wake-up time. Even without an alarm — give or take an hour.
- A morning activity. A walk, exercise, coffee on the balcony without your phone — something that sets the tone for the day.
- Limited time for job searching and email. For example, 10:00 to 11:00. After that, put the phone away. Constant checking doesn’t speed up a contract — it only keeps you tense.
- One useful task a day. Repairs, paperwork, learning, helping someone. The feeling of “I got something done” is a strong antidote to helplessness.
- Time with people. Family, friends, fellow seafarers. You don’t have to talk about contracts.
- An evening ritual. No news or social feeds in the hour before sleep.
How to talk to your family about the gap
Silence at home often creates more tension than the gap itself. Your loved ones can see it’s hard for you but don’t know how to help — so they either press you with questions or pull away.
- Say honestly how you feel. “I’m worried the contract is taking so long. It’s hard for me without work.”
- Explain how they can help. For example: “Please don’t ask every day if there’s news. I’ll tell you as soon as something comes up.”
- Discuss a budget for the gap together. A shared plan reduces anxiety for both of you. Useful tools for this are in our guide Financial Literacy for Seafarers.
- Use the time for family. A gap is a rare chance to be with your children for longer than two weeks. That has value too.
Who am I when I’m not at sea
For many seafarers, a long gap becomes a reason to think about themselves more broadly than a rank on the crew list. It’s not about leaving the profession, but about having anchors outside it as well.
- Is there a hobby I never have time for at sea?
- What would I like to learn — for work or for myself?
- Who can I be useful to right now — family, community, other people of the sea?
Some seafarers use the gap to study. For example, Stella Maris offers a free Financial Awareness course, developed together with the Lviv Business School, which helps you plan your finances between voyages more effectively. Others find themselves in volunteering. Any meaningful activity brings back the feeling that life isn’t on pause along with the contract.
“Life at wartime has been incredibly stressful. This provided me a much-needed space to talk.” — Oleg, port worker, programme participant
When to see a psychologist
Anxiety during a gap is normal. But seek support if you notice that:
- you’ve been sleeping badly for several weeks because of thoughts about the future;
- a sense of hopelessness has appeared — “nothing will ever change”;
- you avoid people and hardly leave the house;
- you increasingly “unwind” with alcohol;
- conflicts at home have become constant.
A psychologist won’t find you a contract, but can help you get through a period of uncertainty without burning out, regain a sense of control and protect your relationships with loved ones. And with a clear head, any decision is easier to make.
Frequently asked questions
Is it normal to feel anxious when there’s no contract for a long time?
Yes. Uncertainty is one of the strongest psychological stressors. Anxiety in this situation is a normal reaction, not a sign that something is wrong with you.
How can I stop checking my email and phone all the time?
Set a specific time for checking — for example, one hour in the morning. Turn off notifications from job sites for the rest of the day. That way you won’t miss anything important, but you won’t live in constant tension either.
Can I join the programme if I’m not currently working at sea?
Yes. The Stella Maris programme is designed, among others, for seafarers temporarily out of work, as well as industry veterans and family members.
How do the sessions work?
Online, by video call, at a time that suits you. You choose a psychologist and then meet roughly once a week for two months. More details in Online Psychologist for Seafarers.
Free psychological support for people of the sea
The “People of the Sea” programme by the charitable organisation Apostleship of the Sea Stella Maris Ukraine offers:
- 9 free individual sessions with a psychologist;
- online — from any city or country;
- the option to choose your psychologist from the programme team;
- flexible scheduling;
- full confidentiality.
Leave a request on the Psychological Support page — our administrator will contact you.
This article is for information only and does not replace an individual consultation with a specialist.
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