The hierarchical nature of the maritime industry presents a unique set of challenges for mental well-being. While seafarers and shore-based personnel alike face multiple pressures of demanding work, LGBTQ+ individuals within this sector navigate an additional, often invisible, burden. The disproportionately poorer mental health outcomes observed among lesbian, gay, bisexual, transgender, queer, and other sexual and gender minority (LGBTQ+) people indicate a direct consequence of systemic and interpersonal prejudice, discrimination, and stigma.

This phenomenon has been explained by Dr. Ilan Meyer in the 1990s and has been widely known and recognized as the “Minority Stress Theory”. This theory suggests that the chronic, unique, and socially-driven stressors faced by minority groups contribute significantly to their mental health disparities. Unlike general life stressors, minority stress is directly linked to an individual’s stigmatised social identity. For LGBTQ+ seafarers, this may manifest as a pervasive burden that can erode well-being over time, often intensified by the confined, isolated, and often hyper-masculine environment at sea.

The stressors can be broadly categorised into two types:

1. External, objective experiences of prejudice and discrimination: overt acts of harassment or bullying onboard, directed at LGBTQ+ crew members, or subtle but pervasive discrimination in hiring, promotion, or assignment of duties by companies lacking robust diversity and inclusion policies.
2. Internal, subjective experiences based on an individual’s perception and internalisation of societal prejudice: internalised homophobia/biphobia/transphobia, where individuals absorb negative societal messages about their sexual orientation or gender identity, leading to self-hatred, shame, or guilt (this may be exacerbated in environments where such identities are rarely discussed openly or are met with silence or disapproval), concealment, the decision to hide one’s true identity to avoid discrimination, social ostracisation in close quarters, or career repercussions.

The impact of these combined stressors on mental health is profound and well-documented in research. LGBTQ+ individuals experience significantly higher rates of depression, anxiety disorders, post-traumatic stress disorder (PTSD), substance use disorders, and suicidal ideation and attempts. For seafarers, existing risk factors like isolation, fatigue, and limited access to mental health services are compounded by minority stress, potentially leading to more severe outcomes.

Addressing LGBTQ+ mental health disparities within the maritime industry requires a concerted effort from all stakeholders. Let’s consider some key recommendations for fostering a more inclusive and mentally healthy maritime environment for LGBTQ+ individuals:

• Implement anti-discrimination policies: Shipping companies and maritime organisations must establish clear, non-discriminatory policies that explicitly protect LGBTQ+ employees from harassment, bullying, and discrimination in recruitment, training, promotion, and onboard life. These policies must be clearly communicated and consistently enforced with zero tolerance.
• Foster open communication and reporting procedures: Create safe, confidential channels for LGBTQ+ seafarers to report incidents of discrimination or harassment without fear of reprisal, ensuring that all concerns are taken seriously and addressed promptly.
• Provide Equality, Diversity and Inclusion (EDI) Training: Offer mandatory training for officers, crew, and shore-based staff on LGBTQ+ identities and the importance of an inclusive workplace.
• Promote allyship: Company leadership and senior officers should visibly champion diversity and inclusion initiatives for LGBTQ+ employees. Encouraging and supporting LGBTQ+ employee support groups can foster a sense of community and belonging.

Creating a safe, inclusive, and mentally healthy environment for LGBTQ+ seafarers is not only a matter of human rights—it is vital for crew well-being, performance, and retention. Addressing the unique mental health challenges faced by LGBTQ+ individuals at sea requires industry-wide commitment, from policy implementation to cultural change.

Shipping companies and maritime organizations play a critical role in driving this progress. By fostering a culture of respect, openness, and psychological safety, they can ensure that every seafarer—regardless of identity—feels valued and supported.

To learn more about how your company can support LGBTQ+ seafarers and implement inclusive mental health strategies, contact [email protected] or through our website here.

Together, we can create a maritime industry where diversity is respected and every seafarer can thrive.

By OneCare Group Editorial Team

by the OneCare Group Editorial Team

Addressing mental health concerns while at sea is crucial for fostering a supportive and productive environment with colleagues. Recognizing the signs of distress and taking the right steps to intervene can make a significant difference to someone’s well-being, and in some cases even prevent suicide. Mental health challenges can affect anyone, regardless of their protected characteristics and can impact on their performance, relationships, and overall morale. With the right approach, crew members can be encouraged to seek help and find support tailored to their needs.

Working at sea presents unique mental health challenges due to isolation, separation from loved ones, stressful conditions, long working hours, and limited access to support. Sometimes you may worry about someone and feel unsure about how to approach them or to show your compassion and support.

If you are concerned about a fellow crew member, you can follow these steps to intervene effectively:

Firstly, you have to recognize the signs. You can notice behavioral changes such as social withdrawal, increased irritability, or lapses in concentration, as well as any expressions of loneliness, homesickness, or stress. Consider whether your colleagues appear with physical changes as well; for example, have they been sleep deprived? Have they lost their appetite for food? Do they seem tired all the time? If so, notice the patterns of these changes.

Then, you can start a private conversation. Find a quiet, confidential place in the vessel to talk, such as the mess hall during off-hours or a private room. Ensure that nobody else can overhear your conversation and help your colleague open up about what’s on their mind. You need to use a calm and understanding tone that shows empathy, compassion and care. You can say “I’ve noticed you’re not yourself lately. Do you want to talk?” or “What has been going on for you this week? Is everything okay?”. Try to use open questions to encourage them to talk and reflect. Listen attentively and acknowledge their feelings. Avoid being judgmental; instead try to be compassionate and do not downplay their feelings. You can use phrases like, “You’re not alone in this” rather than “Just deal with it”.

Establishing an open dialogue with someone you are worried about can help to build trust and rapport with them. Once trust is developed, you can suggest onboard support resources such as the Captain, Medical Officer, or available mental health helplines. You can also offer practical support, if you can, such as accompanying them to speak to a Senior Officer.

You can check-in with your colleagues regularly, and follow-up on how they are feeling during meal times, breaks or other shared activities to show your ongoing support. If someone is not ready to talk about what’s going on or not ready to seek professional support, try to be patient and consistent with your encouragement and take action if needed. For instance, if their behaviour suggests a crisis (e.g., suicidal thoughts), report it to the Captain or Medical Officer immediately. You can do this by ensuring confidentiality while prioritizing their safety. By being proactive and compassionate, seafarers can create a supportive environment that fosters mental well-being and ensures individuals receive the help they need.

References

Owens, C., Derges, J., & Abraham, C. (2019). Intervening to prevent a suicide in a public place: A qualitative study of effective interventions by lay people. BMJ Open, 9(11), e032319. https://doi.org/10.1136/bmjopen-2019-032319

American Foundation for Suicide Prevention (n.d.) What to do when someone is at risk. Last Accessed from: https://afsp.org/what-to-do-when-someone-is-at-risk/

Samaritans (n.d.) What to do if you think someone isn’t OK. Last Accessed from: https://www.samaritans.org/how-we-can-help/if-youre-worried-about-someone-else/

Photo credit

Photo by Etienne Boulanger on Unsplash

by the OneCare Group Editorial Team

As we mark World Health Day 2025 with the theme ‘Healthy Beginnings, Hopeful Futures’, it’s the perfect time to shine a light on the unique challenges faced by female seafarers. The maritime industry has long been dominated by men, but more women are stepping into roles at sea and onshore. Despite this progress, they continue to encounter systemic obstacles that affect their health, career growth, and overall well-being.

With women making up just 2% of the global seafaring workforce, gender imbalance in the maritime sector remains a stark reality. The challenges go beyond mere numbers; they extend into workplace culture, career progression, and access to the kinds of support systems that male colleagues often take for granted.

The Realities Faced by Women at Sea

For many women in the maritime industry, discrimination is still a daily battle. Skepticism about their capabilities can make it harder to rise through the ranks, and leadership opportunities remain limited. Harassment is another pressing issue. Many female seafarers have spoken out about feeling unsafe in predominantly male environments, where incidents of harassment too often go unchecked.

Life on board is also logistically difficult. Many vessels lack dedicated accommodations, sanitation facilities, and healthcare provisions for women, making the job even tougher. And then there’s the challenge of balancing work with family life. Long stints at sea make it incredibly hard for women, especially mothers, to maintain close relationships with their children and loved ones.

The mental toll of this isolation is also significant. Many female seafarers experience loneliness, anxiety, and depression due to prolonged time away from home and the absence of a strong support network. Yet, mental health resources remain scarce in the industry, and stigma still prevents many from seeking the help they need.

For mothers working at sea, these struggles are even more pronounced. Long contracts make parenting from afar nearly impossible, and many companies lack clear policies around maternity leave, childcare support, or flexible career paths. The result? Many talented women are forced to choose between the job they love and the family they long to be with.

Bridging the Gap: What Needs to Change?

While many companies in the maritime industry have introduced gender-inclusive policies and anti-harassment measures, there remains a significant gap between policy and practice. True inclusivity goes beyond written commitments, it requires concrete actions to ensure female seafarers feel supported, valued, and safe in their workplaces.

To create a genuinely equitable environment, the maritime industry must take actions:

• Strengthen gender-inclusive policies to guarantee equal access to promotions, leadership opportunities, and fair career progression.
• Enforce zero-tolerance anti-harassment measures with comprehensive training and clear reporting mechanisms and procedures to address misconduct effectively.
• Improve onboard facilities to ensure women have access to proper accommodations, sanitation, and healthcare provisions.
• Implement equitable maternity leave policies that allow women to take necessary time off without jeopardising their careers.
• Introduce flexible career pathways, such as shorter contracts or shore-based roles, to accommodate seafarers with caregiving responsibilities.
• Prioritise mental health by providing access to counseling, peer support networks, and stress management programs.
• Enhance access to telemedicine services, ensuring female seafarers can seek medical and psychological support while at sea.

The maritime industry cannot afford to ignore the voices and contributions of female seafarers. A diverse and inclusive workforce is not just the right thing to strive for; it’s essential for the industry’s long-term success.

This World Health Day let’s commit to real change. Let’s break down the barriers that hold women back and work towards a future where every female seafarer can thrive, not just in her career, but in every aspect of her life.

References

Kitada, M. (2021). Women Seafarers: An Analysis of Barriers to Their Employment. In: Gekara, V.O., Sampson, H. (eds) The World of the Seafarer. WMU Studies in Maritime Affairs, vol 9. Springer, Cham.

Abraham, S. (2024) Challenges And Experiences In Maritime Sector: A Comprehensive Literature Survey With Emphasis On Women Seafarers. SSRN.

Global Maritime Forum. (2024). Four key challenges facing women seafarers.

Maritime Labour Convention (2006).

Tseng, P. H., & Pilcher, N. (2024). Women seafarers in Taiwan: policies, benefits, challenges, and bias in the data. Maritime Policy & Management, 1–17.

by the OneCare Group Editorial Team

2025 is here. Whether you are already engaged in a well-being and psychotherapeutic journey, or you are at the starting point, there are a lot of ways to focus on improving our mental health in the new year while being on board. Sticking to resolutions has been proven to be extremely difficult for some, due to setting unrealistic expectations and lack of resources on the vessel. Focusing on mental health goals can be a good gateway to a more fulfilling year, especially if you will be away from loved ones for long periods of time.

1. Reflect On Lessons Learned In 2024

Spend some time reflecting on the past year – the lessons taught, the unfulfilled hopes and dreams, the successes, accomplishments and personal growth, but also the unforgettable mistakes, mis-happenings and failures. We all have good and bad days, memories we want to remember in the years to come, and things we’d like to forget forever. What are the things you have accomplished and feel proud of? Is there anything you would have liked to do, and feel you haven’t had the time to do so? Is there anything you would like to do differently? What lessons are you taking forward in 2025?

• Commit To Personal Growth

It’s easy to say, but difficult to do – challenge yourself to become better each day. It doesn’t have to be big changes. In fact, change happens in small steps, and time is your ally when you want to see improvements in your personal life. You can push your boundaries, learn new things, question old ideas and assumptions, reach goals you always wished to accomplish. Self-discovery can be a rocky journey, but it will boost your confidence and help you learn more about yourself and who you are as a person.

• Start An Unfamiliar Activity

Have you ever picked up a book? Used arts and crafts? Wrote a book chapter or an article? Watch sports? Went to the theatre? Life is full of fun activities and while some of them may be familiar to us through active or past engagement, some we may have never considered. Challenging ourselves to try something new, learn new skills, and meet like-minded people can increase our self-esteem and help us feel more connected to our bodies and others. Don’t be afraid to introduce a new activity on board or participate in activities available on your vessel that you have not tried before.

• Reconnect With A Loved One

Interpersonal relationships are vital for our mental health and well-being. Strong bonds and long-lasting friendships can help us combat loneliness, feel connected and taken care of, feel loved and fulfilled. Sometimes life gets in the way, and we may have lost touch with loved ones due to the everyday stressors we have been dealing with and the lack of time. Consider writing to a long-lost friend – send them a text, or an email, or even call them; ask them how they have been, if there is something new going on in their lives; express your desire to reconnect when you return from your trip on board and how you are feeling for them. What’s better than coming to the other side of 2025 with an old friend?

• Reconsider Your Social Media Use

We know social media can affect our mood, nature of relationships and stress levels, especially following long shifts on board. With 2025 knocking on our door, it’s beneficial to rethink our relationship with social media and our online presence. What social media posts do you engage with? Do you consume too many negative comments, news and posts? Do you spend too many hours on social media? Do you compare yourself with others? Do you post regularly? If you do, what is your motivation for doing so? Re-evaluate your social media use, frequency and reasoning; challenge yourself to limit the time spent online; delete time-sucking applications from your phone; set some boundaries. In the digital world, it’s hard to do, but not unattainable.

• Write A Letter To 2026 Self

Reflect on where you would like to be next year, and what your next year self would like to hear from you. Write a letter to share appreciation to yourself, show self-compassion and set goals you’d like to achieve in 2026.

Photo Credits

Tim Mossholder on Unsplash

by the OneCare Group Editorial Team

Pillows are more than just fluffy accessories for your bed; they are responsible for supporting your head, neck, and spine while you sleep.

HERE ARE SOME OF THE REASONS WHY CHOOSING THE RIGHT PILLOW IS ESSENTIAL:

Spinal alignment: A pillow that supports proper spinal alignment can help alleviate or prevent various sources of sleep-related discomfort or pain. When your head and neck are in the right position while you sleep, your spine can maintain its natural curvature, reducing your risk of back and neck pain.

Comfort: The right pillow ensures you are comfortable throughout the night, allowing you to fall asleep faster, stay asleep longer, and achieve restorative rest.

Allergen protection: Certain pillows are designed to resist allergens like dust mites that can trigger asthma and allergies. A hypoallergenic pillow can go a long way when it comes to improving your sleep quality, especially if you suffer from respiratory issues.

Longevity: Selecting for a high-quality pillow may come with a higher upfront cost but may save you money in the long run. A durable pillow can last for years, providing consistent comfort and support.

LET’S FIND THE PERFECT PILLOW!

STEP 1: DETERMINE YOUR SLEEP POSITION

Back sleepers: If you tend to sleep on your back, you’ll want to opt for a pillow with medium support that keeps your head and neck in a neutral position.
Side sleepers: People who sleep on their side need a firmer, thicker pillow to support the space between their head and shoulder, maintaining proper alignment.
Stomach sleepers: A thinner, softer pillow is suitable for stomach sleepers to prevent straining the neck and spine.

STEP 2: CONSIDER YOUR PILLOW FILLING

Memory foam: Memory foam pillows conform to the shape of your neck and head, providing excellent comfort and support. These pillows are a popular choice for individuals with neck or back pain.

Latex: Latex pillows also provide enhanced support, and because they are hypoallergenic, they are a great choice for people with allergies.

Feather/down: These pillows’ softness and moldability offer a luxurious feel; however, they may not provide as much support as memory foam or latex.

Buckwheat: These pillows are filled with natural buckwheat hulls, offering adjustable support and good airflow, but they can be noisy.

STEP 3: TEST THE PILLOW

When purchasing a pillow is a good idea to avoid online purchasing unless you know the product. While at the store take the time to lie down on your future pillow for a few minutes to make sure it’s comfortable and provides the proper support.

STEP 4: CHECK FOR ALLERGEN PROTECTION

If you have allergies check for a pillow labelled as hypoallergenic, dust-resistant, or allergy-friendly. These pillows are designed to minimize allergens and help you breathe easier during the night.

WHEN TO REPLACE YOUR PILLOW

A pillow is not meant for a forever use! The lifespan of a pillow varies depending on its filling and fabric, as well as how often you use it.

Foam, latex, feather and down pillows can last up to 10 years if appropriately cared for. Cotton and wool have a typical lifespan of three to five years, while polyester may need replacing as frequently as every six months.

Most pillow brands include a use-by-date on the care label as a helpful reminder. – Always check the label!

Besides the manufacturer label you should consider replacing your pillow if your pillow starts to show signs of wear. Such signs include yellowing and stains, odours and irreparable lumps. You may also try folding your pillow in half — if it does not bounce back to shape or appears limp, it has likely lost support and may start to feel uncomfortable.

Stay tuned for tips on washing and caring for your pillow.

by Dr Carlos Eduardo Enrique Amaya Reina

In a burn case, it is important to know what not to do in order to avoid exacerbating the injury or causing other problems.

First, never put ice on a burn because it can damage the skin further; instead, use cool (not cold) water to gently alleviate heat from an area that was exposed. Also, do not break blisters which may form as they are a protective barrier against infections.

However, pricking them causes bacteria infiltration and slows down the process of healing.

Moreover, refrain from applying butter, oil or fat as they retain heat and worsen burns cases. Instead use cold water or sterile dressing on a burn for relief and complete healing.

Additionally, don’t put tight clothes or jewellery on the burnt place because swelling usually occurs hence tight items obstruct blood flow making discomfort even worse.

Lastly, caution should be exercised when using home remedies and consult medical provider company if unsure about its use.

There might be some home remedies that could appear good but sometimes there is more harm than good in their usage. For this reason, it is advisable to consult a medical professional so that proper treatment can be administered and complications minimised.

However, for serious burns or ones which affect large areas one must seek immediate medical attention so as to prevent further damage and facilitate quick healing

Stay tuned for more updates from our team!

Carlos Eduardo Enrique Amaya Reina, M.D.
Email: [email protected]

by Mrs Jennifer Bowden

Low back pain can occur for many different reasons, and it can often be difficult to diagnose the true underlying cause. Most people will have an episode of low back pain in their lifetime and most often it is not a cause for concern, although painful at the time. The structure of our pelvis and spine is very strong, and it is designed to move.

Most of the time, low back pain is not related to the bony structure of our backs (the vertebrae), but more likely to be caused by the overlying muscles. Our muscular system is very complex and works as a whole unit.

Everything in our body is connected in some way, so if we have sprained our ankles a lot, or have had a neck or shoulder injury for example, it can also lead to pain in other areas of our body, and a common place is in our backs.

When should I worry?

Some low back pain symptoms are of more concern, and there are some symptoms that should always be checked by a medical professional if they are present. Although the presence of these symptoms is important to report, it doesn’t always mean that further tests, scans or surgery is needed. The following is a list of symptoms that, if occur with or without low back pain, should be assessed by a medical professional:

• A change in bladder or bowel habits, such as passing urine or stools without knowing, or not being able to pass urine when you feel the need to.
• A change to or lack of sensation in your ‘saddle region’ (between your legs, your genitalia; perineum and anus).
• Pain down both legs at the same time.
• Pins and needles or numbness in your legs or feet.
• Pain that doesn’t change – it is the same day and night, and movement doesn’t alter it.
• Weight loss without known cause (such as a new diet, or vomiting illness).
• Night sweats and or worsening pain at night.
• If you use intravenous (IV) recreational/non-prescribed drugs and have sudden worsening low back pain.
• Your legs give way, or your walking pattern has changed since the back pain has occurred.

How to reduce the risk of LBP

• Move regularly and or change position frequently – static postures can increase muscle tension and if repeated daily can become habitual and become difficult to change.
• Wear supportive shoes – the perfect shoe doesn’t exist, and we all need different types of shoe. However, flat soled shoes; flipflops and high heels will increase the forces that our bodies must absorb from walking, especially on concrete; tarmac or metal surfaces. By wearing a well-fitting, supportive and shock-absorbing shoe (when possible), you can reduce the risk of tension in your feet and calf muscles, which in turn can contribute to tension in your low back.
• Include some stretching in your weekly routine. Keeping our muscles released gives our joints more freedom of movement, which can help to reduce the risk of pain and injury. Stretching doesn’t need to take very long and doesn’t require equipment. The internet is a great place for inspiration, but to reduce the risk of injury, always follow people with a recognised professional qualification, such as a Chartered Physiotherapist. The Chartered Society of Physiotherapy (CSP) in the UK has a website and lists all registered physiotherapists.
• Try some breathing exercises. The muscles that surround our thorax (ribcage) and our diaphragm (breathing muscle) can easily become tight and splinted. Stress; heavy lifting; pulling/pushing can all contribute to tension around the thorax. Because of its direct link with the low back, it is a common contributor to tension in the lumbar spine. By taking some slow, deep breaths, we can reduce tension in the surrounding muscles and reduce our stress levels.

Jennifer Bowden, Chartered Physiotherapist (BSc Hons)
The Beachside Clinic
E: [email protected]  
T: 07843249664
W: www.thebeachsideclinic.co.uk  

by the OneCare Group Editorial Team

June is Men’s Mental Health month, a month dedicated to highlighting the urgent need to address the stigma surrounding men’s mental health.

At OneCare Group, when it comes to health and well-being, we are always happy to climb aboard and help.

Did you know?

• Each year, six million men experience depression.
• Ninety percent of people diagnosed with schizophrenia by the age of 30 are men.
• Men account for roughly 80 percent of suicide cases.
• Almost 75 percent of illicit drug users are men.
• Only one third of therapy patients are men.

Could you, or someone you know, be struggling with a mental illness?

Below are some of the signs to look out for:

• Increased irritability
• Aggression
• Escapist behaviour such as going out more, drinking or socialising more
• Avoiding family and friends
• Engaging in risky behaviour
• Digestive issues
• Irregular sleep
• Feeling restless, or numb and unable to enjoy anything

From infancy, men and women are raised to be different in emotional expressiveness. Girls are encouraged to talk about their feelings, whereas boys are bombarded with messages not to cry. Still today, the idea perseveres “big boys don’t cry”, and this message has permeated to our everyday life. Masculinity has connotations of being strong, and of being in control of emotions. This culture is even more prevalent in the maritime industry, where seafarers are expected to be strong, and able to withstand the emotional toll of the job. There is also a real fear that speaking about mental health problems will have consequences on future contracts.

In a UK-based survey, the most cited reason for not talking about a problem is that men believe that they are dealing with it, and don’t want to burden anyone with their problems. They feel ashamed to admit that they are struggling, and don’t want to admit it or appear weak.

Men are not only raised not to talk about emotional difficulties, they also have trouble recognising when they are suffering from something. One study showed that most men do not distinguish between depression and stress, which means that they believe that their symptoms of depression may actually be “stress”. This means they are more likely to dismiss their symptoms, and this prevents them from seeing a need do something about, especially if their low mood and anxiety is partly due to work-related pressures.

For men, work can contribute to worsening mental health if they believe they are not skilled enough to meet the demands of their job; that they do not have a sense of control; they do not receive acknowledgement for their effort; and they have unrealistic expectations of themselves. Again, this is particularly relevant to seafarers, who have increasing demands on the amount of knowledge they are meant to have.

Other risk factors include:

• Marital difficulties
• Employment-related stress
• A history of trauma
• Family members with mental health issues
• Financial concerns

If you recognise that you may be experiencing depression or another mental health issue, seek support.

You may believe that reaching out for help may be a sign of weakness, but in reality, asking for help shows that you are taking responsibility for your well-being and that you are ready and willing to do something about it.

The field of Psychiatry and Psychology increasingly recognise the role of the four pillars of Mental Health – Sleep, Nutrition, Exercise and Social Connection.

These are fundamental and should be the first focus of your self-assessment.

• Do I get adequate sleep every day?
• Do I eat healthily?
• Do I exercise for 30 minutes a day?
• Do I feel I can talk to people, and that I have a support network?

However, men can be allies to each other by normalising talking about how they feel, normalising talking about mental health struggles, and about needing and receiving services.

If you want to support someone but don’t know what to say, you can refer to the following:

• Voice your concern and say you’re here to help and be a friend.
• Don’t feel obliged to say the right thing or fix the issue. Your role is to show them that they’re not alone, and not to be the expert or resolve their difficulties.
• Don’t minimise their concern. It may be tempting to say that they have nothing to feel bad about, or that other people have worse problems, as a way of reasoning with them that they shouldn’t feel so bad, but this will only make them feel worse.
• Encourage them to seek help.

Mental health problems can make you believe that you’re alone, and that you are the problem. Remember that several sources of help are available, and that you can become a support to others by seeking help and breaking the stigma surrounding men’s mental health.

by the OneCare Group Editorial Team

Breathing exercises offer many physical and mental health benefits.

This calming breathing exercise for managing stress, anxiety, and panic takes only a few minutes and can be practiced anywhere.

To get the maximum benefit, incorporate it into your daily routine.

You can perform this exercise while standing, sitting in a chair with your back supported, or lying down on a bed or a yoga mat on the floor.

Make sure you are as comfortable as possible. If you can, loosen any clothing that might restrict your breathing.

If lying down, position your arms slightly away from your body with your palms facing upward. Your legs can be straight, or you can bend your knees with your feet 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 let it flow out gently, counting from 1 to 5 again, if you find this helpful.

• Keep doing this for at least 5 minutes.

by the OneCare Group Editorial Team

Dealing with Racism

Racism is unfavourably judging or behaving towards someone on account of their ethnicity. As with bullying, the victims are often blamed by the bullies and bystanders for being distressed by it. “Just ignore it” or “Don’t be so sensitive” or “But it wasn’t targeting you.” As a result, the receiver of racist comments is made to feel that the onus is on them to move on, to forget, and that it is their fault for being upset. It’s easy to blame the receiver if they report it, rather than just “take it”. If you feel you have been the target of racist comments or behaviour, talk about it. Share your experience with a trusted friend or colleague who will be able to empathise with you.

You may be feeling a range of emotions. Shame… Anger… Isolation. Racism is a particularly hurtful form of discrimination and bullying because it targets our identity, and a group to which we have a sense of belonging. Identity and belonging are at the core of human experience, therefore racist behaviour can leave you feeling unsure of yourself.

A natural response to racism is pressure to disprove the stereotype, to perform well, to dispel beliefs people have about your race. In such instances, you feel that you represent your entire race, and therefore you cannot afford to make any mistakes, and this is a big responsibility. This adds to feeling demotivated, isolated and distressed.

There is also a collective anger – feeling angry on behalf of all your group. It is easy to reactivate all the anger you’ve felt for each instance you or your loved ones have experienced. As a result, your reaction may be one of deep hurt and frustration. Though it is difficult, try to isolate each instance, and if you feel yourself getting overwhelmed, check yourself – all you reacting to one case or to everything?

The effects of racism have a cumulative effect, even from generation to generation, if inter-racial relations are not repaired. As a result, people can seemingly overreact to what appears to be on the surface, a benign comment or joke. To the person receiving it that joke would have been the most recent of several jokes, and perhaps other instances of being made to feel that they do not belong.

Do not get into a direct dispute. If you feel you can, understand that bullying comes from a place of lack of knowledge, and fear (and oftentimes a history of being bullied or victimized). Recognise that their words and actions are about them, and not a reflection of you, or your worth. With this, you should feel better-equipped to process what happened.

If racism is effecting your daily life, and your mood and you find yourself frequently feeling low about racist comments, or find that you are struggling with race-related stress everyday, consider doing something more than just reporting one-off incidents.

Find a support network. You could join Human Rights groups, even if you choose to be a passive member, such as by signing up to their newsletter. You will be able to keep updated with measures that are being taken locally and abroad to fight racism. Alternatively, consider joining a local group of people who have been through similar experiences. This group may be of a different race, but this can actually be helpful to see that other groups also struggle with the same discrimination.

Educate yourself about your heritage and the contributions of members of your ethnic group, and think of ways you can incorporate representing it in your daily life. These may include simply having a small trinket on your desk, a screensaver on your phone of a photo of a favourite image. Reminding yourself of the positive will have alleviate your feelings of shame.

Consider becoming socially active in groups. Lobby for change, write letters to newspapers and your local government representatives, detailing your experiences, and what you would like to see change in the community. For example, you might write about wanting to see anti-racism days in schools, where schools celebrate diversity.

If you are a bystander and have witnessed racism, you have a key role to play. You may report it, but you could also engage with the person making the comments or action. Ask them, what is it they fear about the group? With the victim, help them feel valued, safe and included. Remind them that not everyone has racist beliefs. Acknowledge that what they experienced was unfair. As an ally, you too can have an active role. You can join activist groups, or make small but meaningful steps in your community, such as establishing friendships or connections with people outside your racial group. Do not be afraid to ask questions, stating that you want to learn more about their experience of racism, and what you can do to support them.

If you feel you’re struggling because of racist behaviour you may have experienced, speak up and seek support.

References:

Center for Community and Development at the University of Kansas – Community Tool Box (2024) https://ctb.ku.edu/en/table-of-contents

UCSC Counselling and Psychological Services (CAPS) – Coping with Racism & Discrimination (2024) chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://caps.ucsc.edu/pdf/coping-with-racism.pdf