Emotional Self-Regulation: A Key Skill for Today’s Sailors

Marion Monnier
Sep 25
3 min read

At sea, we adapt. We carry on. We keep going. But at what cost?

Whether you live aboard or work at sea, stress becomes a constant background noise:

Unpredictable weather,
The weight of responsibility for crew or passengers,
Limited space and privacy,
Lack of quality rest,
Emotional solitude at times,
Mental overload, often.

Even when everything seems to be going “fine,” stress creeps in.

The body tenses.
The breath shortens.
The mind races.

It’s the nervous system sounding the alarm — but we ignore it, grit our teeth, and push through.

Until one day... the system crashes.

That’s why it’s essential to learn how to regulate stress autonomously, concretely, and in ways that make sense at sea.

Behind the tension: the hidden weight of mental overload

Often invisible, mental load is the accumulation of all the little things that must be thought of, anticipated, managed, and absorbed — all at once.

Checking the weather 5 times a day.
Keeping track of repairs.
Remembering what’s low in the pantry.
Thinking about the next mooring, fuel, the crew’s mood, the family back home, or what could go wrong.

This invisible burden weighs on captains, skippers, and crew — especially those who carry a lot without ever showing it.

When left unprocessed, this cognitive and emotional charge:

drains your energy,
clouds your judgment,
disrupts your sleep,
weakens your ability to make decisions or keep communication fluid.

Over time, it chips away at your confidence, strains your relationships (onboard and ashore), and makes you more vulnerable to exhaustion or burnout.

The nervous system is your inner barometer

When stress builds up and stays stuck in the body, it’s your autonomic nervous system that takes the hit.

The sympathetic branch (fight/flight) stays activated — sometimes for days — keeping you in a state of hyper-vigilance, even when the sea is calm.

On the outside: you’re handling it.On the inside: it’s costing you.

Learning to work with your nervous system — not against it — means understanding its signals, and knowing how to downshift into safety.

This is not about ignoring danger or pretending everything’s fine.

It’s about accessing your inner tools to return to clarity, connection, and calm — so you can better face what’s coming.

What happens when you don’t regulate?

Without moments of reset and release:

The body breaks down (tension, pain, poor immunity, chronic fatigue)
Decisions suffer, especially under pressure
Relationships onboard and at home become strained
Safety can be compromised, through miscommunication, inattention or accumulated mistakes

It’s not about being weak — it’s about being human.

The good news?

Emotional self-regulation is a skill. And it can be learned — even in short moments.

🌿 You don’t need to escape to shore for 3 days.

🌿 You don’t need to « be spiritual » or meditate for hours.

🌿 You need tools that work at sea — in real life.

Learn to self-regulate at sea

On October 10th, I’m facilitating a one-day immersion onboard my sailing boat in the port of Étel (South Brittany).

A small group of 6 people — mariners, captains, sailing professionals, and passionate sea lovers — will gather aboard S/V SIWA to explore:

How your nervous system works — and how to reset it
Simple and embodied practices to release tension and reconnect with yourself
Gentle tools to regulate stress, navigate emotions, and stay grounded onboard

You’ll leave with concrete rituals you can use in your bunk, in the cockpit, before a tricky maneuver, or after an emotional wave.

📍 Details & registration: www.marion-monnier.com/formation

And for those who want to go further....

I also offer 1:1 mentoring to help you:

Identify what you no longer want to carry
Clarify the direction you wish to head
Work on one (or several) of the 3 main pillars of my support:

1. Emotional resilience: Release accumulated stress, ease the internal pressure, and find calm again — after burnout, overload, or emotional fatigue.

2. Inner leadership & alignment: Clarify what’s truly right for you today — in your life or work. Rebuild trust in your inner compass.

3. Life & relationships at sea: Reconnect with your crew, your partner… or yourself. Shift communication patterns and bring more presence and peace to your interactions.

📍 Details here: https://www.marion-monnier.com/mentorat-1-1

Does this article resonate with you?

Feel free to share your thoughts, experiences, or questions in the comments — I read every message with care.

🤝 And if you'd like personalized support, I offer a free 30-minute connection call to explore what you need and how I can support you — on board or online.

Take care,

Marion