Don't make unnecessary trouble. If you get excited and move around too much in a small boat, you risk tipping the boat and you scare the other people in the boat. The implication is that there are a number of people in the boat (the situation or group) and that one person should not make trouble and upset the others when it is not necessary. Another idiom for this is "Don't make waves". Same sort of image.

Don't rock the boat stems from a sailing term. If you rock the boat you are in, you will fall overboard. So it means, don't take unnecessary risks.

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