What do you do you to help the health of your animals? Likely vaccinate to protect from diseases, dehorn so they don’t hurt each other, and optimize their nutrition. What about for your crops to ensure they’re resilient under pressure? Probably soil test to know what nutrients are missing, spray to protect from pests, and fertilize for maximum productivity.
Now, how about yourself? What are you doing to grow your resiliency to protect from the storms of life? It is impossible to predict when major stress is going to hit, such as natural disaster, health problems in your family, or even the elusive farm bill. Planting the seeds of mental and physical wellness should be a priority to help you prepare for the future. It’s a lot easier to manage stress if you have some protective tools in place in advance.
Just as you plan for your crops and animal health protocol, nurturing your mental health requires care and dedication. Some tools for your consideration are below.
Build a strong foundation
Start with a strong foundation through self-care, which is often counter-intuitive in the culture of agriculture. Just as plants need good soil, sun, and water, we need proper nutrition, sleep, exercise, and relaxation. Some manage stress through prayer, mindfulness, deep breathing, and grounding techniques. Others benefit from strenuous exercise and getting their heart pumping. You choose what works for you! Other self-care tips include:
- Aim for seven to nine hours of sleep each night. If you’re not sleeping well for more than two weeks, ask your doctor. You cannot make solid business or personal decisions without adequate sleep.
- Intentionally exercise 20 minutes/day at least three times/week to reduce your stress hormone levels and help your physical health. Great ideas for farmers here.
- Pause five minutes to breathe deeply when you feel overwhelmed — filing your lungs and slowly exhaling has numerous calming effects.
- Take a 20-minute walk when you have a break — distance provides perspective.
Feed yourself
How do your animals do if you feed them junk food and don’t pay attention to their nutrition? The same is true for you. Registered dietitian nutritionists and other farmers attest to in “Are your food choices helping or hurting your stress level?”
- Plan ahead to have high protein snacks and more balanced nutrition – it’s not that hard to throw a cheese stick, yogurt, or bag of veggies in a cooler.
- Consider putting high protein smoothies in the freezer and pulling them out the night before you’re likely to breakfast.
- Pack a healthy lunch with fruits, veggies, and lean protein.
- Add color and fiber to your diet; science shows it helps you handle stress.
Connect, don’t isolate
Are you nurturing your connections? We all know agriculture can be a very isolating business — and sometimes that’s by choice. But don’t let independence interfere with your well-being. An awesome support network helps us thrive through difficulties. Reach out to loved ones, try new relationship strategies, and spread kindness through random acts of service. We’re not alone on this journey.
- Call a friend or family member during your commute or tractor time.
- Plan a game night with neighbors.
- Surprise a co-worker with their favorite snack.
- Volunteer in your community.
Cultivate positive emotions
Cultivate a sense of awe by immersing yourself in nature’s beauty. Notice the rain falling on a field, a vibrant bloom, or create art that inspires wonder. Practice gratitude and stay present in the moment. Awe nurtures positive emotions.
- Keep a gratitude journal of small joys and daily wins.
- Take photos of striking landscapes, loved ones, or your crops and livestock.
- Try painting or sketching outdoors.
- Listen to music to shift your mood.
Get rid of weeds
Be proactive about “weeding” negative thoughts in your own mind. Manage stress triggers like excessive media consumption. Accept your reality while embracing change as an opportunity for growth. Stay committed to your values when facing obstacles.
- Set a time limit for news and social media.
- Write down negative thoughts to gain perspective and understand your negativity bias.
- When the weather disrupts plans (and it will — often), look for alternatives. You may not be able to work a field, but can focus on equipment maintenance.
- Remind yourself of your “why” or your purpose when the storms hit.
Ask the experts
Finally, don’t be afraid to seek expert guidance – just as farmers consult a veterinarian, agronomist, nutritionist, or management consultant. If you’re in agribusiness, remember that employee assistance programs, workshops, and counseling can provide invaluable support.
- Attend a workshop on stress management, suicide prevention, etc. – offered by many Extension programs.
- Schedule a counseling appointment; you can do this from the comfort of your own living room with virtual counseling. If the first person you work with isn’t a fit, find another one.
- Join an online support group or create one in your community; peer support is essential in this isolating business.
- Read books on mental wellness.
Harvest
By tending to our mental wellness with the same care we give our crops, we can reap an abundant harvest of resilience, joy, and personal growth. It’s impossible to take care of your business, family, or farm if you’re not taking care of yourself.
The seeds you plant today are what you will harvest in the next season. How is your resiliency to weather the storms?
Michele Payn speaks and writes to help the people of agriculture have tough conversations about managing stress, connecting with consumers, and making sense of science. Learn more about her stress management journal at causematters.com or follow @mpaynspeaker on social media.
