Reducing Farm Stress
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Sometimes we all make matters worse by dwelling only on the negative. Here are two methods that can help you think clearly so you can deal with your problems. Do any of these two methods for 2-3 weeks. First, Think of any moment that made you feel comforted and content. Close your eyes and relive that moment.
Second, think “B-R-A-I-N.” B = Breathe. Breathe deeply 5 times. Release the air slowly. R = Relax. Tell yourself to relax, whether in your head or out loud. Notice areas of tension in your body, and try to release that tension. A = Ask yourself what you need or want to feel. We usually think about why we goofed up. Instead, ask yourself what you need to feel calm, in control, at peace, and other comforting feelings. I = Imagine feeling that way. N = Now, after doing those four things, ask yourself, “How do I feel now?” Tell yourself you can get through it. You have come through rough times before. You can do it again. Source: Paulding County Ohio OSU Extension website.
Here is some information from North Dakota and Kansas State University: A helpful step in managing stresses in farming is to consider the “tools” or “strategies” that are available for dealing with particular stresses. Here is a list of useful coping “tools” for managing individual, family or farming stresses. Stress may be reduced by preparing yourself both physically, mentally, and even emotionally/spiritually.
Physically, start with a medical checkup. Eat a healthful breakfast and drink 4-8 glasses of water daily. Eat more fruits, vegetables and healthful snacks and exercise at least 20 minutes daily (walk, swim, ride a bike, etc.). Get at least 7-8 hours of restful sleep and practice deep or slow breathing. Get a neck or back massage. Abstain from alcohol, tobacco or other drugs.
Mentally: Talk to a friend. Take 10 minutes and reflect on your blessings daily. Listen to relaxing music or spend 30 minutes doing something with your hands (draw, carve, etc.). Do a hobby or find something that makes you laugh. Spend 10 minutes to plan your day and priorities. Take regular 5-10-minute breaks in your day to relax and recharge.
Emotionally: Visit with a counselor or spiritual leader or reach out to someone for support or help. Play with a child or grandchild. Volunteer to help with a cause important to you. Go out for a meal with a friend or family. Reflect on and forgive yourself for mistakes. Pray or meditate. Do random acts of kindness. Express “thank you” to someone daily (send a note, etc.). Write down three things you are grateful for daily. Go for a walk or drive and enjoy the natural world around you.
Here are some tips to cope with stress in the work place: Focus on factors you can control in your work. Take time for lunch and a “work break” daily. Plan your next day at the end of the work day and set priorities ahead of time. Try to be flexible with time and tasks as things come up. Set boundaries and do not overcommit yourself . Say “no” more often. Do not let the farm operation intrude on all other aspects of life. Talk to other farmers about their strategies for coping with similar issues. Seek feedback on your farm operation and ways to grow or improve. Schedule time away from work to relax and then take the time to do that. Sometimes stress spills over with others you work with, so minimize and resolve those conflicts.
Often, financial stress is the cause for farm stress. Assess your family and farm finances and needs. Create a family and farm budget and live within your means. Learn new strategies to stretch your family finances and organize your records monthly. Take a seminar to learn more about financial management. Let go of what you cannot control. Sometimes you may have to down size to get through a rough time. Ask for expert help and to find ways to reduce your financial stress. OSU Extension, Farm Bureau, Local SWCD’s, NRCS and other farm experts (lawyers, accountants, lenders) can help you make good decisions to reduce financial stress.