Farmstrong

Recognise the signs

Farmstrong ambassador Sam Whitelock passes on insights about how to take care of yourself.

It’s important to recognise when you are under the pump so you can do something about it. We all have only so much coping space and when we have multiple things coming at us, that gets squeezed. This shows in different ways for different people. Some people become irritable. Others go silent and withdraw. What are your tell-tale signs?

The Farmstrong “Under the Pump” checklist is a good place to find out.

Prioritise workload

There’s always a to-do list as long as your arm on a farm. That’s why it’s important to prioritise your work especially during busy times. What are the top two or three tasks you need to work on today? Once you’re feeling back in charge of your schedule, your stress levels will go down.

Look after the basics

When we’re really busy, the things that go out the window are often the things that keep us well and help us cope. So make sure you eat well, get enough quality sleep, keep active and do the hobbies or activities you enjoy. Anything that boosts your mood and energy levels will help you manage busier periods.

Schedule recovery time

I embrace pressure as part of my job, but when I get the opportunity, I also step away from it and make sure I recharge. That’s because I’ve learnt that no one can just go hammer-down the whole time, and you need to step away.

I head home into a different world after rugby so I make sure I’m not just focusing on one thing. If you’re only thinking about rugby or farming all day, every day, of course it will start to get on top of you. So it’s important to do something else, whether it’s with your family or a hobby or catching up with mates outside the industry. Something different.

If your current workload won’t allow that, build mini breaks into your day. Even a 15-minute break to “reset” mentally and physically can make a big difference to how you feel.

Keep perspective

Many people only know me as a rugby player and rugby is a big part of my life, but the reality is I also have other things going on in my life, so when a setback happens on the field, I don’t let that define who I am as a person.

Yes, losing a rugby game still hurts but I tell myself I’m still a father, a husband, a son with a great family. That’s the most important thing. Sometimes you’ve just got to accept your setbacks and move on. Remember, a setback also offers an opportunity to learn and do better next time.

Have a natter

I know through the work I do for Farmstrong how important it is to keep talking and check on those who might have dropped off the radar and stopped communicating during challenging times. Just listening can be a huge help to someone who is feeling under the pump. So if you see someone struggling, start that conversation, ask them how they’re going and make time for a proper catch-up, whether it’s over a coffee or at the pub. Visit the Farmstrong website to brush up on your listening skills beforehand.

Make your wellbeing a priority

Treat yourself and your team as your farm’s biggest asset. Make wellbeing a business priority and invest in the simple habits that make people more resilient – connecting with mates, learning new things, keeping active, enjoying simple pleasures and helping friends and community. Visit the Farmstrong website to see what other farmers are doing and lock in whatever works for you. n

Farmstrong ambassador Sam Whitelock says there are several things farmers can do when they are feeling overwhelmed – but taking care of yourself is a priority.

Under the pump

For tips and ideas, visit farmstrong.co.nz

Sam Whitelock Farmstrong Ambassador