WELLNESS ON THE FARM By Jessica Schill RN MPH, BFO Policy Advisor jessica@ontariobeef.com • www.ontariobeef.com
Realizing and Reacting to Stress Y
ou and I both know farming is tough. You work 365 days a year to put food on not only your family’s table, but other people’s tables as well. You are thrown some of the largest occupational challenges over which you have no control, like weather and market prices. You worry constantly about yourself and your family, as well as the health of your herd, the growth of your crops and the viability of the industry. You are required to maintain some of the highest standards in the world and we know how much that can take a toll on your physiological and psychological health.
2. U se positive self-talk. Failure happens and we can all be hard on ourselves, experiencing feelings of guilt and blame. Positive selftalk can restructure negative thoughts. Try telling yourself “I did the best I could,” “this was a learning experience,” “things take time” or “someday we will laugh about this.”
Are You Stressed?
4. E ngage in physical activity. Participating in physical activity releases endorphins in the brain, which have analgesic properties, ultimately giving you a “feel good” sensation. Squeezing in 30 minutes of physical activity per day can help you sleep better and fight off infections. Physical activity can also be a diversion from your stressful thoughts, especially if you are concentrating on a game or challenge, and are having fun.
To manage your stress, it’s best to understand your signs and symptoms. The aches and pains you are feeling, both mentally and physically, are often warning signs your body might be under a great deal of stress. Although you may not think you are necessarily stressed, your body and behaviour could be telling you otherwise. Stress has more than 50 different signs and symptoms, and can manifest very differently for every individual.
3. M aintain a positive attitude. Life on the farm can be extremely difficult at times. Try being optimistic about the situation that lies ahead and in your interactions with others. Maintaining a positive attitude will help you stay hopeful in the most trying of times.
5. G et a quality night’s sleep. It feels like there is never enough time in the day to get the work done, let alone making time for a good night’s sleep. Getting seven to nine hours of sleep at night helps the body ward off the negative effects of stress and gives your body a chance to rest from all of the stressors of the day and recharge. 6. T ake small breaks. Find a little time to relax during the day by taking small breaks. Relaxation techniques can include deep breathing, meditating, stretching, praying, etc. Relaxation can also be achieved by taking a walk, reading your favourite book or magazine, listening to music or going for a drive.
Can you relate to any of these common signs and symptoms? If so, it’s okay. You are not alone.
How to Manage Stress Stress is manageable. Having a set of coping mechanisms in your back pocket is the key. A “set” is important because coping mechanisms can complement each another to improve your mood and minimize your stress. The following coping mechanisms may be helpful to manage stress in your everyday life: 1. Keep things in perspective. Many stressors on-farm can occur suddenly, without warning. Has this situation happened before? If so, what was the outcome? It is important to reflect and ask yourself, “are my current fears realistic?” Or, “In a year from now, how important will this situation be?”
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7. T alk to someone. Our ability to cope with stress is dependant on our social support networks. Reach out to a family member or friend when you are distressed to express your feelings. They may have experienced similar situations and can BFO is working to continue the empathize and provide discussion about managing stress support. It’s okay to reach and its effects and has compiled a out to a professional too. list of resources. These resources Professionals are qualified to provide advice and aim to build resiliency skills, support in confidence, improve stress management and can help find ways to strategies, start the mental health manage your stress. conversation and locate necessary 8. Laugh. Laughing also services. You can find the releases endorphins, helping resource list on the Wellness on you feel good, and relaxes the Farm page of BFO’s website. 17 muscles in your face. If you or someone you know Joke around with a family member or friend, watch a might be in urgent distress, funny video, or read a funny please dial 9-1-1 or visit your newspaper cartoon to enjoy local emergency department. a moment of laughter. OB
