Managing stress and pressure

WORDS AND IMAGE PROVIDED BY FARMSTRONG

FARMSTRONG AMBASSADOR SAM WHITELOCK PASSES ON HIS INSIGHTS ABOUT HOW TO MANAGE WHEN YOU’RE FEELING ‘UNDER THE PUMP.’

Recognise the signs

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 and shows in different ways for different people. Some people become irritable. Others go silent and withdraw. What are your tell-tale signs? The ‘Under The Pump’ checklist on the Farmstrong website is a good place to see where you’re at. 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

It’s really easy to just put your head down and just keep going when you are facing challenging times. But actually that’s not in your best interests. You need to build in time to rest and recover. Have cut-offs at the end of the day and spend some time with your family or doing something simple that will give you a sense of accomplishment, like sorting you’re your shed. By taking time to rest and recover you are increasing your ability to cope with pressure and make decisions. 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. Taking time out can make a big difference to how you feel. If you’re working long hours, you need to take time to freshen up and get that balance back in your life. If your current workload won’t allow that, build mini-breaks into your day. Even a fifteen minute break to ‘reset’ mentally and physically can make a big difference to how you feel.

Maintain perspective during challenging times

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’m also a father, a husband and 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. Stay connected with mates

I know through the work I do for Farmstrong, 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 out friends and community. There are real advantages in investing in what keeps you well. In the long run, it makes you more productive. Farmstrong is a rural wellbeing programme that helps farmers and growers live well to farm well. To find out what works for you and ‘lock it in’, check out the farmer-to-farmer videos, stories and tips on www.farmstrong.co.nz.

Sam Whitelock