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Farming is tough. Everyone knows that it involves lots of physical work. However, the mental strain people face while working with it rarely gets enough attention. The pressures of unpredictable weather and fluctuating market prices are only some of the things that can take a toll on your mental health. But there are ways to manage this stress. Let’s look at some practical tips that can help.
Practical Tips to Help You Handle Stress in Agriculture
Luckily, farm stress is manageable. Unfortunately, I can’t say it’s easy to manage, but you can still tackle it with a proper approach.
Get Good Sleep
It’s well-known that adults must get 7 to 8 hours of good night sleep. But what if they don’t? According to research by the American Academy of Sleep Medicine, the behavior of the person who doesn’t sleep enough reminds of those who have around 0.08 concentration of alcohol in their bloodstream.
But how can you set up an appropriate sleeping routine? Here are some tips:
- Track the temperature in your bedroom. Ideally, it shouldn’t go over 18 degrees.
- Limit the exposure to phone light one hour before going to sleep. The blue light spectrum can disrupt the overall sleep quality.
- Try various relaxation techniques: yoga, meditation, essential oils (like lavender or camomile), or even delta 8, a hemp-derived cannabinoid — all these things work to interact with your brain and guarantee a more qualitative and longer sleep hours.
Build Up Your Help Team
Don’t bottle up your stress. Talking to someone who understands can make a big difference, whether it’s a family member, friend, or counselor.
Just like with psychological help, you can need some part of physical assistance. Devote some time to build your team of experts: include farm management professionals, agronomists, and extension specialists. The more tasks you delegate, the less stress you’ll experience.
Stay Active
Physical activity is a great stress reliever. Even a short walk around the farm can boost your mood and lower stress levels — some 15 minutes are sometimes enough to recharge your batteries. But if you’re looking for something extra, you can also take up meditation, yoga, swimming, or any type of physical exercise you like.
Practice Mindfulness
Mindfulness techniques, like deep breathing and meditation, can help you stay present and manage stress more effectively. They can also help you clear out your true needs and reconnect with your inner self.
If you’re new to the thing, here are a few easy techniques to start practicing with:
- Note your feelings: Sit calmly, your eyes closed. First, focus on your breathing. Then ask yourself, “How am I doing today?” Note any thoughts that arise. Don’t try to change anything. Just observe how your mind floats.
- Focus on the body: Stand still on your feet and focus on your breathing. Try to stand firmly on your feet to feel the connection with the earth. Then, lean to the right, your feet firmly on the ground. See how far you can lean. Repeat the exercise on the right side.
- Slow breathing: Close your eyes and take a deep breath. However, keep your breathing comfortable and natural. Then, breathe out through your mouth as if you’re blowing a candle. Repeat the motion for five or ten times.
Plan Ahead
While you can’t control everything, having a plan for common challenges can reduce anxiety. So, it’s a good idea to gather all the key staff and try to brainstorm an emergency plan. Also, try to keep any emergency contacts conveniently stored in case anything happens.
Limit Alcohol and Drug Usage
Many people start using these substances when feeling down and depressed. However, they only bring temporary relaxation without eliminating potential issues. So, if you think that those substances appear more often in your life, try to contact a doctor or mental health professional instead. This way, you focus on the root of your problem, not just minimize the consequences.
Keep Connected
You and your colleagues are all working in the same surroundings. And who knows, maybe they feel just the way you do? It’s always a good idea to ask, “How are you?”, “Did you sleep well today?”. The best help comes from those who understand the ins and outs of the situation, that is, your co-workers.
Main Reasons Why You May Face Agriculture-Related Stress
The agricultural sector is commonly seen as a profitable endeavor. However, why does it get so challenging to work at times? These are the key reasons behind the fact.
Unpredictable Weather
Droughts, floods, and other extreme weather conditions can wreck crops and livestock, leading to financial strain. These conditions are impossible to predict and manage. So, when they do happen, they bring depression and disappointment to anyone involved.
Market Fluctuations
The price of produce and livestock can be highly volatile, resulting in financial uncertainty and stress. You never know what to expect, and that’s the main difficulty.
Long Working Hours
Farming often requires long hours with little time off. The trend inevitably leads to physical and mental exhaustion. That’s why it’s so vital to highlight that valuable me-time and devote enough attention to your feelings and satisfaction.
Isolation
Many farmers work alone or in remote areas, which can lead to feelings of loneliness and isolation. If that’s the case, developing strong bonds with your co-workers is vital. However, keeping solid connections with your family and friends is also of much help. Stay connected through phone, email, messengers, etc. — you’ll see the difference soon.
Family Pressures
Managing a family farm can involve complex family dynamics, adding another layer of stress. To mitigate the impact, spend more qualitative time with your family outside of your work surroundings and without digging into the farm issues.
With these tips and a clear understanding of the stressors involved, you can take steps to protect your mental health while working the land.
