How to cope when off-farm stressors add pressure

Farmers know the rollercoaster of uncertainty – but lately, the ride’s gotten wilder.

Life has moved from global pandemic recovery – no small feat – to changes in long-term, relatively stable trading relationships. As markets swing, costs climb and AI ramps up, it’s no wonder stress levels are rising.

Of course, some stress can be positive. It stirs action and fosters innovation. But too much can leave you feeling stuck and take a health toll – physically, through high blood pressure, heart disease or stroke, and mentally, through anxiety, worry or a sense of hopelessness.

Stress doesn’t discriminate by age or job. How and when it appears is unique to each person.

Recognize the signs

Just like you check the daily forecast, monitoring and understanding your stress and tolerance levels is important. Signs are typically physical, behavioural, emotional or intellectual. Someone might experience stress in their body – tension, headaches, stomach issues – while another’s mind races with recurring thoughts. Still, someone else may feel increased unease or experience greater mood shifts. Often, stress accumulates due to the combined effects of various factors, such as work, family, finances or world events.

Be your own barometer

“Be really honest with yourself about your well-being and notice changes,” says Ontario-based psychotherapist Bonnie Taylor, MSW, RSW.

What’s your internal dashboard reading? Green and good? Yellow – caution, or red – danger?

Think about your body daily so you can recognize an average stress day.

“Think about your body daily so you can recognize an average stress day, the green zone, not stress-free, but a day when you manage most things. In the yellow zone, stress consumes more of your thoughts and your body reacts more intensely. You still do what you need to, but maybe you’re more tired, irritable or reaching for coffees to keep ramped up,” Taylor says.

“In the red zone, your ability to handle stress or solve problems is limited. The body is using reserves just to manage. It might feel like everything is overwhelming and you can’t perform.”

Recognizing when your stress is growing, in your yellow zone, is the best time to act. Since you can’t control things outside your control, like geopolitical situations, it’s important to focus on what you can do.

Use positive strategies to help cope

Since there’s no one-size-fits-all for stress reduction, Taylor offers several stress management tools.

“Get your to-do list out of your head and onto paper. That alone is sometimes enough to ease stress because it’s a way to look at what’s consuming your thoughts, time and body’s reactions,” Taylor says.

Setting boundaries is another approach. “Consider saying no and look at how much you take on. Ask if others could take over, recognizing that you are absolutely capable, but there may be others capable as well, freeing you for other priorities or time to de-stress.”

You may find watching the news or social media informative, helpful with decision-making or a de-stressor. However, Taylor advises setting a timer to remind yourself to consider your physical and mental state. Do you feel better or worse after watching? Taking a break is OK.

Other strategies might be a daily ritual, such as enjoying morning coffee without distractions. Or naming things you’re grateful for, taking short daytime rests and deep breathing to gain calm.

“Practicing mindfulness is essential,” Taylor says. “It can be as easy as pausing to check your five senses. Name five things you hear, four things you see, three things you smell, two you can touch and one you taste right now.”

In stressful times, it’s easy to forget to do things that bring joy or boost endorphins, such as spending time in nature, biking, walking, dancing or quality time with family.

Remember, support is around you

“Farmers tend to be isolated in their workday, but we’re social creatures. It’s so important to connect with others, particularly off-farm. Call somebody to see how they’re doing. And don’t ignore someone who reaches out to you. Maybe it’s asking others how they’re dealing with these external things. Just raising the topic is an opportunity to start helpful conversations,” Taylor says.

Doctors, therapists, accountants, financial planners and others can also be supportive. Friends, mentors or leaders from community clubs, faith groups or volunteer organizations may also provide valuable support.

“Mental health and wellness are really enhanced by our community. It’s somewhat of a community responsibility to be there for each other, but only the individual knows what works for them,” Taylor says.

How are you feeling?

Explore a comprehensive list of mental health resources, including FCC’s free and confidential self-check tool, designed specifically for farmers.

From an AgriSuccess article by Myrna Stark Leader.