Manage Stress with 10 Self-Care Tips

Mental health is something few people feel comfortable talking about. However, we all know stress can lead to many health issues both mental and physical. Here are a few self-care practices to help eliminate stress and strengthen your mental well-being:

Adopt better sleep habits: Prepare yourself for a restful night’s sleep by securing a comfortable environment. Turn off electronics, lights, and other distractions that may stimulate the brain.

Begin an exercise regimen: Start with small changes by opting to take the stairs, if able, instead of the elevator. Take stretch breaks during the day. Go on a walk or a bike ride.

Find a hobby: Don’t be afraid to try something new or do something you enjoy.

Take a social media break: Put down the tablet, smartphone, step away from the computer for a block of time.

Utilize stress management techniques: Try yoga, meditation, or breathing exercises.

Get organized: Use a planner to set goals for yourself. You will feel a sense of accomplishment crossing things off your list!

Keep a journal: Instead of dwelling over negative thoughts, put them down on paper. Then “close the book on them” and enjoy your day.

Volunteer: It feels good to help a friend or give back to your community, as well as a great way to connect and cultivate relationships.

Strengthen your communication skills: Make connections by reaching out and talking to someone, as well as be a good listener.

Treat yourself, as well as others, with respect: Remember, we are all human, we make mistakes, and we miss goals, but maintaining a positive outlook is key.

Information shared from: Jana L. Davidson, Progressive Agriculture Foundation. More information from the article in the May 5th edition of the Morning Ag Clips.

Cultivating a Farm State of Mind About Mental Health

American Farm Bureau Federation’s 2021 Ag Safety Awareness Program (ASAP) Week, which is taking place from February 28 to March 6, was created to bring awareness to safety and health issues facing the agriculture industry.

For farmers and ranchers, stress is a way of life. They depend on many factors that are out of their control, like weather, commodity prices, availability of labor, trade markets and a lot more. With the impacts of the COVID-19 pandemic, their stress levels have gone even higher and in many cases are reaching the breaking point.AG Safety Awareness

A new survey from the American Farm Bureau found that more than half of rural adults and farmers/farmworkers say they are personally experiencing more mental health challenges than they were a year ago. Two in three farmers/farmworkers say the COVID-19 pandemic has impacted their mental health, and two in three have experienced feeling nervous, anxious or on edge during the pandemic. The percentage of farmers/farmworkers who say social isolation impacts farmers’ mental health increased 22% since April 2019, a significant finding given the long hours many farmers work alone.

This should be a wake-up call for everyone in the agriculture community, and we should all be doing our part to help.

As part of Agricultural Safety Awareness Week (Feb. 28 – March 6), Farm Bureau encourages everyone to learn to recognize the warning signs of chronic stress, engage in conversations and lend a helping hand.

When loved ones, neighbors or others we care about are experiencing mental health challenges, they may not even realize it, so it’s important to look for signs that they may be at risk. These include things like changes in routines or social activities, decline in appearance of
the farm or the care of domestic animals, increase in farm accidents, increase in illnesses or other chronic conditions, or decreased interest in activities or events.

If you see any of these signs, it’s time to show you care. It may feel like it’s out of your comfort zone, but there are simple ways to start a conversation. Remind them of something they’ve said about what’s concerning them, and express interest. Acknowledge what they’re going through. Share a habit you’ve seen change. And if you’re concerned, don’t wait for them to ask for help. Offer to help connect them to the many resources that are available for support. What matters most is showing genuine care and empathy, and listening.

It’s time we all took a stand to help those around us who may be experiencing the effects of chronic stress. Visit the Farm State of Mind website for more information about the warning signs of stress, tips for helping someone in emotional pain, ways to start a conversation, crisis hotlines, treatment locators and additional resources for managing stress, anxiety or depression. If we all do our part to help, we can strengthen our rural and farming communities and shine a ray of hope on those we care about.

‘Driving Safety Home’ is Theme of Agricultural Safety Awareness Program Week, Feb. 28 – March 6

Sharing resources that will help farmers and ranchers keep safety top of mind through the Agricultural Safety Awareness Program (ASAP) is a priority of county and state Farm Bureau leaders across the nation. As part of ASAP, Feb. 28 – March 6 has been designated as Agricultural Safety Awareness Week. U.S. Agricultural Safety and Health Centers will join Farm Bureau in promoting the week with its theme “Driving Safety Home.”

A different safety focus will be highlighted by Farm Bureau and U.S. Ag Centers each day of the week:AG Safety Awareness

  • Monday, March 1 – Farmer Roadway Safety
  • Tuesday, March 2 – Caretaker Support
  • Wednesday, March 3 – General Farmer Wellness
  • Thursday, March 4 – Mental Health
  • Friday, March 5 – Community Roadway Safety

During this week and throughout the year, Farm Bureau encourages farmers to make safety a priority on the farm.

The Agricultural Safety Awareness Program is a part of the Farm Bureau Health and Safety Network of professionals who share an interest in identifying and decreasing safety and health risks. For more information and resources, visit the ASAP Facebook page.

Visit the Centers’ YouTube channel (www.youtube.com/user/USagCenters) for new content and fresh ideas about how to stay safe while working in agriculture, forestry and fishing. Join the movement to keep farms safe and share your own safety messages on social media using the hashtags #KeepFarmsSafe, #ASAP21 and #USAgCenters.

The 11 U.S. Agricultural Safety and Health Centers (www.cdc.gov/niosh/oep/agctrhom.html) are funded by the National Institute for Occupational Safety and Health.

Dealing with Stress on the Farm During Trying Times

This is a stressful time for many people in our country and especially on the farm. With constant updates from government officials and media sharing new about the pandemic and the fear of the unknown for the future, it is understandable to feel overwhelmed, stressed and anxious. Seeing other farmers around the nation struggling with crop losses and distribution nightmares makes other farmers wonder what is yet to come. You are not alone and there are resources to help if you are struggling with stress and anxiety.

For assistance contact the Substance Abuse and Mental Health Services Administration’s (SAMHSA) Disaster Distress Helpline at 800-985-5990, the National Suicide Prevention Lifeline at 800-273-8255 or text MHFA to 741741 to talk to a Crisis Text Line counselor.

Farmers often feel they may be mentally and physically tougher than most people. That may be true. However, it is understandable if you are feeling depressed or anxious right now, just like the millions of people across the country who are facing the same worries and challenges. It’s perfectly understandable since most people have never experienced times like we are facing now. It’s extremely important to take care of your mental health. Helping yourself means you will be able to help others in the future.

While times may not change as quickly as we would like, there are easy self-care strategies that can help reduce feelings of depression and anxiety, or prevent anxiety before it even starts.

Here are some tips that may help:
1. Eat healthy foods to keep your body in top working order and avoid foods/beverages that cause issues with underlying health conditions.
2. Exercise reduces symptoms of depression and anxiety. Exercise is not the same as regular activity at work. Take a brisk walk or jog down a farm road, ride a bike, lift weights (even if you need to make your own out of what you have around the farm and start light).
3. Practice relaxation therapy. Focusing on tensing and relaxing muscle groups can help you relax voluntarily when feeling overwhelmed, stressed or anxious. Concentrate on the shoulder and neck regions of the body, where stress often builds.
4. Be kind to yourself. Treat yourself with the same compassion you would a friend and allow others to help as you would help them.
5. Stay connected. Even if you can’t get together face-to-face, you can stay connected to friends, family and neighbors with phone calls, text messages, video chats and social media. If you’re feeling lonely, sad or anxious, reach out to your social support networks – all is kept confidential. Share what you are feeling and offer to listen to friends or family members about their feelings. We are all experiencing this scary and uncPerson holding a fishertain time together.
6. Monitor media consumption. While you might want to stay up-to the minute with COVID-19 news, too much exposure can be overwhelming. Balance media consumption with other activities you enjoy, such as playing with pets, reading, cooking, fishing at the farm pond, playing games with family or listening to music.

Adding small changes to your routine each day can make a big difference to your overall mood and well-being. Just remember, if you need help, help is available.