There’s no question that farming is a stressful occupation and way of life.
Not all stress is bad, according to Iowa State University Extension Dairy Specialist Larry Tranel. In a recent webinar, “Dealing with Family Farm Stress and Grief,” Tranel said a reasonable amount of stress can be a positive motivator, helping stretch performance and propel personal growth.
But too many stressors piled on top of one another can lead to fatigue, exhaustion and despair. Symptoms of acute stress include feelings of being overwhelmed, depressed and immobilized, with a lack of energy and loss of hope. As a result, Tranel said farmers may have difficulty concentrating, processing information, and making good decisions.
“Spouses, children and business associates often share the burden of severe farm stress,” noted Tranel. “Overly stressed individuals often have trouble sleeping, relaxing and bonding with family. Anger and frustration often have a root cause, but are transferred to those closest to us, even if those individuals had little to do with the true stressors.”
Tranel advised that, because stress is a constant in farming, learning ways to manage it also must become a regular routine. Some suggestions for doing so include:
• Practice mindful gratitude – Force yourself to think happy to feel happy. Even in the most challenging times, take stock in the things for which you are grateful. Service to others who are less fortunate also can help reduce our focus on our own problems.
• Prioritize sleep – Many farmers simply don’t get enough sleep. Intentionally sleeping more can help recharge your physical resources and brain function. Situations often feel less dire after a good night’s sleep.
• Stay social – Do not let the farm consume your every waking moment. Stay engaged in community, church and social activities. Loneliness and social isolation has been shown to be as detrimental to your health as smoking 15 cigarettes a day.
• Exercise – While most farmers get plenty of physical activity, a quick, daily exercise session of as little as 7 minutes that increases your heart rate to 160 beats per minute is a valuable stress buster.
• Breathe – Deep breathing is one of the quickest and most effective ways to alleviate stress. When you take a deep breath, you deliver more oxygen to your brain, telling it to calm down and relax. In turn, it sends the same message to the rest of your body. Breathing exercises, like these provided by the University of Michigan, can quickly help you relax and regain perspective.
Tranel noted that when livestock are stressed, one of their symptoms is rapid, shallow breathing. Intentionally focusing on deep breathing can lower the heart rate, relax tense muscles, and reduce blood pressure almost instantly.
“I once asked a farmer, after a lengthy counseling session, what advice was most helpful to him,” shared Tranel. “His response was, ‘You taught me how to breathe. Now I can sleep better, relax more and keep things in perspective better.’”
