The growing season has arrived, where farm and ranch families work together to accomplish numerous tasks. During this time, producers experience varying levels of stress that can impact their mental health. Normal amounts of stress can encourage productivity; whereas, chronic stress can lead to symptoms of depression or anxiety.
May is Mental Health Awareness month, where it is recognized that one-in-five Americans live with a mental health condition. These conditions may include depression, anxiety, mood disorders (for example, bipolar disorder), posttraumatic stress disorder, and substance use disorders, to name a few. Producers experience higher levels of mental distress, and roughly 26% reported mild to severe depression symptoms and/or anxiety symptoms.1
When stress becomes overwhelming and chronic, the risks for experiencing symptoms of anxiety, depression, substance use, and physical health ailments increases. Thus, it is important to notice your stress signs and symptoms and effectively manage stress. Consider the following tips to get started managing stress today!
Stress Management Tips
Recognize your stress symptoms.
The first step in gauging how you feel is to recognize when you are experiencing stress. Where do you notice your stress in your body? Our stress symptoms can be emotional (including, moodiness, irritability, anger, loneliness, anxiousness, panic), cognitive (including, forgetfulness, constant worrying, pessimism), physical (including, fatigue, headaches, aches and pains, gastrointestinal), and behavioral ( including issues with sleep, eating too much or too little, use of alcohol, drugs, or cigarettes, procrastination). Write down your stress symptoms. Do others notice your stress? Do they notice different stress signs about you?
Determine your control.
You know you are stressed, and you recognize your stress symptoms. Think about everything that is on your plate – all of your stressors. Maybe your stressors involve finances, strained relationships, weather, market prices, limitations with the pandemic, and other things. Which stressors can you control? Which stressors are outside of your control? When we worry about stressors that are outside of our control, our thoughts and feelings spiral downwards, where it can be difficult to dig out of negative thought patterns. Try to focus on what you can control.
Seek support from others.
Oftentimes, sharing thoughts and feelings related to stress is avoided, because you do not want to burden others, or your family just never discusses their feelings. However, did you know that positive social support can enhance your resilience to stress in difficult situations? To strengthen your social supports, you may want to evaluate your social network. Do you have family members or friends in which you can confide? What about a pastor, neighbor, or mentor? It is important to let your supports know how they can best support you. This might involve checking in on you occasionally, providing physical help on the operation, engaging in social activities, or sharing advice and feedback. Finally, make sure to check in on your social network, as they may also need emotional support during difficult times.
Engage in stress management strategies.
Once you have identified your symptoms of stress and level of control, it is important to try different strategies to manage your stress. Here are some tips to help decrease stress:
- Eat healthy. (examples include, fruits, vegetables, wholegrains, low-fat dairy, and lean protein).
- Try to keep a positive attitude. You cannot control everything, but you can control how you respond.
- Utilize effective time management. By managing your time wisely, you may feel less overwhelmed.
- Laugh. The act of laughing can help ward off stress.
- Try to obtain enough rest and sleep.
- Practice breathing and find inner peace.
- Learn and practice relaxation techniques, such as mindfulness or yoga. A mindfulness app might work for you (examples include, Headspace, Calm, The Mindfulness App, and Aura Mindfulness & Meditation).
- Engage in hobbies or interests. Your stress levels will be high if you do not make time to have fun.
- Politely stand up for yourself. Do not become angry or passive; rather, thoughtfully share your feelings, opinions, and beliefs.
- Avoid relying upon alcohol, drugs or food to help you feel more relaxed.
- Exercise regularly. Try to incorporate exercise into your daily routine.
- Talk with a counselor. Visit the Helpline Center website or dial 211 to access community resources.
Admit when you need help.
Sometimes it can be difficult to determine if you are stressed, or if you are experiencing symptoms of depression. Symptoms of depression may include:
- Decreased concentration, memory, and ability to make decisions.
- Feelings of sadness, anxiousness, emptiness, and restlessness.
- Feelings of guilt, worthlessness, helplessness, and hopelessness.
- Fatigue, lack of energy.
- Angry outbursts, irritability.
- Issues with sleep – insomnia or sleeping too much.
- Issues with eating – overeating or appetite loss.
- Unexplained physical symptoms, such as persistent aches and pains (including, headaches, cramps, digestive problems, etcetera)
- Loss of interest or pleasure in activities or hobbies, including sex.
- Thoughts of death, suicidal thoughts, suicide attempts.
If you feel as if it is time to seek help, the Avera Farm and Rural Stress Hotline provides a mental health professional to discuss your symptoms and provide referral information. The hotline is staffed 24/7, and the call is confidential. The phone number is 1-800-691-4336. Additionally, the Helpline Center announced the launch of 988 (call, text, or chat), which is a direct connection to support for anyone experiencing emotional distress. Finally, the
