Life on the farm is unpredictable at best – especially when many factors impacting your day are out of your control. That’s why Heidi Carroll, South Dakota State University Extension livestock stewardship field specialist, says it’s important for farmers to be proactive when it comes to farm management.
Creating or updating written emergency action plans and testing equipment for potential natural disasters or facility issues can help farmers feel like they are more in control and ultimately reduce stress levels, she says.
“The positive thinking connected with being prepared contributes to optimism and can be a key aspect of effective stress management. Expecting the best in situations can be extremely challenging if you tend to be pessimistic and look and prepare for the worst,” explains Andrea Bjornestad, South Dakota State University associate professor and SDSU Extension mental health specialist.
Positive thinking has many health benefits, including lower rates of depression and psychological distress, improved physical health and better coping skills, Bjornestad adds.
How does your outlook affect your job as an animal caretaker?
“Changes in a swine caregiver’s mood, attitude and behaviors can also begin to impact pigs in their care. Taking time to reflect involves slowing down and focusing on thoughts, feelings and behaviors. In the process, you may remember challenging times, including tough decisions you may have been forced to make about your swine operation. These reflections can help you critically evaluate strategies for the future and recall all the blessings that occurred,” Carroll says.
Bjornestad and Carroll recommend identifying an area of your life in which you have negative thoughts and attempt to approach that area in a more positive way.
“When negative thoughts sneak in, try to put a positive spin on the thought. Realize that market prices are out of your control, so stressing over them is fruitless. However, you could set a goal to proactively contract portions of your inputs (e.g. feed) and outputs (e.g. piglets, market hogs) or use risk management strategies to protect farm profits that will allow you to endure low market conditions,” Carroll says.
Additional stress-relieving strategies may include accepting your imperfections and forgiving yourself for hard days when you struggle with your emotions.
Don’t forget to be kind to yourself, Bjornestad adds.
“Certain times and situations may have been difficult; however, each day of your life is a new blank page to fill. The practice of positive thinking can improve your physical and mental health, and new perspectives and optimism can bring renewed strength to managing stress,” Bjornestad says.
Bjornestad outlines five steps to help alleviate stress, adapted from an article by S. Brotherson and L. Berg.
1. Assess needs and impacts.
Any stressor can impact the individual, family or family operation. What is a need resulting from stress in your life? What is the size of the impact? Is it manageable or not manageable?
2. Identify and access resources.
Resources can be intangible such as knowledge, creativity or optimism. They can also be material such as money, land or equipment. What resources are needed to help manage the stressor? Are those resources available to you?
3. Pursue good-quality decisions.
Assess options and determine how to respond. How should you use your resources? How can you be more open to change? Consider the cost versus benefits and clarify values and goals.
4. Connect with sources of support.
What type of support is most helpful for you to pursue quality decisions? Do you need to talk to someone at a bank regarding financial decisions, or would a more appropriate source be a counselor or pastor to discuss personal concerns?
5. Use effective coping strategies.
Are the coping strategies you use harmful (alcohol use, tobacco, unhealthy eating), or are they helpful (exercise, mindfulness, watching a movie, family conversations)? Try to match a coping strategy with an identified need. It also does not hurt to learn new strategies to help alleviate stress.
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Read more:
By Her Own Hand: A Farm Girl’s Miraculous Journey from Death to Hope
More Resources on Mental Health Wellness:
Pay Attention to Warning Signs of Stress
Toxic Grit: Is Our Greatest Strength Our Greatest Weakness on the Farm?
Farmers, Ranchers Have Ways to Manage Stress
Suicide Prevention: Your Worth Isn’t Measured By The Markets
Don’t Let Social Distancing Lead to Social Isolation
Connect With Farmers In-Person On Mental Health
Simple, Daily Habits to Help Manage Stress
Pay Attention to Warning Signs of Stress
When Your Trampoline Breaks: Avoid Isolation
7 Steps to Reduce Farm and Financial Stress
