Stress management is an essential business skill in today’s agriculture. As a farmer, you have a responsibility to maintain your mental and physical health just like you have a responsibility to maintain your farm equipment. Workload and not enough time are cited as two of the top stressors for farmers. Each season brings its own hectic pace and carving time out of the day for self-care may seem impossible but it’s important to remember that good stress management is good farm management. Below are five research-based ways to reduce stress. Consider them tools in your self-care toolbox. Plan to use them as needed.

Research has shown that Exercise can reduce levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. You do not need to run a marathon, but research suggests getting 15 minutes of activity at least three times a week. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. Pick an activity that you enjoy. Examples include walking, dancing, weightlifting, and gardening. (Chores do not really count…exercise away from your stressors is ideal!)

Mindfulness is the practice of paying attention, on purpose, now. Have you ever finished a chore and realized several hours had passed and you had no clue where the time went? We often spend much of our time in a state of mindlessness. Mindfulness practices can help you acknowledge your thoughts and feelings in a healthy way. Start with a mundane task such as brushing your teeth, washing dishes, or driving. Try being mindful for one minute. Using your senses, what do you see, hear, smell, feel and taste? As you get the hang of it, increase your time. The goal is to be present in the moment. This is a great tool to stop the cycle of repeating thoughts in your head that often prohibits your ability to focus.

Did you know that a daily practice of slow deep breathing may reduce your blood pressure? It has been shown that practicing slow deep breathing for just a few minutes each day is beneficial. Taking as little as six deep breaths slowly within 30 seconds can reduce blood pressure and slow your heart rate. Deep, slow breathing is one of the oldest and best-known techniques to decrease stress. This can be done by slowly inhaling through your nose and exhaling through your mouth. Each breath should take about five seconds. You can use this technique anytime and anywhere to calm yourself and reduce your anxiety.

Start a daily gratitude practice. Gratitude is a feeling of thankfulness and appreciation. Gratitude can be toward others as well as toward nature. Research has shown that when we express and cultivate gratitude, our brains release dopamine and serotonin, two hormones that make us feel happier. Participating in a daily gratitude practice has also been associated with better physical health, better sleep, greater life satisfaction, stronger social ties, and increased feelings of self-worth. In a study from Berkeley, it was found that people who practice gratitude daily are more satisfied with their lives and less likely to suffer from poor mental wellbeing and related mental health challenges. So even if it feels difficult some days, depending on the current challenges you are facing, it may be worth focusing on what is going well with the business, your family and in your life overall. Remember, it does not have to be a major item or event, it can be simple everyday things.

Studies show that a network of social support is critical in helping you get through your day and especially beneficial during stressful situations. You may work alone most of the time, but remember your mental wellbeing depends on your interaction with other people. The truth is, we all need companionship in some form to thrive. Even the most independent and introverted folks still need connections. What does that look like? Make an intentional effort to reach out to friends regularly. This can be a weekly phone call or meeting for coffee or lunch once a month. It could be belonging to community groups or attending weekly faith services. Have you thought about volunteering? Giving back to your community is not only good for you but beneficial for them, too. Sometimes you just need to get away. Go for a drive, check on a neighbor, meet your friends for lunch. Taking time to step away and connect with others often gives us a mental and physical break and we return refreshed. The Wisconsin Department of Agriculture, Trade, & Consumer Protection’s Farm Center has online farmer support groups that farmers can join anonymously to talk with other farmers across the state. Find out more about these online support groups. 

No matter which “tool” you choose, remember that these skills all take time to master. You may not get it right the first time or feel any benefit, but I encourage you to keep going.