WSU Skagit County Extension NDSU Extension

Stress Management for Rural Communities

Working in agriculture is Perhaps you have noticed that successfully with a stressor once some farmers, ranchers, dairy makes it easier the next time. accompanied by managing farmers, or farm workers struggle a variety of stresses on a under the pressures of events that A second factor is feeling in control. Successful stress regular basis. Learning to you find easy to handle. Or perhaps you have wondered how other managers know how to accept control events, attitudes and agriculture workers can go on in those stressors out of their control spite of the stress load they carry. – the weather, their height, stock responses day-in and day- market fluctuations – and how to out will help you manage Why is it that some agriculture effectively manage those stresses those hectic, stressful times. workers can handle lots of stress within their control – such as neck and others very little? Researchers tension, temper flare-ups or record who have examined differences keeping. between successful and unsuccessful stress managers have Finally, the attitudes, perceptions, identified three key factors. First, and meanings that people assign individuals vary in their capacity to to events determine a large part of tolerate stress. For example, their stress levels. A person has to prolonged exertion and fatigue perceive a situation as stressful or that would be only mildly stressful threatening in order to to a young agriculture worker may experience stress. If you think your prove very difficult for an older dog is barking in the middle of the agriculture workers or someone night because of a vandal, you will with a heart defect. experience more stress than if you suspect a skunk has wandered into Emergencies on the farm, delays your yard. and other problems that a confident agriculture worker takes Stress can be defined as energy in a Adapted from Stress Management for in stride may be a stumbling block blocked or chaotic state. Farmers/Ranchers Individuals should seek to develop North Dakota State University for one who feels inadequate. While part of an individual’s stress calm, free-flowing energy that Sean Brotherson, Family Science Specialist promotes harmony and balance in https://www.ag.ndsu.edu/publications/ tolerance is inborn, a crucial part kids-family/farm-stress-fact-sheets-stress- depends on the quality of coping a person’s body, psyche and soul. management-for-farmers-ranchers/fs284.pdf skills practiced. Learning to cope To relax and manage stresses well during peak farm/ranch stress • List all the stresses you now your tractor and do a favorite seasons – planting and harvesting – have. Identify those you can exercise. takes discipline and daily change; accept the ones you • Take three deep breaths – practice at controlling events, cannot change. slowly, easily. Let go of attitudes and responses. Following • Shift your focus from worrying unnecessary stress. are some techniques individuals to problem solving. • Stop to reflect or daydream for may adopt to gain control. • Think about how to turn your 10 minutes. Close your eyes and challenges into opportunity. take a short mental vacation to • Notice what you have accom- a place you really enjoy. See the Control events plished rather than what you sights; hear the sounds; smell To reduce the pile-up of too failed to do. the smells. Enjoy. Then go back to work feeling refreshed. many stressful events at one time, • Set realistic goals and farmers and agriculture workers expectations daily. Give up • Think positive thoughts: may be able to control some trying to be perfect. “I can and will succeed.” situations. • Look for the humor in things • Plan ahead. Don’t procrastinate. that you do. Replace worn machinery parts Control responses • Balance your work and your during the off season. • Focus on relaxing your body and play. Do both well. • Before the harvest discuss who mind. Whether you are walking, • Find someone with whom you can be available to run for parts, driving or phoning, do it slowly can talk about your worries and care for livestock, etc. and relax. Keep only that muscle frustrations. tension necessary to accomplish • Set priorities about what has to the task. • Seek help when you need it. be done today and what can wait There are times when all of us until tomorrow. Plan your time. • Tune in to your body. Notice any can benefit from professional early signs of stress and let them help or support. • Say no to extra commitments go. that you do not have time to do. • Unwind before bedtime. • Take care of your body. Exercise • Simplify your life. If possible, Do stretching exercises, listen regularly and eat well-balanced to soothing music, practice reduce your financial meals. Limit your intake of dependence on others. rewinding deeply, and be stimulants such as coffee, sodas thankful for any blessings • Schedule stressful events within and tea. received today. Then sleep well. your control, such as elective • Avoid smoking cigarettes, using surgery. alcohol or other drugs, or using tranquilizers or sleeping pills. Family members of agriculture Control attitudes • If your health allows, tense and workers can manage their then relax each part of your stress well – even during How family members of body from toes to head, one part planting and harvesting. The agriculture workers view at a time. situations is a key factor in key is to be flexible and to creating or eliminating unwanted • Shake away tension as you work stress. by vigorously shaking each of maintain a balanced lifestyle. your limbs. Make time daily to take care of • See the big picture: “I’m glad • Take a break. Climb down from that tire blew out here rather yourself, for this work is vital than on that next hill.” to all of us.

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