Farmers and farm families face unique challenges. As the busy season of planting approaches, the rising demands and pressures of farming are likely to increase stress.
Kathy Somers, a registered kinesiologist who runs the Stress Management and High Performance Clinic in Guelph, says farmers should prepare now to better manage their mental and physical health this season.
“Ideally you can plan ahead with your family and farm team and think about how you’re going to continue looking after yourselves in terms of eating food regularly, protecting sleep and talking,” she says.
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Why it matters: Planning stress management strategies ahead of the busy season can improve mental and physical health.
Effective stress management involves eating a protein and carbohydrate every three to four hours, a strategy Somers recommends over consuming caffeine or sugar for energy.
“Caffeine mimics adrenaline so it’s like drinking stress in a cup,” she says. “It actually depletes energy so two hours later, you are more fatigued and have lower energy than if you had no caffeine at all.”
If caffeine and sugar are desired tastes, Somers advises they be consumed for enjoyment after a quality meal or snack.
She suggests farmers prepare grocery lists ahead of time and identify foods and containers that can be stored in the shop or equipment for easy access.
Lack of sleep impacts alertness, judgment, coordination and reaction time while driving. Being awake 18 hours or more at a stretch causes the same impairment as having a blood alcohol content of 0.5 per cent, according to the Centres for Disease Control and Prevention.
“The more sleep time you cut, the more problematic it is,” says Somers. “If you are prone to mental health issues or cardiovascular problems, many symptoms will start displaying themselves when you’re even one night short on sleep.”
Preparation for a busy season should include planned psychological check-ins so people can talk about how they are doing.
“Plan ahead that you’re going to do family pizza nights on Fridays and after eating, debrief the week and how you are feeling,” Somers suggests.
“For a team of farm workers, it could be meeting in person or by phone for five minutes each day to review the plan and how you’re doing as people.”
It is useful to identify back-up plans for equipment breakdowns and weather changes but also for unexpected illness or increases in stress.
“It is hard to plan that you will take time away from the farm to talk to a doctor, counsellor or friend but it may be more than worth the time,” she says. “Research indicates that people who have a plan tend to manage anxiety and pain better in stressful situations, especially when it is written down.”
Stress responses can be physical, emotional or cognitive. Symptoms can include changes in mood, behaviour and sleep and are different for each individual.
When stress arises, Somers recommends taking slow, comfortable breaths and releasing body tension on the exhale. Next, she suggests repeating a mantra of “I will handle this” and asking what can be done to cope with the situation.
“If you’re experiencing stress symptoms that feel uncomfortable or if your loved ones are telling you about your stressed behaviour, seek out professional help,” she suggests.
Ontario farmers and members of farming households can now access free, professional mental health counselling through the Farmer Wellness Initiative. By calling 1-866-267-6255, individuals will start an intake process to arrange up to four virtual, phone or in-person sessions.
Any Ontarian can access ConnexOntario’s mental health resources by calling 1-866-531-2600 or texting “Connex” to 247247.
