Mental health during busy seasons is just as important as physical health.
By Agriculture Wellness Ontario
It’s a busy season. As you know, this brings long days and lots of stress over ensuring all the work you need to do gets done in the run of a day.
The physical toll of busy seasons is obvious. Long days are physically demanding. Lots of water and breaks are essential tools that can help you keep moving effectively.
What’s less obvious is the mental toll this demanding time of year can bring. While it may come naturally to address your physiological needs, managing your stress levels may not seem so easy (the work needs to get done, right?), but it’s just as important.
In fact, managing your stress supports your physical well-being. Take for example the stress hormone cortisol. Cortisol increases in moments of stress, contributing to the overall demands on your body and reducing your physical capacity. Mitigating stress and managing your mental health can reduce cortisol and, in turn, literally support your physical health.
You may be thinking there’s no time to worry about stress when the pressure’s on. But you may be more stressed than you think, and taking time to manage your mental health could help you with pushing through the busiest times.
Stress is a natural response that can be acute (a temporary event) or chronic (persisting over time), and can create strong physical and emotional reactions, but can be regulated by addressing the stressor.
Thankfully, there are some quick and easy ways to manage stress effectively.
Tips for managing stress
Agriculture Wellness Ontario (AgWO) is a suite of free programming that provides mental health support, education and community for Ontario agriculture. The staff at AgWO offer these quick tips for managing stress, which may come in especially handy during these busy times.
Build a social support system: Connection with others is a strong protective factor against stress, and discussing challenges with someone you trust who may be experiencing similar difficulties, especially with farming, can be helpful.
Predictability in your routine: Lack of control is often the root of stress, and having a daily routine or regular activities throughout the day (such as a morning routine of hygiene, breakfast, getting dressed) allows control during times of uncertainty.
Circle of control: While stress can be influenced by things outside of our control, we do have the ability to focus on and control
1) how we react and respond (with our words, emotions, reactions); and
2) our relationships (who we interact with, influence, and our relationship with ourselves).
Mental rehearsal: Processing the steps of a task by writing them out or visualizing them in your head can normalize them and make room for mistakes, which can provide a new perspective and help you recognize that feelings such as anxiety are often worse than the process of the task.
Positive self-talk: Engage in an internal dialogue that supports reaching your goals, and practice speaking to yourself the same way you’d speak to a loved one (for example, regulate worry by saying “I’m capable and smart, and I can complete this with the skills I have.”).
Focus on your breathing: Deep belly breathing from your diaphragm tells your brain to relax, which can lower your blood pressure and heart rate to regulate the physical signs of stress.
Seek support, education and community from Agriculture Wellness Ontario: AgWO’s suite of free programming is designed by members of the agricultural community for members of the agricultural community. Its suite of programs is listed below. Learn more or reach out to the team at www.agriculturewellnessontario.ca.
Farmer Wellness Initiative: Offers Ontario farmers, farm workers and their families free, unlimited mental health counselling 24-7, 365 in English, French and Spanish, addressing the unique challenges of the agricultural community. Call anytime at 1-866-267-6255. Visit: https://agriculturewellnessontario.ca/farmer-wellness-initiative/
Guardian Network: A suicide prevention program that trains volunteers to identify signs of mental distress in farmers and connect them with necessary mental health resources. Visit: https://agriculturewellnessontario.ca/guardian-network/
In the Know: A three-hour mental health literacy workshop tailored to the agricultural community, designed to increase mental health knowledge and help-seeking behaviours among farmers. Visit: https://agriculturewellnessontario.ca/in-the-know/
Growth Workshops: A series of short, focused workshops designed to provide the agricultural community with accessible mental health education, each session lasting an hour or less. Visit: https://agriculturewellnessontario.ca/growth-workshops/
International Agricultural Worker Wellness Program: Aims to address the unique mental health and wellness challenges faced by international agricultural workers in Ontario. Visit https://agriculturewellnessontario.ca/iawwp/
Other mental health resources
Outside of AgWO’s programs, check out these resources for additional information and support.
Connex Ontario: A database of Ontario mental health, addictions and problem gambling services to access support local to you. Whether for yourself, a loved one, or a client, their confidential and free services are available 24-7. Visit www.connexontario.ca for more.
9-8-8 Suicide Crisis Helpline (call or text 988): When you reach out, a trained responder will listen without judgement, provide support and understanding, and can tell you about resources that will help. Visit www.988.ca for more.
With these tips and resources in your back pocket, you’ll be equipped to be at your best this season! Remember to take care of your mental health on the same level as your physical health.
Source: Agriculture Wellness Ontario