The Most Important Thing You Need to Prioritize on Your Farm This Year
Feb 10, 2025
In working with farmers, I always hear about the importance of good maintenance. When it comes to your equipment, you wouldn’t think twice about spending the time, money and effort to inspect, calibrate, lubricate, sharpen, clean, and refill all the tools, fluids, parts and fuel that are required to keep your equipment in top working order. Right?
But when it comes to you, the farmer – the MOST important piece of the farm – the priority for good maintenance gets put on the back burner, or sometimes thrown right out the window.
I know what you’re thinking, “but there’s no time for that!” There’s so much to do, so much to plan, so much to prepare, so much to figure out financially…the list goes on. And you’re right. It’s no secret that farming is a stressful job – one of the most stressful, actually. But one of the things that is a secret to most, just because it hasn’t been an area of focus, is that stress has a direct impact on your physical and mental health. And eventually, letting the stress of all of that come before the care and maintenance of your own body and mind will take a major toll.
From a biological perspective, when we are in a stressful situation, no matter if it’s environmental or physiological, it activates an acute stress reaction (increased heart rate, muscle tension, heightened focus, etc.) that is commonly referred to as the “fight or flight response.”
Our bodies are well equipped to handle stress in small doses, but when that stress becomes long-term or chronic, it can have serious effects on our bodies and mind. Farming is one of those professions that can easily lead to chronic stress, and if left unmanaged, can lead to some big problems.
The same is true in motherhood, which I am in the thick of right now with a 6 and 3-year-old. And unfortunately, I had to learn the hard way that stress can lead to some real health problems if left unchecked.
But when it comes to you, the farmer – the MOST important piece of the farm – the priority for good maintenance gets put on the back burner, or sometimes thrown right out the window.
I know what you’re thinking, “but there’s no time for that!” There’s so much to do, so much to plan, so much to prepare, so much to figure out financially…the list goes on. And you’re right. It’s no secret that farming is a stressful job – one of the most stressful, actually. But one of the things that is a secret to most, just because it hasn’t been an area of focus, is that stress has a direct impact on your physical and mental health. And eventually, letting the stress of all of that come before the care and maintenance of your own body and mind will take a major toll.
From a biological perspective, when we are in a stressful situation, no matter if it’s environmental or physiological, it activates an acute stress reaction (increased heart rate, muscle tension, heightened focus, etc.) that is commonly referred to as the “fight or flight response.”
Our bodies are well equipped to handle stress in small doses, but when that stress becomes long-term or chronic, it can have serious effects on our bodies and mind. Farming is one of those professions that can easily lead to chronic stress, and if left unmanaged, can lead to some big problems.
The same is true in motherhood, which I am in the thick of right now with a 6 and 3-year-old. And unfortunately, I had to learn the hard way that stress can lead to some real health problems if left unchecked.
So what does chronic stress look like?
- Headaches
- Muscle Tension and Pain or Jaw Clenching
- High Blood Pressure
- Stomach or Digestive Issues
- Insomnia or Fatigue
- Anxiety and Racing Thoughts
- Weakened Immune System
- Trouble Focusing/Brain Fog
- Irritability and Anger
Real talk, I struggle with at least three or four of these when my stress gets bad. But thankfully, there are resources out there like the Purdue Farm Stress Team and the APA that have shared evidence-based tools to help combat the negative effects of stress in healthy ways.
- Relax your muscles: Because stress causes muscles to tense, being stressed out can create tension headaches, backaches, and general fatigue. Combat these with stretches, massages, or warm baths. Or try progressive muscle relaxation by starting at the top of your body and taking a deep breath and actively relaxing your jaw as you exhale. Relax for 10 or more seconds and then move on to the next muscle group. Repeat this until you reach your toes.
- Meditate: Simply set aside five minutes in a quiet place to sit and breathe. Focus on the present moment; if stray thoughts intrude, acknowledge them and then let them go. Don’t judge yourself for any mental wavering. Gently refocus and bring the attention back to the present moment.
- Protect your sleep: Getting too little sleep can affect both cognition and mood. Try to have a consistent sleep routine that allows time to wind down before lights out. Meditation and relaxation can help with insomnia. Also, avoid caffeine and alcohol in the late afternoon and evening. Put down screens, as blue light can suppress the sleep hormone melatonin (and checking social media may ramp up your emotions.) Finally, move your body during the day: A large body of research suggests that physical activity can improve sleep, especially for middle-aged and older adults.
- Get physical: Brisk movement can not only improve sleep, but it can also directly combat stress. In one study, working adults who participated in moderate physical activity had half the perceived stress as working adults who did not participate. Physical activity may also cancel out some of the negative effects of stress, including the impact of stress on the immune system.
- Take a moment in nature: During the busy season you are outside a lot, but do you ever take time to just sit and observe the beauty in the things around you? Take a few minutes when you guys busy to try this and it will help reset your nervous system in times of stress.
- Seek good nutrition: No need to go vegan or swear off cookies—just aim to consume a rainbow of fruits and vegetables as part of your daily diet. Avoid using substances such as alcohol to dampen the stress response since substances do not solve the root of the problem and can have serious health effects.
- Cultivate social support and keep your pleasurable activities: When life gets overwhelming, people often drop their leisure activities first. But cutting yourself off from pleasure can be counterproductive. Even when time is tight, look for opportunities to do something for yourself, whether that means reading a book, going fishing, visiting with family and friends, going to church, or watching your favorite show on TV. Humor and laughter can benefit both mental and physical health.
- Reframe your thinking: One of the most research-supported treatments for stress and anxiety is cognitive behavioral therapy, or CBT. This is understanding that our thoughts influence our emotions, which in turn influence our behaviors. Reframing your thoughts around a stressor can help manage your emotions, reducing feelings of stress.
- Try to eliminate the stressors: I know this isn’t always possible in farming to escape the things that are stressing us out, but you can try to reduce the stress you are feeling. Evaluate whether you can change the situation that is causing you stress, perhaps by dropping some responsibility, relaxing your standards, or asking for help.
- Seek help: If you feel overwhelmed and self-help isn’t helping, there is absolutely NO SHAME in looking to a doctor, counselor, therapist, or other mental health provider to talk through what is going on and help you learn how to manage your stress effectively. He or she can help you identify situations or behaviors that contribute to your stress and then develop an action plan to change the stressors, change your environment, and change your responses.
I heard someone say the other day that therapy is a great way to "wring out the sponge" and release all of the heavy stuff you are carrying inside. Such a great way to look at it! And thanks to technology, there are many virtual, telehealth options so you can talk to someone right in the comfort of your own home, such as the Upper Midwest Telehealth Resource Center (UMTRC), or even dialing or texting 988 if you are experiencing emotional distress, a mental health crisis, or thoughts of suicide.
I hope this article made you stop and think about yourself in a new way, and I hope you will try one or more of these tips to reset, recalibrate, and refuel yourself this winter.
-Chelsea