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Farmers, like everyone else, cope successfully with many of their stresses.
Government policies, quotas, NAFTA, weather, general price levels and economic trends are
often beyond the farmers’ control.
Successful stress managers have learned to accept that some factors are out of
their control and to problem-solve ("worry effectively") about those within
their control.
Effective coping takes discipline and daily practice at controlling events,
attitudes and responses.
The following are some techniques individuals may adopt to maintain control.
CONTROL EVENTS
To reduce the pile-up of too many stressors at one time, farm family members can
control some situations.
- "Plan ahead." Don’t procrastinate. Before equipment is needed for
next crop season replace worn parts, do an oil change (if necessary), grease machinery, do
regular maintenance checks. When animals are out of their facilities do cleanup and
repairs. Plan ahead for maintenance/repair costs.
- "Manage your time." Set priorities for the many tasks you juggle. List
what you want done in a day or week. Write an "A" by the urgent jobs,
"B" by the next urgent, and "C" by those less pressing. Start with the
"A’s" and work through your list. If the "C’s" don’t
get done, add them later. Managing pieces of work gives a sense of control in some areas
of your life. Always expect the unexpected and make contingency plans.
- "Say no." to extra commitments that you do not have time to do. You can
feel you helped by giving an alternative suggestion to the person requesting your time.
- "Priority stressors." Decide which stressors you want to deal with and
which you do not. Giving some priority to stressors will help you to spend your energy
wisely.
CONTROL YOUR ATTITUDE
How farm family members view situations is a key factor in creating or managing stress.
For example, if you think your dog is barking in the middle of the night because of a
vandal, you will experience more stress than if you suspect a rabbit or deer has wandered
into its range of smell.
- "Ignore." Know the difference between what you can and cannot
change, and change those you can. Accept the rest. Ask yourself, "What would happen
if I ignore this?"
- "Find the promise in your problem." Most situations can be
viewed from several different angles. It is possible to give most stressful situations a
positive name.
- "Turn your crises into challenges." Shift from worrying to problem
solving. Problem solving is the active attempt to find solutions to problems. At times, it
may be better to try no solutions than to apply wrong solutions.
- "Pat yourself on the back." Celebrate accomplishments.
- "Give up trying to be perfect." Set realistic goals and expectations
daily. Allow for human error.
CONTROL RESPONSES
If you seriously want to ease stress, the key lies in determining the source. Try new
strategies such as:
- "Tune in to your body." Pay attention to your physical, mental and
emotional signs of distress, such as fatigue, carelessness, aches and pains. Change your
pace or activities.
- "Relax." Practice doing certain things slowly; for example, eating,
walking, repairs. Take your time, don't get in a rush.
- "Take care of your body." Get adequate rest, nutrition, and exercise.
Well-nourished, rested people withstand stress better. Farmers contend they get enough
exercise. In addition to work activities, walking, running, dancing or bodybuilding
routines raise the pulse rate and bring fresh oxygen to the muscles. In the process,
stress is reduced and the body is toned.
- "Take relaxation breaks." Several times a day breathe deeply and
hold it three times, tense and then relax each part of your body from head to toes, take
mind vacations where you imagine yourself in some restful spot for a few minutes, or shake
away tension in each of your limbs.
- "Balance work and play." Plan time for activities that give
pleasure, such as fishing, going to the movies, reading a light book, visiting, friends,
developing a hobby, or listening to music. Develop "mini breaks" to change your
pace.
- "Talk it out." Find someone with whom you can talk about your
worries and frustrations. Get professional help when you need it. There are times when we
can all benefit from mental health agencies, crisis hot lines, church pastors, priests,
ministers and rabbis, or private counselors.
- "Laugh." Look for the humour in everything you do. Positive
thoughts and humour will help maintain perspective while you tackle problems seriously.
- "Break big projects into stages". By breaking large projects
into smaller tasks, projects become more manageable. Celebrate accomplishments as each
stage is completed.
For Further Information See Your Local
Manitoba Agriculture,
Food and Rural Initiatives Office.
Prepared by:
Jill Falloon, PHEc
Home Economics Section
915 - 401 York Avenue
Winnipeg MB R3C OP8
Revised 2003
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