Five steps to managing stress on the farm by Dr. Conor Holohan, programme director of Make the Moove.
Farming is more than a job, it’s a way of life. But with it comes unique pressures. Financial worries, long hours, weather uncertainties, and isolation.
These challenges can take a toll on our mental health and leave us feeling overwhelmed. Managing stress is crucial not just for our personal wellbeing but for productivity, family life, and our farm’s future.
Here are five practical steps to help you manage stress and prioritise your well-being.
1. Recognise the signs of stress early
Stress can creep up gradually, often going unnoticed until it starts affecting your health, relationships, or work. Recognising the early signs is a vital first step.
Common signs of stress include:
- Feeling irritable, anxious, or unusually tired;
- Difficulty sleeping or concentrating;
- Persistent headaches or body aches;
- Avoiding social interactions;
- Increased reliance on alcohol or other unhealthy habits.
Pay attention to changes in your mood, behaviours, and physical health. Acknowledging that something isn’t right is not a weakness – it’s the first step toward finding a solution.
2. Talk about it – don’t bottle it up
Many of us face the temptation to ‘just get on with it’ and push our struggles aside. However, bottling up emotions can lead to burnout, depression, or worse. Sharing your thoughts and feelings can lighten the load.
Who can you talk to?
- Family members or close friends who will listen;
- Other farmers who understand the kind of pressures you face;
- Support services like helplines, counsellors, or community groups;
- If your stress feels unmanageable or you’re experiencing persistent feelings of hopelessness or sadness, don’t hesitate to speak to your doctor or a mental health professional.
Organisations like Make the Moove are also here to help, offering confidential support to farmers and farm families through its helpline and counselling services. A simple conversation can make a big difference and remind you that you’re not alone.
3. Take small, practical steps to control what you can
While some pressures like the weather or market prices are beyond our control, taking small actions to manage what you can control can reduce feelings of helplessness.
Practical steps include:
- Planning ahead: Break tasks into manageable lists and set priorities to avoid feeling overwhelmed.
- Delegate or ask for help: Share responsibilities with family members, employees, or neighbours when possible.
- Take breaks: Even short breaks during the day can help clear your mind and reduce stress.
- Financial planning: If money worries are causing stress, seek advice from an advisor to create a manageable budget or repayment plan. The IFA also operates a confidential dept support helpline on 1890 924 853.
Focusing on these small practical steps will help you regain a sense of control and reduce anxiety.
4. Prioritise your physical health
Your physical wellbeing is closely linked to your mental health, and farming often pushes both to their limits. Long days of physical work, skipped meals, and lack of sleep can add to stress and exhaustion.
Key habits to build include:
- Getting enough rest: Prioritise sleep and avoid working late into the night where possible.
- Eating well: Fuel your body with regular, nutritious meals rather than relying on quick fixes.
- Staying active beyond farm work: Simple activities like a 15-minute brisk walk or light jog during the day or 10 minutes of stretching or bodyweight exercises (e.g. squats of lunges) in the morning or evening can help reduce tension and improve your overall fitness and wellbeing.
Looking after your body will leave you better equipped to cope with stress – both mentally and physically.
5. Build a strong support network
Farming can be isolating, but having a strong support system can make all the difference during difficult times. Connections with others can provide emotional support, practical help, and a reminder that you’re not alone in your struggles.
How to build connections:
- Join local farming or community groups to meet people in similar situations. Some examples include Macra, farmer discussion groups, IFA, GAA, ICA, and Men’s Sheds.
- Attend events like farm walks or workshops. Keep an eye out for technical farming and wellbeing events run by several national organisations such as Make the Moove, Macra, Teagasc IFA, Irish Grassland Association, DAFM, and many co-ops and agri-businesses.
- Reach out to support services that understand the unique challenges of farming.
Building relationships takes time, but having trusted people to lean on during tough times will ease feelings of isolation and stress.
Breaking the Silence
Stress is part of farming but ignoring it won’t make it go away. By recognising the signs, talking about it, and taking small steps to improve your wellbeing, you can build resilience and better cope with life’s challenges.
Remember, asking for help isn’t a weakness, it’s a strength.
Make the Moove is a nationwide charity organisation that supports the wellbeing of farmers and rural communities through our dedicated helpline, counselling services, awareness initiatives, resources and training. To find out more visit MakeTheMoove.ie or email [email protected]
Our confidential helpline number is 086 084 0442 and operates 9am-5pm, Monday-Friday. We are also offering extended helpline hours throughout the Christmas period, from 9:00a.m-9:00p.m daily, from December 23 to January 1, operated on a callback basis.
Proudly supported by Macra, FBD, and the Department of Agriculture Food and Marine
