New! Download this handout and post it in a conspicuous spot. That way these stress management techniques are accessible when you need them.Download handout
Techniques for managing through difficult times
At a slow pace, breathe from your waist, in breath for 4 sec, breathe out for 6 sec. Do this for 3 – 5 minutes
5 Senses Exercise
Take a deep breathe and focus on what is around you. Can you identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This will help you feel present in your surroundings and reduce your anxiety in the moment.
When you are feeling stressed or overwhelmed reach out to a close friend or family member. This can give you a fresh perspective and help you to bring your stress level down in that moment.
Tune in to your body
Mentally scan your body to get a sense of how stress affects it. Lie on your back or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. Try to relax each part of your body.
Listen to our Farmer Wellness Podcast
Episode 47: Deborah Vanberkel and Markus Haerle
Episode 38: Dr. Elizabeth Skidmore & Markus Haerle
Episode 14: Kathy Somers & Barry Senft
Farmer Wellness Webinar Series
It can be difficult to ask for help. This article from CMHA lays out several options for ways to find help. It also talks about how to help others who may be struggling.
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FCC: Rooted in Strength
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The Do More Ag Foundation
Help us Champion the mental well being of all Canadian producers
Kathy Somers’ SelfRegulationSkills.ca
Stress Management and High-Performance Clinic
Canadian Mental Health Association
Resources and support
Rural Mental Wellness Toolkit
Stigma free society provides resources for individuals living in agricultural and rural communities