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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.

Reach out

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

Helpful Articles

Getting Help
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. 

Five simple
ways to boost serotonin

A guide to beating burnout

What’s your stress index?

Ways to dial down stress

Helpful websites

FCC: Rooted in Strength
Mental Health Resources to take care of our families and ourselves

The Do More Ag Foundation
Help us Champion the mental well being of all Canadian producers

Kathy Somers’
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