May was Mental Health Awareness Month, and even though the calendar has changed to June, it is a good time to review ways to reduce mental stress and where to get help. First, if you or someone you know is suffering a mental health crisis, please call or text the Suicide and Crisis Lifeline at 988. If you are a veteran, call 988 and then press 1 at the prompt.
Mental health awareness is especially important for farmers, since the suicide rate among farmers is 3.5 times that of the general public, according to a study from the National Rural Health Association. Add to that the recent significant increases in fuel and fertilizer prices, which have added to farmers’ stress. Caring for your own health and wellness in this high-stress profession is often overlooked, but it is just as critical as caring for your business.
Here are some practices that may help you to reduce emotional and mental stress:
• Healthy living. Give your body the nutrition, hydration, and rest it needs. Eat well, drink plenty of water, and get a good night’s sleep.
• Exercise boosts mental health by reducing anxiety, depression, and stress while improving mood, cognitive function, and self-esteem. It works by releasing endorphins, increasing blood circulation to the brain, and providing a healthy distraction from negative thoughts.
• Disconnection or unplugging from your tasks. A short break of only 10 minutes or less has been shown to improve your energy levels, reduce fatigue, lower stress and improve your performance.
• Pausing, meditation or mindfulness. Any of these practices improves mental health by reducing stress, anxiety, and depression, which lowers cortisol and breaks negative thought patterns. Regular use of these practices (even 10–20 minutes daily) enhances emotional regulation, self-awareness, and calms the mind’s “fight-or -flight” response. The Illinois Farm Stress and Mental Health website — https://publish.illinois.edu/farmstress/ — from the University of Illinois Extension features videos explaining various meditation, breathing, and mindfulness techniques to help you manage the stresses of farming and life.
• Connection. Connecting with other people through family, friends, social organizations or your church reduces our stress hormones and promotes a calming effect.
If these practices do not work for you, do not fear; help is available and free. Seeking help is a sign of strength and courage. There are resources available to help you or someone you know.
Illinois resources include:
• University of Illinois Extension’s Agricultural Mental Health Voucher Program allows agricultural producers and their families to seek help free of charge from a certified mental health professional. Call 217-333-6205.
• Southern Illinois University’s Farm Family Resource Initiative is a service where Illinois farm families can receive support from trained professionals who understand the unique challenges faced by those in the agricultural sector. Call 833-327-6767.
• If you are not a farmer, there is the Illinois Warm Line: 866-359-7953. Warm Line is a peer support line that offers free, confidential emotional support for individuals facing behavioral health and family support challenges.
Additional national resources include:
• Farm Aid Farmers Hotline: 800-327-6243.
• Avera Farm and Rural Stress Hotline: 800-691-4336.
It is important for all of us to break the stigma around mental health challenges and encourage those struggling to reach out for help. To build a sustainable future for agriculture, our nation, and our world, we must promote the importance of mental health awareness.
Doug Gucker is a University of Illinois Extension educator — commercial ag and small farms.
