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hometownsource. com / heartland / Stories of the Heartland • Sunday, April 19, 2026 Page 45
How you can manage the many levels of stress on the farm
BY BRENDA MILLER U OF M EXTENSION
Farming can be a stressful occupation. When we’ re stressed, hormones like cortisol flood our systems, producing the“ fight or flight response”. When that happens, our heart rate goes up, we breathe more heavily( which requires more oxygen) and our blood vessels constrict. Stress can contribute to chronic conditions like hypertension and headaches, as well as mental health concerns like depression and anxiety disorders. In addition, stress can actually make other conditions worse such as: asthma, irritable bowel syndrome and insomnia.
However, just as we have a stress response, we also have a“ relaxation response,” during which breathing slows, blood pressure decreases and you even use less oxygen. Stress is inevitable so we may as well be proactive to work to reduce its effects. Here are a few ways to help you de-stress.
Everyone has a hobby of some sort.
Maybe you like to sew, read, woodwork, collect things, cook, bake, landscape, garden, hunt, play music, nap, volunteer, travel, do yoga or are in a bowling league. Whatever it is, invest mental time into your hobby or extracurricular activity every day, even if it’ s just for a few minutes. Go on a vacation away from the farm for a couple of days or longer; it will give you something to look forward to!
Journaling is an excellent form of therapy. Sometimes a person just needs to get something off their chest but may not want to speak it“ out loud” per se or maybe there isn’ t anyone around that can be a trusted listening block. Writing it down in a journal / notebook at the end of the day can really help take a weight off of one’ s shoulders.
A simple walk can help clear your mind and boost endorphins, which in turn, can reduce stress hormones and improve sleep. Breathe deeply and take in the surroundings. When walking on a road be sure to wear brightly colored or reflective clothing and walk against
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Put your phone on silent or airplane mode for a couple of hours. Sometimes being electronically unavailable for a few minutes / hours each day can make the time you are on your phone or computer more productive. In addition, keep safety in mind. If you are milking cows and your phone suddenly rings loudly, a cow might get jumpy or kick
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you. Also, take yourself away from the screen at least an hour before bedtime to allow your eyes and mind to relax.
Stress is inevitable for everyone. But it can be managed if you can take a few minutes out of each day to be mindful and do something for yourself. For additional ideas, please seek professional services or talk to your health care provider.
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