Ontario Grain Farmer - September 2021

8 When there is a lot to be done, it’s easy to be emotionally overwhelmed and feel that every job needs to be completed right away. In this scenario Bell finds that writing out a to-do list and then ranking tasks by priority helps him to more clearly see what jobs are most urgent. He also reaches out to colleagues, friends and neighbours when help is needed. When crops are ready to harvest and the weather is good at his family’s farm, he arranges help in Peterborough to be able to travel. Before or after stressful times, Bell knows spending time away from the farm and with friends is a good mental health practice that helps him recharge ahead of the next busy season. JULIE MAW, COURTRIGHT For Julie Maw, harvest brings the stress of the unknown. She and her husband Kyle grow corn, soybeans, and wheat and have a custom farming business near Courtright. She also owns and operates a Maizex seed dealership while Kyle works off the farm full-time. The Maws are parents to three young boys between the ages of four and nine. The way they prepare for and manage busy seasons has changed as their family has grown over the years. “When you have a family, there is more than just farming to think about,” says Maw. “Now there are kids who go to school and who have other activities and you have to balance and schedule all of it.” The uncertainty of what days and times will be spent in the field is what makes scheduling so hard. She has found her best way of coping is to focus on what she can control and work to be as organized as possible. “I can’t control the weather, but I can control groceries and meals, having laundry done, and scheduling help with the kids, even if it’s making plans A, B, and C,” says Maw. Marnie Wood is a dairy farmer and registered psychotherapist who counsels individuals, couples, and families. She recently launched AgTalk, a new practice specifically for the agriculture community. She recommends five healthy ways of coping when your stress level is high: ● Practice mindfulness. Quiet your mind, be present in the moment, and focus on what you are doing right now. Farmers are outstanding multi-taskers but when there is added stress, it is important to clear your mind and focus on one task. ● Try meditation. Apps such as Calm and Headspace offer guided meditations under two minutes that can be used to reduce and remove adrenaline and other vulnerabilities that come with chronic stress. ● Breathe deeply. Try box breathing by inhaling slowly for seven seconds, holding for seven seconds, and exhaling for seven seconds. This actually changes your physiology and relaxes the body and mind. ● Ground yourself. When panic is setting in, identify five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. This practice works anytime, anywhere. ● Relax your muscles. Sitting quietly, start at your head or feet and progressively squeeze a muscle group as tightly as possible, hold and then relax as much as possible. Repeat with the next area. continued from page 6 COPING TECHNIQUES