32 ARgu r oa ln Loimv iyn g Filling your wellness toolbox Helen Lammers-Helps THE BUSY HARVEST SEASON CAN LEAVE FARMERS FEELING LIKE THERE IS NOTHING LEFT IN THE TANK. But investing in your mental and physical health this winter can help you restore your equilibrium and be better prepared for the next planting season, which is just around the corner. Bonnie Taylor, a registered social worker and psychotherapist in Kitchener, Ontario, suggests starting with a personal wellness check. “Take some time to think about how you are doing and how you know when you are not doing well,” she says. Self-awareness is important, agrees Deborah Vanberkel, a registered psychotherapist who farms with her husband in eastern Ontario. Some of the signs to watch for include racing thoughts, lack of motivation, brain fog, struggling to make decisions, irritability, under- or over-eating, and increased substance use. In particular, she recommends “paying attention to what’s changing, what’s out of the ordinary.” She notes that it’s often someone close to us who will see the shift first. Taylor says this is also a good time for farmers to pause and reflect on what they have accomplished, to acknowledge how hard they worked and who was with them on their team. MAKE A PLAN Just as you plan for your crops, Vanberkel recommends having a plan for what helps you recover after the “go-go-go” of the harvest season. “What tools do you want in your toolbox? Is it a family activity? A vacation with your spouse?” Taylor agrees. It can be useful to reflect on how you can fill your bucket, she says. “Take stock. Think about what’s missing. Are you wanting more social connection? Who didn’t you have time to connect with before? What hobbies did you put on the back burner? What sings to your soul? Are there inspirational books you want to read?” “It’s important to get exercise; otherwise, our bodies stiffen up,” continues Taylor, adding that there are many ways to be active, such as snowshoeing, using an exercise bike, curling, playing hockey, or doing yoga. Lauren Van Ewyk, a registered social worker, psychotherapist, and sheep farmer from Courtright, Ontario, adds that there is a strong link between regular exercise and sleep quality. She says that building exercise into your daily routine, especially during the darker days of winter, can help improve sleep and release cortisol, the stress hormone. “Chronic stress can lead to high levels of cortisol in your body which impacts digestion, weight gain, pre-diabetes along with mental health concerns such as anxiety and depression … when we sleep, our body heals.” Van Ewyk says gratitude is another powerful tool for the toolbox. “Each day, list five things that happened the day before that you are thankful for. Make them specific. By practicing daily, your brain learns to look for the bright spots in your day.” She adds that many farmers would also benefit from practicing self-compassion. The reality is that many farmers are critical of themselves, holding themselves to impossibly high standards. While acknowledging that
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