Farms are places of work, but more often than not, they don’t have the backup of a corporate workplace where there are various types of support available to employees and colleagues.

While much research shows a high satisfaction and quality of life with countryside living, it’s also acknowledged that farmers face unique stressors in terms of the long hours of often solitary work, weather worries, financial pressures, the strain of succession, and the bureaucratic form-filling nature of farming policies in modern Ireland.

Nine out of 10 farmers (91%) say their stress levels have increased in the last year, according to new research undertaken by FRS Farm Services – 87% of the 400+ farmers questioned say they are concerned about their wellbeing.

As autumn draws in and winter approaches, many people attempt to reset their lives in a bid to improve their physical and mental wellbeing over the dark months. And farmers and farm families should be no different, especially given the need for extra resilience to deal with the most recent challenges.

Resilience is not just about an ability to bounce back; it is also about moving forward, according to Finola Colgan, the national lead on farming and mental health and development officer with Mental Health Ireland, who is engaged in several national and international projects that aim to support the mental health and wellbeing of the farming community.

“I think resilience is more about moving forward and having the ability to move forward rather than finding ourselves stuck in gear,” she says.

The important thing to do is respond to that - ensure you get a good night's sleep or make time for yourself

For her, developing resilience begins with your physical wellbeing, and sleep, diet and exercise play a huge part in that. A simple thing like taking time to have a proper breakfast every morning cannot be underestimated.

“If you don’t substantiate your physical health that’s going to impact your personal wellbeing. Often, when people are tired or exhausted or drained and even hungry, it can impact their sense of wellbeing and how they are thinking and how they are coping,” says Finola, who has worked with Teagasc and the IFA on this issue.

“When you are tired or exhausted, it is going to impact on your mental health; maybe your concentration or you may begin to ruminate; it may seem a bit extreme to say that, but you are on your own and your thoughts might wander.”

Recognising signs of stress

An important approach to managing stress is recognising the signs or becoming aware of them, Finola, who didn’t grow up on a farm but is married to a farmer in Kilbeggan, Co Westmeath, adds. Then it is about coming up with ways to minimise it.

“The key to all of that is being aware, to know that there is nothing wrong with feeling down or exhausted; maybe you have had two or three hard days. The important thing is to respond to that – ensure you get a good night’s sleep or make time for yourself.”

“Small things can make such a difference,” Finola says, recommending that with the winter time forcing farmers to finish earlier, there is an opportunity to make more time for family meals, conversations, or to get involved in the community.

“So, we are talking about languishing or feeling stuck in a rut on the one hand; on the other hand, you’ll have those days that you are flourishing – the crops are going well, the weather is good, and you’re able to harvest. What’s important then to know is the days you languish (struggle) to seek out the days that you are flourishing.”

She says flourishing isn’t all ‘happy, happy’, but it is a time that things are going to plan, you’re focused, and you are content. Maybe someone thanked you for something or did something nice for you.

“I think it is important for farmers and for farm families just to recognise when someone is languishing – to be able to move in there and say, ‘how are things’?, ask the question, have the conversation, is there something on your mind, is there something worrying you,” she says.

She adds that if the situation is more serious to seek professional and medical help or contact a helpline like Samaritans, Aware or Pieta.

Five ways to wellbeing

In a leaflet developed with Teagasc, Mental Health Ireland promotes the idea of ‘five ways to wellbeing’ as part of your routine for self-care.

Connect is the number one – focusing on the need for social interaction or involvement in the community.

“Farming can be 24/7, but it’s about recognising that I need time off and making sure to take it,” says Finola, adding that getting involved in clubs like the GAA, a drama group, Men’s Sheds or agri-discussion groups can be hugely beneficial.

Be active, the second of the five ways, underlines the need for regular off-farm physical activity and the positive results that has on your mental health and overall health.

“It’s important to separate the physicality of being a farmer working hard physically, to making time for physical exercise. It could be joining a hiking club, a walking group or a cycling club,” says Finola, who adds that local ETBs and Sports Partnerships are great resources.

Take notice: the third pillar is really about recognising that farming is a demanding way of life, both physically and mentally. “Self-care and being self-compassionate are so important,” she points out, advising farmers not to be hard on themselves and to know they are not the only people struggling.

Keep learning is the fourth recommendation, and this could involve learning about new farm methods at a farm walk, keeping up on local news, or learning something new about a subject that interests you.

‘Give’ is the final of the ‘five ways to wellbeing’ and this recommendation recognises that the giving of your time, words or deeds can help you feel good about yourself.