Working in farming and the food industry creates its own unique challenges like supply chain delays, high feed prices, lack of workers, unruly customers, unpredictable weather, or the uncertainty of the pandemic. If you are feeling a bit stressed out, remember you are not alone. As a farmer, I spend half my time gathering eggs, checking on animals or packing orders for customers. The other half is spent in a private practice providing therapy where I hear the repeated concerns of stress, anxiety and depression. There are simple ways to make a big difference in your daily mental health outlook – try these three for winter wellness:
The Power of a Positive Mindset
Many things in life we have little control over, but one thing we do have control over is how we think and react in these stressful situations. It is easy to take a thought and start to believe it as real. Remember that every thought we have is not always real. Working to identify the negative thoughts that we have is the first step. Most of these negative thoughts are automatic. If we let the negative thoughts in, we start to believe them, which can increase our negative feelings. Let’s explore the thought of “I hate winter.” If we believe that thought of hating winter, we will most likely be miserable for the many months we have here in Michigan. We can work to change that thought and not entertain the negative aspect of it. It soon can become something like “winter is a time for me to slow down,” “I can find peace in the stillness of winter,” or “I like to warm up under a blanket with a mug of coffee.” When we stop letting the negative thoughts in our mind and stop believing them as true, we will find we feel more joy and happiness. Check that internal dialogue you have with yourself: if you are hearing phrases like “I can’t, I should have, or I am not enough,” work on changing those thoughts to “I can, I am good at and I am enough.”
Take Time to Enjoy Nature
What if the answer to increasing happiness was as simple as nature? It seems almost too simple, right? It is true, though – nature can be therapeutic. Taking time each day being in nature has been shown to decrease the stress hormones in our body. A University of Michigan study found that 20-30 minutes a day spent in nature decreased cortisol levels (stress hormone) of participants by 20%. The best part is that the time outside doesn’t need to be active. Simply sitting in nature or being outside, looking at the trees and birds, will decrease our stress. Even if you live in an urban area, being in nature could look like unplugging from electronics while sitting on a park bench, looking at a tree and focusing on the sights and sounds of nature.
Use Mindfulness as a Tool
Incorporating mindfulness into this outdoor routine will also have great benefits for your mental health. Have you heard of the word mindfulness? Mindfulness is the basic human ability to be fully present. To be aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us is being mindful. When you are out enjoying nature, take the time to really be present. Try finding a place in nature that you can enjoy all year. Each day, go to that place and practice mindfulness. What do you see, feel, hear and smell? How is “your place” changing day to day? Take the time to focus on your breath and just ‘be’. By being in nature, focusing on our mindset, we can decrease our stress and find joy in the winter days.
Taking these simple steps can truly benefit your everyday mental wellbeing, even in these cold and dark Winter months.
For further resources, check out these organizations:
- For farm workers and leaders: AgriSafe Network’s Resources for Mental Health
- For those in the hospitality industry: CHOW: Culinary Hospitality Outreach Wellness
- For F&B professionals struggling with substance abuse: Ben’s Friends
Melissa Wierema is a licensed professional counselor providing telehealth therapy with Action Consulting and Therapy throughout MI and IL. You can find her in the pastures of her regenerative farm, Up North Heritage Farm.