How to Maintain Your Mental Health in Winter on the Farm
By Lesley Kelly, Farmer and Co-Founder of the Do More Agriculture Foundation
These winter months can take a toll on your physical and mental well-being. You may find yourself feeling more irritable, having low energy, or even struggling to do day to day routines or jobs on the farm. We may feel more isolated in the winter months in rural areas with more time spent indoors with less face to face interactions in the colder weather.
Maintaining your mental health through these winter months is important in supporting your overall health, safety and wellness. These tips can help you beat the winter blues and manage those negative feelings.
1) Get outside and exercise
Regular exercise is good for your body and mind. Even getting just 15 minutes of moderate exercise a day can boost your energy, help you sleep better and improve your mood. The cold weather doesn’t mean you are stuck inside. Get creative with ways to stay fit during the winter. Bundle up and go outside to take a walk and get some fresh air and necessary vitamin D. Exercise will reduce stress and help you relax, and spending time in daylight, even in winter, will benefit your mood. If you aren’t able to get outside, there are still many options for at-home workouts.
2) Attend farm/agriculture conferences and social events
During the winter, there are many farm-related events throughout the province. Attending events, whether they are conferences, workshops, concerts, or social gatherings, can have a positive impact on your mental health. They provide an opportunity to meet new people, expand your network, and foster meaningful relationships. Engaging with like-minded individuals in agriculture who share similar interests can boost your sense of belonging and reduce feelings of isolation or loneliness. By surrounding yourself with a supportive community, you can find comfort, share experiences, and gain valuable support, while also taking away some further new skills and insights from the presenters.
3) Keep up healthy eating and sleep habits
Eating a healthy, nutritious diet is a core component of maintaining a healthy lifestyle. Diets high in processed foods and refined sugar have been connected to worsening mood disorders, including depression. It may be challenging during the holidays, vacations and breaks, but focus on maintaining balance - fill up on healthy fruits, vegetables, and proteins.
Getting a good night’s sleep is just as vital. Lack of sleep has been associated with an increased risk of depression and other mental health effects. And a healthy amount of sleep can improve your mental and emotional resilience. A consistent sleep routine can help. Try going to bed and waking up on a consistent schedule and avoid electronics in the bedroom or watching television right before bed.
4) Keep up with your other appointments
Taking care of your mental health includes taking care of your overall health. Keep up with your regular dental visits, primary care visits, and any other ongoing wellness appointments.
5) Adopt wellness routines and practices
Journaling: Writing is an effective way to gather information about your thoughts and feelings. Document the time of the mood or thought, the source of it, how intense it was, and how you reacted. You can also list the negative thoughts that occur and the positive thoughts you can choose instead, and keep track of the new thoughts and behaviors you put into practice. This helps you better identify, describe, and evaluate your moods and thought patterns, and in turn, better change, adapt, or cope with them.
Relaxation and stress reduction techniques: Techniques such as deep breathing exercises, muscle relaxation, meditation, and imagery can help lower your stress and increase your feeling of control. Practicing these techniques during a distressing or stressful situation can break the cycle of those negative thought patterns and clear your mind so you can think more rationally and logically.
Activity and hobby scheduling: When we’re stressed, pleasurable activities are often the first to go. This can be especially true during the winter months when it feels harder to get out of the house and be motivated. Intentionally taking part in activities that you enjoy reduces negative thinking and promotes positive emotions and well-being. Try scheduling the activities you’re likely to put off - going for a walk, working on a hobby, running an errand, or learning a new skill. By scheduling these activities, you’ll be more likely to follow through with them and, in turn, benefit from the positive feelings that come from doing the enjoyable activity.
6) Have a support system and stay connected
Studies have shown that having a strong support system and maintaining social interaction can be greatly beneficial in reducing negative mental health symptoms.. Schedule regular chats with friends and family, reach out by phone or email, or even send a letter in the mail. Look for online book clubs, interest groups, support groups, or other communities to join.
It’s important to reach out to your support system and talk with those you trust when you feel like you’re struggling. Be open and discuss your concerns and how you’re managing them. These interactions, even virtual, can help build up your emotional and mental resilience.
If you're seeking agriculture-specific resources to support your mental health and wellbeing, we encourage you to visit our Find Support page. Here, you'll find a curated list of tools, programs, and services tailored to the unique needs of the agricultural community.
For peer-to-peer support and a safe, anonymous space to connect with others in the industry, join us at AgTalk. This platform offers an opportunity to share experiences, gain insights, and find solace in the shared understanding of the challenges faced in agriculture.