September 2010

Coping with StreSS on the Farm?

This pamphleT conTains some general informaTion abouT sTress and iTs managemenT. medical advice should be soughT from your docTor.

The farming community face stressors that townies don’t…weather doesn’t do what it needs to, the unpredictability of working with animals, never-

ending farm work to be done, seasonal employment, unfair or unequal returns for investment and effort, too much responsibility and/or too much uncertainty to mention a few. it is easy to let it seriously get to you.

if you or someone you know frequently feels frazzled or overwhelmed, you can help protect yourself and others from the stresses farm life throws at you by learning how to recognise the symptoms of stress and taking steps to reduce and manage it.

What is stress?

Stress is a normal physical response to changes or events that make you feel threatened or upset. When you sense danger – whether it’s real or imagined – the body’s natural defences automatically kick into high gear; this is known as a “fight or flight” reaction, or stress response. It’s the body’s way of protecting you from harm. This response helps you to stay focused, energetic, and alert, improving your ability to respond intuitively to a situation, for example, being able to slam on your brakes to avoid an accident or keeping you on your toes when you are kicking a game-winning conversion.The danger lies in too much stress or stress over a long time. Beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and the quality of your life. Everyone experiences and deals with stress in different ways.

What can contribute to stress?

In the rural workplace, examples of things that can cause stress include:

• Weather not doing what is needed.

• Time pressures, “too much work, too little time” (especially during calving, shearing, silage, cropping).

• Financial pressures and uncertain incomes (for example, paying the mortgage, supporting children, buying property or shares, buying stock or feed, managing staff).

• Unfair and/or unequal returns in the market.

• Rising costs and lack of support from being geographically isolated (for example, education, health care, transport, communications, social services).

• Relationship issues with boss, staff, neighbours, and family.

• Long hours, shift work.

• Having unclear roles and responsibilities, a promotion with more responsibility.

• Complicated or unpleasant tasks, poor training.

• Feeling isolated or undervalued.

• Bullying or harassment.

• Physical environment (for example, noise, dirt, dangers, poor equipment, working in bad weather, difficult animals).

• Juggling work and home life.

• Technology – it can be so frustrating and stressful, especially if it breaks down.

What are some of the Warning signs of stress?

Every person has a different reaction to stress, here are some of the more common warning signs that its time to manage your stress and consider getting help:

• Loss of enjoyment and interest in activities usually enjoyed.

• Loss of energy and constant tiredness.

• Persistent worrying about little things.

• Changes in sleeping patterns: sleeping difficulties despite physical exhaustion, or sometimes sleeping too much.

• Indigestion or stomach upsets.

• Muscle tension and pains (for example, lower back, chest, shoulders, joints, nervous “twitches” or muscle spasms).

• Skin itches or rashes for no apparent reason.

• Frequent sickness (for example, cold, flu and stomach bugs).

• Shortness of breath or shallow breathing.

• Memory or concentration problems.

• Doing risky or careless things (excessive drinking, gambling, drug use).

• Continuous feelings of anxiousness and tension for no obvious reason.

• Feeling irritable, impatient or teary with no apparent reason.

• Finding it hard to make decisions and concentrate.

• A sad mood that will not go away despite good things happening.

• Loss of appetite or over-eating.

• Isolation by avoiding people, places and events.

rural support trusts

Rural Support Trusts are a nationwide network which assist rural communities and individuals during and following adverse events such as floods and droughts. As well as this, many of the trusts also provide their services in times of general hardship.

The services that the trusts provide vary depending on funding and focus, but in general they offer:

• help during and after an adverse weather or environmental event: The trusts work with local Civil Defence and can provide information, and assist in emergency and on going help. This may include rescue and movement of stock, financial support, labour, or other needs.

• support during personal, and/or financial difficulties: The trusts can help rural people by either providing or facilitating referral to professional counselling, financial advice, and farm management expertise. Help can also include mentors or colleagues from rural backgrounds to talk to, facilitation of financial assistance, Work and Income support, and labour assistance.

Please refer to www.rural-support.org.nz for the services your local Rural Support Trust provides.

What can you do about stress?In some instances you may be able to remove the cause of stress. However, it is not always practical to change your workplace, where you live, or your relationships – but you can manage your body’s reaction to stress by learning new ways to manage or cope differently. Here are some ways to help manage stress:talk about your worries: Spend time with someone you trust. Talk to a friend, partner, parents, counsellor or clergy.limit your expectations: Be selective and use your energy to do the most important and achievable tasks. Set goals you can reach. Do not blame yourself if you don’t reach all your goals, these may be possible next time.eat well: Eat a variety of fresh foods in a balanced diet. Some foods actually cause increased tension, for example, coffee, tea, chocolate, alcohol and soft drinks. These are foods we crave when we are stressed so be aware and try to limit your intake of them.make time to exercise, take time out, and spend time with family and friends: Make some time (3 times a week minimum) for exercise such as walking, swimming or something you enjoy. Give yourself a breather now and then. Get away from the farm for a few hours or a day. Spend time with family/whanau and friends or find ways of meeting new friends.organise your work habits: Get up 5 or 10 minutes earlier so you don’t have to rush; break large projects down into more manageable smaller tasks. Spend 5 to 10 minutes at the end of the day preparing for the next day. This helps you gain control of your life.solve problems: Try to find a solution to conflict; learn to be more assertive and say NO.get sufficient sleep: To help sleep, take a walk in the evening, practise relaxation, make your bedroom a sleeping space only (remove the TV).put fun and laughter in your life: This has proven to be good for health and it makes you feel good.

If you or someone you know is experiencing high and persistent levels of stress and would like further information or support, talk to your doctor about how you are feeling. Your doctor will let you know what options are available.

Other avenues for information and support include:

depression information www.depression.org.nz

depression helpline 0800 111 757

likeminds information line 0800 102 107

lifeline 0800 543 354

Victim support 0800 842 846

relationship services 0800 735 283

youthline 0800 376 633

the lowdown, for youth www.thelowdown.co.nz

healthline 0800 611 116

alcohol drug helpline 0800 787 797

gambling helpline 0800 654 655

rural Women new Zealand 0800 256 467

federated farmers 0800 fedfarm (0800 327 646)

if you or someone you know needs urgent help, call 111

information and support

This pamphlet was produced with help from Rural Women New Zealand, LikeMinds Taranaki, and the Rural Support Trusts.

pleaSe Call 0800 787 254 (0800 rural help) to ContaCt your loCal rural Support truStS in the Following regionS:

• north island regions: Northland including Rodney, Auckland, Waikato/Hauraki/Coromandel, Bay of Plenty, East Coast, including Hutt Valley, Wellington and Porirua, and Taranaki

• south island regions: West Coast, Mid-Canterbury (Ashburton), South Canterbury, and Southland

Contacts details for the remaining Rural Support Trust regions are as follows:

• Ruapehu/Wanganui 07 893 8547

• Manawatu/Rangitikei/Kapiti 06 329 6860

• Marlborough/Nelson 03 578 9923

• North Canterbury 0800 277 845

• Otago 03 437 1544 or 027 6596 800

southland.rural-support.org.nz

Challenging times on the farm?When there is a crisis, be it financial, climatic, or personal, contact the Southland Rural Support Trust to help you through the tough times.Services are free and confidential.

Janet gregory (coordinator)

Janet has worked as the Southland Regional Coordinator for the NZ Landcare Trust for seven years and has developed extensive contacts with rural professionals and farmers across the region.P: (03) 208 7883 m: 027 222 4005e: janet.gregory@landcare.org.nz

russell falConerTrustee, Gore027 4318 173

david StevenSTrustee, Balfour027 4331 383

John KennedyTrustee, Winton027 2268 009

trustees:

CoNTaCT USSeeking help early can reduce issues before they become overwhelming and unmanageable. If you or someone you know in the rural community needs help contact the Southland Rural Support Trust coordinator.

0800 787 254 (o8oo rural helP)southland.rural-support.org.nz

lindSay wright (chairman)

Lindsay has had 24 years of experience as a fourth generation farmer from Wendonside. Having leased his property, he is now fully involved as the national training coordinator for Toastmasters, as well as other community organisations. Lindsay has personally experienced and beaten the “down side” of stress and knows the difference the support of others can make when times are tough.P: 03 202 7774 m: 027 222 3125e: lindsaywright@woosh.co.nz

ted looSeTrustee, Te anau03 249 9117

John lowTrustee, Invercargill03 2159 472

lindSay wright Chair, WendonsideJanet gregoryCoordinator/Secretary/Trustee, Gore

southland

HoW We CaN HeLpFirst and foremost, the Southland Rural Support Trust is about rural people helping rural individuals and communities to cope during difficult times. The Southland Rural Support Trust can help you by:

• Being a contact: The Trust is directly linked into local Civil Defence and can provide you with information about what is happening, what the risks are, and assist you in getting emergency and ongoing help. a key role of the RST is to strengthen the network of rural landowners, managers, professional and other industry organisations to better support rural business, communities, and individuals during and following an adverse event.

• Being a facilitator: The Trust’s facilitators can assist in helping decide business options, provide mentors or colleagues from rural backgrounds to talk to, and act as facilitators for financial assistance, Work and Income support and labour assistance.

• Being an ear to listen: The Trust’s facilitators have rural experience. If you or someone you know is affected by an adverse event or is facing a personal challenge, the Trust can facilitate referral to professional counselling, financial advice and farm management expertise.

The unique circumstances of rural life

can only be truly understood by rural

people who share the same challenges.

aBoUT USThe Southland Rural Support Trust assists rural individuals and their families to get back on their feet following challenging circumstances such as financial, personal or climatic adverse events. The Trust is part of a nation-wide network which is linked into local rural networks, as well as Civil Defence, Work and Income, and rural professionals.

The Trust members are local people who have themselves faced the challenges rural life brings. Free and confidential help is available through the Trust’s coordinator. Contact is one-on-one at a place that suits you.

0800 222 222 otago.rural-support.org.nz

When circumstances beyond your control lead to a rural business crisis–be it financial, climatic or personal–the Otago Rural Support Trust is ready to assist.

The Trust Coordinators are rural people with local knowledge and experience.

ContaCt UsEarly intervention can reduce issues before they become unmanageable. If you or someone you know in the rural community needs help telephone 0800 222 222 or contact the Trust administrator AndreA LudemAnn:P: 03 437 1544 m: 027 659 6800e: Andrea@banarachfarm.co.nz

david mellishDavid Mellish was bought up on a sheep and dairy farm in southern Wairarapa. After completing degrees at Victoria and Massey Universities joined the teaching profession. He is a Woolf Fisher Scholarship recipient. As Deputy Rector of Waitaki Boys’ High School David’s responsibilities included organisation, financial control, discipline and mentoring of professional staff. During this period he farmed deer near Oamaru.

irene scurrOriginally from the Taieri, where she farmed for 30 years, Irene is still involved in practical farming. She was an independent chairperson in mortgage restructuring meetings during the mid-1980s. Irene is currently chairperson of the Otago Peninsula Community Board.

dAvid ShePherd chairman, mosgiel

StruAn munro vice chairman, kurow

LAurie ruddenkLAu oamaru

richArd Burdon wanaka

GAvAn herLihy ranfurly

AviS riShworth lawrence

PAt mAcAuLAy mosgiel

Bev mccAwoamaru

truSteeS:

otago

how we Can helpFirst and foremost the Otago Rural Support Trust is about rural people helping rural individuals and communities to cope during difficult times.

The Trust and its coordinators are skilled in assisting rural people through adverse events such as flooding, drought, snowstorms, and also financial, animal welfare, and personal crises. The Trust is well connected with rural networks, Civil Defence, local and central government agencies, making the Trust well placed to get things done that might be difficult for individuals.

more SPecificALLy the truSt:Can help during and following an adverse • weather event: The Trust is directly linked into local civil defence and can provide you with information and assist you in getting emergency or on going help. This may include movement of stock, financial support, labour or other needs during or following an adverse event.

Can help facilitate and advocate:• The Trusts coordinators can help by facilitating assistance from financial organisations, government agencies, and farm management consultancies.

Support during personal, environmental, and/or • financial difficulties: The coordinators are trained to help find ways to manage these types of rural challenges. Often all that’s needed is someone to talk to and listen to your problems. They may assist with referrals to appropriate professional help for stress management, mentoring, financial and farm management counselling.

Services are free and confidential.

The unique challenges of rural life can only be truly understood by rural people who share the same challenges.

aBoUt UsThe Otago Rural Support Trust is part of a nationwide network of Rural Support Trusts that can assist rural individuals and communities during and after extreme weather and other declared adverse events. They are able to access Government adverse event funding and utilise support from many Government agencies to help rural individuals and communities get back on their feet.

The Trust members are local rural people with a wide range of experience and knowledge in dealing with challenging rural situations. The Trust has two coordinators who are specially trained. The coordinators travel to where they are needed, contact is one-on-one at a place that suits you, and services are free and confidential.