Stress and farming – coping tips

Living and working in rural Australia can be very rewarding. However, farming can also be stressful. There are the everyday issues of family life, balancing budgets, planning for the future and keeping up with developments in your area of farming. The added pressures of managing a farm during difficult times like extreme climatic events, market fluctuations or natural disaster can sometimes seem overwhelming. Social isolation and working long, irregular hours can make this harder to cope with.

Keeping yourself in a fit state to enjoy the good times is very important. Keeping yourself fit to weather difficult times is even more important. A small amount of stress can help keep us motivated and actually improves our performance and productivity. However, persistent high levels of stress can have a negative impact on your physical and mental wellbeing, your performance and, ultimately, your farming business.

Different people respond differently to potentially stressful situations. Be aware of some of the common signs of elevated stress to watch out for in yourself and others:

• Poor sleep or sleeping more than usual
• Poor concentration, irritability, and anger
• Increased drinking or smoking
• Poor decision-making, avoiding making decisions or forgetfulness
• Changed appetite, not feeling well or nervousness
• Physical symptoms such as chronic headaches, upset gut, muscle aches or low immunity.

If you see or feel these signs, take notice and take action.

Some simple tips to help get you through tough times:

• Eat healthy, nutritious food
• Get adequate sleep and keep a regular sleep routine
• Keep physically active
• Make time to get away from the farm
• Find things to laugh about
• Allow yourself time to do something you enjoy
• Keep socially connected

These are things that we often forget when we are feeling stressed, but they are the very things that can help us get through a stressful period.

Some tips for managing stressful times in your farming business:

• Make a list of people and services you can call on for information and assistance
• Break large tasks into smaller, more manageable tasks which you can then prioritise in order of importance
• Keep the lines of communication open—schedule regular farm business meetings and don’t avoid making decisions
• Celebrate and reward success, even small wins should be acknowledged
• Keep in touch with farming groups and industry networks—they are sources of information and social contact
• Schedule time away from the farm—taking a break gives you fresh perspective, renewed energy and improved decision-making power.

Taking a few minutes to complete your own ‘Steering Straight’ plan is a great way to put strategies in place for managing stressful times—before they happen!

You need to talk about it

While we know people in rural farming communities are very willing to volunteer help to others, many farmers are used to working things out for themselves, and may not feel comfortable sharing their problems. However, it’s really important that you talk to family, trusted friends/advisors or a health professional about issues that are upsetting, stressful or difficult. You may be helping someone else as well if you open up and say how you feel. Don’t give up if you find it tricky to find support that suits you—there is never a one-size-fits-all solution. Keep trying until you find what works for you.

Find out more about this topic on Better Health Channel

Fast facts:

• Farming can be stressful, particularly during difficult times like drought, bushfire and flood.
• Watch out for warning signs like irritability, sleeplessness, appetite loss and physical symptoms like head and gut aches.
• Talk about what you are going through, even if you’re used to sorting out your own problems—some things are really better being shared.

Sleep problems – insomnia

Insomnia is when you have difficulty falling or staying asleep, or getting back to sleep if you wake in the night. Most people at some stage in their lives have difficulty sleeping. Usually this is only temporary.

Lack of sleep affects your mood, memory, energy levels and most importantly for farmers—it affects your ability to make decisions, concentrate and perform farming tasks safely. You are at increased risk of having an accident on the farm or on rural roads if you are not sleeping well.

Most adults sleep for around six to eight hours every night and, if they wake up during the night, it generally takes around 15 minutes to fall asleep again.  If you are lying awake in the middle of the night, your mind racing while you’re staring at the ceiling, you are experiencing insomnia. Most people experience symptoms of insomnia at some time during their life. Older people with poor health, women and shiftworkers are more likely to experience insomnia.

Causes
Insomnia can be caused by:

• Pain – e.g. sore back, toothache
• Ongoing respiratory (breathing) problems
• Underlying medical conditions – e.g. sleep apnoea, restless legs syndrome
• Drinks with caffeine, like coffee, tea or cola, especially if you have them in the evening.
• Medications
• Stress, worry or family problems
• Grief

It can be a vicious cycle, the more you worry about not sleeping the harder it is to sleep well. It’s often better to get up and have a warm drink (milk or a non-caffeinated tea can work well) and do something else relaxing (for example—read a book) until you feel sleepy again, rather than lying in bed worrying about it.

Tips to help you sleep

• Avoid caffeine in the evening (tea, coffee, cola, ‘energy’ drinks, etc.)
• Do something you find relaxing before you go to bed (don’t go to bed straight after doing the farm accounts for hours!)
• Get up at the same time every morning regardless of how long you have slept
• Establish a regular sleep-wake cycle
• Don’t eat too close to bedtime
• Eat foods rich in magnesium, B vitamins and tryptophan, which are all thought to support sleep
• Don’t nap during the day
• Get some exercise during the day, but not just before bedtime
• Avoid screen time just before bed (TV, phone, tablet, etc.)
• Learn some meditation techniques to help you relax at bedtime
• Write down whatever is worrying you before you go to bed to help you to put things aside until morning
• Try to leave your problems at the bedroom door.

If you have been suffering from insomnia for an extended period of time, see your doctor or a health professional for advice. There are also evidence-based online programs designed to improve sleep.

While people are increasingly using electronic devices to track activity (including how much they sleep), evidence suggests that these devices have limited accuracy and can only provide an indication of your sleep patterns. If you think you have a sleep problem—for whatever reason—talk to your GP.

Sleep problems – insomnia

Insomnia means difficulty with either falling or staying asleep. Usually, people keep themselves awake by worrying about going to sleep. Insomnia can be treated at home, but chronic or long-term sleep problems may need professional treatment.

Better Health Channel

Fast facts:

• Insomnia is when you find it hard to get to sleep, or can’t get back to sleep if you wake during the night.
• Farmers need to take particular care—without sleep, concentration suffers and accidents are more likely to occur.
• Try to get into a routine that helps you sleep at night and seek help if insomnia lasts more than a few days.

Fatigue

Fatigue can lead to serious risks for farmers.  Fatigue can have both physical and mental causes and can be described as a feeling of constant tiredness or weakness.  It’s not the same as feeling drowsy, or tired after a busy day. It’s more a feeling of pushing yourself through the day, every day.

Farmers, particularly during busy times of the year, often work long hours, don’t have time to unwind and then have problems sleeping when they do get to bed. This cycle can lead to fatigue; however, it can also be caused by many other issues.

Keep in touch
Farmers often work alone, this, combined with fatigue, can be a dangerous combination. It is important to keep in touch with family, neighbours or colleagues.

Every farm business should have reliable communications equipment and a regular system of checking on isolated workers, as well as an emergency plan, should anyone come to harm.

Working on a farm can be dangerous and fatigue can lead to accidents. Remember to look after your body as well as your farm.

Symptoms

Some symptoms of fatigue include:

• Headaches, dizziness, blurry vision
• Slow reflexes and reactions, poor concentration
• Feeling irritable, moody and short tempered
• Aching, weak muscles
• Feeling tired all over or sleepy
• Micro-sleeps

Causes

Fatigue can be caused by:

• Not getting enough sleep
• Working long hours eg.  during harvesting
• Stress
• Depression
• Not eating well
• Grief and loss
• Some illnesses or medications
• Alcohol or drug use

If you are sleeping and eating well but still feel constantly tired, it’s important to seek medical advice because it could be caused by an undiagnosed illness which may require treatment.

Tips that may help

• Aim for a good night’s sleep every night
• Have reliable communications equipment and a regular system to check isolated workers
• Get some regular physical exercise
• Eat healthy food and drink plenty of water
• Limit or avoid alcohol and other drugs
• Reduce caffeine intake (tea, coffee, cola)

Fatigue

Fatigue can mean feeling tired, sleepy or lacking energy. Fatigue may be due to medical causes, lifestyle or emotional concerns or stress. Depression, anxiety or grief can all cause fatigue. Too little or too much sleep can cause fatigue. Medical causes of fatigue may include flu, glandular fever, anaemia, sleep disorders such as sleep apnoea or restless leg syndrome, CFS/ME (formerly known as chronic fatigue syndrome or myalgic encephalopathy), hypothyroidism (underactive thyroid gland), heart problems, cancer and other conditions.
Find out more about this topic on Better Health Channel

Fast facts:

• Fatigue is more than tiredness, it happens when you feel like you always lack energy.
• Farmers are at increased risk from the effects of fatigue because they work with machinery and animals which require them to be 100% alert all the time.
• Take some time to relax before you go to bed, eat a healthy diet, drink water and make sure you get some physical exercise.

Scabies

Scabies is caused by small mites (Sarcoptes scabiei) that penetrate into the skin. These mites are too small to see, but cause the skin to become very itchy and irritated.  Symptoms usually start to occur 2-6 weeks after infection. You can spread scabies before you even know you have it.

Contracting and spreading scabies

From humans

Scabies is highly contagious and can be caught from direct, extended contact with an infected person. Scabies mites can also survive away from the human body for 24-36 hours, so it is possible to catch scabies from sharing infected linen, towels, and clothing. The mites burrow in to the skin to lay eggs, the eggs hatch, crawl out onto the skin and make new burrows. Scratching the infected area promotes spreading of eggs and newly-hatched insects to other parts of your body.

From animals

The mites that cause scabies in animals like horses and dogs are different to those that cause scabies in humans, but humans can still catch these scabies (also known as mange). These mites do not jump from animal to animal or human, but close contact with infected animals allows the mites to penetrate the skin. Unlike human scabies, the mites do not burrow into the skin, but sit on the skin, dissolving skin with saliva. This causes a rash that arises from an allergic reaction to the mite’s faeces. While mange can live in domestic and farm animals for over a month, they only survive a few days in a human. Importantly, the mite is unable to reproduce on the human body.

Symptoms

• Rash:
  • In terms of human-to-human scabies, there might not be much of a rash, as the mites are underneath the skin.
  • An allergic reaction from animal-to-human scabies will produce a rash. It looks like tiny red lumps and threadlike tracks on the skin.
• Itchiness is part of the body’s immune system response to the infection – you may get very itchy a day or two after you get infected, which can last beyond treatment, for up to three weeks.
• Lesions and spots on the skin filled with fluid
• Small visible ‘burrows’ in the skin particularly between the fingers (human scabies virus).

 Treatment

• Calamine lotion can be applied to the irritated area to manage the itching.
• A lotion or cream can be purchased from the chemist to treat scabies (Permethrin). Instructions should be followed carefully. Your partner and family members should also be treated at the same time.
• Wash clothes, bedding and towels in hot water. Items that cannot be washed should be sealed in bags for 72 hours.
• Pregnant or breastfeeding women and children should see a doctor before using any over the counter medications.

Prevention

The best way to prevent infection is to maintain good personal hygiene, like regular hand washing and not sharing clothes or bedding with infected people. If you develop scabies, your sexual partners and all members of your household should also be treated with a scabies cream or lotion. If you have contracted scabies from an infected animal, it is important to treat the animal and clean items they have had contact with, including; beds, rugs, and saddles.

Find out more about this topic on Better Health Channel

Fast facts:

• Scabies is caused by tiny mites that penetrate into the skin.
• Infected skin becomes very itchy and scratching spreads the eggs to other parts of your body.
• Infected farm animals can pass on scabies (or mange) mites to people. These mites are specific to the animal they come from and will not breed on human skin, but they will make your skin itchy and irritated for a few days.
• Scabies can be treated with lotions or creams from a chemist.

Dermatitis (eczema)

Eczema (atopic dermatitis) is a chronic health problem that affects people of all ages. It is a non-contagious, inherited skin condition causing patches of skin to become red, dry and itchy. Eczema becomes particularly uncomfortable if the skin flares up, worsens and becomes infected. Individuals who suffer eczema have skin that doesn’t retain moisture well, causing their skin to dry out easily and become open to allergens and irritants. Allergens and irritants trigger the skin to release chemicals, creating an itch that can be mild to severe. Scratching causes more chemicals to be released, making the skin feel itchier. This scratch and itch cycle creates persistent discomfort, disrupted sleep and will affect an individual’s quality of life.

It is not well understood why some people develop eczema and others don’t, however, it is common for people with eczema to experience other allergies. This suggests that inherited (genetic) factors increase the tendency to develop more than one type of eczema.

There are several different types of eczema – atopic dermatitis and occupational contact dermatitis. The most common type seen in farmers and ag workers is occupational contact dermatitis (OCD).

Occupational Contact Dermatitis

Occupational contact dermatitis (OCD) is a skin condition caused by work-related exposures. Occupational contact dermatitis is a rash which develops as a result of exposure to specific physical exposures and irritating or allergic substances – referred to triggering agents. Constant exposure to triggering agents will damage the natural barrier function of the skin. When the protective barrier of the skin is lost, eczema will develop and cause either contact irritant or allergic dermatitis. In either instance, a rash will develop (most commonly on the hands, arms and face) and skin will become red inflamed and itchy. In determining the diagnosis between the two types of dermatitis the difference, presentation and history of the rash is considered.

• Irritant Contact Dermatitis (ICD) – tends to present a rash that is confined to the area where the trigger touches the skin and develops immediately, whereas
• Allergic Contact Dermatitis (ACD), the rash is more likely to be widespread on the skin and take a day or so to develop.

Triggering agents for occupational contact dermatitis in farmers and ag workers include:

• Solvents and cleaners
• Disinfectants
• Pesticides & fertilisers
• Foods
• Plants
• Dust

Farmers and ag workers can prevent occupational contact dermatitis using the following control measures:

• Eliminate or prevent exposure to triggering agents where possible.
• Be compliant and wear appropriate personal protective equipment to protect the skin from triggering agents.
• Ensure you choose a suitable glove for the best hand protection.
• Avoid soap and bubbly products which damage and dry out the skin.
• Use water-based moisturizers after washing hands and oil-based moisturizers for extremely dry skin.
• Cover cracks and open sores with an appropriated dressing.

To find out more information about eczema visit Better Health Channel

Fast facts:

• Occupational contact dermatitis is an uncomfortable itchy skin condition, common among farmers.
• Avoiding known triggering agents and irritants is the most effective way to prevent eczema.
• Wearing gloves and protecting skin when handling chemicals, cleaners and fertilisers will help prevent eczema.
• Treat eczema flare ups immediately.
• Manage the itch and prevent infection.

Relationships and communication

Relationships grow on communication. Like everything else on the farm, they suffer when neglected.
Farms usually combine work and home in one location, this can make for very close relationships. It can also mean there is little escape from each other when times get tough and conflict occurs. It’s important to separate farming business communications from family communications.
All relationships require effort, whether it’s personal relationships with family members or relationships with other farm workers. It’s important to talk about issues as they arise. Some conflict is normal, but don’t let things build up until someone explodes.

Relationships and communication

Communication is important in relationships with partners, children, other family members, work colleagues and friends. It allows us to share interests, aspirations and concerns, to support each other, to organise our lives and make decisions, and to work together in caring for children. Most of us can learn how to communicate more effectively. A relationship counsellor can help if communication is difficult or breaks down.

Communication needs to be prioritised. When day-to-day communication is being neglected due to the busyness of life, setting time aside for a family or farm business meeting can be important. Make these meetings a regular occurrence so concerns are dealt with promptly. Schedule them in advance to avoid clashing with busy times in the farming calendar. Keep meetings structured with an agenda and notes taken, so that everybody is informed, on the same page and clear about meeting outcomes. Make these meetings an opportunity to celebrate your successes as well as your challenges. Give everyone a chance to be heard.

Never underestimate the value of having a conversation. However, communication is not always only about talking—listening is just as important. Taking some time out of our busy day to listen—uninterrupted—to someone who might be doing it tough can have enormous benefit. Be patient, avoid judgement and recognise that everyone experiences stressful situations differently.

Find out more about this topic on Better Health Channel

Fast facts:

• The nature of farm life, combining home and work in one location can at times put a strain on relationships.
• All relationships can become strained and tense at times and some conflict is normal.
• Talk about your feelings and listen to the other person’s point of view.
• Find a middle ground on issues that are causing friction.
• Ensure farming business communication is clear—scheduling regular meetings and keeping written records.
• Learn to build healthy and happy relationships to prepare for the hard times.

Farm succession planning

It’s important to have a well thought out and detailed succession plan in place to help prepare your farming business for future needs. 

Start planning early so that your family knows what to expect when you retire, if you need to scale down your involvement or are forced off the farm due to injury, illness or other circumstances.

If you are thinking of passing the farm down to family members, it is important to involve the whole family in the process to prevent problems emerging later and to ensure a smooth transition.  Develop a clear understanding of the expectations and goals of everyone involved.  Which family members want to take on the farming business? What are their goals and ambitions?

Seek professional advice.  A child who inherits the family farm may be the only one who has any economic advantage from the family inheritance, but they may also inherit economic disadvantage should the business be in debt or if they are obligated to borrow money to compensate other siblings.

Look for creative ways to share the farm among your children to meet the varying needs of all involved.

A range of trained professionals, such as your accountant, solicitor, agricultural consultant and financial advisors and  planners, are available to help you through the complex and often emotionally challenging and difficult process of creating a succession plan.   

Why not start your planning this weekend?

A good succession plan will help you transition out of your farm family business and minimise stress when the time comes.

Fast facts:

• Have a clear understanding of your family’s goals, expectations and needs.
• Start planning early and long before you reach retirement age.
• Seek professional advice.
• Review your succession plan regularly.

Farm business planning

Farm business planning is not just for when the chips are down. It can also be a great tool to set out your vision for your farm, how you plan to reach your goals and drive farm profitability and sustainability.

Farmers face a number of challenges such as seasonal conditions and market volatility and it’s important that a farm business plan supports you to make decisions through these challenging times. A business plan should include worst case scenarios with the hope that they never happen.

Your business plan should also include a timeline for your retirement, family succession or eventual sale of the farm. For long-term planning to result in successful and achievable outcomes, discussions should involve all members of the family who are part of the farm business. There is no point planning for a member of the next generation to take over the farming business if they are not interested in doing so.

Making a farm business plan can be complex and daunting, but there are many highly trained professionals, such as your accountant, solicitor, agricultural consultants, financial advisors, planners to help guide your decisions. It may also be worth talking to trusted friends or neighbours about your plans and see whether they can recommend someone in particular.

A business plan should help minimise stress, however, if you find yourself in a crisis situation don’t avoid making decisions. Reach out for help with personal problems and for business advice and available support services.

Fast facts:

• Many farms are a business, and every business needs a plan to set goals and help guide it through good and challenging times.
• Seek professional help to develop a sustainable plan for your farm. You may be eligible for assistance from a free financial counsellor.
• Don’t despair if you are in a crisis, contact support services for help and advice.

Parsnip rash

Parsnip rash – also called phytophotodermatitis (PPD) – is a skin condition caused by contact with juice or sap from a causative plant (such as parsnip, celery, lime juice), from which the condition gets its common name.

The combination of plant chemicals and ultraviolet (UV) light leads to a skin reaction, which can range from mild redness and irritation to severe blistering and peeling. Vegetable pickers, gardeners and even bartenders (as lime juice can also cause PPD) are at risk.  

Causative plants contain compounds (furanocoumarins) which may cause skin irritation in some people and make the skin very sensitive to sunlight (UVA). This can lead to severe burning. Parsnip rash can also occur after eating large amounts of furocoumarin-containing foods. 

Symptoms

• Rash.
• Skin blistering.
• Skin discolouring (dark red, purple or brown) which may last for several years.

Treatment

The rash will usually clear up without treatment if you avoid contact with the plant that caused it. Treatment options include:

• Wash the affected area and cover the rash with a cool, wet cloth or bandage to reduce swelling.
• Steroid creams can be used sparingly (see your doctor or pharmacist) if the rash is severe.
• Protect the affected area from sunlight with clothing, gloves and footwear.
• Topical antiseptics can be used to help prevent infection.

Prevention

• Avoid skin contact and ingestion of large amounts of plants likely to cause parsnip rash (phytophotodermatitis). 
• If you come into contact with plants likely to cause parsnip rash, wash the area and cover the skin immediately to prevent contact with sunlight.
• If you need to pull up parsnip, or other plants that may cause problems, wear gloves and a long sleeved shirt.

Fast facts:

• Parsnip rash – also called phytophotodermatitis (PPD) – is a skin condition caused by contact or ingestion with certain plants.
• Parsnip rash can cause painful blistering and long-lasting skin discolouration.
• If you come into contact with plants likely to cause parsnip rash, wash the area and cover the skin immediately.

2017-03-15: Miranda: Find out what farm women really want – The Weekly Times

by GENEVIEVE BARLOW

I HAVE always been a supporter of the Victorian Women on Farms Gathering.

This event, held every two years, traditionally closes with the organising baton passing to the next town or community to host it.

It’s always been a gentle affair and perhaps weighs heavily towards self-care for women, not so much on farm or business skills.

But honestly if you’re going to spend one day, let alone the full three, at a gathering you want to know there’s something in it for you, right?

So what do farm women want?

According to this year’s program to be held at Harrow in southwest Victoria on March 24-26, they want glamping (Luxe and Wanderlust glamping or vintage caravans available), fitness, free health checks from the National Centre for Farmer Health, and drinks and dinner on the banks of the Glenelg River.

They also want tips on how to reverse a trailer or fix a broken down car, and about social media, climate forecasting, sheep classing, ram buying, sheep genetics and the carbon footprint of grain marketing.

Read more: 2017-03-15: Miranda: Find out what farm women really want – The Weekly Times

2017-01-30: ABC Mental Health interview with Tom Dawkins

Discussing rural mental health initiatives ‘Look Over The Farm Gate’ and ‘The Ripple Effect’ on ABC South East SA radio.

Listen here: 2017-01-30: ABC Mental Health interview with Tom Dawkins

2017-03-11: NCFH inspires interest from Indonesia – The Hamilton Spectator