Practical Tips for Farmers to Manage Stress and Improve Sleep During Tough Times

Farming is an unpredictable and often unforgiving profession. In recent times, many farmers across the southern region have faced a combination of drought and frost, leaving crops and livestock feed in poor condition. The financial and emotional toll of these conditions can be overwhelming, leading to sleepless nights, stress, and anxiety. When the weight of these challenges builds, it’s easy to feel stuck, unsure of how to move forward or find relief.

In a recent episode of the MSF Farm Talk podcast, farmer and psychologist Steph Schmidt shared her insights on managing mental health during tough farming seasons. Steph has firsthand experience in navigating the pressures of farm life while balancing the demands of a growing family. Her advice focuses on simple, practical steps farmers can take to manage stress, improve sleep, and maintain mental well-being.

While there are many ways to care for mental health, one area that often takes a hit during stressful periods is sleep. Poor sleep can make it even harder to cope with stress and make sound decisions, creating a vicious cycle of fatigue and anxiety. Below are some of Steph’s recommendations to help farmers prioritise sleep and manage the mental toll of tough seasons:

Tips for Managing Sleep and Reducing Stress

Acknowledge Your Stress: If you’re lying awake at night feeling anxious, recognize that these feelings are normal. It’s important to validate these emotions rather than suppress them. Acknowledge the stress you’re under, and remember it’s okay to feel overwhelmed—it doesn’t make you weak.

Create a Sleep Routine: Try to establish a bedtime routine that signals to your body it’s time to rest. Avoid activities that stimulate your mind, such as checking emails or worrying over decisions just before bed. A relaxing routine could include a warm shower, reading a book, or listening to calming music.

Jot Down Racing Thoughts: If your mind is racing when you lie down, keep a notebook beside your bed to quickly jot down any worries or tasks. This simple act of “brain dumping” can help free your mind from looping thoughts and allow you to relax.

Get Out of Bed if You Can’t Sleep: If you can’t sleep after 20-30 minutes, get out of bed and do something calming like drinking a warm beverage or sitting quietly in another room. Avoid turning to screens, as the light can make it harder to fall asleep. When you feel sleepy, return to bed.

Be Mindful of Alcohol and Caffeine: Both alcohol and caffeine can interfere with sleep quality. While alcohol may help you fall asleep faster, it often leads to waking up in the middle of the night. Try to reduce or avoid caffeine in the afternoon and evening, and limit alcohol before bedtime.

Practice Being Present: Sometimes, sleepless nights are caused by overthinking. Mindfulness techniques can help anchor you to the present moment. Try focusing on your breath or doing a body scan, where you mentally check in with different parts of your body from head to toe. This practice can calm the mind and ease the transition into sleep.

Break the Stress-Sleep Cycle: Lack of sleep can increase stress, which in turn makes it harder to sleep, creating a difficult cycle. If you’re struggling with sleepless nights due to stress, focus on small steps like making lists or tackling simple tasks during the day to alleviate some mental burden before bedtime.

Remember, You Are Not Your Farm: One of the most important mental shifts is recognising that your farm’s success or failure does not define your worth as a person. If crops fail or livestock numbers drop, it’s not a reflection of your value. By distancing your self-worth from farm outcomes, you can reduce some of the emotional weight that interferes with sleep.

Additional Strategies to Help You Cope

In addition to sleep management, Steph encourages farmers to stay connected with their communities and check in on one another. Maintaining social ties can provide emotional support, and even simple conversations can lighten the mental load. Consider these extra steps:

Talk to Someone: Whether it’s a partner, friend, or professional, talking about what’s keeping you up at night can help ease the burden.

Take Small Breaks: It’s important to find moments of rest, even if leaving the farm feels impossible. A short walk outside or a shared family activity can refresh your mind and body.

For more tips on mental health strategies and resources, listen to the full podcast with Steph Schmidt or explore her website, ‘Farm Life Psych’.

Connect with Steph on Instagram, Facebook, and LinkedIn @stephschmidt.farmlifepsych.

Subscribe to Steph’s podcast Farm Life Psych www.stephschmidt.com.au/podcast

Hear about support resources
Farm Life Psych with Steph Schmidt episode

Resources and links

Regional Access – www.saregionalaccess.org.au – 1300 032 186
⁠⁠https://www.headtohealth.gov.au/⁠⁠
⁠⁠https://www.lifeline.org.au/⁠⁠ – 13 11 14
⁠⁠https://www.beyondblue.org.au/get-support⁠⁠
⁠⁠https://kidshelpline.com.au/⁠⁠
www.ifarmwell.com.au

To listen to the MSF Farmtalk podcast with Steph