Take home messages

• The 2024 drought in South Australia highlighted that stress is inevitable in farming. Taking care of our wellbeing and mental health on the farm is not about getting rid of stress, rather it’s about cultivating skills to effectively manage stress, validating the tough times and being proactive in taking care of ourselves.
• Fill your own wellbeing silo first. It’s often easy to focus on how to help others, when the reality is that we all need to take responsibility for our own wellbeing. Keep it simple, make it do-able, and workable for you. There are times when we can’t fill our silos ourselves, and that’s when we need to reach out for support from friends, family or professionals.
• Supporting others doesn’t mean solving their problems or being their counsellor, it’s about listening, validating, and guiding them to appropriate resources (if they’d like them).

Validating the reality and stressors of 2024: farming isn't necessarily stress-free

Farming and agriculture are inherently stressful. I won’t tell you how to have a stress-free life. I won’t fill these pages with statistics about mental health in agriculture. However, I will encourage you to reflect that, no matter how ‘resilient’ our farming systems are, or how drought tolerant our seeds are, or how much ground cover we have maintained, at the end of the day, the resilience, wellbeing and sustainability of our farms and agricultural businesses hinges on the people within the business – you.

The year 2024 amplified the everyday pressures of farming with severe drought in South Australia, financial challenges, and workforce shortages, among others. These stressors impacted on individuals and entire communities, highlighting the importance of resilience and wellbeing.

Farming is hard work, both mentally and physically, and it’s okay to acknowledge that it isn’t stress-free. Validation is a key step during tough times, both in taking care of our own wellbeing and also supporting others. Validation doesn’t need to be overly complicated. It may be as simple as:

• ‘what you are going through sounds really tough’
• ‘it makes sense that you are feeling like this’
• ‘that sounds incredibly frustrating – what can I do to support you?’.

Stress in farming

Acute vs chronic stress

Stress is the body’s natural response to challenges, but it can manifest as:

• acute stress: short-term reactions to immediate challenges, like a machinery breakdown or severe weather. Acute stress can sharpen focus and energy, but it resolves quickly
• chronic stress: ongoing pressures, like financial strain or prolonged drought, can keep the body in a heightened state of alert. Chronic stress leads to burnout, health issues, and mental fatigue without intervention.

Completing the stress cycle

According to Emily and Amelia Nagoski (2019), completing the stress cycle is key to maintaining wellbeing. They highlight that facing stressors in our life is inevitable, however, there are effective strategies that we can put in place to complete the cycle and move our body out of the stress response.

Strategies to close the stress cycle include:

• physical activity: engage in activities like walking, running, stretching, or energetic farm activities to dissipate stress hormones
• deep breathing: practice slow, deep breaths to activate the body’s relaxation response and reduce tension
• positive social interaction: share a light-hearted conversation with a friend or family member to foster connection and ease stress
• laughter: recall a funny moment, watch something humorous, or listen to a comedy podcast to help reset and energise. This works best when you get to have a real, big belly laugh
• physical affection: hug a loved one or spend time with a pet to release oxytocin and promote relaxation. A 20 second hug with your partner, kids or a close (consenting) friend can do wonders
• creative expression: engage in activities like drawing, writing, or playing music to process emotions and express yourself. Be creative in finding creativity – it might also include tinkering in the workshop, gardening, singing in the shower.

Incorporating these practices into your daily routine can help complete the stress cycle, even during times when you can’t get rid of or reduce the stressors you face. Practice putting one to two strategies into practice each day, even for only a few minutes, and notice any changes.

Filling your own silo: focus on yourself first

It can be tempting to focus primarily on how we can best help our clients, our families, and friends during tough times. The reality is that we all need to take care of ourselves first and then allow the ripples to flow out to be able to help others. At harvest each year, we always ensure we put aside enough seed for next year’s seeding. The harvest of 2024 was an example that, sometimes, we barely get enough back to fill our own seed reserves.

Your ‘silo’ represents your mental, physical, and emotional reserves. Just as you can’t sow without grain in the silo, you can’t support others without taking care of yourself first. Refilling our silos is, unfortunately, not one-and-done, but requires ongoing, daily actions. Each of us requires different things to fill our silos, however, we all share common foundations.

The daily foundations of a strong silo are:

• hydrate (with water)
• eat something (nutritious)
• connect with someone
• do something you love and enjoy
• move your body
• get some sleep
• get present.

Sometimes, we might not be able to meet all of these foundations at the same time. There may be times of ongoing stress and pressure (for example, seeding and harvest) when your silo starts to run low. Having a daily check-in for yourself can help you to notice how you are functioning and then put in place small steps to begin to top up your silo.

Strategies to ‘fill your silo’

• Daily check-ins: Ask yourself, ‘how full is my silo today?’ Taking the time to notice and recognise your own current wellbeing is the first step.
• Small, regular habits: Identify what you need to fill your silo. Identify the non-negotiables, and then identify the extras that you can add which help, especially during tough or stressful times. (for example, listening to your favourite music, heading to bed earlier, drinking more water, phoning your partner)

We can’t sow from an empty silo, and we can’t give to others or do the things we love when our reserves are empty. Taking the time to prioritise your wellbeing and take active steps to maintain your wellbeing has a positive flow-on effect to those around you. It’s important to note that, in the same way that droughts can hit hard and impact our seed reserves, there are times when no matter what we do we can’t fill our silos ourselves. This is the time to call on your friends, families and professionals and let them know that you are not ok. These times can happen for many reasons, usually out of our control, and that first step of reaching out for more help is vital. (See the references section at the end for some recommendations.)

Supporting others: keep it simple

You’re not their psychologist or counsellor

While we must act with kindness and support for our colleagues, clients and families, it’s important to note that it’s not your job to solve their problems or provide therapy. Most of the time, when people are having a tough time, they don’t want you to fix their problem. They just want validation and a supportive ear. Remember, ‘your role is to walk alongside, not carry the load.’

The power of listening and validation

Be present and empathetic, without rushing to solutions. Providing validation means recognising and acknowledging the reality of struggles, not dismissing or jumping to fix them immediately. A simple statement, such as ‘this year has been tough, and I can see how much this is weighing on you’, can provide immense relief and connection. Validation helps individuals feel seen and heard, which is a powerful form of support. Validation fosters trust and understanding, creating a safe space for meaningful conversations about challenges.

Asking the big question – ‘are you having thoughts of suicide?’

If you suspect someone is struggling deeply, don’t shy away from asking directly: ‘are you having thoughts of suicide?’. This question doesn’t plant the idea but opens the door for help and intervention. It’s okay to use your judgment and not ask this question in every situation – focus on the context and trust your instincts.

QPR (Question, Persuade, Refer) is online 60–90 minute training freely available for country South Australia through Country SA PHN – https://www.countrysaphn.com.au/mental-health/suicide-prevention-services/question-persuade-refer-qpr-online/

Having referral ideas ready:

You don’t need to have all the answers when you offer someone support. Remember, kindness and a listening ear goes a long way. However, having some phone numbers or resources handy can be helpful. For example, you can say: ‘I don’t have all the answers, but here’s someone who can help.’

• Equip yourself with a resource toolkit, including:
  • local counsellors or telehealth options
  • crisis helplines like Lifeline (Australia)
  • online mental health tools and apps.
• See the references and link to the ACT for Ag Handbook for additional resources that you can use and recommend.

Keep it simple:

Use this practical framework:

• notice: ‘you seem different lately.’
• ask: ‘how are things going for you?’
• validate: ‘it makes sense that you’re feeling this way.’
• refer: ‘here’s someone who can help you take the next step.’.

These steps provide clarity and direction for meaningful conversations.

Conclusion

The 2024 season highlighted the importance of prioritising mental health in agriculture. By focusing on filling your own silo, completing the stress cycle, and supporting others through listening and validation, you can strengthen your own wellbeing and support those around you.

Remember, supporting others doesn’t mean solving all their problems – it’s about listening, validating, and guiding them to the right resources. There is no guarantee what the 2025 season will bring, however, there are practical steps that we can all take each day to care for our wellbeing and manage the inevitable stressors and pressures of farming and everyday life.

References

Nagoski E, Nagoski A (2019) ‘Burnout: the secret to unlocking the stress cycle.’ (Ballantine Books: New York)

ACT for Ag Handbook – A practical guide to navigating stress and improving wellbeing on the farm (www.stephschmidt.com.au/handbook)

Regional Access free professional counselling for regional South Australia (https://saregionalaccess.org.au/)

Rural Health Connect (https://ruralhealthconnect.com.au/)

Lifeline Australia phone 13 11 14 (https://www.lifeline.org.au/)

QPR (Question, Persuade, Refer) is online 60–90 minute training freely available for country South Australia through Country SA PHN – https://www.countrysaphn.com.au/mental-health/suicide-prevention-services/question-persuade-refer-qpr-online/

Contact details

Steph Schmidt
Steph  Schmidt - Farm Life Psych
Worlds End SA 5381
0421 643 322
steph@stephschmidt.com.au
https://www.linkedin.com/in/stephschmidtfarmlifepsych/

Date published

February 2025