As national Mental Health Awareness Month (5/1-5/31) comes to a close, Farm Journal reached out to a leading mental health expert to ask about specific recommendations tailored to farmers and rural Americans who may be struggling with mental health issues.
Colleen Marshall, head of clinical care, Two Chairs, spoke with us about how farmers and their friends and families can better manage their mental health. Two Chairs is a mental health startup offering in-person and virtual therapy services throughout California, Florida, and Washington.
You can learn more about Two Chairs here: https://www.twochairs.com/
Farm Journal (FJ): Farmers experience heightened stress and anxiety when compared to other occupations according to recent studies from the CDC. What are some useful strategies to combat stress and anxiety?
Colleen Marshall (CM): There are ways to manage these feelings and improve your mental health. The key is to try different strategies and find what works best for you.
Here are some common methods to consider:
- Practice relaxation techniques such as deep breathing, meditation, or yoga.
- Stay physically active with regular exercise.
- Connect with others through social support networks, like friends and family.
- Prioritize self-care by getting enough sleep, eating well, and taking breaks when needed.
- Focus on things you enjoy like hobbies or passions.
- Focus on your thoughts, what are you grateful for, what brings you joy?
- Seek professional help from a therapist or counselor if needed.
Remember, managing stress and anxiety is an ongoing process. Don’t hesitate to try new tactics or seek support when needed. Your mental health is just as important as your physical health.
FJ: Financial issues are often cited as the top stressor for farmers. Yet commodity prices and extreme weather have a direct impact on financial outcomes but are completely out of the farmers’ control. How should one deal with stressors that are completely out of their control?
CM: Acceptance is key. Accepting that there are things outside of our control and not focusing our energy on those areas can help. Instead, it’s important to get clear about what is in our control so we can focus on those areas. One thing we can always control is our response to a situation, even if we can’t control the situation itself.
By accepting what we can’t control and focusing on what we can, we can reduce stress and anxiety. So, take a deep breath, accept what you can’t change, and focus on what you can.
FJ: According to recent statistics, more than 60% of rural Americans reside in areas with a shortage of mental health providers. Are there remote/virtual resources available to farmers?
CM: Teletherapy is a more accessible and easier option for therapy than in person care. It removes barriers like transportation and additional travel time. Research is even showing that teletherapy is as effective as in person care. There are lots of providers that now offer teletherapy.
Start by reaching out to your primary care doctor, insurance company or local mental health authority. You can also contact the NAMI HelpLine to find out what services and supports are available in your community. If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org to reach the 988 Suicide & Crisis Lifeline.
FJ: What are some warning signs that a farmer should recognize as needing to be addressed by a mental health professional?
CM: Common signs of mental illness in adults and adolescents can include the following:
- Excessive worrying or fear
- Feeling excessively sad or low
- Confused thinking or problems concentrating and learning
- Extreme mood changes, including uncontrollable “highs” or feelings of euphoria
- Prolonged or strong feelings of irritability or anger
- Avoiding friends and social activities
- Difficulties understanding or relating to other people
- Changes in sleeping habits or feeling tired and low energy
- Changes in eating habits such as increased hunger or lack of appetite
- Changes in sex drive
- Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality)
- Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia)
- Overuse of substances like alcohol or drugs
- Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”)
- Thinking about suicide
- Inability to carry out daily activities or handle daily problems and stress
- An intense fear of weight gain or concern with appearance
FJ: How do we encourage farmers to reach out for help?
CM: Most adults will experience struggles in their lifetime. We all need support from each other at some point. Know that you are human and being human means we have wins and struggles and we are social creatures that need each other. Asking for help can feel hard but it is normal and common for all of us. Think about who is someone you trust that can help you get the help you need.
One way to think about that is what does help look like for you? What is actually helpful? Maybe it is asking someone to come with you to your next doctor’s appointment to help you explain what you are experiencing, or maybe it is someone that has had a similar experience that can share what helped them. Maybe it is calling someone you don’t know like your insurance providers or your local Mental Health support center or NAMI to have a trainer person help you decide what support and help works best for you.
