Alternatives to Managing Stress

By Elizabeth Sipple, VT Agency of Agriculture, Food & Markets - June 2022 

Everyone experiences stress, and for farmers Spring is an exciting AND stressful time of year! Are you feeling stressed?  Are you concerned about stress levels that you have seen in a neighbor or family member?

The Michigan State University Extension suggests that if you try any two of the below practices[1] each day for 2 to 3 weeks that you will notice how much less stressed you have become.

1. MEDITATE. Think of any moment that made you feel comforted and content. Close your eyes and relive that moment.

1. PRACTICE “B-R-A-I-N.”
   1. B = Breathe. Breathe deeply 5 times. Release the air slowly.
   2. R = Relax. Tell yourself to relax, whether in your head or out loud. Your body will do what you ask it to do.
   3. A = Ask yourself what you need or want to feel. We usually ask why the other person is such a jerk or why we goofed up. Instead, ask yourself what you need to feel: calm, in control, at peace, and other comforting feelings.
   4. I = Imagine feeling that way.
   5. N = Now, after doing those four things, ask yourself, “How do I feel now?”
2. SELF-TALK. Tell yourself you can get through it. You have come through rough times before. You can do it again. You have gotten through difficult situations. People can drive you crazy but tell yourself that both of you may be in a better mood later.
3. EXERCISE. A brisk 10-minute walk releases 50-70% of the cortisol in your brain that comes with stress or anger. The best time to walk is first thing in the morning, but a walk any time is good. Take just 10 minutes away from everyone and everything to walk all by yourself and you will be in a better mood for the entire day.

If you want support managing or even reducing stress, please contact Farm First.

Farm First is a Vermont-based program focused on providing farmers and their families, with FREE support, resources, and information to reduce stress.  You can reach Farm First at:

Call: (802) 318-5538 during daytime work hours

Call: 877-493-6216 outside of daytime work hours

​Email: Karen Crowley at karenc@farmfirst.org