In Nebraska, weather-related challenges are a reality. Wind, fire, and hail can strike suddenly and leave devastation behind. Drought, on the other hand, can develop slowly and persist for months or even years. Stress often follows a similar pattern.
Sometimes stress is immediate and intense; when equipment breaks down during a critical time, or when a storm damages crops, buildings, or fencing. Other times, stress, like a persistent drought, can become chronic, building gradually as one challenge follows another.
While we cannot control the weather, we can develop strategies to better manage stress and reduce its long-term effects on our health and well-being.
Recognizing Stress and Distress
Stress caused by ongoing burdens or threats can turn into distress. When stress feels constant and unrelenting, it can lead to serious physical, emotional, or mental health concerns.
It is important to recognize when stress is affecting us and when we need to take intentional steps to cope. It is equally important to notice signs of chronic stress in family members, employees, or others we work with regularly on the farm or ranch.
When to Seek Help
If stress becomes overwhelming or turns into distress, professional support can help.
The Nebraska Rural Response Hotline (800-464-0258) offers valuable resources, including free counseling vouchers through the Counseling Outreach and Mental Health Therapy (COMHT) program.
If you are with or know someone who experiencing a mental health crisis or is talking about self-harm or suicide, do not leave them alone. Seek immediate help. Call or text 988 Suicide & Crisis Lifeline by dialing 988.
If you’d like to learn more about suicide prevention programs there are several, including QPR (Question. Persuade. Refer.). Nebraska Extension has a trained facilitator for this program, and you can check the AgriSafe website (https://www.agrisafe.org/) as they have hosted an online training on QPR for farmers and farm families recently.
Healthy Ways to Cope During Stressful Times
Some coping habits—such as overeating, undereating, or excessive alcohol use—can worsen stress and harm health. Instead, consider positive strategies such as:
- Eating nutritious meals with fruits, vegetables, and healthy snacks
- Getting seven to eight hours of restful sleep each night
- Listening to calming music
- Volunteering for a meaningful cause
- Writing down three things you are grateful for each day
- Playing games or spending quality time with family
- Spending time with a pet
- Setting boundaries so the farm or ranch does not consume all aspects of life
- Reading or learning something new each day
- Letting go of what cannot be controlled
Additional ideas are available through North Dakota State University in the publication My Coping Strategies Plan – At Home and on the Farm.
The Eight Dimensions of Wellness
There is no one-size-fits-all solution for managing stress. Improving overall wellness in several areas of life can make a meaningful difference.
- Physical – Exercise and movement can reduce stress.
- Intellectual – Reading, journaling, puzzles, or learning new skills help engage the mind.
- Financial – Budgeting tools and financial guidance can ease money-related stress.
- Environmental – Spending time outdoors or in green spaces can be calming.
- Spiritual – Prayer, meditation, or personal reflection may provide comfort.
- Social – Staying connected with family, friends, and community is important.
- Occupational – Healthy boundaries and time to recharge support work-life balance.
- Emotional – Relaxation techniques, reframing thoughts, and counseling can help build resilience.
Managing stress is not only important for personal health, it also strengthens families, farm and ranch businesses, and rural communities. When individuals recognize stress early and use healthy coping strategies, they are better able to make sound decisions, maintain relationships, and navigate challenges with resilience. Taking steps to care for mental well-being today can improve quality of life, support long-term business success, and help ensure that Nebraska’s agricultural communities remain strong for generations to come.
Resources
- North Dakota State University – Coping With Stress
- Nebraska Rural Response Hotline – 800-464-0258 farmhotline.com/#services
- University of Nebraska-Lincoln – Rural Wellness and Dimension of Well-being
- AgriSafe - https://www.agrisafe.org/courses/qpr/
