If you’ve ever looked out over your field and felt both pride and pressure rolling around in the pit of your stomach, you aren’t the only one to have felt this way. Agriculture is far more than a job, it’s your life. While it comes with deep rewards, it can also take a toll on your mental and physical health. 

For one there is the endless hours followed by financial uncertainty, weather disasters, livestock emergencies, and the “just get through it” mentality. This can leave even the toughest people running on empty.

As someone who grew up on a working farm and now works in the field of psychology, I’ve lived on both sides of the fence. I’ve seen firsthand the impact that stress, isolation, and overwork can have on farmers and ranchers.  I’ve also seen how intentional self-care strategies can build resilience without compromising work ethic or pride.

Let’s talk honestly about what it means to take care of yourself in agriculture and how to do it in a way that fits into the reality of rural life.

The Toll of Toughing It Out

Farming communities are known for their grit. But sometimes that grit can hurt.

• Farmers experience higher rates of anxiety, stress and depression than the general population. This is especially true if the farmer is female  (Jones-Bitton et al., 2020). 
• Suicide rates among agricultural workers is high, particularly among men (Scheyett et al., 2024).

Part of the problem is that many farmers and ranchers are conditioned to be self-reliant, and to not ask for help. This is typically passed down culturally and generationally. I remember my dad saying, “There’s no point in complaining; the cows still need feeding.” He wasn’t wrong, but he also didn’t know that burnout sneaks up silently and steals joy, health, and relationships.

Resilience doesn’t mean “powering through” or ignoring stress. Resilience is your capacity to recover from challenges and adapt to change without losing your footing. Think of it like soil health. You can keep planting in overworked ground, but eventually, yields suffer. With the right inputs like nutrients, rest and cover crops, the soil comes back stronger. You are no different.

Self-Care Strategies That Actually Work in Agriculture

Do you have to forget the bubble baths and spa days to have agriculturally appropriate self care? Not necessarily.  That might be where our mind goes when we think of the stereotypes of self-care, but it can be more tailored to each person. It’s about sustainable practices that build strength over time and fit your lifestyle.

Here are some of the most effective (and doable) strategies I’ve used or seen work:

1. Routine Check-Ins with Yourself

It’s easy to ignore the warning signs of burnout when you’re focused on what needs doing. Build a habit of asking yourself:

• How is my sleep quality?
• Do I feel short-tempered or numb?
• Have I laughed in the last week?
• Do I feel connected to anyone outside of work?

These quick check-ins are like scouting for weeds, early detection makes all the difference. If it’s too crazy to do these check-ins during your day, consider looking for these thought patterns when reflecting at the end of the day before bed. 

2. Keep a “Non-Negotiable” List

Create a short list of daily or weekly self-care practices you don’t skip—no matter what.

• 20 minutes of movement (walk, chores, stretching)
• Breakfast before coffee and vitamins
• Sunday night call with a friend or sibling
• Listening to music or a podcast/audible book in the vehicle instead of just farm news

These small actions aren’t luxuries—they’re fuel.

3. Get Comfortable Asking for Help

This one’s hard. But hear me out. Whether it’s calling a neighbor to help with calves or seeing a counselor to sort through grief, support is not a sign of weakness it’s a sign of strength and self-awareness. It’s smart business. You wouldn’t hesitate to hire a veterinarian for your animals—why hesitate to call someone when your mind needs a tune-up?

There are agriculture-informed therapists (like myself and others) who understand the lifestyle and won’t ask you to leave the farm to get support.

4. Set Boundaries (Even in a Family Business)

Working with family can be beautiful—and brutal. One of the most common stressors I see is lack of boundaries.

Try:

• Talking about topics (other than only farm talk) at the dinner table.
• Establishing “quiet hours” in the evening (even if it’s just 30 minutes).
• Dividing responsibilities clearly to avoid power struggles.

Boundaries don’t have to be rigid—they’re just guardrails to keep your relationships from going off the road.

5. Reconnect with Purpose

When the days get long and the problems get big, remember why you started. Take photos of the land, hang a family picture in the shop, or spend a few minutes walking a familiar field at dusk. These quiet moments remind us of our roots—and our resilience.

Real Talk: What Didn’t Work for Me

I used to think I had to earn rest. I’d push through being tired, or I would skip meals, and say, “I’ll relax after seeding/harvest/the calving storm/exams/rush of orders to get out passes.” But there was always another season coming, and I never caught up.

It wasn’t until I started treating self-care like fueling up my truck —routine and essential—that I felt less like I was constantly reacting to stress and more like I was being proactive with it.

I also tried a gratitude journal once, but it felt forced. What worked better? A whiteboard or message in the group chat where we wrote “small wins of the day/week.” Simple and communal.

Actionable Takeaways

Here are five things you can start doing today to build resilience without stepping away from the work you love:

• Check in with yourself daily. Mood, energy, stress—track it like weather patterns.
• Create a non-negotiable self-care habit. Make it easy, short, and restorative.
• Normalize asking for help. Whether from professionals, friends, or neighbors.
• Set small boundaries. Especially if you live and work with family.
• Re-center your purpose. Find moments that connect you back to your “why.”

Final Thoughts

Resilience in agriculture isn’t about being unbreakable. It’s about being flexible enough to withstand storms but grounded enough to hold steady. 

Lauren Van Ewyk, CEO and co-founder of NFMHA says, “Real resilience isn’t a matter of keeping on keeping on – it’s a matter of pivoting. It’s learning new skills, and learning to be authentic, and also asking for support”. 

You’re not a machine. You’re a living, breathing human being carrying a legacy forward. Taking care of yourself is part of that legacy.

Whether you’re checking fences, running combines, or managing a feedlot, don’t wait until you’re burned out to make a change. Start small. Be kind to yourself. You’re worth the same care you give to your crops and livestock.

And if you’re not sure where to start, reach out to one of the NFMHA affiliates! There’s a whole community who understands what you’re carrying and is here to walk alongside you! 

References

Jones-Bitton, A., Best, C., MacTavish, J., Fleming, S., & Hoy, S. (2020). Stress, anxiety, depression, and resilience in Canadian farmers. Social Psychiatry and Psychiatric Epidemiology, 55(2), 229–236. https://doi.org/10.1007/s00127-019-01738-2

Scheyett, A., Marburger, I. L., Scarrow, A., Hollifield, S. M., & Dunn, J. W. (2024). What do farmers need for suicide prevention: Considerations for a hard-to-reach population. Neuropsychiatric Disease and Treatment, 20, 341–352. https://doi.org/10.2147/NDT.S452561

Desaray grew up and was the fourth generation to work on her family’s cattle and grain farm in southern Alberta. She has worked in the veterinary industry for over 5 years and is now a practicum student completing her Master of Arts in Counselling Psychology. She provides low cost/no cost counselling at Through the Woods Psychology and is trained in Agricultural Informed Therapy. 

If you would like to book in with Desaray please see her page below:

https://www.psychologytoday.com/ca/therapists/desaray-skretting-calgary-ab/1513441