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DEALING
DE
EALING W
WITH
ITH S
STRESS
TRESS
Useful Contacts & Supports
The services listed below have a lot of experience in helping people deal with stress and other
T
he ser vhealth
ices lisproblems.
ted below have a lot of experience in helping people deal with stress and other
mental
mental health problems.
IFA Pieta House phone line
I1890
IFA
FA Farm
F130022
arm Credit
C(Mon-Fri
redit Assistance
A9am-6pm
ssistanc&eSat 10am-2pm)
AWARE
1890
AW
AWARE
WA303
RE 302
IFA
1
89Pieta
0 924House
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ential helpline
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1(Mon-Wed,
890 303 310am-10pm,
02
AWARE
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((Mon-Wed,
Mon-Wprovide
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-10pm, Thu-Sun
Tsupport
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information
adepression
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AWARE
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WARE provide
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idethose
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information
iand
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those who
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aand
nd their
their families.
fa m ili e s .
Shine
S
hine
IFA
1
890Farm
621 6Credit
31 ((Mon-Fri,
MonAssistance
-Fri, 9am
9am – 4pm)
4pm)
1890
853
S
Shine
hine924
supports
supp
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people with
with mental
mental ill
ill health
health
IFA
a confidential
aand
ndprovides
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fa m
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friehelpline
nds in
in atonumber
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farmers
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o
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f different
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incdifficulties.
luding an
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h
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evelopment Officers
Of ficers based
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in
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1890 621 631 (Mon-Fri, 9am – 4pm)
aand
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Samaritans
S
amaricentres
tans and counselling services.
resource
1850 609 090
((7days,
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ours)
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a gbefriending
those passing through a personal crisis.
Teenline
T
eenline Ireland
Ireland
Teenline
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1
800 833 63
4
1800
634
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enior Helpline
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1850 440 444
1850 440 444
Senior helpline is a confidential listening service
onfidential llistening
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GROW
1890
474 474
GR
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Grow is a mental health organisation that helps
1890 474 474
people who have suffered or are suffering from
that helps
G
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m
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ental health
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pr o b l e m s .
Parentline
1890 927 277
Parentline
P
arentline
(Mon-Thu,
10am-9.30pm, Fri, 10am-4.30)
1Parentline
890 927 provides
277
support, guidance and
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information
Parentline
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guidance and
and
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nformation to
to parents
parents and
and guardians.
g u a r dia ns .
Childline
1800 666 666
CChildline
hildlin
(7days,
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a service for children and young
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IIFA.ie
FA.ie
Messagee from
f
IFA Farm Fam
mily &
Social Afffairs Committee
Farmers face many challenges - increasing input costs, uncertainty
in commodity pricces, increased environmental regulattions,
unpredictable weather, isolation and long working hou
urs – it is easy to
let it get to you.
The economic receession and the limited credit available have added to
the stress of farm
ming with many farm families feeling
go
overwhelmed.
It is very importan
nt that you learn how to manage streess. Too much stress can increase thee risk
r of
farm accidents, ass you
y may not be focussed on the tassk. You can protect yourself and otheers from the
stresses of farm liife by:
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m a safer
s
place
By doing these three things, you will improve the quality of your life and make your farm
to work.
Marg
rgaret Healy
ly
m FFamily & Social Affairs Chairwoman
n
IFA Farm
Coping
Coping w
with
ith sstress
tress
TThere
here aare
re m
many
any tthings
hin g s y
you
ou ccan
an d
do
o tto
oh
help
elp yourself,
yourself, from
from changing
changing the
the w
way
ay yyou
ou llook
ook aafter
f te r y
yourself
our s el f y
your
our d
diet,
iet, eexercise,
xercise, lleisure
eisure aand
nd ssleep
le ep p
patterns
at terns - tto
o cchanging
hanging the
the way
way you
you think
think aabout
b ou t y
yourself,
ourself, y
your
our
rrelationships
elationships aand
nd tthe
he farm.
f ar m .
bout iit.
t.
Talk
Talk a
about
W
What
hat iiss sstress?
tress?
A
Anyone
nyone ccan
an ssuffer
uf fer ffrom
rom stress.
stress. Stress
Stress is
is your
your body's
body's way
way of
of responding
responding to
to any
any kkind
ind o
off d
demand
emand that
that
m
makes
akes y
you
ou ffeel
eel tthreatened
hreatened or
or upsets
upsets your
your balance
balance in
in some
some way.
way. When
When working
working properly,
properly, stress
stress helps
helps
y
you
ou tto
o sstay
tay ffocused,
ocused, energetic,
energetic, and
and alert.
aler t. But
But beyond
beyond a certain
cer tain point,
point, it
it can
can stop
stop being
being helpful
helpful and
and start
star t
ccausing
ausing d
damage
amage tto
oy
your
our health,
health, your
your mood,
mood, your
your productivity,
productivity, y
your
our rrelationships
elationships and
and your
your quality
quality of
of life.
life.
W
What
hat ccauses
auses stress?
stress?
Talk
Talk tto
o a trusted
trusted ffriend,
riend, ffamily
amil y m
member
e mb e r o
orr n
neighbour.
eighbour. M
Make
ake an
an appointment
appointment tto
o see
see your
your GP.
GP. Expressing
E x p r e s si n g
what
w ha t y
you
ou aare
re g
going
oing tthrough
hrough can
can be
be very
ver y ttherapeutic,
herapeutic, eeven
ven iiff tthere
here iiss n
nothing
o t hin g y
you
ou can
c an d
do
o to
to alter
alter tthe
he
stressful
stressful ssituation.
ituation.
M
Manage
anage your
your time
time better.
better.
t re s s. W
hen y
ou aare
re sstretched
tretched ttoo
oo thin
thin and
and rrunning
unning behind,
b e hin d ,
Poor
Poor time
time management
management can
can cause
cause a llot
ot o
off sstress.
When
you
ou p
lan aahead
head aand
nd m
ake ssure
ure y
ou d
on
ot o
ve r e x t e n d
it’s
it ’s h
hard
ard tto
o sstay
tay calm
calm and
and focused.
focused. But
But iiff y
you
plan
make
you
do
not
overextend
t re s s y
ou aare
re u
nder.
yourself,
yourself, you
you can
can reduce
reduce the
the amount
amount of
of sstress
you
under.
Set
Set rrealistic
ealistic g
goals.
oals.
Many
Many different
dif ferent things
things can
can cause
cause stress.
stress. The
The vvery
er y nature
nature of
means
off our
of farming
f ar min g m
eans tthat
hat a llot
ot o
our daily
daily lives
l i ve s
aare
re n
not
ot under
un d e r o
our
ur control,
control, for
for example
example changes
changes iin
n weather
weather or
or commodity
co m m o d i t y p
prices.
r i ce s . O
Other
ther common
common ccauses
aus e s
o
off sstress
tress iinclude:
nclude: b
bureaucracy,
ureaucrac y, p
paperwork,
aper work , ccomplexity
omple x i t y o
off ffarm
arm sschemes,
chemes, ccross-compliance
ross-compliance iinspections,
nsp e c t i o ns ,
rreduced
educed iincomes,
ncomes, fi
n a n ci a l p
ro b l e ms , w
ork lload,
oad, rresponsibility,
esponsibilit y, h
ealth aand
nd ssafety
afe t y o
n tthe
he ffarm,
arm, ffeeling
e e lin g
financial
problems,
work
health
on
dif ficulties.
iisolated
solated and
and relationship
relationship difficulties.
Signs
Signs o
off sstress
tress
o tthe
he m
ost iimportant
mpor tant aand
nd aachievable
chievable ttasks.
ask s . S
et rrealistic
e a l is t i c g
o als
Be
Be sselective
elec tive aand
nd u
use
se y
your
our eenergy
nerg y tto
od
do
most
Set
goals
and
do not
not blame
blame yourself
yourself if
if you
you do
do not
not reach
reach aallll o
off tthem,
hem, tthere
here iiss aalways
l w ay s n
next
ex t time.
t i m e.
and do
FFocus
ocus on
on the
the positive.
positive.
When
When sstress
tress iiss g
getting
e t t in g y
you
ou d
down,
own, ttake
a ke a m
moment
you
oment tto
o reflect
reflec t on
on all
all the
the things
t hin g s y
ou aappreciate
ppreciate in
in your
your life,
li f e ,
including
i n cl u di n g y
your
our o
own
wn p
positive
o si t i ve q
qualities.
ualities. TThis
help
you
perspective.
his ssimple
imple sstrategy
trateg y can
c an h
e lp y
ou kkeep
eep tthings
hings iin
np
e r s p e c t i v e.
Eat
Eat we
well.
ll.
EEvery
ve r y p
person
er son h
has
as a d
different
if ferent rreaction
eac tion tto
o sstress,
t re s s , h
here
ere aare
warning
re some
some of
of the
the more
more common
co m m o n w
arning ssigns
igns tthat
ha t
iit’s
t ’s ttime
ime tto
om
manage
an ag e y
your
our sstress
tress aand
nd cconsider
o n si d e r g
getting
e t t in g h
help:
elp:
diet. Some
Some foods
foods actually
ac tually cause
cause increased
increased ttension,
ension, ffor
or
Eat
Eat a vvariety
ariet y of
of fresh
fresh ffoods
oods in
in a balanced
balanced diet.
sof t drinks.
drink s. These
These are
are often
of ten the
the ffoods
o o ds w
rave w
hen w
example,
example, ccoffee,
of fee, ttea,
ea, chocolate,
chocolate, alcohol
alcohol and
and soft
wee ccrave
when
wee
your intake
intake of
of them.
th em.
are
are sstressed
tressed sso
o be
be aware
aware and
and try
tr y to
to llimit
imit your
Physical
Physical signs
signs
Mental
Mental signs
signs
B
Behavioural
ehavioural signs
signs
High blood pressure
N e g a t i ve a t t i t u d e
L o s s o f i n t e r e s t & e nj o y m e n t
Muscle tension
Reduced concentration
W i t h d r aw a l f r o m f r i e n d s & f a m i l y
D is t u r b e d s l e e p p a t t e r n
Forget fulness and confusion
Ir r i t ab i l i t y & m o o d s w i n g s
Make
M
ake ti
time
me for
for relaxation.
relaxation.
Weight change
Dif ficult y in making decisions
In c r e a s e d d r i n k i n g , s m o k i n g , o r
drug use
EEven
ven sstopping
topping ffor
or ten
ten minutes
minutes a day
day to
to breathe
breathe slowly
Spend
on
your
own
slowly and
and deeply
deeply can
can help.
help. S
pend ttime
im e o
ny
our o
wn rreading,
e a di n g , w
walking,
al k in g , o
orr llistening
istening to
to music.
m u si c .
Reduced energ y
F e e l i n g u n c e r t a i n o r o ve r w h e l m e d
Lo s s o f s e n s e o f h u m o u r
Putt a bit
Pu
bit of
of fun
fun and
and laughter
laughter in
in your
your life.
life.
Exercise
Exercise regularly.
regularly.
t re s s. M
ake ttime
ime ffor
or
Physical
c tivi t y p
plays
lays a kkey
ey role
role iin
n reducing
reducing and
and preventing
preventing the
the effects
ef fec ts of
of sstress.
Make
P
hysical aactivity
nd fi
find
nd ssomething
omething you
you eenjoy:
njoy: ssport,
por t, swimming,
swimming, walking,
walking, dancing
d a n ci n g o
orr ccycling.
ycling.
eexercise
xercise aand