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Identifying And Managing Stress: A Business Owner’s Guide
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IntroductionOwning a farm or other business is much more than a way to make a living, it is also a way of life. Everyone involved in business knows there are occasionally some very stressful times. During busy seasons or critical production periods, it is normal to be faced with time constraints and work pressures. If one is also faced with major financial issues, these pressures can be multiplied many times over. Unfortunately, at times these demands can put everyone involved in the business under a great deal of stress. With so many potential challenges (many of which are out of your control), it is important to identify practical ways of coping. Before learning to manage this stress, it is critical to be able to identify it in yourself and in others. By identifying it, you can then take action to reduce it. Some strategies to help manage this stress are outlined in this Factsheet. Admitting you are stressed about family or business isn’t a sign of weakness — admitting it is the first step towards handling it. Signs Of StressStress manifests itself in different ways in different people. Below are some of the more common signs; the list is not meant to be comprehensive. They can be organized into four categories. Physical signs include:
Emotional indicators include:
Behavioural indicators include:
Psychological signs include:
| Top of Page | Strategies To Manage StressManaging stress takes daily practice, discipline and a deliberate effort. You need to understand how to manage your stress; how to accept the uncontrollable factors and work on the ones you can control. You must develop strategies that work for you. AttitudeOne’s reaction or attitude towards a particular event or situation is a major factor in reducing stress. For example, if a loved one is late, and you immediately jump to the conclusion that they’ve had an accident, you will experience more stress than if you suspect they are just running behind. Controllable vs. uncontrollable — Know the difference between what you can and cannot control. Take action to change those you can. Accept the rest. Ask yourself: "What will happen if I ignore this?" Look for the light — Most situations can be viewed from several different angles. Most of the time it is possible to put a positive spin on a stressful situation. Take a winning attitude. Approach a situation as a challenge, not a crisis — Stop worrying and start problem solving. Problem solving is the proactive approach to finding solutions to controllable problems. Give yourself credit — Set realistic daily goals and then rejoice in what you accomplish each day. Don’t dwell on what you didn’t get done. Be proactive rather than reactive — When you look at a situation, take charge and become involved — don’t sit on the sideline. EventsA common situation in many businesses is to have many stressors all at once. Here are some hints to manage various events and situations. Don’t procrastinate — Plan ahead and get things done. Before equipment is needed for next season, replace worn parts, change the oil (if necessary) and do regular maintenance. When buildings are empty, clean up and do repairs. Plan ahead financially — including provision for unexpected cash requirements. Practice time management and set priorities — List what you want to get done in a day or a week. Rank your plans from one to three, starting with the most urgent. Start with the "1’s" and work through your list. If the "3’s" don’t get done, they were not that important in the first place. Always expect the unexpected and make contingency plans. Priority stressors — Decide which stressors you want to deal with and which ones you do not. Giving some priority to stressors will help you to spend your energy wisely. Say no — Many people find it hard to turn down a request because they do not want to be viewed negatively as a "non-participant" or "difficult." However, sometimes you just have to refuse extra commitments because you do not have the time. You can still help by offering an alternate suggestion. Take the engineer’s approach — Engineers are trained to break big projects into smaller, more manageable parts. As each step is finished, celebrate the accomplishments. | Top of Page | Source and ReactionIf you seriously want to ease stress, the key is in determining the source and then managing your reaction. Listen to your body — Pay attention to physical, mental and emotional signs of distress, such as fatigue, carelessness, aches and pains. Change your pace or activities. Take care of your physical and mental self — Get adequate rest, nutrition and exercise. Well-nourished, rested people withstand stress better. Those who work in a physical environment, such as construction or farming, contend they get enough exercise at work. However, by adding walking, dancing or running, for example, you increase your pulse rate and bring fresh oxygen to your muscles. Stress is reduced in the process. Work off your anger — Redirect any built up anger into something
positive, such as chores. Later, after the initial anger has passed,
formulate your anger into words. Pinpointing the real feelings that
led to the anger will help resolve not only the immediate difficulty,
but other problems as well. | Top of Page | ConclusionIt is important to realize that not everyone sees a situation the same way. What is stressful to one person may not be for another. Individuals must be sensitive to this reality and try to understand others’ reactions. Furthermore, there are times when professional help may be required. It is then important to understand that if the situation is serious, it is then time to consider professional assistance. It is useful to remember that most stressful situations will pass. Although, it is very hard at the time, focus on the good and enjoyable times. Services And Resources AvailableThe Ontario Ministry of Agriculture and Food (OMAFRA) has listings of local support and counselling services available to farm families. You can obtain a brochure listing these services in your area by visiting your nearest OMAFRA Resource Centre or by calling the OMAFRA Agricultural Information Contact Centre. Other agricultural services and resources: Canadian Farm Business Advisory Services, 1-866-452-5558
Farm Debt Mediation, 1-866-452-5556
The Farm Line, 1-888-451-2903
Other related OMAFRA Factsheets available include:
Call your local District Health Unit for a list of local services or a referral to a professional. Other mental health and depression resources and services to consider include:
| Top of Page | ReferencesMaking the Most of Your Stress. Ontario Ministry of Agriculture and Food. 1991. Managing Stress: Keeping the Pieces Together. Home Economics Section, Manitoba Agriculture. Winnipeg, Manitoba. 1999. Coping with Farming Pressure. Home Economics Section. Manitoba Agriculture. Winnipeg, Manitoba. 1999. Network Supports. Challenges Newsletter, Manitoba Agriculture. May 1999. Managing Stress: Keeping the Pieces Together. Home Economics Section. Manitoba Agriculture. Winnipeg, Manitoba. 1999 Related Links
| Top of Page | For more information:Toll Free: 1-877-424-1300 Local: (519) 826-4047 E-mail: ag.info.omafra@ontario.ca |
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