There’s a misconception that if you are not struggling with a mental health disorder, you don’t need to worry about your mental health. It’s important to remember that being well is not the absence of illness or stress. Rather, wellness is the ongoing process of making choices that support a healthy and fulfilling life. Just as you develop habits to keep yourself physically healthy, you can develop habits that improve your mental wellness. Mental and physical wellness are are closely connected, and both benefit from habits developed and practiced over time.
However, for rural communities, achieving this balance can be difficult due to isolation or challenges in accessing mental health providers and health care. In addition, the many uncertainties of farming can create added stress and financial difficulties. There also can be a perception that working 16 hours a day is necessary to demonstrate a strong work ethic. This can lead to stress, burnout, and difficulty maintaining a healthy, balanced life. So how can you begin taking time to bring balance to your physical and mental wellness?
Following are five steps to support your physical and mental health while bringing more balance into your life.
1. Exercise
The key is to find the right type of exercise for you – whether that means joining a casual sports team, going for walks with a friend or a pet, or doing yoga from the comfort of your own home. Physical activity has been shown to help clear the mind, improve self-worth, and reduce depressive and anxious feelings. You can learn more about the recommended guidelines for physical activity for different age levels at this Centers for Disease Control and Prevention website.
2. Sleep
Sleep plays an important role in mental health. Insufficient sleep can affect mood and concentration and is linked to depression. Following a healthy bedtime routine may help you feel happier and calmer and stay more focused throughout the day. Learn more in Tips and Tricks for Better Sleep.
3. Nutrition
Choose a variety of nutrient-rich foods, including vegetables, fish, and sources of healthy fats such as avocados. Eating balanced meals and staying hydrated can support your energy and focus throughout the day. These habits have been shown to reduce depressive symptoms in adults.
4. Community and Relationships
Whether the support comes from family, a partner, friends, coworkers, or even pets, feeling connected to those around you can increase a sense of purpose and love in your life. Identify ways to create community.
5. Relaxation and Recreation
In our busy lives, it can be easy to neglect hobbies we once loved or forget to make time to sit down and enjoy a book. Building in time to do the things you enjoy can improve your mood, and give you more energy to deal with difficult emotions when they arise.
Ultimately, it’s important to remember that mental health is closely tied to physical health. Treating them both with care and working on your overall wellness can help you feel better in a number of ways.
Further Resources to Achieve a Healthier You
If you have concerns about your mental health or would like additional support, take a free online screening by Bryan Health. This simple and confidential questionnaire can help you identify possible symptoms of a mental health disorder and decide whether to seek support from a mental health professional.
For additional support, call the Rural Response Hotline at 1-800-464-0258. The hotline connects farmers, ranchers, and rural residents with resources and assistance, including information about counseling vouchers through the Counseling, Outreach, and Mental Health Therapy (COMHT) program.
If you are a farmer, you can also explore Farm Aid’s online Farmer Resource Network, which connects farmers to an extensive network of organizations across the country. The network helps farmers find the resources they need to access new markets, transition to more sustainable and profitable farming practices, and survive natural disasters.
If you or someone you know is experiencing a mental health crisis, call or text 988 or chat at 988lifeline.org to reach the 988 Suicide and Crisis Lifeline. If there is immediate danger or a life-threatening emergency, call 911 or go to the nearest emergency department.
The U.S. Substance Abuse and Mental Health Services Administration (SAMHSA) provides information about the eight dimensions of wellness and strategies for developing healthy habits for your mental and physical wellness. You can also watch SAMHSA's three-minute video to learn more about the eight dimensions of wellness.
