WEBVTT 00:00:10.550 --> 00:00:13.630 Welcome to the Bullvine Podcast, where we bring 00:00:13.630 --> 00:00:16.170 you practical insights to strengthen your dairy 00:00:16.170 --> 00:00:19.289 operation. Today we're tackling something that 00:00:19.289 --> 00:00:21.629 affects every one of us in the dairy industry, 00:00:21.850 --> 00:00:24.489 especially as we head into the demanding spring 00:00:24.489 --> 00:00:27.829 season. Spring brings more than just new growth 00:00:27.829 --> 00:00:30.480 to your dairy operation. it delivers a perfect 00:00:30.480 --> 00:00:33.700 storm of stressors that can break even the toughest 00:00:33.700 --> 00:00:37.479 operators. As daylight extends and workloads 00:00:37.479 --> 00:00:40.340 explode with calving season, field preparation, 00:00:40.719 --> 00:00:43.859 and unpredictable weather, the mental toll intensifies 00:00:43.859 --> 00:00:47.799 dramatically. The statistics are sobering. Dairy 00:00:47.799 --> 00:00:50.320 farmers experience depression rates three times 00:00:50.320 --> 00:00:53.600 higher than the general population, with 76 % 00:00:53.600 --> 00:00:57.020 reporting moderate to high stress levels. But 00:00:57.020 --> 00:00:59.670 here's the reality we need to face. This isn't 00:00:59.670 --> 00:01:02.250 just about feeling better. Studies show that 00:01:02.250 --> 00:01:04.390 stress -related errors and impaired management 00:01:04.390 --> 00:01:07.609 decisions cost dairy operations thousands in 00:01:07.609 --> 00:01:10.510 lost productivity annually. In today's episode, 00:01:10.689 --> 00:01:12.969 we're sharing five battle -tested strategies 00:01:12.969 --> 00:01:15.650 from fellow producers and mental health experts 00:01:15.650 --> 00:01:18.890 that won't just help you survive spring. They'll 00:01:18.890 --> 00:01:22.650 help you thrive when pressure peaks. These aren't 00:01:22.650 --> 00:01:25.489 luxury suggestions. They're business necessities 00:01:25.489 --> 00:01:28.340 that protect your most valuable farm asset. your 00:01:28.340 --> 00:01:31.400 mental well -being so whether you're listening 00:01:31.400 --> 00:01:34.459 in the milking parlor tractor cab or during a 00:01:34.459 --> 00:01:37.319 rare quiet moment stay with us as we explore 00:01:37.319 --> 00:01:40.000 these powerful techniques that are transforming 00:01:40.000 --> 00:01:43.480 dairy operations across the country welcome to 00:01:43.480 --> 00:01:47.099 the deep dive everyone spring it just hits different 00:01:47.099 --> 00:01:49.219 on a dairy farm doesn't it it really does i mean 00:01:49.219 --> 00:01:51.519 those first bits of green are great and the new 00:01:51.519 --> 00:01:54.799 calves always good to see but Let's be real. 00:01:55.000 --> 00:01:57.319 It often feels like you're juggling chainsaws 00:01:57.319 --> 00:01:59.480 while riding a unicycle. That's a good way to 00:01:59.480 --> 00:02:01.680 put it. High speed, high stakes. Exactly. You've 00:02:01.680 --> 00:02:04.060 got calving going full throttle. Fields need 00:02:04.060 --> 00:02:06.459 prepping after winter. And then, well, you know, 00:02:06.500 --> 00:02:08.840 Mother Nature always has a few curveballs ready 00:02:08.840 --> 00:02:12.139 for spring. It's just intense pressure. It is. 00:02:12.199 --> 00:02:14.500 And, you know, while the physical work is obvious, 00:02:14.639 --> 00:02:17.080 what we really need to unpack today is the mental 00:02:17.080 --> 00:02:20.199 load. That significant weight that comes with 00:02:20.199 --> 00:02:22.919 this season. It's not just being tired. physically 00:02:22.919 --> 00:02:25.759 tired. Our sources consistently show that the 00:02:25.759 --> 00:02:28.340 stress levels dairy producers face are, well, 00:02:28.400 --> 00:02:30.759 notably higher than the general population. And 00:02:30.759 --> 00:02:32.419 this isn't just feeling a bit stressed out. The 00:02:32.419 --> 00:02:35.939 impact is huge. The data we looked at, it points 00:02:35.939 --> 00:02:38.800 to a really sobering statistic. The rate of suicide 00:02:38.800 --> 00:02:42.199 among farmers is just devastating, about 3 .5 00:02:42.199 --> 00:02:44.960 times higher than average. It's tragic. Beyond 00:02:44.960 --> 00:02:47.889 that personal cost, this level of burnout. It 00:02:47.889 --> 00:02:50.349 hits the farm financially too hard. We're talking 00:02:50.349 --> 00:02:53.509 potentially thousands lost every year. Errors 00:02:53.509 --> 00:02:56.590 in judgment, lower efficiency, mistakes. Yeah, 00:02:56.629 --> 00:02:58.750 mistakes in animal handling, record keeping, 00:02:58.889 --> 00:03:00.889 all those critical things. When you're under 00:03:00.889 --> 00:03:02.990 chronic stress, your brain just doesn't work 00:03:02.990 --> 00:03:05.530 the same. Right. Your focus, your decision making, 00:03:05.710 --> 00:03:09.229 managing complex stuff. It's all compromised. 00:03:09.610 --> 00:03:12.430 And think about the precision needed in dairy. 00:03:13.100 --> 00:03:15.939 Meds, breeding choices. Crucial decisions. Exactly. 00:03:15.939 --> 00:03:17.919 Stress just undermines all that. And that University 00:03:17.919 --> 00:03:19.900 of Guelph study you mentioned really highlights 00:03:19.900 --> 00:03:22.719 the scale of this. 76 % of farmers reporting 00:03:22.719 --> 00:03:26.800 moderate or high stress. That's huge. 76%. And 00:03:26.800 --> 00:03:28.800 worse mental health overall compared to everyone 00:03:28.800 --> 00:03:31.060 else. Right. The Guelph numbers are stark. Around 00:03:31.060 --> 00:03:33.400 60 % of farmers in that study showed signs of 00:03:33.400 --> 00:03:35.360 moderate or higher depression. Yeah. Compare 00:03:35.360 --> 00:03:37.960 that to maybe 17, 18 % of the general population. 00:03:38.099 --> 00:03:40.639 Oh, wow. And anxiety disorders. Also way up. 00:03:41.840 --> 00:03:44.439 Maybe the most worrying part. Thoughts of suicide 00:03:44.439 --> 00:03:46.840 were twice as common among farmers. It really 00:03:46.840 --> 00:03:48.639 paints a picture of intense pressure and, frankly, 00:03:48.719 --> 00:03:51.620 serious consequences. It does. And it's not static, 00:03:51.719 --> 00:03:53.860 right? Things are changing. Think about climate 00:03:53.860 --> 00:03:56.680 change. Yeah, that's another layer. Rising spring 00:03:56.680 --> 00:03:59.180 temps mean a longer heat stress season. Yeah. 00:03:59.319 --> 00:04:01.800 More financial worry, more operational stress. 00:04:02.080 --> 00:04:04.539 And the cost of heat stress isn't small potatoes. 00:04:04.620 --> 00:04:08.000 Our sources mention $1 .5 billion annually for 00:04:08.000 --> 00:04:11.639 the industry just from heat stress. That figure 00:04:11.639 --> 00:04:15.979 alone shows the massive economic stakes. So look, 00:04:16.079 --> 00:04:17.759 this isn't just about feeling better personally, 00:04:17.920 --> 00:04:20.439 though that's vital. It's directly tied to the 00:04:20.439 --> 00:04:23.120 farm's bottom line. It's viability. Precisely. 00:04:23.120 --> 00:04:25.339 So the goal for this deep dive isn't just to 00:04:25.339 --> 00:04:28.079 say, yeah, it's tough. We know you, our listeners 00:04:28.079 --> 00:04:30.279 in the dairy world, are facing this. We want 00:04:30.279 --> 00:04:33.120 to give you concrete, science -backed strategies. 00:04:33.360 --> 00:04:35.300 Things your fellow producers and experts are 00:04:35.300 --> 00:04:37.800 actually using. Right. Not just to survive spring, 00:04:37.939 --> 00:04:40.259 but maybe even, you know, thrive a bit, despite 00:04:40.259 --> 00:04:41.959 the pressure. So let's get into some of these 00:04:41.959 --> 00:04:43.959 techniques. Okay, a really good starting point. 00:04:44.269 --> 00:04:46.170 One that's literally right outside your door 00:04:46.170 --> 00:04:48.990 for most farmers is nature itself. Rural mental 00:04:48.990 --> 00:04:52.189 health specialist Monica McConkie really emphasizes 00:04:52.189 --> 00:04:55.629 the power of intentionally engaging with your 00:04:55.629 --> 00:04:57.709 surroundings. Now, obviously, dairy farmers are 00:04:57.709 --> 00:05:00.290 outside a lot. All the time. But the key, as 00:05:00.290 --> 00:05:02.769 she points out, is shifting. Shifting from just 00:05:02.769 --> 00:05:05.689 working in nature to actually mindfully taking 00:05:05.689 --> 00:05:08.649 it in, noticing things. That's a really important 00:05:08.649 --> 00:05:12.149 difference. Consciously shifting focus. Away 00:05:12.149 --> 00:05:14.569 from the task list, just for a moment, to what's 00:05:14.569 --> 00:05:17.689 actually around you. And the benefits. Neurologically, 00:05:17.769 --> 00:05:19.670 they're quite remarkable. Our sources detail 00:05:19.670 --> 00:05:22.850 this. Even short, intentional moments in nature 00:05:22.850 --> 00:05:25.589 can lower cortisol. That main stress hormone. 00:05:25.810 --> 00:05:28.389 Exactly, that fight or flight one. Lower cortisol 00:05:28.389 --> 00:05:30.930 can mean lower blood pressure, even better cognitive 00:05:30.930 --> 00:05:33.709 function. It's like a natural reset button. Or 00:05:33.709 --> 00:05:35.290 a reset button. I like that. And what's really 00:05:35.290 --> 00:05:37.250 interesting is how quick pauses can interrupt 00:05:37.250 --> 00:05:39.699 that stress cycle. There's this technique, the 00:05:39.699 --> 00:05:43.560 5 -5 -5 reset. Simple, but quite powerful. Okay. 00:05:43.600 --> 00:05:46.579 5 -5 -5. What is it? Five deep breaths first. 00:05:46.680 --> 00:05:49.879 Just center yourself. Then identify five things 00:05:49.879 --> 00:05:51.959 you could actually see around you. Really look. 00:05:52.019 --> 00:05:55.000 Ground yourself. And finally, five minutes totally 00:05:55.000 --> 00:05:57.920 disconnected. No phone. Step away from the tractor 00:05:57.920 --> 00:06:00.980 controls. Just five minutes off. It sounds almost 00:06:00.980 --> 00:06:04.259 too simple, but I get the idea. These little 00:06:04.259 --> 00:06:06.220 micro breaks, they give your nervous system a 00:06:06.220 --> 00:06:08.980 chance to just calm down. Step off the hamster 00:06:08.980 --> 00:06:11.519 wheel. Precisely. It's a conscious choice to 00:06:11.519 --> 00:06:13.779 pause that constant task mode that's so easy 00:06:13.779 --> 00:06:16.439 to get stuck in on a busy farm. And that story 00:06:16.439 --> 00:06:18.879 we found the Pennsylvania dairy farmer. He saw 00:06:18.879 --> 00:06:22.720 a 22 % drop in his own stress levels. Yeah, self 00:06:22.720 --> 00:06:26.000 -reported stress down 22 % and fewer handling 00:06:26.000 --> 00:06:28.699 errors too, which is huge. And his quote really 00:06:28.699 --> 00:06:30.879 stuck with me. I thought I couldn't afford to 00:06:30.879 --> 00:06:33.139 take breaks. Turns out I couldn't afford not 00:06:33.139 --> 00:06:35.649 to. That just hits home. It absolutely does. 00:06:35.850 --> 00:06:38.430 It shows these aren't just nice -to -haves. They 00:06:38.430 --> 00:06:40.790 have real, tangible benefits for the operation. 00:06:41.610 --> 00:06:43.529 Investing a few minutes can mean more efficiency, 00:06:43.790 --> 00:06:45.930 fewer costly mistakes. Yeah, when you're less 00:06:45.930 --> 00:06:48.250 stressed, more present, you're just sharper. 00:06:48.449 --> 00:06:50.790 Less likely to have accidents or mess up those 00:06:50.790 --> 00:06:52.990 crucial daily jobs. Exactly. Now, another big 00:06:52.990 --> 00:06:54.870 thing our sources kept highlighting is isolation, 00:06:55.189 --> 00:06:57.610 the danger of it, especially during these really 00:06:57.610 --> 00:07:00.720 busy times like spring. Jane Seabright from the 00:07:00.720 --> 00:07:02.939 Center of Dairy Excellence mentioned how easy 00:07:02.939 --> 00:07:05.079 it is to get totally swallowed by the workload. 00:07:05.319 --> 00:07:08.759 You know, you miss sunsets, walks, just talking 00:07:08.759 --> 00:07:10.800 to people properly. And it's not just a personal 00:07:10.800 --> 00:07:14.060 loss, feeling lonely. It has wider impacts, right? 00:07:14.120 --> 00:07:16.199 Yeah. Professionally, too. That's what the research 00:07:16.199 --> 00:07:18.720 suggests. That sense of isolation, it can ripple 00:07:18.720 --> 00:07:21.759 out, impact the whole farm system. That University 00:07:21.759 --> 00:07:23.500 of Illinois study about farm stress affecting 00:07:23.500 --> 00:07:26.000 families is really telling. It is. Finding that 00:07:26.000 --> 00:07:28.680 around 60 % of adults and adolescents in farm 00:07:28.680 --> 00:07:31.860 families met criteria for at least mild depression. 00:07:32.399 --> 00:07:35.740 That's significant. 60%. Adults and kids. And 00:07:35.740 --> 00:07:37.399 they found a correlation between the adults' 00:07:37.480 --> 00:07:40.240 depression and the kids. It really shows it's 00:07:40.240 --> 00:07:43.300 a systemic issue. A whole family challenge when 00:07:43.300 --> 00:07:46.000 stress and isolation take hold. It really is 00:07:46.000 --> 00:07:47.959 a ripple effect. If the adults are struggling, 00:07:48.120 --> 00:07:51.040 it hits the kids and maybe vice versa too. It's 00:07:51.040 --> 00:07:53.319 a tough cycle. So practically, how do you break 00:07:53.319 --> 00:07:56.800 that? Especially when time is just gone. Yeah, 00:07:56.819 --> 00:07:58.639 time is the constant pressure. Well, our sources 00:07:58.639 --> 00:08:00.420 talk about setting up connection checkpoints. 00:08:00.500 --> 00:08:02.839 Connection checkpoints, okay. Basically, proactively 00:08:02.839 --> 00:08:06.500 making small windows for real, meaningful exchange. 00:08:07.079 --> 00:08:09.360 Doesn't have to be long. Even a few minutes of 00:08:09.360 --> 00:08:11.860 focused chat can fight that feeling of being 00:08:11.860 --> 00:08:14.379 alone with all the pressure. Like a quick mental 00:08:14.379 --> 00:08:17.379 check -in. And that daily debrief idea sounds 00:08:17.379 --> 00:08:20.339 like a concrete way to do that. Kendra Nisley, 00:08:20.519 --> 00:08:22.860 another Pennsylvania farmer, her practice of 00:08:22.860 --> 00:08:25.420 a dedicated 10 -minute evening chat with her 00:08:25.420 --> 00:08:29.279 husband about non -farm stuff. Yes, that's a 00:08:29.279 --> 00:08:31.600 fantastic example. And her analogy, she called 00:08:31.600 --> 00:08:34.019 it maintenance, like changing the oil in your 00:08:34.019 --> 00:08:37.120 tractor. skip it, and eventually something breaks 00:08:37.120 --> 00:08:39.080 down. That resonates. That's such a powerful 00:08:39.080 --> 00:08:41.639 way to frame it because it makes these connection 00:08:41.639 --> 00:08:43.960 moments essential, not optional. Part of farm 00:08:43.960 --> 00:08:46.059 management, really. Right. It highlights that 00:08:46.059 --> 00:08:48.620 direct link. Healthy relationships support a 00:08:48.620 --> 00:08:50.940 healthy, productive farm. A strong home base 00:08:50.940 --> 00:08:53.480 makes the whole business more resilient. Speaking 00:08:53.480 --> 00:08:55.700 of family, the source has also talked about the 00:08:55.700 --> 00:08:59.220 sometimes surprising ROI of prioritizing family 00:08:59.220 --> 00:09:01.480 time, even when it feels like the last thing 00:09:01.480 --> 00:09:04.409 you have time for in spring. Yes, that counterintuitive 00:09:04.409 --> 00:09:08.149 idea. Kendra Nistley's story, again, deciding 00:09:08.149 --> 00:09:10.710 to hire extra help, even though they were worried 00:09:10.710 --> 00:09:12.769 about the cost initially. Right, a financial 00:09:12.769 --> 00:09:14.929 stretch, but they do it for family time. And 00:09:14.929 --> 00:09:17.029 what's fascinating is how that seemingly personal 00:09:17.029 --> 00:09:20.129 decision paid off in business terms. Healthier 00:09:20.129 --> 00:09:22.750 marriage, better well -being for them both, more 00:09:22.750 --> 00:09:25.590 time with happier kids. All that contributes 00:09:25.590 --> 00:09:28.460 to a more stable farm environment. Makes sense. 00:09:28.600 --> 00:09:30.779 And the data seems to back it up, too. Farms 00:09:30.779 --> 00:09:33.259 that intentionally carve out family time, they 00:09:33.259 --> 00:09:35.600 report better employee retention. Which makes 00:09:35.600 --> 00:09:38.419 sense. Happier boss, often happier team. And 00:09:38.419 --> 00:09:41.080 fewer workplace accidents, too. Probably less 00:09:41.080 --> 00:09:43.580 stress, better focus all around. There's even 00:09:43.580 --> 00:09:45.419 research suggesting when owners take regular 00:09:45.419 --> 00:09:47.320 breaks, you see fewer incidents and maybe even 00:09:47.320 --> 00:09:49.419 better herd health. It all points the same way, 00:09:49.440 --> 00:09:51.879 doesn't it? A supported farmer and family unit. 00:09:52.159 --> 00:09:54.379 That's the foundation for a more efficient, safer 00:09:54.379 --> 00:09:58.039 operation. Absolutely. So hiring help might not 00:09:58.039 --> 00:10:00.559 work for everyone financially, but there are 00:10:00.559 --> 00:10:03.879 other ways, right? Definitely. Strategic ways. 00:10:04.779 --> 00:10:07.919 Deliberately scheduling time, even just one meal 00:10:07.919 --> 00:10:10.620 together daily or one protected family activity 00:10:10.620 --> 00:10:13.659 a week, it can make a big difference. Or exploring 00:10:13.659 --> 00:10:16.019 task sharing with neighbors, automating some 00:10:16.019 --> 00:10:19.500 routine jobs, using time -saving tech, all ways 00:10:19.500 --> 00:10:21.659 to free up bits of time. It circles back to that 00:10:21.659 --> 00:10:24.629 main point. Prioritizing family isn't just nice, 00:10:24.669 --> 00:10:27.190 it's smart business. Kendra Nisley's quote again. 00:10:27.450 --> 00:10:29.769 Our employees are what's making it possible for 00:10:29.769 --> 00:10:32.169 us to continue farming and continue to prioritize 00:10:32.169 --> 00:10:35.240 family and then business. It's all connected. 00:10:35.539 --> 00:10:37.340 It really is integrated. And let's not forget 00:10:37.340 --> 00:10:39.740 that wider economic picture we mentioned. The 00:10:39.740 --> 00:10:42.679 Bullvine reported that $1 .5 billion annual cost 00:10:42.679 --> 00:10:44.720 from heat stress. Huge number. And that includes 00:10:44.720 --> 00:10:47.039 lower milk yield up to 10 pounds a day less, 00:10:47.139 --> 00:10:49.720 potentially. Generational impacts to offspring 00:10:49.720 --> 00:10:53.440 giving 4 .9 to 5 .1 pounds less milk daily. Peak 00:10:53.440 --> 00:10:56.059 milk down maybe 8 .6 pounds in affected cows. 00:10:56.360 --> 00:10:59.100 Now think. A stressed farmer. Exactly. A stressed, 00:10:59.200 --> 00:11:01.559 overworked farmer is less likely to consistently 00:11:01.559 --> 00:11:03.659 put those heat abatement strategies in place. 00:11:03.820 --> 00:11:06.799 effectively. Ventilation, shade, water monitoring. 00:11:07.000 --> 00:11:09.000 So they might actually worsen those financial 00:11:09.000 --> 00:11:10.960 losses from heat stress because they're too burnt 00:11:10.960 --> 00:11:13.600 out to manage it properly. Precisely. Their mental 00:11:13.600 --> 00:11:17.500 state directly, materially, impacts the farm's 00:11:17.500 --> 00:11:19.860 bottom line in that context, too. That's a critical 00:11:19.860 --> 00:11:22.860 link. Wow. Okay, shifting gears a bit, another 00:11:22.860 --> 00:11:26.519 powerful strategy for resilience, finding purpose 00:11:26.519 --> 00:11:30.019 in the daily grind. Yes, consciously connecting 00:11:30.019 --> 00:11:33.519 with why you do what you do. Amy B., another 00:11:33.519 --> 00:11:36.220 Pennsylvania farmer, shared how she finds deep 00:11:36.220 --> 00:11:38.500 family connection through their farm work together. 00:11:38.799 --> 00:11:41.320 That kind of perspective shift, it changes how 00:11:41.320 --> 00:11:43.500 you experience the challenges, doesn't it? Absolutely. 00:11:43.659 --> 00:11:46.200 Instead of just seeing endless chores, you connect 00:11:46.200 --> 00:11:48.960 those tasks to deeper values. Maybe it's the 00:11:48.960 --> 00:11:50.700 family legacy. Maybe it's caring for the land. 00:11:50.820 --> 00:11:52.980 Maybe it's feeding people. Right. And occupational 00:11:52.980 --> 00:11:55.759 psychology research supports this. Finding meaning 00:11:55.759 --> 00:11:58.100 in work boosts your ability to handle stress, 00:11:58.340 --> 00:12:00.899 makes the load feel, well, maybe not lighter, 00:12:00.980 --> 00:12:03.200 but more worthwhile. But there's a concerning 00:12:03.200 --> 00:12:05.639 side here, too. Research from Australia found 00:12:05.639 --> 00:12:08.700 about 55 % of dairy farmers there were dissatisfied. 00:12:08.940 --> 00:12:12.460 Over half. Wow. Why? Main reasons were rising 00:12:12.460 --> 00:12:15.919 costs, labor shortages, that constant work -life 00:12:15.919 --> 00:12:19.340 balance struggle, and that dissatisfaction. It 00:12:19.340 --> 00:12:21.919 directly correlated with declining mental health. 00:12:22.299 --> 00:12:24.740 That really drives home why actively reconnecting 00:12:24.740 --> 00:12:27.460 with your purpose is so important. It does. So 00:12:27.460 --> 00:12:29.919 how do you do that practically, day to day? Well, 00:12:29.940 --> 00:12:32.159 the idea of farm storyboards like they use on 00:12:32.159 --> 00:12:34.700 some Australian farms sounds interesting. Yeah, 00:12:34.759 --> 00:12:37.580 a visual reminder. Farm history, achievements, 00:12:38.039 --> 00:12:42.080 family connection to the land, the animals. Something 00:12:42.080 --> 00:12:44.360 you see every day. Like an anchor to remind you 00:12:44.360 --> 00:12:45.940 what it's all about, especially on the tough 00:12:45.940 --> 00:12:48.809 days. Exactly. When you hit setbacks, you can 00:12:48.809 --> 00:12:50.850 step back, look at that board, see the bigger 00:12:50.850 --> 00:12:53.470 picture, the progress, the legacy you're building. 00:12:53.610 --> 00:12:55.990 It reframes things. Like Amy B. put it, it's 00:12:55.990 --> 00:12:58.970 hard work. Some days, unbelievably hard. But 00:12:58.970 --> 00:13:00.710 being thankful for the strength to get up and 00:13:00.710 --> 00:13:03.570 keep nurturing everything, animals, crops, relationships, 00:13:03.889 --> 00:13:06.210 that's powerful. It really is. And speaking of 00:13:06.210 --> 00:13:08.149 finding strength, our next strategy is about 00:13:08.149 --> 00:13:11.289 celebrating the small stuff. The small wins. 00:13:11.610 --> 00:13:14.679 Yes. Leveraging the power of small victories. 00:13:15.320 --> 00:13:18.000 Monica McConkie again reminding us that spring 00:13:18.000 --> 00:13:21.080 itself is about new life, growth. We need to 00:13:21.080 --> 00:13:23.299 notice those positives as they happen. Because 00:13:23.299 --> 00:13:25.360 it's easy not to, right? There's something called 00:13:25.360 --> 00:13:28.600 completion bias. Exactly. Our brains tend to 00:13:28.600 --> 00:13:31.519 focus on what's finished. But in dairy farming, 00:13:31.740 --> 00:13:34.639 the work is never truly finished. It's cyclical. 00:13:34.799 --> 00:13:37.179 So if you only focus on done, you always feel 00:13:37.179 --> 00:13:39.820 behind. Never quite getting there. Which can 00:13:39.820 --> 00:13:42.450 be... Really draining. But here's the cool part. 00:13:42.909 --> 00:13:46.690 Scientifically, recognizing small progress, those 00:13:46.690 --> 00:13:49.789 little wins, it triggers dopamine release in 00:13:49.789 --> 00:13:52.289 your brain. Ah, the feel -good chemical. Right. 00:13:52.450 --> 00:13:54.690 Pleasure, motivation, reward. It gives you a 00:13:54.690 --> 00:13:57.590 little neurochemical boost. Yeah. Energy, encouragement, 00:13:57.850 --> 00:13:59.710 especially when you're feeling worn out. So how 00:13:59.710 --> 00:14:01.970 do you capture that? A simple wins log is a really 00:14:01.970 --> 00:14:04.549 practical way. It doesn't have to be fancy. Just 00:14:04.549 --> 00:14:06.490 jot down a few small achievements at the end 00:14:06.490 --> 00:14:08.389 of the day. Forces you to actually look for the 00:14:08.389 --> 00:14:10.820 progress. Precisely. Things you might otherwise 00:14:10.820 --> 00:14:13.440 just brush past in the hustle. And those wins 00:14:13.440 --> 00:14:17.139 can be everyday farm things, right? Like a smooth 00:14:17.139 --> 00:14:20.100 calving, fixing equipment that was bugging you. 00:14:20.279 --> 00:14:22.899 Definitely. Getting a good milk component test 00:14:22.899 --> 00:14:25.919 back, solving a tricky problem, even just getting 00:14:25.919 --> 00:14:28.279 the field prep done on schedule. They might seem 00:14:28.279 --> 00:14:31.299 small, but acknowledging them adds up, improves 00:14:31.299 --> 00:14:33.179 your mood, your sense of accomplishment. And 00:14:33.179 --> 00:14:35.820 it's more than just feeling good. It actively 00:14:35.820 --> 00:14:39.059 counteracts stress hormones. Boots your energy 00:14:39.059 --> 00:14:41.720 at a neurological level. It's functional. Okay, 00:14:41.779 --> 00:14:45.200 functional stress relief. I like that. But we 00:14:45.200 --> 00:14:47.580 know what many listeners are thinking right now. 00:14:47.779 --> 00:14:50.120 Where do I find the time? Exactly. This sounds 00:14:50.120 --> 00:14:52.000 great, but my schedule is already overflowing. 00:14:52.360 --> 00:14:55.240 It's a totally valid point. The demands, especially 00:14:55.240 --> 00:14:57.539 in spring, are just relentless. They are. And 00:14:57.539 --> 00:14:59.799 that's the objection we have to tackle head on. 00:14:59.960 --> 00:15:02.220 Because while the workload feels like it leaves 00:15:02.220 --> 00:15:05.440 no room, our sources are really clear. Protecting 00:15:05.440 --> 00:15:07.620 your mental capacity isn't optional. It's not 00:15:07.620 --> 00:15:09.840 a luxury for when things slow down. It's non 00:15:09.840 --> 00:15:12.220 -negotiable because the cost of not doing it 00:15:12.220 --> 00:15:15.820 is too high. Impaired judgment, accidents, lower 00:15:15.820 --> 00:15:18.240 efficiency, that comes from chronic unmanaged 00:15:18.240 --> 00:15:21.379 stress. And those costs far outweigh the time 00:15:21.379 --> 00:15:23.600 needed for these strategies. Think back to those 00:15:23.600 --> 00:15:27.019 Gulf study findings on suicidal thoughts. A quarter 00:15:27.019 --> 00:15:28.899 of Sarmers having those thoughts reported life 00:15:28.899 --> 00:15:31.360 wasn't worth living or they'd considered ending 00:15:31.360 --> 00:15:33.860 it in the past year. That's incredibly stark. 00:15:34.190 --> 00:15:36.669 It underscores the urgency. You can't just push 00:15:36.669 --> 00:15:39.190 through indefinitely. No. The bottom line is 00:15:39.190 --> 00:15:41.929 clear. You really can't afford not to manage 00:15:41.929 --> 00:15:44.590 stress, the potential fallout financial, personal 00:15:44.590 --> 00:15:49.190 from bad decisions, accidents, burnout. It's 00:15:49.190 --> 00:15:51.590 just too significant compared to the time investment 00:15:51.590 --> 00:15:54.429 in these proactive steps. So making it practical, 00:15:54.610 --> 00:15:56.590 how does someone start without feeling like it's 00:15:56.590 --> 00:15:58.210 just another thing on the to -do list? Well, 00:15:58.269 --> 00:16:00.190 the sources suggest a kind of 30 -day stress 00:16:00.190 --> 00:16:03.580 management blueprint. The key idea is... Start 00:16:03.580 --> 00:16:06.059 small. Don't try everything at once. Pick one 00:16:06.059 --> 00:16:08.480 thing. One strategy based on your biggest challenge 00:16:08.480 --> 00:16:11.100 right now makes sense. Right. So if isolation 00:16:11.100 --> 00:16:14.720 is the main issue, commit to one 10 -minute meaningful 00:16:14.720 --> 00:16:17.980 conversation each day. Just one. Okay. And if 00:16:17.980 --> 00:16:20.480 it's mental exhaustion? Try three of those five 00:16:20.480 --> 00:16:23.120 -minute outdoor resets during your workday. Schedule 00:16:23.120 --> 00:16:25.379 them in if you have to. What about feeling disconnected 00:16:25.379 --> 00:16:28.360 from family? Establish one protected family activity 00:16:28.360 --> 00:16:30.500 per week. Maybe it's Sunday dinner, maybe it's 00:16:30.500 --> 00:16:33.500 game night. Make it non -negotiable. Losing perspective, 00:16:33.860 --> 00:16:36.200 feeling like the work doesn't matter. Create 00:16:36.200 --> 00:16:39.500 that visible reminder. A farm storyboard, photos, 00:16:39.779 --> 00:16:41.879 whatever works for you. Something to reconnect 00:16:41.879 --> 00:16:44.620 you to your purpose. And if you just feel totally 00:16:44.620 --> 00:16:47.000 overwhelmed, like you're drowning... Start that 00:16:47.000 --> 00:16:50.379 wins log. Just logging a few small achievements 00:16:50.379 --> 00:16:53.590 each day. It helps shift focus. Those are really 00:16:53.590 --> 00:16:55.190 concrete starting points. And there are more 00:16:55.190 --> 00:16:57.490 resources out there too, right? Absolutely. The 00:16:57.490 --> 00:16:59.549 Center for Dairy Excellence has a lot of great 00:16:59.549 --> 00:17:03.049 stuff. Hotlines, articles, materials, specifically 00:17:03.049 --> 00:17:05.490 for dairy producers. Their website is a good 00:17:05.490 --> 00:17:08.170 place to look. Yeah. www .centerfordairexcellence 00:17:08.170 --> 00:17:11.490 .org slash stress. Good resource to know. So 00:17:11.490 --> 00:17:14.180 look, spring on the farm. It's always going to 00:17:14.180 --> 00:17:16.940 be demanding. That's the reality. It is. But 00:17:16.940 --> 00:17:19.859 these strategies, they offer a way to change 00:17:19.859 --> 00:17:22.779 how you experience that demanding season. Not 00:17:22.779 --> 00:17:25.200 just gritting your teeth, but actually coping 00:17:25.200 --> 00:17:29.059 better. Maybe even thriving. And remember. prioritizing 00:17:29.059 --> 00:17:31.579 your own well -being. It isn't separate from 00:17:31.579 --> 00:17:34.579 the farm. It's a vital investment in the farm's 00:17:34.579 --> 00:17:37.759 future, its stability, its success. The research 00:17:37.759 --> 00:17:40.660 really supports that. Producers who manage stress 00:17:40.660 --> 00:17:43.960 proactively, they tend to see better herd health, 00:17:44.140 --> 00:17:46.220 they make sharper breeding decisions. They're 00:17:46.220 --> 00:17:49.480 just better equipped overall. to handle the inevitable 00:17:49.480 --> 00:17:51.880 challenges this industry throws at us. And we 00:17:51.880 --> 00:17:53.500 wanted to leave you all with a thought that really 00:17:53.500 --> 00:17:56.359 resonated with us. It came from a veteran dairy 00:17:56.359 --> 00:18:00.000 producer. He said, you can't pour from an empty 00:18:00.000 --> 00:18:03.259 cup. Taking care of yourself isn't selfish. It's 00:18:03.259 --> 00:18:05.140 the smartest business decision you'll make this 00:18:05.140 --> 00:18:07.359 spring. That says it all, really. It really does. 00:18:07.440 --> 00:18:10.359 So please make your well -being a priority. It's 00:18:10.359 --> 00:18:12.180 not just good for you. It's good for your farm, 00:18:12.259 --> 00:18:15.019 your family, and your future. As we wrap up today's 00:18:15.019 --> 00:18:17.779 discussion on managing spring stress, Remember 00:18:17.779 --> 00:18:20.539 this. Protecting your mental health isn't self 00:18:20.539 --> 00:18:23.240 -care. It's a survival strategy for your dairy 00:18:23.240 --> 00:18:26.220 operation. You've heard the five techniques that 00:18:26.220 --> 00:18:28.900 can make all the difference. The five -minute 00:18:28.900 --> 00:18:32.359 nature reset to reduce cortisol, scheduled conversations 00:18:32.359 --> 00:18:35.759 to break isolation, prioritizing family time 00:18:35.759 --> 00:18:38.400 as a business investment, connecting to your 00:18:38.400 --> 00:18:41.359 deeper purpose, and celebrating small wins to 00:18:41.359 --> 00:18:44.059 fuel your motivation. You don't need to implement 00:18:44.059 --> 00:18:47.470 all five strategies at once. Start with just 00:18:47.470 --> 00:18:49.990 one approach that addresses your most immediate 00:18:49.990 --> 00:18:53.250 challenge. Even small changes can yield significant 00:18:53.250 --> 00:18:55.910 results for both your well -being and your bottom 00:18:55.910 --> 00:18:59.210 line. For more resources on dairy farmer mental 00:18:59.210 --> 00:19:01.750 health, including downloadable tools and additional 00:19:01.750 --> 00:19:05.829 articles, visit us at www .thebullvine .com. 00:19:06.390 --> 00:19:09.329 We've also linked to the Center for Dairy Excellence's 00:19:09.329 --> 00:19:11.509 stress management resources in our show notes. 00:19:11.890 --> 00:19:14.170 Thank you for making time for this important 00:19:14.170 --> 00:19:17.519 conversation. If you found value in today's episode, 00:19:17.700 --> 00:19:19.920 please share it with a fellow producer who might 00:19:19.920 --> 00:19:24.000 benefit. Remember, in dairy farming, we're stronger 00:19:24.000 --> 00:19:26.819 together. Until next time, take care of your 00:19:26.819 --> 00:19:29.500 herd, your land, and yourself because mental 00:19:29.500 --> 00:19:31.180 health equals farm health.