Resources

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Ways to support resilience at home

Before or while receiving additional professional support, we offer these ideas:

1. Calm the Nervous System (Reduce Immediate Stress)

These strategies help shift your body out of “fight or flight” and back into regulation.

Slow, deep belly breathing (inhale 4 seconds, exhale 6 seconds) to stimulate the vagus nerve, calm the stress response, and support clear decision-making.
Grounding through the five senses: intentionally focus on one sense at a time (what you can see, hear, feel, smell, or taste).
Brief relaxation practices such as guided breathing, body scans, or meditation (apps: Insight Timer, Calm, Headspace, Healthy Minds).
Stretching or yoga to release muscle tension and support nervous system regulation.
Hydrate with water and limit caffeine intake, as it can overstimulate the nervous system.

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2. Build Awareness (Mindfulness & Emotional Insight)

Understanding what’s happening internally reduces the brain’s alarm response.

Identify and name emotions and patterns (“I notice I feel anxious when…”). Naming emotions reduces threat activity in the brain.
Notice your body posture and tension (clenched jaw, hunched shoulders, shallow breathing).
Practice being intentional instead of automatic: slow down and observe what you’re doing without judgment.
Remember, thoughts are not facts: You don’t have to believe or act on every thought you have.

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3. Manage Thoughts & Worry

These tools help reduce rumination and catastrophic thinking.

Identify and reframe extreme or overly negative thinking (“always,” “never,” “everything is ruined”).
Set a designated “worry time” (15–20 minutes per day). When worries pop up outside that window, write them down for later.
Remind yourself that stress is temporary, even when it feels permanent in the moment.
Act opposite to emotion: if you want to isolate, reach out; if you want to avoid, take one small step forward.

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4. Create Structure & Reduce Overwhelm

Predictability and organization lower stress hormones.

Make daily to-do lists and prioritize only the most urgent tasks.
Break large tasks into smaller, manageable steps to reduce overwhelm.
Designate short daily rest periods (even 5 minutes) to pause and reset.
Turn off non-essential notifications and schedule intentional “no-technology” times.

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5. Support Your Body (Physical Health & Energy)

Mental health is deeply connected to physical health.

Prioritize sleep: aim for 7–8 hours when possible, focus on consistent wake times, and protect sleep quality.
Engage in physical movement that elevates your heart rate (walking, chores, workouts). Exercise helps burn stress hormones and boost mood.
Eat consistently and include adequate protein, which supports blood sugar balance and neurotransmitter production.
Take vitamins as recommended (Vitamin D, magnesium, B-12), especially if advised by a healthcare provider.
Reduce or avoid substance use, as alcohol and other substances can worsen anxiety, mood, and sleep.

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6. Connect, Meaning, & Purpose

Connection and purpose are protective for mental health.

Connect with people outside your farm or ranch to gain new perspectives and reduce isolation.
Reach out to trusted friends or family, even when it feels uncomfortable.
Engage in hobbies unrelated to work to give your brain a true break.
Pray, reflect, or engage in spiritual practices that bring grounding, meaning, or peace.

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Gentle Reminder

These strategies are supports, not substitutes, for professional mental health care. If symptoms are persistent, worsening, or interfering with daily life, reaching out for professional help is a strong and courageous step.