Throttle Back on Stress
Dr. John Shutske, Agricultural Safety & Health
Specialist
University of Wisconsin-Madison and UW-Extension
When I
was a little boy, I was intrigued by trucks, tractors, and machines like any
farm kid. I understood what the “gas pedal” was in my Mom’s car and my Dad’s
pickup. But, it took me a while to understand exactly what the “throttle” did
on the steering column our John Deere 4020 and that it controlled fuel flow. Understanding
stress is similar—and for our health and the well-being of our loved ones and
relationships, learning where to find the levers to “throttle down” the
chemicals that fuel high levels of stress is crucial.
All
people feel short-term stress when something frightening happens—a fire in a
shed; opening a letter that tells you about an increase in your operating loan
interest rate; or, you learn of unexpected medical news. When we encounter
acute events or “stressors” like these, the information we channel through one
or more of our five senses triggers a chain of responses that start in the
brain. Your brain tells your pituitary gland to release small amounts of
hormones that tell your body yank down the throttle to add fuel to the stress
response. These hormones flow through your bloodstream and quickly turn on a
bigger release of neurotransmitter and steroid hormones (mainly adrenaline and
cortisol) that have immediate effects that we all recognize.
These
hormones speed up heartrate. Blood pressure increases. Stress hormones cause
your spleen to release more red blood cells to supply oxygen so you can act
quickly. Lots of other things happen – blood sugar increases, our digestive and
reproductive systems go on a temporary vacation, and the front part of your
brain that is responsible for deep thinking, careful decision-making and
productive communication becomes less effective.
In
short-term stress situations, the response of “fight or flight” is helpful. We
are prepared to fight a threat (like calling 911 and grabbing an extinguisher
to fight a fire) or we can run away from the situation. In scary situations,
sometimes this release of hormones is so overwhelming that we “freeze
up.” Humans have developed this acute stress response over thousands of
years. It helps insure our survival.
The
problem is that during prolonged challenging and stressful times over months or
years, this stress response repeats itself over and over. The brain has
thermostat mechanisms that keep these chemical releases in check, and these
mechanisms become less effective. Or they simply begin to wear out. The result
becomes long-term, chronic stress that often leads to physical and mental
health problems (cardiovascular disease, diabetes, infection, depression),
injury (because of constant distraction while working) and deteriorating relationships.
The constant presence of high levels of this stress fuel (adrenaline and
cortisol), can make it more difficult to make smart and focused long-term
financial decisions. Chronic, unresolved stress sometimes leads to substance
abuse, addiction, and even suicide.
So –
The question is “Where is this throttle” that we can pull back on or release to
slow the flow of the hormones that fuel chronic stress?
There
are many answers to this question, and I recommend that you explore the
publications cited at the end of this article for more information. But, here
are some specific suggestions – there are many stress throttle levers. We need
to pay some attention to all of them if want to cut back on the stress-inducing
fuel supply.
Check
in with your primary healthcare provider: Fighting off stress in difficult times takes physical
energy. If you are dealing with underlying health problems or conditions, it’s
important to seek good medical advice and follow the directions of your local
physician or other health professional who you trust.
Give
your body the quality fuel that it deserves:
Coping with stress, difficult financial decisions, and an uncertain future
requires that you eat well and provide the high-quality energy your body needs.
Our brains are relatively small (about three pounds). Yet, the brain burns 20%
of the energy our body uses. No farmer would dream of heading out to harvest an
80-acre field in a $300,000 chopper or combine filled with lousy grade, dirty fuel.
The crop won’t get harvested, and the machine will break down when it’s most
needed. But, sometimes that’s how we treat our bodies in stressful times. Eat
breakfast. Eat often. Eat healthy, well-balanced meals. And, stay hydrated.
Find
time to quietly power down: Increasingly, research points to the value of short
(10-15 minute) opportunities to quiet our minds and to purposely relax our
bodies and our brain. In my teaching, I’ve had people tell me they’d never care
to learn how to meditate or practice “mindfulness.” But, some of these
same people wait all year, craving the quiet moments and opportunities like
sitting in a silent deer stand for hours at a time during hunting season while
watching snow flurries dust the landscape. Or quietly working in the garden on
a warm summer evening while basking in the glow of a sunset. Powering down can
include a quiet walk in the woods where you purposely pause to reflect on the
things you are grateful for in life while you enjoy the sights, sounds, and
smells of nature. These actions help rebuild our brain’s “thermostat” and
capacity to throttle back chronic stress. A little bit of exercise has also
been shown to increase the size of parts of the brain that keep stress in
check.
Take
control in areas where possible: There are
some things you simply cannot control—the weather, global market conditions,
and others. Yet, research in both people and animals suggests that having some
sense of control, where it is
possible, is the most important stress fuel throttle! Work with
trusted advisors, experts, friends, and family members to look at options and
develop plans. It’s hard if chronic stress has partially shut down that front
part of your brain which functions like a mental scratch pad. But, push through
that urge to shut down. Enlist help and seek advice—first steps are always the
hardest. Write down ideas. Set goals. Be specific. Identify next steps and
actions that are measurable and realistic. Give yourself time, but also set
deadlines for next steps and decisions. Again, when stress gets the best of you
and you feel like you want to shut down, there are others out there who will
help. Stay connected to your community (including church, school activities,
etc.), and ask lots of questions.
Farming
is truly a stressful occupation. But, there are ways to find and then use the throttles that control that flow
of hormones and chemicals that fuel chronic stress. Find those throttles and
put them to use. The world depends on you and appreciates what you do!
For More Information
and a more detailed discussion of the importance of diet, exercise,
mindfulness, planning, and connecting with others, see:
For a case study that
shows the direct impacts of chronic stress on farm families for discussion and
conversation, see:
For a list of ten
recommendations for agricultural professionals who work closely with farmers
and their families, see:
Special Note: This article was prepared for publication in April 2018 with a partnering magazine. You MAY re-print it in full only for local educational presentations, local level newsletters, and other audiences of a few dozen to a few hundred. Do not reproduce in other commercial media outlets until after April 15, 2018.
Photo
from friend, Darrell Marks of Wanatah, Indiana.
While
this is not my Dad’s old 4020 (it’s Darrell’s),
Darrell
does now own my Dad’s old JD 630.
Thanks
Darrell (and stay safe!!)
