6 Tips to Battle Burnout

Farm life can be stressful—and not just for adults. People who work in agriculture have been known to report higher levels of anxiety and depression compared to the rest of the population, and the hazards and stressors they face can have a trickle-down effect on their children. A study conducted at the University of Illinois Urbana-Champaign in 2023 showed more than 60 percent of the two million adolescents living or working on farms self-reported symptoms of anxiety and depression.  

“All of today’s youth—farm or not—are trying to navigate constant stimulation and social media. I describe it as the feeling of always having to be ‘on’ and looking like you have a perfect life,” says Jana Davidson, program manager for the Progressive Agriculture Foundation. “Youth are constantly under pressure to meet expectations, whether it’s academics, sports, extra-curricular activities, part-time jobs or farm work, which can be exhausting. Farm youth do have some additional stress factors, like that blurred line between the home and workplace. Farms are their homes, and they often come home from school and go right into farm responsibilities, so it can be hard to switch to that ‘off’ button and rest.”

Signs of burnout in youth can be irritability, lack of motivation, withdrawing from friends and activities they used to enjoy, sadness, mood changes, fatigue, sleep or appetite changes and difficulty concentrating, just to name a few. 

“The ag community is known to be resilient and hard-working, so it can be hard for youth to express when they need help,” Davidson says. “They feel pressured to get things done even if they feel overwhelmed. But it’s okay to seek professional help—there is no shame in it.”

Read on for Davidson’s six tips to battle burnout.

1. Utilize self-care and stress management techniques. There will always be work to do, but take some time for yourself to do things that bring you joy. It could be a wellness regimen, trying yoga or meditation, or simply going on a walk or bike ride. Keep a stress ball handy, and adopt good sleep habits, too.

2. Take a social media break. Multiple studies have shown that social media is a big contributor to burnout. Be intentional about limiting the time you spend on it. You may need to put physical space between you and your devices and step away from your computer or smartphone. It’s especially important to avoid looking at social media before bed because it is overstimulating. Take a break from devices two hours before bed to give your brain time to wind down.

3. Get organized and adopt better time management skills. The Progressive Agriculture Foundation did a survey at a the National FFA Convention & Expo, and teens often admitted they procrastinate—a lot. Procrastination leads to stress, so use a planner, make lists, and set short and long term goals. It will give you a sense of accomplishment to cross things off your to-do list.

4. Find a hobby or volunteer. Don’t be afraid to try something new—maybe there is something you’ve always wanted to do. You can also give your time and talents by volunteering, which sounds like a chore. But when you do it, you’ll discover it feels good to give back to your community.

5. Keep a journal. Don’t dwell on negative thoughts—write them down on paper instead, and close the book at the end of the day. Being able to get negative thoughts out of your head and onto paper feels cathartic. Consider writing down a positive thing about your day, too.

6. Strengthen your communication skills. Make connections by reaching out to someone else. Be a good listener so if that person struggles, you can be there for them as well. Share your good news as well as your challenges. Additionally, know that it’s okay to say no to things. It can be hard to say no, but the ability to say, “No, I don’t feel comfortable doing this,” and having a voice is important.

Help Is Available 

If you or someone you know is struggling with mental health, please reach out for help. These are just a few of the many resources available:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP 
• National Suicide Prevention Lifeline: Call or text 988 
• National Alliance on Mental Illness (NAMI)
• Locate Treatment Options
• Farm and Family Wellness Alliance
• North Central Farm and Ranch Stress Assistance Center

If you are interested in bringing a Progressive Agriculture Safety Day program to your local community, visit ProgressiveAg.org.