On a walk, mental health.
Understanding anxiety, self-harm, depression and suicidal ideation in farming communities.
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Anxiety — what is it?
The amygdala is an almond-shaped structure in the brain, often described as the body's smoke detector.
Trigger
→
Amygdala
→
Stress response
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Physical symptoms
The body's reaction to something that feels scary or threatening
Can build up from one occurrence, or many occurrences of the same issue
When triggered, the amygdala releases cortisol and adrenaline within about 15 minutes
Problems occur when the amygdala becomes overly sensitive and reacts even when you're safe
Contributes to anxiety, panic disorders, and PTSD
A disconnect between cognitive (thinking) and emotional (feeling) functioning
Signs to look out for
Anxiety shows up differently for everyone — this is a starting point, not a checklist.
Fight, flight, freeze, fawn, or flopthe body's automatic stress responses
Physiological changesfaster breathing, raised heart rate
Persistent thoughts or feelings about the issue
Changes in behaviourexcessive nerves, poor concentration
Uncontrollable worry
Sleep issues
Muscle tension
Upset stomach
Decreased enjoyment in usual activities
Hypervigilance
Ways to help reduce anxiety
Different things work for different people — often a combination helps most.
Medicationprescribed and monitored by a GP
Mindfulnessgrounding exercises, e.g. counting backwards from 100 in 7s to reconnect thinking and feeling
Therapytalking therapies such as CBT or counselling
Activitieswalking in green spaces, running, swimming
Box breathinga simple, steady breathing pattern to calm the nervous system
Strong scentssmelling something strong can help refocus the senses — the idea behind smelling salts
Need to talk to someone now?
RABI, Samaritans, FCN and the Agricultural and Rural Support Chaplains are all on the home page — tap a number to call.
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