This week is Mental Health Awareness Week which has a strong connection to Sustainable Development Goal #3 – Good Health and Wellbeing. Under this goal, there is a strong focus on promoting mental health and wellbeing, as well as reducing the suicide mortality rate. Sustainable development involves many facets, and the sustainability of our people is crucial to progress for sustainability across the board.
The most important asset on farm and in our rural communities are our people, so it is really important that mental health and wellbeing is something that we prioritise for ourselves, and with our family and friends. Challenges with mental health, and mental illness, are something that don’t need to be fought alone, and this Mental Health Awareness Week is all about the theme of ‘Top Up Together’. This theme puts emphasis on connection for improving our mental health.
At the core of the messaging around mental health and wellbeing for Mental Health Awareness Week are the Five Ways to Wellbeing. Building these five actions into our day to day lives is important for the wellbeing of individuals, families, communities and organisations.
What are the Five ways to wellbeing?
Giving our time, words or presence has a very rewarding impact on wellbeing. These things are something that can easily be pushed to the side when we are focused on how busy we are but dedicating time to give back to others can also give us so much.
Whether it’s volunteering for a local catchment group or sports club, or
helping a neighbour up the road, or setting aside some time to have quality
time with your family, giving has a positive influence on our sense of purpose and self-worth.
- Can you think of a time when you gave someone your time or undivided attention?
- What did that experience feel like? What did you take from it?
- Is there something you could do more consistently to get the benefits of giving, for yourself and those around you?
Physical activity has been found to be a key contributor to wellbeing, as well as lowering rates of depression and anxiety. The benefits of incorporating some movement into your day is a great practical way to ensure you’re taking some time to prioritise yourself – body and mind.
There are so many ways to get moving and there is something for everyone. Maybe it’s a walk with the dog and a friend, or playing sport with your mates on the weekend. Maybe it’s yoga or some dedicated time to stretch and loosen up after a day on farm. Maybe doing HIIT workouts or lifting some tin are more your style. Whatever it is, making sure that it’s something you enjoy is also important. Being active doesn’t have to be strenuous and something you dread each day. Do what works for you and what you enjoy so you can make it a sustainable habit.
Kane Brisco of FarmFit NZ is a huge advocate of prioritising physical activity as a way to improve wellbeing, as well as increasing resilience to challenges faced on farm. He has found that prioritising physical activity has not only allowed him to be stronger and in better shape for the physical nature of farm life, but it has also allowed him to have greater mental clarity and make better decisions. Kane shares his story and approach to wellbeing on our podcast in Episode 4, as well as on our blogcast. Additionally, Kane has
written a book called ‘Tools for the Top Paddock’ where he shares the experiences that made him almost quit farming, along with the simple methods he developed for dealing with the mental and physical strains of
life on the land.
Staying curious and being open to new ideas and experiences is a great way to practice approaching things with an open and flexible mindset which is beneficial on and off farm. Whether it’s going to local discussion groups to learn how others approach things on farm, or pursuing a hobby or interest you’ve always wanted to give a crack, trying new things can provide us with a great sense of achievement, self-confidence, social interaction and more. It also makes sure our brains are getting stimulation which will only improve our ability to perform mentally when it is needed the most.
Here’s a small activity for you to explore this more:
- What is one thing that you have always wanted to try or do but have continued to put off?
- Are you able to do this for something on-farm and off-farm?
- How do you think you could go about exploring these a bit further this time?
As humans we are social creatures who have a fundamental need to feel close to, and valued by, others. Ensuring that we are taking time to prioritise the meaningful relationships in our lives is important for reducing social isolation. Increasing our connection off-farm is also important for building strong social networks and support systems so we can feel connected and supported by those around us through the good times as well as the bad. Meaningful connections come in many forms, and the three previous points about giving, being active and exploring new opportunities to learn are great ways to also make sure that we are connecting with those around us.
While we have a critical role to play in our own wellbeing, it’s also important that we are checking in on the wellbeing of those around us. Reaching out when life isn’t going so great is something that many people find challenging, so checking in with your mates regularly to see how they are really doing is a really good way to ensuring that the space to talk can be created in case people need it.
Taking time to connect into the present moment and appreciate the good things happening right now can be incredibly powerful for our wellbeing. Being anxious or stressed takes us away from the present with a worry about the future, however if we take a moment to stop and connect back to where we are right now it can provide a sense of grounding. This can allow us to then respond to the future in a more positive and calm frame of mind.
Taking the time to savour the moment can also be really good for our wellbeing. When you are with your mate or your family, are you fully in that moment, or do you feel the pull of worries and stress? Try and see if you can centre yourself within your interactions with others and truly be present in the moment.
One easy way to take a moment to stop and take notice is to practice gratitude. It could be as simple as asking yourself what are three things I am grateful for right now, or incorporating it into every day with three things you are grateful for when you wake up and then again before bed. It can be really helpful to write these down as it then takes it out of your head and puts it on to paper, but you are also able to refer back at a later date as a reminder of the good things going on right now.
In recognition of International Rural Women’s Day and following Mental Health Awareness Week, join a FREE Rural Women’s Mental Health Webinar – a safe, empowering space to pause, connect, and gain practical tools for looking after yourself and the women around you.
🗓 When: Wednesday 15th October, 12:30 – 1:30pm (via Zoom)
🎤 Host: Rebecca Greaves
👩💼 Featuring Three Inspiring Speakers:
✨ Kathryn Wright – Counsellor & Rural Mental Health Specialist
✨ Charlotte Heald – Holistic Health Coach & Self-care Advocate
✨ Deanne Parkes – Mental Health Advocate, Coach & Rural Leader
💬 They’ll Cover:
The power of changing your attention – noticing thoughts, reframing, and practising gratitude
Creating your own “Proud List” to lift confidence and celebrate progress
Building connection, friendship, and community support
Reflections on resilience – navigating challenge and the tools and habits that help us thrive
There will also be time for Q & A if time allows. You are welcome to email any questions ahead of the session to deanne@deanneparkes.com
This webinar is filled with real talk, tools, and inspiration to help you strengthen your wellbeing and support those around you – from the inside out.
You can register for the webinar here.
About the speakers:
Kathryn Wright is an NZAC registered counsellor that specialises in rural mental health, and she is currently completing a PhD on the topic. She is also a Southland farmer, wife and mum. Kathryn works with Acceptance and Commitment Therapy to help clients find what’s important to them, focus on the moment, and free their thinking from unhelpful judgements.
Charlotte Heald is a Holistic Health Coach who empowers ambitious rural women to overcome overwhelm and fatigue be creating sustainable, balanced lifestyles, drawing inspiration from her own autoimmune healing journey. Living on an award-winning Organic Regenerative Dairy Farm in Norsewood, New Zealand, with her husband and three children, she combines her expertise as a Registered Nurse and Certified Health Coach to run retreats, women’s circles, and her signature self-care program, Putting Yourself First.
Deanne Parkes is a dynamic rural leader known for her vibrant energy, strategic planning, and ability to build meaningful connections. Living in Taupo with her husband and three children, she combines a passion for empowering others through coaching and mental health advocacy with a rich background in sport science and community leadership.