National Federation of Young Farmers' Clubs

Fun, Learning, and Achievement

Take time to observe

When we are anxious or stressed or struggling it is easy to feel negative. To combat the feeling, take a moment in your day to engage in the positive practice of observation or mindfulness. You may not have tried this before, but it can help you to relax.

Relax without distractions 

The first thing to observe is how we are doing ourselves. Find a place you can relax with no distractions and allow your mind to think about nothing in particular. If you are struggling with mostly negative thoughts, try and think of 3 things that you can be thankful for and focus on those for a while. Try not to use it as a time to make to-do lists but recognise what internal dialogue is going on.

Explore your surroundings 

If being with your own thoughts is difficult, try and explore your surroundings. Go out by yourself for a walk and slow your pace so you can pay attention to the things around you.  Try looking at something in more detail than you usually do, it could be a nice view, an individual flower, an animal or even an old photo with great memories. There are plenty of free guided relaxation aids if you want to explore that approach too.

Explore the connections, emotions and ideas 

Whatever it is, take your time with it. Keep your observation limited to one or two things and let your mind explore the connections, the emotions and the ideas that come from your observations. When it happens, enjoy the moment where you smile to yourself because of a positive connection, realisation or discovery from your observations.

Slowing down takes practice  

Don’t put yourself under pressure to make this work for you straight away. We are used to distraction techniques which keep our minds busy, so slowing them down takes practice. If it doesn’t work for you the first time then revisit it whenever you can until you have got used to the process, feel relaxed and at ease.

Useful links for more support                   

Relaxation techniques



If you need urgent help

If you are struggling with your mental health right now, it is essential that you seek help. Talking to someone and explaining how you are feeling could be the first step to feeling better.

If you are feeling stressed, anxious or depressed there are great online resources available to help you manage and improve your mental health.

Don’t suffer in silence with your mental health. There are people ready and willing to help you, to talk to you and to help you to understand what is going on for you right now.

If you feel that you are having a mental health crisis, emergency or breakdown, you need to seek immediate expert advice and assessment. You can call your GP, ring the Samaritans on 116 123 or the Farming Help number on 03000 111 999. You can also follow the links under the ‘Urgent Help’ section here. 

YFC Take TimeTake Time to keep connectedTake Time to observeTake Time to keep activeTake Time for youTake Time to help othersTake Time for a breakTake Time to try something newUrgent help


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