Working in agriculture can be rewarding, but it can also be physically and mentally demanding. Long hours, hard labour and being far from home can take a toll on your body and mind. That’s why rest is not a luxury – it’s a necessity. Prioritising downtime helps your body recover, keeps your mind sharp and supports overall wellbeing.
At Agri Labour Australia, we believe taking care of yourself outside of work is just as important as the work you do on the farm. That’s why rest and self-care are central to our commitment to your wellbeing.
Why rest matters
- Physical recovery: Your body works hard all day when you’re working in ag. Rest allows muscles to recover, reduces the risk of injury and replenishes energy.
- Mental health: Being away from home, living in shared accommodation and working long days can be draining. Rest gives your mind time to decompress, reduces stress and helps you feel more balanced.
- Better performance: A well-rested person works smarter, safer and more productively. Whether you’re operating machinery or picking produce, rest helps you stay alert and efficient.
Simple ways to unwind after work
Here are some easy, practical ways to help you switch off and recharge after a tough day – many of them don’t cost anything and require little time:
Gentle exercise, stretching or yoga
After long hours on your feet, simple stretches or light yoga can ease muscle tension, improve flexibility and help you relax. Try shoulder rolls, hamstring stretches or a few yoga poses like child’s pose or downward dog.
Meditation or deep breathing
Even 5–10 minutes of deep breathing or meditation can calm your mind, reduce stress and help you centre yourself. Try sitting quietly, closing your eyes and breathing slowly in through your nose and out through your mouth.
Limit screen time before bed
Scrolling social media or watching videos might feel relaxing, but too much screen time can keep your brain active and make it harder to wind down. Try to switch off screens at least an hour before bed.
Warm bath or shower
A warm shower or bath can relax tired muscles, lower stress levels and improve sleep quality. Add some calming music if you like for extra relaxation.
Relaxing music or ambient sounds
Listening to gentle music or rain sounds can help ease tension and calm your mind. It’s especially helpful at the end of a long day when you’re trying to unwind.
Read a book or journal
Reading can be a great way to shift your focus from work. Writing in a journal about how your day went, what you’re grateful for or what you want to do tomorrow can also help clear your mind.
Get enough sleep
One of the most powerful ways to recover is a solid night’s sleep. Sleep helps repair your body, reset your brain and improve mood.
Make rest a habit
Rest isn’t just what you do after work – it’s something you plan for. Try building simple routines into your evening to help your body and mind unwind:
- Set a fixed time to finish work (when possible) and begin your evening routine
- Keep a water bottle near your bed – staying hydrated helps improve rest and recovery
- Try a mix of techniques (walking, stretching, music, journaling) and see what works best for you
- Use public holidays or downtime to get outside, go for a walk or visit the coast or countryside.
Life in agriculture can be tough but it’s also deeply rewarding, and taking care of yourself matters. At Agri Labour Australia, we’re committed to supporting your wellbeing on and off the job. If you’re feeling overwhelmed or just need someone to talk to, don’t hesitate to reach out – we’re here for you.
