Wellness Week - Performing under pressure

The first inaugural Wine Industry Wellness Week runs from May 8 to 12 and we’ve teamed up with nationwide, rural wellbeing programme Farmstrong.

During the week, we’ll be featuring short clips on our Instagram page from Farmstrong ambassador, rugby great Sam Whitelock about how he manages the pressures and setbacks of high-performance sport. These insights will be relevant for anyone working in a busy, results-focused business. 

We’ll also be showing how you can increase your resilience by integrating a few simple habits into your daily working life. 

In this article rugby great Sam Whitelock talks about his role as Farmstrong ambassador and what he does to manage stress and pressure and build his resilience.

You come from a farming background don’t you?

Yes, I was lucky enough to grow up in the Manawatu. I grew up on a dairy farm. I’m one of four boys and had a typical NZ rural upbringing. We’ve all got farming in the blood. When I hang up my boots I intend to return to farming.

Why did you get involved in Farmstrong?

Mum and Dad have been farming for years and are part of a great community, but even they’ve been through some hard times. For example, the milking herd got Salmonella at one point and Dad had to cull stock. Even though they have a great support network, they still really struggled with that. I just thought, ‘imagine if someone was new to farming or had no support.’ That’s why Farmstrong fits so well for me. It helps people cope with the ups and downs of farming. Last year, more than 22,000 farmers directly attributed an improvement in their wellbeing to Farmstrong, which is great.

What’s your role? How does what you’ve learnt in sport relate to agriculture?

Farming, horticulture and professional sport are similar in that they are all very busy, results-driven activities where lots of things that happen are outside your control. In growing it might be the weather or market prices, in rugby might be the ref or an injury. I share what I’ve learnt through sport about coping with those pressures. When the whistle blows at the end of a game til the start of the next game, that’s when the real hard work goes in. That’s something I’ve learnt to manage and enjoy.

So, how do you manage pressure?

My attitude is that the right amount of pressure is good and motivating, but you can’t have too much over a long period without it affecting you. You need to schedule time to rest and recover mentally and physically. For example, my Fridays and weekends can be full-on and intense. Although I ride that wave, I still make time to be with my wife and children so I can reset. I’m passionate about rugby, but everyone needs a release.

How do you achieve a decent work-life balance when you’re so busy?

The biggest thing I’ve learnt is that you’ve got to plan your breaks. Choose a time when there’s a lull, put it in the diary and stick to it. I do this with rugby. I’ve got some land in the Hawkes Bay I’m developing, so that’s something I use to get away from rugby. Sometimes it’s important to just turn off the phone and leave it in the truck. Forget about everything and spend time with the people you love or doing something different. Something that works for me, when I get a chance, is to go hunting and fishing.

What difference does it make to your performance levels on the field?

When I was 21 or 22, I lived and breathed rugby 24/7. Did I play better? No. I found I’d get to a level and then mental fatigue would kick in. That’s when I realised I needed to make time to get away and do something different.

Any other tips for keeping well?

Yes, celebrate when things are going well. Don’t always dwell on the big picture. Celebrate the small wins too. I don’t mean spending lots of money either. If I play well and achieve my on-field goals, my wife and I will go out for tea and talk about everything but rugby. I find when I do that and return to work, I have more energy and better focus. It sounds funny, that to be better at something you need time away from it, but I think it’s true.

Has that helped prolong your career?

Definitely. The challenge in all walks of life is to stay mentally and physically fit so you can enjoy a long career. One of the best years I had was 2017. It was so full on. We got our sheep and beef farm in the Hawkes Bay, had our first child, I was captaining the Crusaders and the All Blacks for the first time. I had a very successful year. What I discovered next year was that I couldn’t keep up with all that pressure without making sure I had to time to stop, reset and recharge. That was a new challenge for me – to ask myself what my coping mechanisms were, to recognise the warning signs when I was doing too much and needed a break. Looking back, that’s something that’s helped sustain my career.

What sorts of things to do you do to manage stress?

The main thing is to make my wellbeing a priority and bank some of the good stuff, so I’m not running on empty. That way if something tough happens, I’ve given myself some leeway. I’m a big fan of the 5 Ways to Wellbeing. The science says people who thrive have five simple habits in common – connecting with mates, learning new things, keeping active, enjoying simple pleasures in life and helping friends and community. These definitely have a positive, cumulative effect over time and increase your ability to cope.

What about setbacks during the game?

During a game if something goes wrong like missing a tackle or conceding a penalty, for me it’s about resetting mentally. I quickly move on and think ‘ok, what is my next task?’

What about when the game’s over? How do you avoid dwelling on mistakes?

When I’m off-field and have time to think, it’s about being proactive not reactive. Is the way I’m thinking about the situation helping me? Is it even true? The way we talk to ourselves with our inner voice is not always that helpful. Sometimes we need a reality check on our internal world.

So it’s about keeping perspective?

Yes, many people only know me as a rugby player and rugby is a big part of my life, I’ve been playing since I was 3 and I’m 33 now, but the reality is I also have other things going on in my life. So when a setback happens on the field, I don’t let that define who I am as a person. Yes, losing a rugby game hurts but I tell myself, I’m still a father, a husband, a son with a great family. That’s the most important thing.

A reversal is also an opportunity to get better at something. How can you use this experience to your advantage?  On farm, maybe it’s a weather event you got through which pogged the paddock and now you’ve learnt to put stock near the river terrace when it rains because it’s more stony and won’t munt the grass. So that’s a positive to take forward.

How do you manage outside ‘noise’ and criticism? 

I don’t think it’s helpful to get caught up in other people’s comments. It just feeds negative thoughts. Let’s face it, these days anyone can be a keyboard warrior, but the reality is you are tuning into a minority view. The people doing well or things that are going well, often don’t get the credit they deserve. Make sure you focus on the good stuff.

If you notice a mate doing it tough, how can you help them?

I think it’s about asking the right question in the right environment and being a good listener. I know through the work I do for Farmstrong, how important it is to check on people who might have ‘dropped off the radar’. So, if you see someone struggling, start that conversation, ask them how they’re going and make time for a proper catch-up, whether it’s over a coffee or at the pub. Then let people talk. You don’t need to provide answers. People will often solve their own issues by talking them through. Visit the Farmstrong website to brush up on your listening skills beforehand, because that’s something we can all get better at.

What does being Farmstrong mean?

Being Farmstrong is about treating yourself and your team as the farm or the vineyard’s biggest asset and investing in the things that make people more resilient. Different things work for different people, so visit the Farmstrong website - farmtrong.co.nz – check out what other farmers and growers are doing and ‘lock in’ what works for you.

This article has been republished with permission from Farmstrong.

Farmstrong is a nationwide, rural wellbeing programme that helps people manage the ups and downs of farming and growing. To find out what works for you and lock it in, visit www.farmstrong.co.nz