Click any title below to view the audio transcript for each MWCC video

Slide 1
Welcome to the introductory video for the MSU Extension Mental Wellness Conversations video series. I'm Dr. Alison Brennan, an assistant professor in Human Development and Community Health and MSU Extension Mental Health Specialist. You'll see me in many of the videos in this series, and you'll also get to meet some of our amazing county Extension agents
Slide 2
Now that I've introduced myself, I'd like to spotlight the other members of the Mental Wellness Conversations project team.
First, Dr. Michelle Grocke-Dewey, Associate Professor in Human Development and Community Health and MSU Extension Health & Wellness Specialist. Michelle was the lead on this project. She was the MSU PI for the 2020 grant that originally supported this project under the Western Regional Agricultural Stress Assistance Program, and she is currently the MSU PI for the 2024 grant.
Next, two former students, Katharine Sutphen and Parker Webb, who helped develop the curriculum and evaluate facilitator trainings.
Last, but certainly not least, Lori Mayr, our graphic designer.
Slide 3
The MWC Project is part of our work to address farm & ranch stress in Montana.
Before I started in my current role, Michelle went on a tour of Montana to hear directly from agents and community members about what the major health issues were within their counties. Mental health in general came up often, as did farm and ranch stress specifically. From those discussions, it was clear that people wanted to be able to access educational materials anonymously, on their own time (rather than the traditional in-person workshop type format), which led to the idea for an online clearinghouse of resources.
In 2019, we received a Montana Healthcare Foundation grant to support the development of the MT Ag Producer Stress Resource Clearinghouse. Creation of the clearinghouse was informed by a statewide advisory council that included a wide range of people involved in agriculture We launched the clearinghouse in Spring 2020, and we update and add to the content often.
Another idea we had around that same time was to create a Mental Wellness Conversation Curriculum that could be used within agricultural communities to help normalize discussions about mental health. We knew that this effort was going to require a lot of funding support for content development, design, printing, and training, so we were thrilled when Washington State University asked us to be a major collaborator on the 2020 Western region USDA grant that funded the Western Regional Agricultural Stress Assistance Program (WRASAP). Using this grant funding we developed and published the Mental Wellness Conversation Curriculum in 2023. The curriculum includes a customized deck of standard playing cards, with each card rank (Ace, 2, 3 and so on) representing a specific wellness-related theme. There is also a companion guide that we give to facilitators who complete the Mental Wellness Conversation Curriculum facilitator training. But, we know that there isn’t a facilitator in every community to lead these conversations, which is why we are doing this video series. We want anyone and everyone to be able to learn about and apply the strategies and skills that we’ve included in the MWCC.
Slide 4
The Mental Wellness Conversation Curriculum themes will be the basis of the video series, so here is a quick description of these themes:
Ace is Manage – Using the four As—avoid, alter, accept, adapt—to manage stress
Two is Move- The importance and benefits of physical activity; specific types of physical activity; guidance from health authorities
Three is Connect - Supporting mental well-being through connecting to people, pets, and nature
Four is Breathe - The benefits of controlled breathing for stress management
Five is Eat - The relationship between healthy eating and mental wellbeing, along with basic nutrition recommendations
Six is Reduce - Establishing healthy limits around potentially harmful coping strategies (including caffeine and alcohol)
Seven is Sleep - The stress-reducing advantages of getting enough high-quality sleep and guidance for improving sleep
Eight is Hydrate - Effective hydration for supporting mental well-being
Nine is Get Help - Recognizing signs of distress and knowing resources for getting professional help
Ten is Relax - Reducing stress through taking time to relax
Jack is Play - Remembering the importance of play for adults
Queen is Calm - Methods for calming the body and mind
King is Learn- Navigating the MSU Extension Ag Producer Stress Resource Clearinghouse for more information
As you can see in the box to the right, within the deck of cards, each suit provides a different type of information. We'll be covering all of these types of information within the video series, as well.
Slide 5
Mental health is health. Just like with physical health, we can make changes and take action to improve our mental health. Our intent for this video series is to help you do that. The purpose of this video series is to promote the use of practices that support mental wellbeing, and to normalize conversations about mental health topics.
This will be achieved through a series of brief three to five minute videos centered on each of the wellness themes represented by card ranks, Aces through Kings, for a total of 13 theme-based videos.
Within each video, we'll provide information about key concepts for that theme and describe its significance for mental wellness.
Each video will include a "Try it!" Practical suggestions section, provide some resources if you would like more information or ideas for how to apply it, and each video will end with questions for personal reflection and discussion. We hope you'll use the discussion questions to start conversations with family and friends about these health topics.
Access to the card deck is not necessary for following along with or understanding the video series.  But, if you live in Montana and would like to have a deck of the MWCC cards, please contact me by e-mail with your full name and a shipping address.
Thank you for watching this introductory video. We hope this video series will be useful for you in your daily life.

Slide 1
This video features the first theme of the Mental Wellness Conversation Curriculum, “Manage: managing stress with the four “A”s”. Through this presentation, you’ll learn about four different strategies you can use to manage a source of stress, referred to as a stressor, or manage your thoughts and feelings about the stressor.
Slide 2
The four “a”s are a set of coping strategies described by staff at the Mayo Clinic.
Coping strategies are the techniques and resources we use to manage sources of stress and reactions to stress.
The four “a” strategies are: avoid, alter, adapt, and accept.
The first two, avoid and alter, are used to manage the stressor itself.
The second two, adapt and accept, are used to manage reactions to stressful situations.
Let’s take a look at each of these in greater detail.
Slide 3
The first “a”, avoid, is just like it sounds: find ways to stay away from people, places and other stressors bothering you.
Some of the ways to use avoid as a strategy include:
Saying “no” to responsibilities that aren’t urgent or essential. One approach is to create a to-do list with high, medium and low priorities. On a stressful day, cross the low priority tasks off of the list.
If the news or social media is creating stress, disconnecting can be helpful. Now, we’re not suggesting you go completely silent on social media or stop paying attention to the news entirely. But having one day a week or specific times each day that you “unplug” can help you reduce your stress.
Another way to employ “avoid” is to create physical distance between you and something or someone causing you stress. For example, if you know that a person who bothers you will be in in certain locations, try to avoid going to those areas.
One key point about using “avoid” as a strategy is that although it can be useful in chaotic situations over which you have little or no control, it can create problems long-term if you rely on it too much, so be careful with this one.
Slide 4
Sometimes it’s not possible to avoid a stressful situation. The second “a”, alter, involves looking for ways that the situation can be changed to create less stress. Some ways you can implement “alter” include:
  • Stating limits in advance. For example, set a time limit for how long you can stay at an event.
  • Asking others to change their behavior. This is best done in a way that doesn’t make the other person defensive. We recommend using “I” statements. If you aren’t familiar with “I” statements and need help doing this, you can follow the Rosenberg non-violent communication script.
  • Here is an example of how you would use it: When I see dirty dishes throughout the kitchen, I feel anxious and overwhelmed, because I need a clean kitchen to effectively cook a meal. Would you be willing to put your dirty dishes in the dishwasher instead of stacking them on the counter?”
Slide 5
Not all stressful situations can be altered or avoided. Sometimes the only thing that can be changed is our perceptions of or reactions to the situation.
This third “a”, adapt, is about adopting a new outlook. If we adjust our expectations or redefine what it means to be successful under the circumstances, it can have a profound impact.
One of the ways we can adapt is to let go of perfection as the standard we set for ourselves. I fondly refer to this as lowering the bar. Sometimes good enough is good enough and we’re only setting ourselves up for failure by having unrealistic expectations.
Something that tends to go hand-in-hand with striving for perfection is negative self-talk. Negative self-talk will receive greater attention in video six (“Reduce”). Identifying and confronting negative self-talk is important for adapting to difficult situations.
Finally, it’s common to have what is referred to as a negativity bias—the tendency to focus greater attention on negative experiences or situations than positive ones. Intentionally looking for the positive aspects of our lives can help us get through difficult situations.
Slide 6
The final “a”, accept, involves finding a way to be at peace with the situation. For some people, it’s helpful to talk with an understanding friend who isn’t going to be judgmental. Sometimes, all we need is to feel heard and have someone respond with empathy and encouragement.
Next, finding a way to forgive people and ourselves is part of finding peace in a difficult situation. Holding a grudge won’t resolve problems, and the burden of anger or resentment can interfere with moving forward.
Finally, similar to what was described for adapt, we can choose not to let negative energy dominate us. Often, stressors can illuminate opportunities for growth. Even if a situation didn’t go the way you planned, try identifying what can be learned form the situation that you might be able to use in the future.
Slide 7
Think of something that has been a source of stress for you in the past week. Now, write down how you might implement each of the four strategies in this specific situation.
Decide which strategy you’ll try first. Then, after you give it a try, reflect on how it went. If needed, try a different strategy.
People tend to rely on the same one or two “a”s. It takes practice to determine when, and how best, to implement each strategy. The more you practice applying these strategies, the more effective and efficient you will become in making use of these stress management tools.
Slide 8
You can read more about the four “a”s by visiting the Mayo Clinic online article. Scan the QR code with your smart phone or use the link provided. You can also find this link posted below this video on the dedicated webpage for the Mental Wellness Conversations video series.
 
Slide 9
Personal reflection:
Which of the four “A”s tends to be your go-to approach?
With which could you use some practice?
Discuss with another person:
When have you used any of the four “A”s before?
Did it help with the situation?
Could a different “A” have been potentially more effective?
Slide 10
Thanks for watching, and we hope you’ll return next week to watch the next video, Move: Physical Activity.

Hi everyone, and thanks for tuning in! My name is Dr. Michelle Grocke-Dewey and I’m an Associate professor in Community Health here at MSU and the Health and Wellness Specialist for MSU Extension. Today I’ll be presenting the 2nd theme of our Mental Wellness Conversation Curriculum, which is Move: Physical Activity.

 

Though many occupations (such as ranching, construction work) can be quite physical demanding, it is very important that adults get adequate levels of the three recommended categories of physical activity, which are aerobic (or cardio) activity, strength training and mobility/balance training. Not only do these types of activities help to reduce the risk of chronic disease, they yield a variety of mental wellness benefits including improving mood, reducing symptoms of anxiety and depression and supporting relaxation. Given all of these benefits, this is why a lot of research points to physical activity as a means of stress management.

 

SO let's break down these three categories of physical activity, starting with aerobic activity. Aerobic activity is any activity that gets your heart rate and breathing up for a sustained period. In terms of how much of this you should be doing, the Health and Human Services most recent physical activity guidelines suggest 150 minutes of moderate intensity aerobic activity per week – which amount to about 22 minutes per day. You might be wondering – well what is moderate intensity? This level of intensity usually means you can still hold a conversation with someone while doing the activity. If you are breathing so heavy that you couldn’t hold a conversation, that than would be vigorous intensity.

Here on the slide you also see some examples of aerobic activity – things like brisk walking, biking and gardening. And back to the benefits – not only does cardio make your lungs and heart stronger, it can also boost your mood and help you sleep better.

 

The second category of physical activity is strength training. Strength training is any activity that requires your muscle to work against a force or a weight (and remember, this can be your own body weight). Health and Human Services guidelines suggest that adults should incorporate strength training at least two days per week. Activities like gardening, shoveling snow, yard work all have elements of strength training. Alternatively, you could also engage with weightlifting either at a gym or at home.

Strength training help build strong muscles, improves bone density, enhances joint health and reduces our risks of falls. Research also suggest that strength training may improve cognitive function and protect again age-related decline.

 

And finally, our third category of physical activity is mobility/balance training. This type of training involves any type of activity that trains the body to move through full ranges of motion. Think of activities such as stretching, yoga, tai chi. It is important that we incorporate at least 5 minutes of such training into our daily routines. If you’re looking to improve your balance, try standing on one leg for 30 seconds, or walking backwards.

Research shows that good mobility and balance significantly reduces the risks of falls, improves overall coordination and enhances daily functioning. Having heightened mobility can also improve your mental health by reducing stress and promoting mindfulness.

 

In addition to the cardio, strength and aerobic activities I presented in the last few slides, here are a couple of practical suggestion I suggest incorporating into your everyday life in order to get – and stay – more active.

 

In addition to the information I have shared over the last few slides, I wanted to ensure that you all were aware of the physical activity resources that MSU Extension has already created. The first is a MontGuide entitled Physical Activity: Different types, How Much is Needed, and Health Benefits, which is available for free via the MSU Extension website. This Mont guide comes with a 12-minutes at home workout that incorporates aerobic, strength and mobility/balance exercises. I also recommend visiting our MsU Extenion wellness website, as we have many other physical activity resources for community use, including a 3-part resistance band curriculum that you can do from the comfort of your own home.

 

And here are some questions to reflect and discuss:

 

What changes would you need to make to incorporate all three types of physical activity into your weekly routine?


How can you implement these physical activity categories in small ways to make long-lasting habits?

 

In what physical activity categories are you already proficient? Whom could you consider reaching out to for support to encourage you to increase the time spent doing the other physical activity categories?

 

Thanks for watching, and we hope you’ll return next week to watch the next video, Connect: People, Pets and Nature.

 

This video presents the third wellness theme, Connect: supporting mental wellbeing through connection with people, pets, and nature.

The drive for connection--with other people, with animals, and with the larger world around us—is an innate quality among humans. As social beings, connection is a key element of our wellness. Connection can help reduce adrenaline and cortisol (hormones that are released as part of the stress response, known as the "fight, flight, freeze" response), and connection can increase the brain chemical dopamine and the hormone oxytocin. The resulting impacts are improved mood, reduced anxiety, and a more relaxed state in both the mind and body.

There are different types of connection that can contribute to wellbeing. First, let's take a look at connection with other people.

Our social relationships can be a great asset when it comes to managing stress. Connection with other people can include numerous types of support.
Emotional support refers to empathy and encouragement. If you recall back to the video for the 4 As of stress management, the final A that I described was Accept (find a way to be at peace with the situation), and one of the strategies for Accept is to talk with a nonjudgmental friend who will listen and show empathy... that's emotional support!

Practical support, sometimes referred to as instrumental support, is tangible support –something a person physically does for you or provides to you to make your life easier. Examples include carrying groceries, cooking a meal or doing farm chores.

Informational support is when someone shares knowledge and awareness of resources to help you, such as recommending someone who will fix your truck at a reasonable price.

The last type of support, companionship, is extremely important for mental wellbeing. Companionship supports feelings of self-worth and is crucial for preventing loneliness. Loneliness is detrimental for health in general, but especially mental health.  
 

Another way to experience connection is to spend time with a pet. Maybe you don’t think of your dog or your horse or the cats on your farm or ranch as pets, and that’s okay. It’s still beneficial to spend time interacting with them. Did you know that petting a cat or dog can decrease the stress hormone cortisol? Another beneficial aspect of connection time with animals is that it often involves physical activity, such as taking a dog for a walk or riding a horse. If you viewed the previous video on theme 2 (Move) then you know that physical activity is a key element for wellness. Spending time with animals can also be time for connection with nature. Whether it’s hiking a trail, watching wildlife, or growing a garden, connection to the natural world around us is valuable for our mental wellbeing. Personally, as a lifelong gardener, planning my garden, starting the seeds, then planting and watching the garden grow and change has been a major source of hope, excitement, and purpose during challenging times. Maybe gardening isn’t your cup of tea, and that’s fine. There are abundant opportunities to experience nature in Big Sky Country. That’s part of why I love living in Montana.

Here are some ideas for connection that include at least two of the themes of the Mental Wellness Conversation Curriculum.

-Play a card game with family or friends. This combines social connection with the theme of “Play”, which we will get to much later in the series as the Play theme goes with the Jack card.

And, remember, if you want or need a deck of playing cards, you can e-mail me with your name and mailing address and we can send you the Mental Wellness card deck.
 
-Take a dog on a walk, or a hike, or a jog. This combines connection with physical activity.

-Take a ten minute break from work to relax in the grass or under a tree. The importance of taking breaks will be described with greater detail when we get to 10 in the series.
 
Connection with Other People is one of Mental Health America’s 10 tools for resiliency.  Visit the website link displayed on this slide for ideas to increase social connection in daily life. The link is also posted under this video on the dedicated MWCC video series page. https://mhanational.org/connect-others
 
Personal Reflection
Who can you turn to for each type of social support? Note that sometimes the person in your life who is best at providing practical support isn't necessarily the same person who is best at providing emotional support.
Discuss with Others
 
What type of connection (people, pets, or nature) do you find most enriching?
 
Up next is the fourth theme of the Mental Wellness Conversations series, which is Breathe. In the next video, you'll learn about and be invited to practice several specific controlled breathing strategies.
 
 

Hi everyone, and thanks for tuning in to this next video! Once again, my name is Dr. Michelle Grocke-Dewey and I’m an Associate professor in Community Health here at MSU and the Health and Wellness Specialist for MSU Extension. Today I’ll be presenting the 4th theme of our Mental Wellness Conversation Curriculum, which is Breathe: Controlled Breathing for Stress Management.

Let’s start with some background. Why is controlled breathing helpful? When we are faced with a stressor or find ourselves in a stressful situation, our sympathetic nervous system (the part of our autonomic nervous system responsible for our fight or flight response) becomes activated. When our sympathetic nervous system is activated, it triggers changes to your body (such an an increased heart rate, improved eyesight and hearing) to prepare your body for immediate action in a stressful situation. Although this response can be quite helpful in the short term, it can lead to chronic health issues if your body is operating with a heightened sympathetic nervous system for hours, days, weeks or even longer.

The other part of the autonomic nervous system is the parasympathetic nervous system, which plays a crucial role in many functions such as promoting relaxation and lowering blood pressure. It is also often referred to as the ‘rest and digest’ system, as it also promotes healthy digestion and bowel movements.

Controlled breathing is a very effective way of activating our parasympathetic nervous system. The more you practice this, the more normal it will become and hopefully… next time you are stressed, you’ll have this tool in your back pocket to calm down your sympathetic nervous system and activate your parasympathetic nervous system.

Simply being mindful of your breath a couple of minutes per day is a great way to start.

  • Relax your body, close your eyes
  • Focus on the act of breathing
  • Slowly inhale through your nose, then slowly exhale
  • If your mind wanders, gently guide it back towards your breathing

Another technique is Belly Breathing

  • Lie down on your back with your knees bent towards the sky
  • Follow your body’s natural breathing pattern for a few minutes
  • Place both hands, one on top of the other, on your belly and focus on your breath
  • Focus on how your belly expands with every breath
  • Repeat for five to ten minutes

Box breathing is another simple and effective relaxation technique that involves breathing in a structured pattern. Picture this box on the screen as you breath – inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds, like you are going around the box. Repeat at least 5 times.

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and/or relieve tension in the body. This is also a great breathing technique to do right before trying to fall asleep as it helps to relieve both physical and mental tension.

All right so some practical suggestions to try. So before going into a stressful situation think about something in your daily life maybe it's a stressful conversation, potentially a tense work meeting, before entering that situation try box breathing. Remember try it at least five times.

Another practical suggestion is to calm your mind and prepare for sleep by trying 4-7-8 breathing. Again try at least five cycles.

 

While there are many additional resources out there on controlled breathing, we recommend checking out this heathline article because it includes several breathing exercises that we did not describe in this video, including pursed lip breathing, lion’s breath, and alternate nostril breathing.

Lastly, here are some questions to consider and discuss with others. How can you add controlled breathing to your daily routine? And can you think of a recent stressful situation where you would have benefited from using a controlled breathing technique?

Thank you for watching. Next up in our series: Fives: Eat a Balanced Diet. And please note that next video will be presented by one of our MSU Extension Agents (Lisa Terry) rather than Michelle or Alison. See you all soon!