Life as a trucker is intensive and demanding. Long hours on the road, social isolation, and limited physical activity make it challenging to stay positive. This is especially true during heavy traffic or long hauls. Prioritising mental health is crucial for any driver. However, maintaining cognitive health in this fast-paced industry can be challenging—unless you have a solid strategy in place.
Trucking companies are obligated to promote healthy driving behaviours and provide adequate mental health support. However, as a driver, taking matters into your own hands can effectively supplement mental Wellbeing and make those miles more bearable.
WHAT MENTAL HEALTH CHALLENGES DO TRUCK DRIVERS FACE?
Trucking is a specialised occupation that requires significant focus, control, and driving skills. It also involves compliance with FMCSA regulations. However, the restrictive environment and solitude aren’t for everyone, and even those well-suited to the role can struggle to juggle it all sometimes.
Before we look at some coping mechanisms for those who work on the road, let’s take a closer look at some of the factors that have the potential to negatively impact truckers mental healty:
- Stress from road conditions: Road rage is a very real affliction. Bad traffic, bad drivers, and poor weather or road conditions can all contribute to high stress and anxiety for truck drivers.
- Lack of physical movement: The sedentary nature of truck driving can take its toll on both the body and mind. Without regular movement, mobility can make drivers feel restless and agitated.
- Inconsistent sleep schedules: Overnight driving is a common occurrence in the trucking industry. It might be more practical from a logistics perspective (it is often quieter than daytime driving), but it can also disrupt healthy sleeping patterns.
- Loneliness and social isolation: While some journeys include a passenger, most commercial driving happens solo, leaving drivers alone for hours or even days at a time.
MAINTAINING MENTAL HEALTH BEHIND THE WHEEL
Maintaining mental health is crucial for truck drivers at any career stage. These tips can ensure that a trucker’s mindset remains positive and that they stay active and alert behind the wheel:
Listen to podcasts or soothing music
One simple and easily implementable method for maintaining a strong mindset is playing mentally stimulating podcasts or music while on long drives.
Silence can be soothing occasionally, but playing something more engaging and narrative-based can help drivers safely entertain themselves while driving. There are thousands of podcasts to choose from, and playing one that appeals to the driver’s natural interests can keep their minds stimulated and alert.
Adhere to a regular sleeping schedule.
Drivers are often required to commit to irregular shift schedules to ensure they adhere to the hours of service regulations.
Irregular schedules make it challenging to maintain consistent sleep patterns. This disruption can negatively impact mental health and stamina, making it hard to stay positive and potentially leading to unsafe driving practices.
However, drivers can reduce these issues by following healthy sleep habits during off-hours. Sticking to a regular sleep routine outside of work can promote better mental wellness and make them feel more rested for the job.
Take breaks when needed.d
Fatigue contributes to an estimated 13% to 40% of all trucking accidents, highlighting the importance of regular breaks for drivers. These pauses let them stretch, take a visual break, and escape the vehicle’s confines. Drivers can use this time to relax, connect with family or friends online, eat, drink, and rest their eyes.
To fully benefit from a break, truckers should personalise their pauses by enjoying their favourite snacks or engaging in a hobby until they feel ready to resume driving safely. For tech-savvy drivers or those interested in digital solutions for mental wellness on the road, exploring how to make a mental health app could lead to tools designed specifically for their needs—offering guided breathing, quick mindfulness sessions, or emotional check-ins during rest stops.
Practice mobility exercises
Being confined to a driving seat for such long hours can make people feel restless and frustrated. To stay calm and experience greater comfort during long drives, truckers can practice mobility exercises to combat muscle tightness and release any tension that may have accumulated over time.
Most mobility exercises can be practised during breaks or before and after driving shifts, but some can even be performed. At the same time, in the driving seat itself, such as abdominal hollowing, shoulder shrugs, glute lifting, and others. Additionally, truckers can maintain a healthy fitness regimen when off the clock to promote a better mood, higher energy levels, and overall Wellbeing.
Join local or online trucking communities.
Trucking can be a socially isolating profession, but not always. One of the best ways to maintain mental wellness as a truck driver is to reach out to the greater community for support when needed. Talking to and confiding in others who understand the ups and downs of this occupation can be a very morale-boosting activity that keeps truckers’ spirits high and allows them to bond over their shared struggles.
In communities like these, drivers can also share tips or advice on coping with exceptionally long drives and resources they have found useful for combating personal and professional mental health issues.
Support in the event of an accident or incident
The threat of an accident is ever-present for truckers, further adding to the mental strain they face behind the wheel. Trucking companies should ensure that they have as many safeguards in place as possible, that drivers undergo regular safety training, and that a truck accident lawyer is available should an accident occur.
This will help alleviate the mental burden many truckers feel when behind the wheel, as they will feel supported by their company. In turn, this will also increase retention rates.
KEEPING THE MENTAL TANK FUELED
All jobs have advantages and drawbacks, and the trucking industry is no exception. While there are perks to the job, such as travel opportunities and flexible schedules, trucking also takes a toll on drivers mentally.
Adopting impactful mental health habits and implementing them into daily driving routes can significantly improve truckers’ management of their day-to-day operations, helping them cultivate the right tools for coping with stressful conditions on the road.
