As a long haul driver, you are on the road by yourself for hours upon hours. This is a lot to deal with mentally and can lead to some mental health struggles. However, by keeping occupied and staying sharp while on a long haul journey, you can improve and manage your mental health.
Mental Health and Trucking
As a long haul driver, you are more susceptible to certain mental health issues due to long hours alone, stress, and a sedentary lifestyle. In fact, half of truckers have reported experiencing loneliness or depression while on the road. In addition to this, 20% of long haul drivers suffer from sleep-related issues, including insomnia, excessive daytime sleepiness, sleep apnea, and restless leg syndrome. Below is a look into the various factors that contribute to your mental health as a driver and some ways to mitigate them.
Isolation
You spend a lot of time alone, with minimal human interaction as a long haul driver. Journeys can take you away from your home and family for anywhere from two days to three weeks. Luckily, technology can help you stay in contact with family and friends. Video chats and texting are a great way to connect and feel less alone after a day of driving. However, that still means you are alone for anywhere from eight to eleven hours a day behind the wheel. Listening to podcasts and audiobooks as you drive is a great way to avoid that lonely feeling. Choose a podcast on a topic you are interested in, and learn as you drive. Or, get a copy of your favorite book, or a bestseller on audiobook and listen as you drive.
Inconsistent Sleep
As much as you can try to plan your sleep as a long haul driver, things happen and plans often change. This can mean stopping at a different location than planned. When this happens, it can affect your ability to recharge. As a long haul driver you can expect to rest at odd hours, which makes having a great sleep setup crucial. Make sure to always have your favorite pillow and a good comforter with you. If you sleep in your vehicle, ensure the mattress you use is supportive and comfortable. After all, poor sleep quality leads to emotional reactivity and can affect your decision-making skills and reaction times. Several days of poor sleep can lead to chronic exhaustion, making it harder to handle any daily task let alone driving. When parking in noisy rest areas, consider using white noise to avoid being woken up before your alarm. Blackout curtains or shades are also a great accessory for your vehicle to stop spotlights, other vehicle lights, and daylight waking you unnecessarily.
Stress and Anxiety
Deadlines and performance expectations can lead to constant pressure, stress, and anxiety. This is more common during the summer months when there is more traffic, and therefore more accidents and potential delays. Any delay can cause stress, as the deadline for delivery is now so much closer, with the same distance left to travel. To avoid these situations, aim to arrive at your delivery location with a large time buffer, potentially even 24 hours. This way you are highly unlikely to miss the deadline, helping to reduce your anxiety and stress. Always keep in contact with dispatch about any delays, and any new estimated arrival times. By communicating well, you eliminate the chance of a bad reaction, as they are just as informed as you are.
Poor Nutrition and Lack of Movement
As a driver you spend much of your day sitting behind the wheel. A sedentary lifestyle will have an impact on your physical health, which in turn, affects mental health. Being behind the wheel for eight to eleven hours a day can also mean you aren’t eating the best. Many long haul drivers opt to grab a quick bite at fast food restaurants or diners. These meals are often high in processed sugars and fat and low in protein. Often, this gives a quick energy boost followed by a crash. You can change both of these behaviors and improve your health starting today.
Start by stopping for a bathroom or snack break every two or three hours on driving days. During these stops, make sure to get moving. A quick stretching routine, a short walk, or a quick jog can make a huge difference to your physical wellbeing and your mental state. Then, once you have gotten your body moving, grab a high protein snack like beef jerky, yogurt, cheese, nuts, etc.
At the end of your day, either consider cooking your own meal on a camp stove, or eating at a sit down restaurant where possible. If you do grab fast food or eat at a diner, look to avoid greasy, fried options, and opt for tea, coffee, or water over pop.
Long haul drivers encounter many factors that contribute to mental health in their daily routine. Use the tips above to stay sharp on the road and improve your mental health starting today.
Work With Classic Transport
Looking to drive for a company that cares about you, your health, and your safety? Classic Transport is with you for the long haul while offering competitive compensation. Visit the Classic Transport website today to learn more about their driving programs and what you need to apply.