Dealing with Stress on the Road: How to Protect Your Mental Health?
We all know that truck driving is a tough job - long hours, irregular schedules, and being away from home can add stress to truckers’ daily lives. Even more, it all can contribute to mental health struggles like depression, anxiety, burnout, and others.
Addressing the realities of mental health in the trucking industry is important. That`s why we want to discuss the challenges truckers face, the stats that underscore the gravity of these issues, and the strategies that can help protect their mental well-being.
Let`s speak numbers first. In a trucking mental health disorders survey, almost 28% of truckers reported suffering from loneliness on the road, 27% from depression, 21% reported chronic sleep disorders, and 14.5% reported anxiety. Additionally, 13% face a range of other emotional difficulties.
Among these challenges, isolation emerges as a primary factor for poor mental health. As a truck driver, being away from your friends and family for long periods can take a toll on your mental health, especially since you are often hauling freight alone.
Aside from this, another factor is meeting tight delivery schedules. Truckers can drive for an extended amount of time to keep up with these demands. Extra hours behind the wheel, and vast distances contribute to sleep deprivation, and road accidents.
In the post on a popular trucking blog, a trucker known as Maddog Trucker shared his thoughts on road safety:
“The sad reality some Truckers have witnessed and live with is the screams they hear every night in [their] nightmares. Those screams are from a young child much like your own, pulled from the wreckage beside her dead mother killed by an ignorant Trucker that couldn't stop in time and crashed. No freight is worth your life and regardless of any situation, it's not worth going home in a body bag.”
His words probably hit close to home for many readers. About one-third of the 3.5 million truck drivers in the U.S. were involved in a serious traffic accident at some point in their careers. That's more than a million people experiencing potentially serious work-related trauma.
Recognizing Mental Health Warning Signs
The stressful nature of the job can lead to panic attacks and even PTSD. Managing stress levels is crucial for truckers to maintain their mental health and ensure road safety.
Understanding how to identify warning signs is essential in maintaining your overall well-being and those around you. Mental health issues, though often less visible than physical health concerns, can have a significant impact on daily life. Let us show it with a small example:
"The sun is shining, you had a great night's sleep, and the route ahead for the day seems easy to follow as you drive away from last night's resting place.
But you feel guilty about being away from your family again. It seems as though every driver on the road makes you mad. You are afraid all the work you need to do to feed your family is going to suddenly disappear. You constantly have a hard time focusing or concentrating. For no reason, you find yourself feeling very sad and alone."
Identifying mental health issues isn't always easy. You may find yourself asking questions like:
- Am I so drained that I can't find enjoyment or purpose at work?
- Do I have more bad days than good ones?
If these questions resonate with you, it's important to recognize that your struggles might be more than just in your head. What if I told you that you might be suffering from a diagnosable and treatable medical condition? To maintain your well-being, it's essential to equip yourself with practical coping strategies.
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Keys To Protect Your Mental Health
One way to improve your mood is to consider a traveling companion. Teaming up with other drivers during your travels can help combat the isolation you may feel on the road. If your spouse happens to work in the industry, it wouldn't be a bad idea to bring them along for the ride. If you can't bring a human with you, there may be another option.
Studies have shown that owning a dog reduces problems such as isolation and depression. Having a loyal companion as your co-pilot can help keep you from being in your head and make the ride a little more enjoyable. Many fleets don't allow pets in their trucks, and some shippers don't allow them on their property for liability reasons, which can make this a difficult choice. Be sure to evaluate your options with the fleet owner and common shippers and receivers you see before going through with it!
If you are driving alone, it may be beneficial to bring some of the comforts of home with you. Items such as photos and small decorations can make you feel more comfortable while driving.
Improving a daily routine can also be beneficial. Even if it's something small, like sitting down for five minutes to enjoy your morning coffee, it will help structure your life and start your day on a positive note.
Seeking Professional Help
Recognizing when you need professional help is crucial. If you experience panic attacks, high stress levels, or symptoms of PTSD, it’s important to reach out to a mental health professional. They can provide you with the tools and support needed to manage your mental health effectively.
Sometimes you need to accept that you don’t have all the answers. If you’ve been trying to improve your mental health with little results, make an appointment with a therapist or psychologist. Many people suffering from mental health issues can go undiagnosed for years, and it’s common for job stress to be their motivator to seek help. A professional will be able to teach coping techniques for your symptoms and/or assess if medication would help balance your mood.
DOT has on-site family clinics located at several distribution centers. You can get an appointment on short notice to address both physical and mental health needs. If you are unable to schedule an in-person appointment, online therapy is always an option. Resources like Talkspace and Better Help offer virtual last-minute scheduling and chat rooms where you can speak with counselors anytime.
The most important thing to remember is that each person has different mental health needs. Seeking help is not a sign of weakness, it's a recognition that life can be better, and you're willing to work toward that improvement. Your mental well-being is paramount, and taking proactive steps to protect it is a sign of strength and self-care.
by Stuart Nelson
