5 tips for supporting driver mental health: what every driver should know
September 18, 2024
People everywhere are beginning to talk more about the importance of supporting good mental health at work. This is especially true for the trucking industry where factors that negatively affect mental health plague drivers daily, including loneliness, poor diet and sleep problems. In one study, researchers found that professional drivers in particular experienced worrying levels of anxiety, loneliness and depression, as well as other emotional problems. (https://pubmed.ncbi.nlm.nih.gov/22757596/).
The importance of good mental health is magnified when you consider the effect of getting behind the wheel of an 80,000-pound vehicle feeling depressed, exhausted or burnt out. So how can drivers take care of their mental health while still doing their job in face of so many obstacles?
Sleep On It
Sleep and mental health are closely linked. Lack of sleep or poor sleep quality can make you feel stressed, angry and can increase your risk of developing depression, as well as your chances of a collision on the road.
One of the best strategies for improving your sleep is to get intentional about your sleep habits, including reflecting on which habits are working, and making an effort to change the ones that aren’t.
To improve your sleep habits, try getting to bed at the same time each night, avoiding exposure to blue light from electronics close to bedtime and minimizing or avoiding chemicals that can disrupt your sleep like caffeine and alcohol.
Take It One Step at a Time
While most people know exercise is good for mental health, a common argument is that it isn’t easy to work into a busy schedule. This is true, but only if you think of exercise as highly scheduled and structured (like spending 2 hours at the gym, or playing a game of basketball). Getting the mental health benefits of exercise, such as increased endorphins or a self-esteem boost, can happen with something as simple as regular walking or stretching. Anything that gets your body moving and your heart pumping a little more than normal has big benefits.
Start small, take advantage of rest stops and remember the only equipment you need is what you have with you. In fact, circling your truck 32 times is the equivalent of walking one mile!
Fuel Your Body
Eating a healthy diet isn’t always easy, especially on the road. But the reality is a diet high in refined sugars and processed foods can play a role in impaired brain function and even the development of mood disorders like depression. A steady flow of good “fuel” for your brain like fresh fruits and salads instead of french fries or sugary snacks will directly affect your energy, mood and ultimately your mental health. And just like changing your sleep or exercise habits, even small changes can make a difference.
Get Connected
Life on the road can be lonely with long periods of isolation and few opportunities for social interaction. While some people may enjoy the quiet and solitude, when solitude turns into loneliness the health implications can be significant. In fact, the American Psychological Association says that the health risks of loneliness can be even greater than obesity (https://www.apa.org/monitor/2019/05/ce-corner-isolation). In part, this is because loneliness increases stress and reduces sleep quality, and so is taxing on your body as a whole.
Social media and video chatting can be great ways to stay connected to others even when you are far away (just don’t use them while you are driving). For that face-to-face experience, take advantage of any “ridealong” or pet programs your carrier has, which are great ways to overcome the social isolation of being on the road.
Seek Support
While taking care of your diet, sleep and exercise is helpful to protect your mental health, seeking out support when you are experiencing a problem is crucial.
Reaching out to friends, using a mood-tracking app on your phone or taking part in a support group on social media are all helpful non-professional support systems. However, they aren’t a substitute for professional support (like a doctor or therapist). Remember, diagnosing mental illness can only be done by a trained professional, and not, say, your aunt Karen. A trained professional will be able to perform a proper psychological evaluation and will have access to a wider array of potential resources and interventions.
Asking about your carrier’s Employee Assistance Program can be a great start to finding the professional support you need.
As a driver, looking after your physical and mental health will help ensure you can keep doing your job in a way that is safe, sustainable and enjoyable. And if you feel that the stress and demands of your job are taking a toll on your mental health, take some time to reach out for support.