There's a lot to be said for life on the road. The opportunity to explore the country, trade repetitive indoor jobs for the great outdoors and increase independence are just a few of the reasons people choose truck driving as a career - and owner-operators have even more freedom as proprietors of their own business.
Of course, there are challenges to trucking, as well. One of the biggest is managing stress as a truck driver. Owner-operators often find themselves exhausted from driving and all the other demands they face on the job, and it is impossible to avoid worrying about what's going on at home while you are away.
Is everything okay with friends and family? Are the bills being paid? Did the recent storm cause any damage to your home? When combined with the isolation truckers experience - and the horrifying scenes they pass on the road from time to time - it's a lot of stress to handle. As a result, truck drivers are at high risk for conditions like anxiety, depression and post-traumatic stress disorder.
With all of the challenges that come with being a truck driver, it's no surprise that mental health in trucking is a widespread issue. The good news is that managing mental health as an owner-operator doesn’t have to be complicated. There are simple steps you can take to offset the potentially negative effects of a trucking lifestyle.
The Link Between Physical and Mental Health
The first thing to consider when working towards improved mental health in trucking is the strong link between physical and mental wellness. The nature of the occupation, including poor sleep habits, limited exercise and on-the-road eating, puts truck drivers at high risk for obesity, high blood pressure, heart disease and diabetes - among others.
All of those conditions impact mental health and well-being. For example, one study determined that individuals who are overweight have a 55 percent higher chance of developing depression at some point in their lifetimes.
One driver, after realizing how much weight he was putting on, said, “It took a real toll. I was physically and mentally exhausted all the time." His solution? Get involved with the physical tasks that take him out of the truck. There are plenty of opportunities when you are willing to skip the no-touch loads and take on the odd jobs that no one else wants to do.
Get creative when it comes to increasing your physical activity. Keep a bicycle or weights in your truck and use them at least once a day. The same goes for when and how you eat. Simple changes, such as substituting water for soda, can completely transform your physical and mental health. There are plenty of no-prep/ready-to-eat foods that will give you energy without adding to your waistline. Examples include popcorn, dried fruit, granola bars, nuts, beef jerky and trail mix.
Coping With Loneliness
People need companionship for optimal mental health, but that's a tall order when you spend your time on the road. You have to be deliberate about making personal connections, as they are less likely to happen naturally when you are driving.
Prioritize visits with family and friends when you are home and video or phone calls while you are away, even when you are tired. Cultivating those relationships is a must for your mental health. On the road, build and participate in the community of truckers. These folks understand the specific challenges you face and they can be a great source of support.
Stop by your local animal shelter to rescue a pet who also needs companionship. Animals have been shown to positively impact mental health and with a four-legged friend riding along, it's very hard to be lonely. Plus, you may see your blood pressure decrease and cortisol (stress hormone) levels go down, which is a plus for your overall health.
Elevating Your Mood
Consider how you pass the time on the road. While your most important responsibility is driving safely, most truckers find that they need additional stimulation. Fortunately, there are plenty of options to fill the time in a way that supports your mental health.
Music is an excellent choice when you are feeling down. Research shows listening to your favorite tunes stimulates the brain to produce dopamine - a hormone that promotes feelings of well-being. Music decreases feelings of anxiety, stress and depression, reduces pain and gives you an opportunity to express difficult emotions along the way.
You can also keep your mind sharp and your mood up with audiobooks and audio courses. Becoming immersed in a story stops anxiety-induced rumination, worry and racing thoughts that can lead to physical symptoms. Audio learning does the same while simultaneously boosting self-confidence and adding to your general sense of hope and purpose.
When you aren't driving, consider proven stress-reduction techniques like meditation. You don't need any special tools or supplies to give it a try and you may experience increased feelings of relaxation, calm and well-being. That’s especially useful when you need to unwind and fall asleep after a long day.
Cutting Down Your To-Do List
Explore options for delegating certain tasks so you can reduce stress by cutting down on your to-do list. If you normally do your own taxes, consider an accountant. If your return home means days of cleaning and repairs, perhaps you can have those chores completed in your absence. A variety of online services will match you with people who have the skills you need at a price you can afford.
Finally, look into the advantages of leasing on with a carrier instead of driving under your own authority. You could benefit from more and easier access to freight, less paperwork and better efficiencies. That means less stress and better mental health, along with improvements in your ability to balance work and life.
Help Has Gone High-Tech
Not long ago, it was nearly impossible for truck drivers to get reliable preventative care, manage illnesses and connect with mental health professionals. The nature of the job makes scheduling appointments in advance too difficult and it was hard to locate a provider on the road.
That has changed dramatically in the past two years with the rapid expansion of retail health clinics and telemedicine. Many national pharmacy chains have walk-in healthcare services where you can monitor chronic conditions like high blood pressure and diabetes or quickly manage any acute issues that crop up - sore throats, earaches and similar - before they get worse.
Online access to doctors, nurses and mental health professionals - frequently referred to as telemedicine - means you can get the care you need anytime, from anywhere. Most of these services have hours that extend outside of a standard workday, which gives you the flexibility to speak with someone while you are on the road.
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