How to Avoid Driver Burnout in Long-Haul Trucking
When truckers answered a survey from DAT freight, 75% said the job is physically and emotionally stressful. This job is one of the most demanding professions because it requires long hours, days or weeks away from home, and the constant pressure to fulfill deadlines.
Trucking, especially long-haul trucking, is more of a lifestyle than a job. Using information we took from several drivers, we’re going to look at how experienced truckers avoid driver burnout on the road. You need to take care of your mental health.
Don’t Cut Corners on Sleep
An estimated 41% to 50% of all truckers report sleep deprivation on the road. The FMCSA reports that most drivers only receive from 4 to 5 hours of sleep every night. That can lead to truck driver exhaustion. Especially when you drive an 80,000-pound speeding truck barreling down on 4,000-pound cars, that’s a big problem if you fall asleep at the wheel.
The reason most drivers suffer from sleep deprivation has to do with noise, loading schedules, and irregular shifts. Some of the things you can do to get better sleep include:
Avoid nicotine
Limit your caffeine intake
Relax right before bedtime
Manage your worries and stress
Drink chamomile tea
You also want to search for rest areas where you feel comfortable and safe. You will simply sleep better. When well-rested, you can handle the stresses of the job better.
Eat the Proper Food to Avoid Truck Driver Burnout
One of the biggest complaints about long-haul trucking is the toll this job can exact on your body. Most truck stops only carry cheap, processed, and high-calorie foods. You often lack the same nutrition you might get back home. With that said, you can still eat the right foods if you make a greater effort than if you were at home.
Good nutrition will keep you from experiencing truck driver burnout. Your mood will be better. You’ll relate to stress differently.
One trick is don’t rely on truck stops for your food. You might bring food from home, or you could go out shopping for food. Over time, you’ll also save money. Truck stops tend to overprice their foods.
Another way to take control of your health is to download a health app like Rolling Strong. This is an all-in-one trucker health app that tracks your meals and helps you to find driver-friendly clinics.
Related article: Truck Driver Safety Tips for Every Season
Practice Stress Relief Techniques
Mindfulness manages your stress and keeps you grounded even when you feel overwhelmed. You might practice breathing exercises or meditate when parked at a loading dock or a truck stop. Mindfulness calms the nervous system. This is because mindfulness activates the parasympathetic nervous system, which lowers your fight-or-flight response.
Besides mindfulness, some truckers turn to progressive muscle relaxation to dial back the stress. It removes tension and anxiety by releasing the various muscle groups of your body. One of the common ways you do it is to start with your toes and work your way up to your head.
Some people do what’s called a body scan in mindfulness. You go through your body and release the tension, starting with your head and letting it flow out through your toes. This is especially a good practice to use before bed because many drivers report that it helps them to fall asleep right after by calming them.
Sometimes You Need Help
An estimated 22% to 27% of all truckers suffer from some form of mental health problem. Life on the road can be hard. It can lead to many with worsening truck driver mental health problems. The isolation, irregular hours, and poor diet can all contribute to worsening mental health. You need to know when it’s time to look for help.
Always prioritize yourself first. Paying your bills won’t matter if something bad happens to you. Many truckers turn to remote therapy, or they might seek peer-driven resources.
When you to choose a therapist, here are some things to remember:
Always mention your insurance carrier ahead of time.
It needs to be in your home state due to licensing laws.
You must be parked safely when doing a therapy session.
Use noise canceling headphones and a VPN during your session.
Many truckers recommend that you use Find a Therapist on Psychology Today to deal with truck driver mental illness.
Related article: How to Evaluate Trucking Companies Before You Apply
Connect with Others on Trucker Social
Trucking isn’t all one way. Some truckers have mixed feelings about the isolation in trucking. We find it less stressful than people-oriented jobs, and many of us are introverts who can handle the long hours on the road. However, everyone needs human connection to avoid truck driver burnout. With modern technology, you can now connect much easier than ever before.
Trucker Social is a social media platform made for truckers. You can chat in the chatrooms or use the “Find Friends” feature to meet other truckers. Join a driver room or discussion and start connecting with others even when on the road.
