Researchers estimate that several factors contribute to the declining mental health of truck drivers, including isolation, long hours spent driving, and poor dietary habits. 

According to research, between 18% and 27% of truck drivers experience some form of mental illness; however, this percentage is likely higher due to the stigma associated with mental illness, particularly among men, who make up the majority of the trucking workforce. What then can be done? There are many strategies to reprioritize caring for your mind if you work as a truck driver. Mental health should be treated with the same importance as physical health.

What Are Some Symptoms of a Declining Mental Health?

Differentiating between passing feelings and continuing mental health problems can be challenging. There are many different kinds of mental diseases, however, The National Alliance on Mental Illness cites the following as some typical warning signs:

• Multiple days a week of feeling depressed or miserable
• Overly concerned or afraid
• Radical shifts in mood
• Modifications to sleep patterns
• Issues with interpersonal relationships

According to a survey of drivers, many of them experienced serious problems with their mental health, including emotional problems like loneliness and worry. Carriers need to educate their fleets about their mental health needs and provide for those needs to protect the health and well-being of America’s hardest employees. 

>> MORE: Staying Fit As A Truck Driver

How to Improve the Mental Health of Truck Drivers

1. Connect With Your Family

Keeping emotional ties strong is one of the most important methods to sustain mental wellness. The best approach to decompress following a challenging work week is to spend quality time with family and friends while you’re not on the clock. 

When you’re traveling, you can be reminded that you’re not alone by calls, texts, emails, and even co-playing an online game. To make your workstation feel a little more homey, display pictures or souvenirs from your home on the dashboard. 

Check your carrier’s policies on bringing companions to keep you company, such as people or animals, if you feel comfortable doing so.

2. Adopt Regular Exercise And Healthy Eating Habits

It’s difficult to make good decisions while traveling. Who wants to exercise after a long drive? Fast food salads are generally lacking in flavor. But one of the best ways to keep the mind sharp and clear is to eat fewer processed foods and exercise frequently. The good news is that you don’t need to be flawless to improve your mental and physical health.

Start by selecting healthier roadside snacks. Nearly every truck stop sells beef jerky, and protein is good for the body. Pick up a package of peanuts or look into healthier alternatives like fruit cups and hummus. Even minor dietary adjustments have a significant impact. 

Start your training regimen by stretching gently while you fill-up the rig. Go on walks or go swimming with the family on your days off. There are many activities you can do to exercise that don’t feel like work, and engaging in enjoyable activities will encourage you to include them in your routine. With your truck, you can also perform exercises.

3. Get A Good Sleep

The pressure of the workplace might sometimes persuade us to skip sleep, but keeping a regular sleep pattern helps the brain recover from a trying day. If you have difficulties sleeping when traveling, try to maintain a nighttime routine: Put the phone away, take a shower, brush your teeth, and do everything else you need to do to get ready for bed. Having a predictable pattern to put your brain to sleep is the next best thing if you can’t maintain a regular bedtime.

Still, having a hard time having a good night’s sleep? Try using a weighted blanket. The additional pressure is calming to many people. 

To know if there are any patterns that affect your sleep — may it be good or bad — have a sleep journal on hand and write how you feel when you wake up each morning. A sleep study should be requested from the doctor if this is a persistent issue. To preserve complete health, some diseases, including sleep apnea, require extra therapy. 

4. Find A Way To Relax

Find your own method to calm your mind and body because everyone has a different way of relaxing. Whether you want to unwind after a long drive or improve your mood after a tense road situation, here are some ideas for you:

• Listen to a podcast or audiobook (Some of the recommended trucking podcasts are An American Truck Driver, TalkCDL, and Recruit & Retain).
• Sing along to your preferred music.
• To vent, call a friend.
• To overcome distractions, try meditation.
• Utilize deep breathing to keep your heart rate steady. 

5. Consult An Expert

There are moments when you have to admit that you don’t know everything. Schedule a consultation with a therapist or psychologist if you’ve been trying to improve your mental health but haven’t had much luck. Many people with mental health problems might go years without receiving a diagnosis, and it’s common for job stress to be the catalyst for them to seek treatment. A specialist will be able to assess whether medication might help regulate your mood and/or teach coping mechanisms for your symptoms. 

The most crucial thing to keep in mind is that every individual has varied demands in terms of mental health. 

Remember, seeking help doesn’t mean you’re weak or a failure. If anything, it’s a strong act since you are willing to put in the effort to make your life and the people around you better.