Effective Ways To Manage Stress On The Road

Truck drivers have a tough job. When you’re a trucker, you’re expected to do two things: drive and operate heavy machinery. You are also expected to be awake, alert, and safe every minute of every work day. Stress like this can wear down even the most experienced driver. Working on the road can be an emotionally and physically taxing experience. You know that a driver should always have a plan for managing stress, but what is it exactly? We've outlined a few key ways for truck drivers to manage stress while on the road, and ensure safety.

PRIORITIZE SLEEP 

The most helpful way to battle stress is to ensure you are getting enough sleep. Sleep helps with focus, health and your overall state of mind. While it can be uncomfortable to sleep in the cab, when possible try to make it as quiet and dark as you can, as this will allow you to get better quality sleep. Interrupted sleep is worse on your mind than a few hours consecutive sleep, so prioritize peace during your downtime.

----> When possible, park a few spaces away from other trucks, to avoid any noise of other drivers coming and going. Keep your phone silent, and try to go off your technology about an hour before bedtime. You can also invest in good window covers or shades to create a dark atmosphere inside. One factor that you may not consider is temperature inside your vehicle, but it can affect sleep. Try to keep about 60 degrees inside the cab, Fahrenheit, to get optimal sleep.

TRY TO PLAN AHEAD

You want to improve your routine by planning ahead, which will reduce some of the stress you may face while on the road. If you are consistently worried about whether you’ll make it to your destination on time, or what’s coming next, you may lose focus on the road or during your safety checks, which makes you more prone to making mistakes. 

---->Look into your route before heading out for your trip, so that you know the general path and anything which may come up. Knowing your route ahead of time can also help you cut down the time or frustration of looking for a rest stop. Checking the weather ahead of time will help you prepare, in case there is a need to adapt or pull over at any point. You can also use your social media network to hear firsthand from drivers who have recently driven the same routes, and may know what to look out for. Try to set up an emergency kit, with non perishable food, flashlights, first aid kit and other essentials, in case of breakdown or getting stranded out on the road. Bring a notepad of numbers for truck repair or emergency services in the areas you are heading into, in case you may need them.

EMPHASIZE REGULAR TRUCK MAINTENANCE 

Your vehicle is not only the primary source of your income, but it also factors into your safety and wellbeing. You want to ease some stress by maintaining your truck regularly, so that you know you are able to get where you need to go safely, without issue. If you are worrying about breakdowns or equipment failures, you are taking the stress of the job too far, and you may need to take a step back and ensure your vehicle is in good condition to drive.

---->You want to be detailed with all your pre-trip and post-trip inspections, and also make sure to invest in maintenance of any small issue which may arise. It helps to have a savings budget or account set aside especially for truck maintenance at the start of each year, so that you are prepared to tackle any small adjustments or repairs that may need to be done. Regular oil changes, tire rotations or small repairs are essential in keeping your truck running.

MAKE TIME FOR EXERCISE AND A HEALTHY DIET 

While it is obvious that exercising and eating well can reduce stress, it can be difficult to maintain that lifestyle on the road. You want to make sure that you are making your physical health a priority, as any neglected issues will become bigger down the line and may affect not only your livelihood, but also your quality of life. 

---->When possible, take small walks during your breaks or when you are loading up on fuel. During your safety checks, you can take a few circles around your truck, which will help elevate your heart rate and reduce some stress you may be facing. Invest in a small fridge or cooler for your cab, so you can carry water and healthier snacks. Opt for lighter meals and avoid red meat when possible. Fruits, vegetables and healthy proteins are essential in maintaining your wellbeing. Staying hydrated will positively impact your brain, reducing stress hormones and keeping your body healthy.

ESTABLISH A PERSONAL ROUTINE 

If you’re a truck driver, you probably have good reasons for your stress. However, it is important to not let the job get to you. While you can’t control weather, shippers or traffic, you can control how you handle what comes your way. It is important to develop your own sleep, eating and driving routine, and maintain it. A routine will give you a feeling of a normal life and having some control while out on the road.

---->When possible, stick to a regular schedule of sleeping and eating, which will allow your body to adjust to life on the road, as opposed to constantly being out of sorts. You can opt to drive at night if you feel comfortable, as this is when there is less traffic. If you are able, set aside a timeframe during which you will focus on exercise or reading, anything which will clear your mind.

SIMPLIFY YOUR JOB 

A major source of stress for most drivers is the deadlines they have to meet, and the organizational or paperwork aspects of the job. Between brokers, shippers and dock workers; drivers are consistently exposed to potential delays or needing to work on somebody else’s time schedule.

---->A good way to ease stress is to use technology to simplify your work and help you stay organized. Using a platform like Zipments, truck drivers can track their PARS and PAPS status in real-time, access easy templates to carrier code applications, lookup brokers contact information, and experience streamlined communication with shippers or brokers. When you use one platform to simplify all your paperwork and regulation needs, while avoiding delays, you can focus on driving and staying safe on the road. It is important to pick the right partners to help you get the job done, so you don’t have to do it all alone.

Life on the road can be stressful and tiring, but you have got to remember to prioritize your wellbeing, as your health affects every other aspect of the job. Stress and anxiety are linked to poor driving decisions and short attention spans. It is important to focus on what is within your control only, and manage your schedule in a way that suits you best. Stress can not only affect you, but your loved ones as well. Make sure to take care of yourself and mind when trucking.