truck driver stress

Stress management can be a considerable challenge for many truck drivers. Many factors contribute to truck driver stress. You have to maintain constant focus on the road while spending significant time away from friends and family.

Combine this with several other demanding merchandise transport responsibilities and your job can easily become overwhelming if you don’t find effective ways to reduce feelings of stress and anxiety.

Here are some beneficial tips for staying stress-free on the road.

1. Eat healthy

A healthy body directly contributes to a healthy mind. Maintaining a healthy diet can help reduce irritability and depression, as well as help you feel more awake when driving and get a better overall sleep.

Many people assume eating healthy food requires sacrificing tastiness and simply munching celery sticks for the foreseeable future (not that there’s anything wrong with celery sticks). This is not the case, however, as there are many healthier choices you can make without resorting to boring, bland snacking.

2. Sleep well to avoid fatigue

Lack of sleep can spell disaster when driving long distances. However, sometimes it’s difficult getting the necessary 6-8 hours our bodies need to stay alert and avoid becoming fatigued.

If you’re having trouble getting the right amount of sleep, here are some helpful suggestions:

  • Limit your caffeine intake and avoid it a couple hours before sleeping
  • Restrict your exposure to light before bed (phones, tablets, etc.)
  • As mentioned above, maintain a healthy diet
  • Find a truck stop and take a short nap if you start to feel overly fatigued
3. Be social

One of the main causes of stress on the road is being away from friends and family. This lack of social connection can be a factor in depression.

Be sure to check in with friends and family back home on a regular basis. Also, don’t hesitate to start a chat with fellow truckers at different truck stops.

Another great way to combat loneliness is to bring a pet with you. If your employer allows it, that is.

4. Maintain fitness

Maintaining a daily fitness routine, combined with healthy eating, is a sure-fire way to beat stress on the road. It can, however, be difficult to find the time and resources to exercise when traveling.

Regardless, you should aim to get about 15 to 30 minutes of exercise per day to relieve stress. Start with some easy exercises and modify them as you progress.

Bonus: listen to your favorite podcast or music playlist

Making a playlist full of your favorite tunes can be a great stress reliever when driving long distances. Have a favorite podcast? Listen to a couple episodes per day to keep your mind interested and engaged instead of letting it wander.

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Fueling Our Daily Lives

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national truck driver appreciation weekEveryday, professional truck drivers keep us all operating by delivering many of the basic necessities. We often take these for granted, such as water, food, clothing and fuel. We celebrate National Truck Driver Appreciation Week in the wake of hurricanes Harvey and Irma. It reminds us just how vital truckers are in our daily lives.

Drive My Way is committed to building a community that celebrates and supports all professional truck drivers for your sacrifice and hard work tackling one of the most demanding and vital jobs in our economy. Unlike many other careers, truck driving is a career in which your job and lifestyle are tightly woven together. With great sacrifice and commitment, truck drivers help keep us going every day, as we’ve seen with the delivery of critical supplies before, during and after hurricanes Harvey and Irma.

Today, we celebrate our partnership with Pilot Flying J, the largest operator of travel centers and travel plazas in North America, committed to fueling life’s journeys for all drivers. This mission would not be possible without the thousands of Pilot Flying J drivers that transport Fuel, DEF, Crude Oil and Clean Fuel to all the travel centers, distribution points and oil fields.

Pilot Flying J is celebrating all professional truck drivers for the entire month of September. If you don’t already have the Pilot Flying J mobile app download it and become eligible for various free food and drink offers this month. Additionally, you can earn entries in their 100,000,000 Points Giveaway Sweepstakes by simply fueling up and swiping your MyRewards card.  65,000 people will win. Therefore, more than 1600 daily winners divided into 5 prize levels ($10, $25, $50, $100 and $500). Points automatically load into each winner’s loyalty account.

Help all of us celebrate each of you. Snap a pic when you win and post it on Facebook. Tag Pilot Travel Centers and DriveMyWay and include the following in your post: @PilotFlyingJ and @DriveMyWay

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truck driver catA 3-year-old cat named BB-8 has 45-year-old truck driver Dennis McDonald to thank for his life today.

Zainab Akande of The Dodo, a website dedicated to the love of animals, tells the story. A road in hurricane-like conditions is not the friendliest place to bring your truck to a stop, but McDonald found himself doing that one morning. After his passenger pointed out a “dead” cat by the side of the road,

 

“McDonald’s intuition and sheer empathy for an animal — one he wasn’t even certain was alive — were what led to the 3-year-old cat’s chance at survival… McDonald saw that the cat was in rough shape, possibly with a broken neck or back — but regardless, he was still alive. (Another) motorist offered McDonald a box to transport him.”

And that’s just the beginning of the story. BB-8 required extensive surgery that was donated. His owner was found but couldn’t take the cat back and he was lost by his newly adopted family. Then BB-8 came back to his truck driver hero for a forever home on the road.

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You’ve been on the road for a while, and no food is to be found in your cab. The only place to grab a snack is a gas station. What do you pick? Pizza? Maybe some chips? Ice cream? Not so fast – just because it’s quick and easy doesn’t mean it has to be greasy and fatty. U.S. News’ Anna Medaris Miller offers some healthier available selections in this slide show. Here’s a quick synopsis:

  1. Nuts are a fantastic and easy option that provide a good amount of protein to fill you up. Opt for unsalted kinds and pick almonds if you can.
  2. Greek yogurt is available in many convenience stores at gas stations now, and it’s a fantastic way to get plenty of protein without all of the sugar of normal yogurt.
  3. Beef? Yes, beef. Beef jerky in moderate amounts can be a great source of lean protein. Even all-beef hot dogs aren’t that bad compared to other picks. Just be careful because processed meat often has high amounts of sodium.
  4. Consider just grabbing a protein bar. Clif Bars and similar can high a good amount of fiber, high protein and moderate amounts of sugar, giving you a quick fix in a convenient package.
  5. And last, but certainly not least, fruit. It’d be hard to find a gas station that doesn’t have at least a few pieces of fruit. Rather than grabbing fruit juice, grab a whole fruit for an easy pick-me-up with some fiber.

Here’s to healthy eating on the road!

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

As a truck driver, your body experiences strain as a result of having to sit so long. Often, your neck can be the most affected by these long rides with no movement. It hurts to swivel your head to monitor traffic. It gives you painful headaches.

Matt D’Aquino, The Healthy Trucker, writes of the neck-pain challenge and offers a few exercises to bring some relief.

Some simple stretches can quickly help lessen pain, especially if you do them on a regular basis (even you’re your neck isn’t hurting). Regular stretching helps prevent tightness from happening in the first place.

These following exercises, which target all directions, can be done for a few minutes every day outside of the cab for a much looser, more mobile neck.

  1. Turn your head left and stick your hand out at a 90 degree angle. Switch directions, and complete again.
  2. Pull your head down, hold for up to 30 seconds. Push your head up, again holding up to 30 seconds. Do so gently .
  3. Move your head slowly side to side and in circles.
  4. Place your hand on one side of your head, placing pressure, while also pushing your muscles in the opposite direction.

We hope these neck stretches will help make driving a bit more pain free. Have some useful stretches to share? Connect with us here and tell us!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

With long stretches on the road and only short, intense bursts of time at home, maintaining work-life balance comes as a challenge. Veteran trucker Trent McCain took the extra time to connect with his daughter in the cutest way possible.

Shaun Cronin of Irish Examiner tells the story of How McCain’s 9 year old daughter, Joselyn, struggled to find a babysitter for her doll, Abbie, so she called on “Grandpa Trent” for help.

McCain reported on Facebook that “he didn’t want his daughter thinking he’d neglected the doll all day.”

McCain certainly made sure we wouldn’t forget about him or Abbie. According to the Irish examiner, to assure Joselyn that Abbie was in good hands, he posted pictures of his trip throughout the day. Read more here.

McCain isn’t alone in his efforts to balance work and family time. Countless drivers invest in both their jobs and families. Roadmaster Trucking School offers a few fun ideas for CDL truckers working on building and maintaining strong family connections.

  1. Postcards and letters: Handwritten notes are rare. So, taking the time to write a short, meaningful note brighten your child’s day.
  2. Social Media: McCain used Facebook to share pictures and moments from his daily life, with family and friends. Social media is particularly useful if you’re crossing time zones because you don’t need to coordinate meeting times.
  3. Home Time: When you are at home, use the time to do something memorable. In addition, avoid missing important moments in your children’s lives. Helping yourself and your kids savor the moments together make the moments apart easier.

A work-life balance is an important part of being a CDL driver.  Let us help you find yours. Drive My Way lets you select lifestyle preferences to find the best jobs that fit your needs. Register here to get started!

Five years ago, Cynthia Ward weighed 338 pounds. Her ankles, knees and hips were always hurting. She failed her DOT physical and had 30 days to control her sugar levels. She had to make a change, fast.

“I’ve lost a whole person since then,” Ward says. 160 pounds, to be exact. Ward’s story is an inspirational tale that other drivers can learn from.

“If you would have told me that I would have to lose 160 pounds, I would have quit,” she says. “I set out to lose 25 pounds, and I lost 25 pounds. And that’s the way I’ve done it, 25 pounds at a time. Because 25 pounds in attainable.”

Every couple of weeks, Ward allowed herself a cookie or a sliver of chocolate cake as a reward to make the journey more enjoyable.

Start small

Ward took several small steps toward success. She began by buying smaller dinner plates at Walmart. She started parking in the back of parking lots so she would have to walk farther. She also researched diets on the Internet and met with a dietitian, who helped her plan her portions.

“If I ate one thing less, if I took one step farther, that day was a win,” Ward says. “And the rest of it would fall in line.”

Keep it healthy

Now Ward rarely eats at truck stops. Instead, she keeps healthy eats in her truck at all times. She begins her day with a cup of coffee and a serving of Dannon Light & Fit yogurt, with only 9 grams of carbs. Even a small serving of yogurt, with flavors such as banana cream pie, strawberry cheesecake and toasted coconut, is enough to satisfy Ward’s sweets cravings.

At noon, she indulges in raw nuts and indulges in lunch, her biggest meal of the day. Lunch is a serving of meat (the size of a deck of cards) and two cups of low-carb vegetables. Ward tops her day off with a light meal, such as chicken salad with dried fruit and walnuts.

Ward designed her regimen on her own.

The dietician she worked with initially wasn’t helping, Ward says. So Ward did her own research and came up with her own plan of consuming 1,200 calories and no more than 50 grams of carbs daily to keep her diabetes under control.

“By following the diet I’ve followed, I’ve been able to get off medication that was costing me $600 a month,” Ward says. “I ran my diet by my doctor to get the OK, but I’m the one who decided what I was going to do.”

To lose weight, Ward focused on diet, not on exercise. But she walks her dog every few hours, does squats during her pre-trip and often walks with an exaggerated march to burn more calories.

Where she goes from here

Today, Ward weighs 180 pounds. Her goal is to lose 30 more pounds eventually, but she’ll continue to take it slowly.

For others who want to lose weight, Ward has this advice: “Start small. Start with something obtainable. Take one step more than you normally would. Take a complete walk around the store before you start shopping. Leave one thing off your plate that you would normally eat. If you have to give up everything all at once, you’re not going to succeed.”

Ward focused on losing 25 pounds at a time. Do you have a great weight loss tip others can learn from, too? Connect with us here and tell us about it!

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

Earlier this year, Debbie Tucker was a stay-at-home mom with 13 children. Today, she’s an on-the-road mom working with her husband, William, who has been a truck driver for 42 years.

The Lexington Herald-Leader recently shared Debbie’s story. As the article explains, the Georgetown, Ky., couple married in 1990, bringing together William’s seven children with Debbie’s five. They later adopted their 13th child, now 6-year old Ava.

In late February, Debbie tells the Herald-Leader she was inspired by all of her children to get back to work. “There are so many things we want for the kids, that we want for ourselves,” she says. They want to provide their children with enough money to pay for a wedding and land one day.

Two months into the job, Debbie says she was able to settle in easier than most. She and William share the same truck, working joint hauls. Combining trips allows the two to travel longer distances in less time, which increases their income.

Each partner drives 11 hours daily, while the other sleeps. For two hours a day, they have quality time to spend when neither is working. Although that might not appear be much, “two hours a day is more than we had,” Debbie tells the newspaper.

The lifestyle change is one that Debbie says she must become adjusted to. Being that the truck is both their workplace and home, a lack of personal space can be frustrating. Debbie mentions that her biggest transition has been learning patience while enjoying her time on the road.

Debbie explains that truck driving has become second nature: “I still cannot parallel park a car, but I can put a 53-foot trailer in a spot like God himself put it there.”

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Heather Hogeland never aspired to be a truck driver. She grew up the middle of three girls, the tomboy of the bunch.

“In the ‘60s and ‘70s, girls didn’t dream about driving a truck,” she says.But her father, Robert, had an owner operator trucking job, so Hogeland was destined for the same career all along. It was her father who taught her how to drive a truck—and he taught her well. In 1976 at the tender age of 19, Hogeland got a CDL trucking job.

In looking at Hogeland’s life, she followed in her father’s footsteps—and her mother followed in hers.“I was an inspiration to her, not the other way around. That’s kind of unique,” Hogeland says of her mother, Doreen, who took up truck driving in her 50s. “I couldn’t have done it without her, because she raised my son for me.”

Heather and Roger in 1983

Mom takes up truck driving

Hogeland and her husband, Roger, are retired team drivers who have been married for 33 years. In their heyday, they ran hard from south to north and everywhere in-between.

Doreen observed their lifestyle from afar and wanted in on it. “She saw Roger and me and thougt she wanted to do it too,” Hogeland says. “My dad was shocked. He wasn’t real happy with the plan.”

By the early 1990s, Doreen came into an inheritance. She used it to make a down payment on a brand new Volvo truck. And despite her husband’s protests, in 1992, Doreen earned her CDL permit and started driving. Leased through Countrywide, a reefer carrier out of southern California, and later to Southern Star Transport, Doreen and Robert began running team together up to Toronto, Ontario.

Doreen Drove With Her Furry Companion

Great memories

While Robert and Doreen rarely ran with their daughter and son-in-law, but it was a wild time when they ran together. Hogeland recalls the tales with a laugh.

“Mom and I were running down the road one night, Mom was following me and we were speeding,” Hogeland recalls. “People would say things over the radio and we would have fun. I’d say, ‘Watch your language, my momma is right behind me!’ And my dad would shout to my mom, ‘Do you know how fast you’re going?’ I love the funny memories.”

Hogeland also recalls that her mother’s sense of direction lacked. “My mom got lost going into Cleveland every time,” Hogeland says. “And she ran into Cleveland every week. My dad would drive with her and he never got any sleep because she got lost. Following directions wasn’t one of her priorities.”

Doreen passed away in 2005 at age 69.

Hogeland reminisces about her warmly even now, recalling her as a woman who never met a stranger. Who located stragglers at truck stops and invited them home for dinner. Who always put family first.

“I’m so grateful for those times that we had,” Hogeland says. “My mom taught us that humans aren’t perfect, but they are human. She was about as imperfect as they come, but she taught me how to forgive. And that’s one of the most important lessons you learn in this world.”

To celebrate Mother’s Day we want to know if your trucking job brought you closer to a parent, too? Connect with us here and share your story.

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Fast-moving wildfires consumed the Midwest on March 6, sparking blazes in Texas, Oklahoma, Kansas and Colorado and inspiring a truckers rally. Winds gusted up to 60 miles per hour, ravaging livestock and wildlife, leaving charred remains everywhere in its wake.

Thousands of animals burned to death, helpless against the flames. The horrific loss of livestock, property and yes, even human life, hit ranchers in these states hard.

When truck drivers got word of the fires, they rallied in a huge way. Those who helped the cause walked away from it forever changed.

Organizing the effort

Matt Schaller, a truck driver for Hunt Farms in Michigan, was among the drivers organizing the effort. He orchestrated the donation and transport of hay from Michigan to fire-ravaged towns.

“We started putting our plans together for the first trip on March 7th, the day after the fires started,” he recalls. “I read an article about a couple in Texas who was killed trying to rescue cattle, and it made me want to help. I wanted to help the cause.”

Schaller encountered a friend who wanted to send his truck to the Midwest, but he didn’t have any hay. So Schaller called a contact in the farming business and began seeking hay donations.

It ‘kept building’

“My initial idea was to load two trucks with hay,” Schaller says. “Before I knew it, I had seven truckloads going down that first weekend.”

Schaller put the word out on Facebook, and more and more people began donating hay and trucks. United by the cause, “everybody came together for what we were doing,” Schaller adds. “It just kept building.”

Trucker Daisy Delaney, Schaller’s friend, got wind of the movement and volunteered to help, too. “I asked him, ‘You got room for another truck on there?’” Delaney recalls.

Delaney, an owner operator leased to NRG Carriers, ran a load of hay from Ohio to Kansas.

She even went a step further, using her social media account to acquire powdered milk for calves to drink.

“I was talking to the guy I was going to pick up from in Ohio on the phone, he was telling me all these stories about how bad the fires were,” she explains. “I thought, ‘If they have this bad of fires, these baby calves are losing their mamas. We need milk replacer,’” Delaney says.

So Delaney called Superior Farm Supply in Montpelier, Ohio, and asked if they had milk replacer. They did. Delaney took to Facebook to ask truckers to pre-purchase bags of it that she could add to her load when she picked up there the next day.

Before long, her friends had called the store and bought 23 bags of milk replacer. “It’s about $70 a bag, so I was impressed,” Delaney says. “It was quite the little mission we were on.”

The mission

Delaney picked up her load of hay and milk replacer in Montpelier, Ohio, and began driving it to Ashland, Kansas. En route, she got calls from people who’d heard about what she was doing, including a rancher who was taking ammunition donations.

He said, “Yesterday my family and I put 600 of our livestock down in one day because they were so badly burned,” Delaney recalls. “He said, ‘We raised these things. Emotionally, this is horrible.’”

Halfway through her drive to Kansas, Delaney began to ponder the emotional weight of all the calls she was getting. “Nobody was covering it,” she says. “Nobody on the major networks had said anything about it.”

So she got on Facebook Live and started telling some of the stories she was hearing. Delaney has 900 Facebook followers, and her video began to spread quickly.

Schaller, meanwhile, was deep in recovery efforts, too.

After he had put the word out, momentum had built so fast that he had no choice but to tell his boss, Bill Hunt, what he had done.

“He was on board 100 percent, and he donated the truck and the fuel,” says Schaller, who would take two trips to fire-ravaged areas.

On that first trip, Schaller was part of a convoy delivering $15,000 worth of hay, milk replacer, calf starter feed and cattle medical supplies from Michigan to Oklahoma, a 1,200-mile journey. The convoy consisted of trucks from about 10 different companies, including MB Trucking, Corrigan Oil and Helena Chemical.

“We left at 9 a.m. Friday morning,” Schaller says. “As we got going, we all started talking about what we might see there. Everybody turned into a big family by the time we got down there.”

Schaller and his crew also had set up a Go Fund Me page to help offset fuel costs. It was featured on the news. Soon, people began donating to it in droves.

“That first night, we talked about what to do with all the money that had been donated,” Schaller says. “None of the company owners wanted to use it for fuel. They all wanted to use it to donate to the farmers out there.”

So Schaller’s convoy stopped in Miami, Okla., and bought $4,600 in hunting supplies and products for the 4-H kids caring for orphaned cattle.

The devastation

Once Delaney arrived in Ashland, Kansas, she stayed there for three days—unpaid—lending support and working to absorb the catastrophic damage she witnessed.

Everything was scorched. Ranch owners Gina Kirk and David Noll took Delaney on a tour of their property, showing her what they had lost.

“The houses were completely gone,” Delaney says. “Metal machinery had burnt, just melted. Gina took me to the highest point and gave me a bird’s eye view. That was eye opening. I saw a lot of dead animals.”

Emilie Campbell gave Delaney a tour of Gardiner Ranch, or, what was left of it.

“Emilie’s father-in-law was a Vietnam war veteran and he said, ‘I can describe this in one word: napalm.’ And that’s what it was like,” Delaney says. “It was like everything was wiped off the map. You felt like you walked into a war zone. The ground smelled burnt. All your landmarks are gone. It feels like you’re all alone in the world, like you’re on another planet.”

Schaller’s convoy, moreover, arrived in Oklahoma at 3 p.m. on a Saturday.

“The ranchers had a lot of emotion,” Schaller says. “We delivered to Bar-B Ranch, a big outfit in Oklahoma, with 45,000 acres. Eighty percent of the ranch’s grass had burned. They only had 20 percent left for their cattle to graze on.”

Consuming a full semi-load of round bales a week, the ranch only had a week’s worth of hay remaining when the convoy arrived.

“I got some of the firmest handshakes I’ve ever gotten in my life out there,” Schaller says. “They’ve got a long road ahead of them. I think it’ll be years before everything is back to normal.”

Sometimes trucking is so much more than just a job. What moving experiences have you had on the road? Connect with us here to share your story.

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