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The 6 Most Common Health Problems for Truck Drivers

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How dangerous is it to be a truck driver? 

 

Some CDL drivers might answer that question differently, depending on the freight they carry, experience level, and kind of vehicle they operate. However, the risks associated with being a truck driver extend beyond the dangers of the road.  

 

While accidents and hazardous driving conditions are certainly concerns, the real threats to a truck driver’s well-being often stem from the lifestyle that accompanies the job. Long hours behind the wheel, irregular sleep patterns, and the physical strain of loading and unloading cargo can all take a significant toll on a driver’s health. 

 

Keep reading to find out six of the most common health problems faced by truck drivers, and what proactive steps you can take to safeguard your well-being. 

 

Obesity  

One of the most challenging issues facing truck drivers today is the rising rate of obesity. The sedentary lifestyle of trucking, including long hours of sitting and limited access to healthy food options on the road, has made obesity especially prevalent in this profession.  

 

In fact, according to the CDC, truck drivers are twice as likely to struggle with obesity compared to other US workers. Obesity can also make it difficult to pass a DOT Physical, turning it from a health problem to a potential financial burden as well.  

 

For truck drivers looking to combat obesity, consider packing sustainable snacks, such as fruits, nuts, yogurt, and meal prepping ahead of time. Cooking at home and bringing it on the road will not only impact your health, but can also cut down on daily expenses. When eating out, look for greens, lean proteins, and whole grains.  

 

Drivers should also try to implement simple exercises, such as walking or stretching, during breaks. Resistance bands are a cheap way to stretch and exercise at rest stops, or simply find bodyweight exercises that feel best for you, like squats or push-ups.  

 

Cardiovascular Diseases (Heart Disease, Hypertension) 

Unfortunately, obesity goes hand-in-hand with many other health problems faced by truck drivers nationwide. Obesity, poor diet, chronic stress, and smoking are all factors that cause cardiovascular diseases and high blood pressure.  

 

Similar to fighting obesity, even small amounts of regular physical activity can have a significant impact on heart disease. Diet also plays a vital role in protecting your heart health, especially by reducing sodium intake and eating less processed foods.  

 

Mobile apps are a fantastic way to track your eating habits and exercise, providing a way to hold yourself accountable daily and monitor your progress over time.  

 

Musculoskeletal Problems (Back Pain, Neck Pain, Joint Issues) 

Sitting all day every day on the job does not just increase the risk of obesity and heart disease, it can also lead to potentially dangerous issues with your back, neck, and joints.  

 

Poor posture, inadequate seat support, and heavy lifting without proper technique are all contributing factors for musculoskeletal problems. Over time these issues can worsen and potentially become life threatening if not addressed.  

 

Consider investing in ergonomic seat cushions and lumbar supports, such as a brace or cushion. It can also help to adjust your seat and mirrors to encourage good posture while on the road. Stretching at rest stops is another way to significantly reduce your risk of long-term health problems, focusing on relieving tension in your neck, back, and shoulders.  

 

It is also essential as a trucker to learn the correct lifting techniques to avoid injuries. When possible, use tools like dollies to minimize strain. 

 

Diabetes  

Truck drivers also face a significantly higher risk of developing diabetes, with a 2018 CDC study revealing that they are 50% more susceptible to the disease than the national average.  

 

This life-threatening condition is often caused by a combination of poor diet, obesity, and lack of exercise, all of which are common challenges in the trucking profession. 

 

To avoid diabetes, maintaining a healthy diet and incorporating regular exercise into your routine are crucial. However, drivers over 45 with a family history of diabetes should be especially vigilant. Visit your doctor promptly if you start to exhibit any of the early signs, such as swollen gums, unexplained weight loss, or frequent urination.  

 

Sleep Disorders  

Truck drivers often have unique work schedules unlike any other career. Although this is what attracts some drivers to the profession, the irregular sleep patterns, stress, and lack of physical activity can lead to dangerous sleep disorders like sleep apnea and insomnia.  

 

Sleep disorders might sound more tame than other health problems on this list, but they can be just as deadly for yourself and other drivers on the road. To combat these disorders, try to follow a consistent sleep schedule, even if it is at odd hours of the day. Many drivers can do this by creating a restful sleep environment using earplugs, eye masks, and blackout curtains in their cab.  

 

It is also essential to follow the FMCSA hours of service regulations, and to never drive if you feel too tired.  

 

Mental Health Issues  

One of the most pressing health issues facing drivers across the nation is also one of the least talked about. Mental health issues, such as depression, anxiety, and loneliness, can be just as life threatening as other diseases if ignored and untreated.  

 

Due to long hours on the road, often in isolation, stress from tight schedules, traffic, and job demands, and a poor work-life balance away from family and friends, truck drivers are at a considerable risk of developing severe mental health issues.  

 

Some of the best strategies to combat mental health issues are by staying connected to loved ones through regular video calls, prioritizing physical health, and recognizing warning signs before they become worse.  

 

If you, or a fellow driver, are experiencing any signs of mental health issues, consider using resources such as teletherapy or in-person counseling.  

 

 

 

 

Truck driving is essential to our economy and way of life, which makes it even more important to protect the health of every CDL driver.  

 

For more advice on truck driving safety and well-being, check out the rest of our Driver Blog and connect with us on social media.  

Looking for a Good Truck Driver Workout? Here Are 9 Ideas

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truck driver workoutWorking out on the road is much easier said than done. Trucking isn’t a 9-5 job where you can find ample time to exercise during the evenings and on weekends. Truckers are out on the road for days, sometimes weeks at a time, which can make finding the time or ability to exercise very difficult.

That’s not to say that exercising while on the road is impossible. Just check Instagram or Tik Tok and you’ll see dozens of truck drivers sharing their workout tips. So how are these OTR and regional drivers able to work out while on the road? There are a few different options for truck driver workouts you can do.

Bodyweight Exercises

Becoming a master of your own body weight is one of the best feelings out there. These exercises center around using either no equipment or the equipment around you (or on your truck) for support.  

1. Pushups

Pushups are the most well-known bodyweight exercise and for good reason. They’ve been used for centuries to help people build up the muscles in their chest, shoulders, and arms.  

Pushups can easily be done in a parking lot or even in your sleeper berth. If you do plan on doing them in a parking lot, a rubber exercise or yoga mat is a good investment, so you’re not digging your hands into the asphalt.  

2. Bench Dip

Bench dips are great exercises for working out your triceps. This exercise involves placing a bench or stationary bar that can support your weight behind your back and holding on to it with your arms fully extended at shoulder width. Keep your legs extended forward as well and bent at the waist, so you’re in an “L” shape. Then, slowly lower your body by bending your elbow until your arms are close to 90 degrees. Using that same motion, bring yourself up again and repeat.  

In a gym setting, these can easily be done on a workout bench. For a truck driver on the road, bench dips can be done on the steps leading up to your cab or at a bench you find at a rest stop.

3. Planks

Planking is more than a short-lived internet fad from the late 2000’s. It’s a great exercise for burning fat and stabilizing your core and ab muscles.

You start by lying face down on the ground. Next, put your forearms and toes on the ground, while keeping your legs and torso in the air. Your body should be straight (like a plank). Now, you hold this position for a designated amount of time. You can start off by doing it for 15-20 seconds, and then work yourself up to a minute plus once you get the hang of it.  

Just like pushups, planks can easily be done in your sleeper berth or in a parking lot. You can even do a modified version called a “side plank” that works out your external obliques.

4. Shoulder Shrugs

Probably the easiest exercise on this list, shoulder shrugs are great for strengthening your neck and shoulder muscles while releasing tension. Lift your shoulders up to your ears as if you’re saying, “I don’t know.” Hold the position for a few seconds then release. Perform 10 to 15 reps and repeat for however many sets you want to do.  

Try this exercise while stopped at a red light, waiting on a shipper, or just taking a break.

5. Running/Jogging

If your goal is to burn calories, there’s no substitute for a good run or jog. The bad news is that this isn’t always an option while on the road, since most parking lots aren’t ideal for running in. But there are ways to get around this. Check your maps app to see if there’s a nearby park or trail that’s within walking distance of the stop you’re going to.  

While running is great for you, it’s not the easiest exercise to get into. If this is the case for you, practice high intensity interval training (HIIT) running. This is just a fancy way of saying that you run for a certain amount of time, maybe a minute or two, then you walk for a designated amount of time. You do this repeatedly until you’ve reached your time or distance goal.

As you get more comfortable, you can up the amount of time spent running and decrease the time spent walking. It’s a much easier way to start off than trying to run non-stop. 

Light Exercise Equipment

While bodyweight exercises are great, keeping a bit of spare room in your cab for some light exercise equipment will give you a whole new range of workouts to do.  

6. Grip Strength Trainer

Grip strength trainers are great for working out your forearms and increasing your hand dexterity. The awesome thing about grip strength trainers is that you can use them while you’re watching tv, looking at your phone, or just relaxing before bed.  

7. Resistance Bands

Resistance bands are the Swiss army knives of working out. They can be used in any number of exercises that work out your arms, legs, chest, abs and shoulders. Resistance bands come in a few different types that are usually color-coded, with red or black usually having the hardest resistance.  

While there’s dozens of exercises you can use resistance bands for, some of the most common are squats, triceps extensions and chest press.  

8. Dumbbells

While you probably won’t want to put an entire set of dumbbells from 5 to 100 pounds in your cab, just having one or two can be great for drivers looking to do some light strength training while on the road.  

Even better, consider getting a pair of adjustable dumbbells. These lock into a base, and you can move a notch to select your desired weight. You can find more information on these here.  

Bicep curls, triceps extensions, lawnmower pulls, and shoulder presses are just a few of the exercises you can do with a pair of dumbbells.  

9. Find a Gym

While most of the exercises you’ll see for truck drivers center around things you can do with your own bodyweight or equipment that can fit in your cab, it’s easier than you think to find a gym if you really want it.  

Take Planet Fitness for example. There are thousands of locations across the country, and with their black card membership, you can access any one of them. The great thing about these gyms is being able to use all the fancy exercise equipment like treadmills, circuit machines, and free weights.  

Now, the caveat with going to a gym is of course finding parking. If you’re going late at night, the staff may let you park in the lot, but that’s a very big maybe. Aside from that, you could keep a bike in your cab and bike from the nearest truck stop to the gym.  

As you can see, going to a gym as an OTR or Regional trucker isn’t the easiest thing to plan out. That’s why this option is usually better for local drivers, or drivers who have a dedicated route and have learned all the do’s and don’ts of their local gym.  

This doesn’t mean that OTR or regional drivers have to give up on the idea of going to a gym. There are some truck stops and rest stations that offer gyms specifically for truck drivers. Pilot Flying J and Travel Centers of America are two such companies. 

10. Bonus Tip – Healthy Eating

If you’re really looking to change your lifestyle and get in better shape, you can’t overstate the role healthy eating plays. You can have the best workout regimen around, but if you’re still eating poorly, getting fit is going to be an even bigger uphill battle.  

Simple changes like packing your own healthy lunches before hitting the road, and limiting the amount of sugar you take in will work hand in hand with exercising to help you see results quicker

While exercising as a truck driver isn’t the easiest thing to do, it’s by no means impossible. Whether you’re looking to get in better physical shape, lower your risk of disease, or just feel better about yourself, there’s nothing stopping you from doing it while on the road.

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How to Easily Reduce Truck Driver Stress on the Job

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How to Easily Reduce Truck Driver Stress on the Job

Stress. Everyone has stress in their lives. But for a truck driver, when stress impacts their life, it can truly be dangerous. If a driver is stressed and it impacts their thinking or decision-making, it is something that needs to be addressed. Immediately. Because truckers are bombarded with distractions all day long while trying to concentrate and drive safely, it can be hard to find ways to reduce added stress from their lives. But we’ve found a few fundamental things that can help. Here are a few ways to easily reduce truck driver stress on the job.

Get Some Sleep

The best way to reduce your stress levels is to be proactive in getting enough sleep. Without the proper amount of sleep, your body struggles to function well. One of the first things affected is your thinking. Decision making is tougher, and your attention span may shorten. All these things will lead to additional stress over the course of the day.

Great advice for any trucker: be sure to get your required hours of shut-eye to maintain a healthy mind, and reduce stress during the day.

Get the best sleep by keeping up with your bedtime routine. Reduce lights and distractions once it’s bed time. Put away your electronics before you get into bed for the night. So that once your head hits the pillow, all you need to do is close your eyes and fall asleep.

Eat to Reduce Truck Driver Stress

Stress eating is a real thing. But what about eating to reduce stress? There are plenty of foods that are known to reduce stress. Foods chock full of vitamins and minerals are known to help fuel your body and help improve your mood. Counter to this, foods without any real nutritional value can have the opposite effect.

Eating sugar or high levels of caffeine might give you a short burst of energy, but leave you dragging later. That’s certain to cause additional stress, and make your day drag even worse.

Avoid foods with short-term effects, and stick with foods that will help you stay healthy for the long haul. Keeping a good balance of foods that taste good and are good for you is a great way to keep stress at bay on the road.

Clear Your Mind with a Story

Concentrating on the road and traffic all day can take a toll on your nerves. Many drivers like to listen to podcasts or stories during the day to help pass the time. Some drivers prefer to listen once the workday is done.

After a long day on the road, many truckers find listening to audiobooks a terrific way to unwind and relax.

Once you are parked for the night, get comfortable, close your eyes, and press play. Transport yourself into a story about history, science fiction, crime dramas, or something light and happy. You can find any number of apps for your phone or tablet to play the audiobooks.

Advice from a Trucker

We asked our Drive My Way Facebook followers to let us know what helps them reduce stress.

Tim Petruccio mentioned a few different things that help him:

  • Tim Petruccio

    Tim Petruccio

    Increase following distances

    3 to 4 mph less than traffic during volume times

  • Turn off the outside noise (radio, phone calls, etc…)
  • Remember you are in control. You have the final say when it comes to YOUR safety
  • Get rest! Don’t spend 3 of your 10 hours on break, watching TV or gaming. Have a good meal, shower and then hit the rack
  • Think about the things you love (family, places, pets, etc.). Then picture yourself returning safely to them

Keeping family and friends close in your mind really can help too. It’s always good to know that no matter how tough your day is, there’s always a way to make the next day better.

Let us know what you think. Sound off on our Facebook post and let us know what you do to help reduce your truck driver stress. We’d love to share your best ideas with our readers!

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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

The Rules on Face Masks for Truck Drivers During COVID-19

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face masks

Cleaning supplies are hard to come by these days. Go to most grocery stores, and you’ll have a hard time finding disinfecting wipes, hand sanitizer, or protective face masks. For Americans staying home, that’s inconvenient, but soap, water, and some good old’ fashioned elbow grease will do the trick. For essential workers like truck drivers, going without these supplies is a significant health concern. Now, in some states, it’s also illegal. 

There is a lot of conflicting information being shared among the trucking community about face masks for truck drivers. When in doubt, the best thing you can do is to ask your company about their policies and what resources they offer. However, especially if you are driving OTR, it may be helpful to be familiar with the policies in multiple states. Here’s what you should know about face masks for truck drivers during COVID-19.

When to Wear a Face Mask

gas station

COVID-19 spreads most dramatically through person to person contact. Any time you are near other people, try to put 6 feet of distance between yourself and the other person. In any situation where it is difficult to maintain socially distancing practices, the Center for Disease Control (CDC) recommends wearing a face mask.

For most truck drivers, that means that your risk when you’re alone in your cab is low, but a mask may still be required. Whenever you make contact with others, a mask is a must. That includes pumping fuel, going into a truck stop or gas station, picking up food, and being at a shipper/receiver.

Geographies with Specific Rules

There are some situations where you are required by law to wear a face mask. International border crossings are one of those times. If you are traveling between the United States and Canada or between the United States and Mexico, you are required to wear a mask for border crossings and while in transit. If you do not show any symptoms, you will typically be able to continue your route. However, if you display any symptoms, you may be required to stay in quarantine for 14 days. 

Similarly, in many of the states in hard-hit regions, truck drivers are required to wear a non-medical face mask. The penalties for failing to wear protective face equipment range from large fines to imprisonment.

As of April 24, the states that legally require truckers to wear a face mask include Connecticut, New York, Maryland, New Jersey, Pennsylvania, and Rhode Island. In addition, several states have cities or regions that require a face mask. 

States with at least one region requiring a face mask include North Carolina, California, Texas, Florida, Hawaii, Michigan, Oklahoma, and Massachusetts.

As we understand more about COVID-19 and ways to reduce spread, mask regulations are becoming stricter. The list of states who legally require a face mask is likely to grow. To be confident that you are always within regulations, follow the CDC recommendation to wear a mask at all times when you are in public. 

Types of Face Masks

When face mask regulations are passed for truckers, you don’t need a medical-grade face mask. In fact, you’re expected not to. The best types of face masks are N95 respirators and surgical masks. Both of these types of masks are currently in short supply and are reserved for medical professionals. As a driver, you have a few other options that will help keep you safe and healthy. 

Bandanna or Similar Face Coverings

This is a great quick-fix option for drivers. A bandanna is easily folded and tied to cover your mouth and nose. It’s not medical quality, but it’s better than nothing and will slow the virus transmission. 

DIY Masks

You’ve probably already seen people wearing DIY face masks in everything from plain colors to crazy patterns. The beauty of a DIY version is that there are many effective ways to make one, and most people already have the materials needed. 

Cotton is the recommended material for face masks because it is a tight-knit fabric that reduces virus transmission. You can get cotton fabric squares, but an old t-shirt will also do the trick. The key to a good mask is multiple layers. The face mask should fit snugly but allow breathability. You can make a no-sew mask following this video from the U.S. Surgeon General, Dr. Jerome Adams. The CDC also has recommendations and instructions for a sewn version of the mask.

Get the most out of your face mask

When used correctly, a cloth face mask can help reduce the spread of COVID-19. In order to make sure you get the maximum benefit, wash your mask regularly. A washing machine is effective in sterilizing the fabric. Wash your hands before and after you put on or take off a mask, and avoid touching your eyes, nose, or mouth in the process.

The Bottom Line

The regulations for face mask requirements are changing rapidly. At a minimum, the CDC recommends that all Americans wear a mask in public. As a truck driver who travels between several locations, it’s best to be prepared. Keep a mask in your cab and plan to wear it when you go outside.

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Truck Driver Health and Wellness: 10 Tips from an Expert

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Truck drivers must be able to drive safely. For their sake, and the sake of all the other drivers on the road. So truck driver health and wellness is an important topic in the industry.

In the US, the Federal Motor Carrier Safety Administration, FMCSA, requires all commercial vehicle drivers to obtain a DOT medical card, showing they’re fit for the road. For drivers in good health, a 24-month card will usually be issued after the screening is complete. But for some drivers with new or pre existing medical conditions, temporary cards may be issued. These temporary cards give the driver time to properly correct or address the medical issue discovered.

For many drivers, this isn’t always that easy. The stress many drivers already have can compound with the added stress of a newly found medical problem. Factor in the sedentary nature of the job, and these medical issues might not be that easy to correct. Or correct in time to meet the deadline on the medical card. If you’re looking to improve your truck driver health and wellness, here are 10 tips from an expert to get you started.

Bob Perry, the Trucker Trainer, has worked to bring wellness expertise to the driver community for decades.

Bob brings a unique perspective to the transportation industry. He is the son and brother of career drivers⁠—both owner-operators for the last 75 years. He’s passionate about working with truckers on their health and wellness. Specifically as it relates to drivers losing their jobs as a result of health issues.

“We lose thousands of drivers every year from failing their Recertification Medical Exams. Many of these failures are due to elevated blood pressure, high glucose & BMI’s levels. Weight plays a significant factor in these cases. We need to support our drivers with the tools necessary to live and work healthy on the road”

Speaking with Bob, he’s provided these great tips to help drivers get and stay fit for the long haul.

Tip 1: Goal planning

Sit down and write out what exactly it is you want to achieve. The goal could range from weight loss, to building strength and endurance, or even to relieve depression.

Tip 2: Be honest with yourself and make your goals realistic

Everyone is made up differently. Never compare yourself to someone else; it’s genetically impossible!

Tip 3: Now that you have your goal, write down the steps you are going to take to get there

It’s impossible to reach that higher level without taking one step at a time. No time like the present to set a new goal! February is a good time as any other to make your new year’s resolutions stick. Goals can be as big or small as you need them to be. But be certain that they’re attainable. For each goal you set, break it down into bite-sized pieces. If you’ve got a goal to lose some weight, a good plan might start with simply cutting out one soda each day. Then work to do that every day. Eventually, it becomes a healthy habit.

Tip 4: Water, you need to flush out your system

Drinking enough water and eating healthy foods are so important! If you are dehydrated, it impacts almost every aspect of your body. You don’t think as clearly, your skin shows signs of stress, and it might even make you feel extra tired.

Tip 5: Protein, first thing in the AM

The same goes for eating a healthy diet. Starting the day with protein can help you feel full longer and keep the urge for unhealthy snacking at bay. These tips are good for any trucker looking to start some healthy habits over the road.

Tip 6: Be prepared

Have your protein ready for the next morning and snacks for the day.

Tip 7: Begin your workout routine slowly; two to three times a week is great

Your workout should consist of strength training and cardiovascular exercise.

Tip 8: Think ahead, plan your next workout

Getting into an exercise routine is great advice for any truck driver health and wellness plans. Like Bob mentioned earlier, be realistic and have a plan when starting. Short walks a few times a day, or even some quick exercises here and there, might work better than jumping into a plan to spend 2 hours in the gym every day. Bite-sized progress here is the best plan for long-term success.

Tip 9: Staying motivated

The key to long-term success in being healthy, know how to motivate yourself over and over again. If you do the same thing, you will stay the same.

Tip 10: Last but not least, never beat yourself up if you fall off the program

Avoid going down the unhealthy road two days in a row, it then becomes a habit. Nobody is perfect. Sometimes life gets in the way of any well thought out plan. When you try something new, there’s always a chance that you’re going to have good days and bad days. The key takeaway from Bob related to this is to know that each day is a new opportunity to be happy and successful. If your motivation wanes, have a plan to get yourself back on track. And at each stumble, know that you can dust yourself off and get back on the road to a healthier you!

If you’re looking for some additional information from Bob, and some help for getting healthier to pass your re-certification test, you can find out more here.

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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

Dealing with Homesickness Over the Road

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dealing with homesickness over the road

A professional truck driver might spend a significant amount of time away from home. They miss out on family events, children’s milestones, and spending time with their friends. After driving for a while, it can become a part of a driver’s normal day-to-day reality. But for a new driver, or a driver new to being gone for days or weeks at a time, homesickness over the road can be a tough thing. If that’s something you’re dealing with, here are 4 helpful tips for dealing with homesickness over the road.

1. Recognize the symptoms of homesickness when they start

Feelings of anxiety or sadness can strike without warning. Or feeling sad when you’ve packed up and headed out for another week away from your family. One of the best ways to deal with homesickness is to recognize and acknowledge it as soon as it starts. Missing your home and family is normal. For many drivers it’s a reality of the profession. So it’s important to know that everyone feels this way sometimes, and it doesn’t help to try and push the feelings aside and not deal with them.

2. Stay busy with a new hobby

Find ways to keep yourself busy when you’re not driving. Picking up a new hobby is a great way to keep your mind busy. Learning how to do something new can help boost your mental state and drive away feeling of anxiety. Photography, staring an interesting collection or even picking up an instrument are great hobbies for truckers. Keeping your mind busy when you’re away from home can be a great help to your overall mental health.

3. Take your family with you

Make your home away from home, feel like home. Bring the family along with you over the road! Keep a few favorite pictures in the cab of your truck. Skype your family into scenic stops along the way. Or have them call you from special family gatherings or school milestones you’re going to miss. Make plans to call and check in each night when possible. Sometimes virtually being there with your family can be enough to help squash some of those feelings of homesickness while you’re away. In addition, some trucking companies also let you travel with your spouse. If this is important to you, be sure to ask this question when going through the interview process.

4. Travel with a pet

Bring your dog with you! If your carrier allows you to drive with your dog, bring him along. Travelling with a pet can help your well-being in many ways. It give you someone to talk to during the day, a reason to get some exercise each day, and a way to be social in an otherwise isolated environment. Having a constant reminder of home with you as you drive can help reduce those feelings of homesickness.

Also, by bringing your dog along with you, you have a perfect opportunity to interact with other drivers.

Having your dog with you when you’re at a truck, makes for an easy conversation starter with other truckers. Everyone loves to talk about their dogs and ask about other people’s dogs. This ensures a few times each day you’ve got a built-in reason to strike up a conversation with someone, even if it’s just for a few minutes.

As mentioned above, everyone gets sad and feels lonely sometimes. With any changes to your overall mood, it’s smart to be honest and open about your feelings. If you notice your feelings of homesickness are turning into something more extensive, be sure to reach out and tell someone. A little bit of homesickness vs. about with depression, could be better addressed with an honest conversation with your doctor.

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

3 Ways to Overcome Truck Driver Depression

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truck driver depression

Truck drivers spend a significant time away from home. They might not have much quality time with family and friends for long stretches of time. Truckers might spend most of their day without actually talking to anyone face-to-face. Compound this with an extremely high-stress job, and it’s probably not too difficult for a trucker to develop some feelings of loneliness and anxiety. If those feelings don’t get addressed properly, true depression can soon follow. Here are 3 ways to overcome truck driver depression.

What is Depression?

Almost everyone has days when they’re just not feeling 100% happy. Or maybe a mild stretch of feeling sad over something. But actual depression is different. It’s when these feeling last more than a few weeks. And the symptoms cause physical changes to a person’s everyday life. Symptoms can range from mild things like loss of sleep, mood swings, or lack of energy. Sometimes symptoms can be more severe, and result in someone not able to get out of bed or leave their house for days. Truck driver depression rates are almost 2 times that of the general population..

More than 17 million U.S. adults—over 7% of the population—had at least one major depressive episode in the past year.  – National Alliance on Mental Illness

Tip 1: Recognize and React

Be receptive to your own thoughts and feelings. Also be accepting of others asking you if you’re doing ok. Once you’re aware that there’s an issue, you can work to make changes to help address it. Truck drivers usually have time in the evenings to do their research. Take that alone time and flip it from a negative to a positive. Listen to a good mental health podcast. Start to put together plans to begin to feel better, and stay ahead of things should symptoms arise again the future.

Tip 2: Don’t Make Things Worse

Rather than dealing with any type of problem, some people think that things will just get better or try to fix it themselves. Or some people prefer to not seek help when they don’t feel great, and just hope things go away. With depression, it’s not always just that easy. Thinking this way often leads people to try and mask systems by abusing alcohol or drugs. Or taking out anger and frustrations on friends or loved ones. Truck drivers already have a high rate of drug/alcohol abuse. Seek help as soon as you recognize symptoms. This is something that’s not just going to go away on it’s own if left untreated.

Tip 3: Plan to Stay Healthy

Once truck driver depression is being treated, it’s time to start planning ahead to make sure they stay healthy. There’s plenty of resources out there that help find ways to reduce stress. There’s plenty of ways to stay in touch with your family and friends while away from home. And lastly, there’s plenty of ways to keep your mind and body in shape with a good diet and plenty of exercise out on the road.

Changing Times

The stigma associated with mental disorders and illness continue to decrease. People with depression issues no longer need to hide in the shadows alone. There are more support organizations and resources available than there ever have been. Some trucking companies even offer mental health benefits and resources specifically to their drivers. Truck driver depression is something that can be identified, treated and overcome when the driver connects with the right resources.

If you or someone you know are struggling with depression, and need someone to talk to, please seek help. If you can’t get in touch with your doctor. a great place to seek help is through the National Alliance on Mental Illness. The NAMI HelpLine can be reached Monday through Friday, 10 am–6 pm, ET. 1-800-950-NAMI (6264) or info@nami.org.

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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.

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4 Ways to Increase Your Home Time

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home timeTruck drivers have a tough job. Driving thousands of miles each week can mean many nights away from home. It can add up to hundreds of nights away from their own bed each year. Though the paychecks might be great, all those nights away can take a toll on mental health and overall stress levels.

Of the mental health concerns that truck drivers experience, loneliness tops the list. Nearly a third of drivers say being alone all day and away from their family is a “significant issue affecting their mental health. – Business Insider

For truckers looking to spend more time with their family and friends, here’s 4 ways to increase your home time.

1. Run the Same Short Routes

If you look for routes that are about 200 miles each way, you can run those daily and be home every night. The more you focus on finding those jobs, and being consistent in your work, it can lead to a highly predictable and efficient schedule. You’ll most likely find cost and time savings as well. If predictability and repeating routines are your cup of tea as a trucker, this is the best type of work to maximize your home time.

2. Be Flexible

If you keep an open mind on working weekends, it could lead to more time at home over the course of a year. Consider working holidays as well. If you can convince yourself that weekends and holiday are just like any other workday, you could find yourself being rewarded for working when others won’t. There could even be some bonus money in it for you depending on your carrier.

3. Put in Your Time

Driver schedules usually get better with time. The longer you stay with a carrier, the higher priority you get when choosing routes. Newbie drivers tend to have to grind out the least desirable routes while gaining seniority. This can translate to the most miles away from home. But if you can grind it out and put in the time, you could eventually find yourself first in line for the prime routes. And the most time at home as well. Stick with it!

4. Be Okay with Less Pay

Some carriers offer great options for drivers to increase their home time. You can find opportunities where you might work 7 days on, and then have the following 7 days at home. Find jobs that are setup with these unique types of schedules. Find ways to be okay with the trade-off in pay. You’ll find that you can certainly have plenty of time at home.

Truckers are always seeking ways to improve their work-life balance. Finding ways to spend more quality home time is usually at the top of the list. We’ve given you 4 tips to help you strike that balance, and increase your time spent with family and friends. Do you have a great tip for your fellow drivers? Drop them in the comment box at the bottom of this page.

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3 Tips for Avoiding Sickness Over the Road

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3 Tips for Avoiding Sickness Over the Road

Fall is almost here, and that means cold and flu season is just around the corner. Everyone has to deal with germs every day. And most people try to stay mindful of how to avoid sickness and stay healthy. Though many people can keep their workplace as clean as they’d like, truckers just don’t have that luxury. Your surroundings are always changing. You interact with tons of people (directly and indirectly) at every truck stop or loading dock you encounter each day. Every one of those interactions might have the potential to make you sick if you’re not careful. So, for you truck drivers, here’s 3 tips for avoiding sickness over the road.

Take care of yourself

As the old saying goes, an ounce of prevention is worth a pound of cure. Knowing this, you should do what you can to keep yourself healthy. See your doctor at least once per year. Take all your necessary medications and supplements as needed. Drink plenty of water to keep your body hydrated. Eat a healthy diet and get regular exercise. Reduce your stress levels. Get enough sleep. These simple things can keep your body in tip-top shape to help you fight germs and avoid sickness year-round.

Wash your hands

The easiest, and most effective thing for avoiding sickness is to wash your hands frequently. Every time you leave your truck cab, wash your hands before you return. Wash them before you use your phone again.

Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. –Center for Disease Control

Use soap and water every time if possible. If you can’t get to a sink, keep a small bottle of hand sanitizer in your pocket. Keeping your hands clean can reduce your chances of getting sick. Bonus tip: wipe down your phone a few times each day as well. Your phone can be dirtier than a toilet seat!

Know what to do if the flu strikes

Sometimes when you do everything right for avoiding sickness, the flu can still strike. Safety still needs to be your number one concern. Knowing your own limits is very important. So, if you’re really under the weather, do what you can to rest and get better. This might mean pulling off the road for a while so that you can keep yourself, and other drivers, safe.

Take advantage of these 3 helpful tips and you can give yourself an edge on avoiding sickness this flu season. Feel free to drop your best tips in the comments below, and we’d love to share them with our drivers. If you liked these tips and want to get more like this, download our eBook.

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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

10 Suggested Truck Driver Apps

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10 Suggested Truck Driver Apps

“I know a great app for that”! That’s a pretty common thing to hear whenever you’re trying to find a new way to be more efficient or focused about some aspect of your life. There are literally hundreds of thousands of apps available for your mobile devices, with more being added daily. We’ve put together a list of a few great truck driver app suggestions to make your life easier.

Truck Driver Apps to Make Driving Easier

1. Waze

Waze: one of the largest travel and traffic app, with over 100 million downloads. Maps are user-updated minute-to-minute. The app gives the most current traffic conditions and potential reroutes due to traffic jams or road closures. In changing traffic conditions, Waze can keep you moving instead of wasting time sitting in traffic jams.

2. Gasbuddy

Gasbuddy: this is a great app to help you keep your gas expenses low. This app provides very timely user-sourced information about gas prices in your current location. As well as locations that you’re planning on stopping at further down the road. If you are given incentives to keep gas prices low, this app and a little extra planning helps you save!

3. TruckerPath

TruckerPath: for help finding weigh stations, rest stops, and amenity info at those truck stops. Considered by some as the most versatile apps for truckers, it can also give weather updates and provide opportunities for truckers to communicate with each other out on the road.

4. Camscanner

Camscanner: This app can help make it easier to keep track of all your receipts that you accumulate while out on the road. You can scan receipts and easily save to the cloud rather than risk losing paper copies. This scanning app works any time, anywhere, without the need for any additional equipment. It’s a great truck driver app that will help keep your expense reports accurate.

Truck Driver Apps to Make Life Easier

5. Keep or 6. Evernote

Keep or Evernote: these apps are very useful for keeping track of to-do lists, reminders or other notes that you  might normally write in a portable notebook. Collect information and keep everything in a handy app for access across all of your mobile devices. Quickly create practical notes like grocery lists or new music to download. It can even save more detailed notes to help you keep your thoughts organized if you’re thinking about writing a book!

7. Skype

Skype: this app has been downloaded literally billions of times. This app helps you keep in touch with family and friends while out on the road. It allows you to have a video chat, rather than just a phone call or text conversation. Skype is also is a great tool for messaging, screen-sharing, and file sharing. You can use this app to help plan date nights or be a “virtual” part of family activities that you might otherwise miss.

8. Headspace

Headspace: we highlighted this app a while back and had great response from some drivers. This app is beneficial to reduce anxiety and boost mindfulness & happiness at any point in the day. If you need a quick 2-minute stress-reliever, or a longer, more soothing session to help you sleep, Headspace is a great app for your overall mental health.

Lastly, we’ll mention a type of app that can help you spend LESS time on your phone. If you think you’re wasting too much time online, one of these could be beneficial to you. With the increase in the amount of time people spend on their phones every day, these types of apps are also gaining popularity.

9. Flipd or 10. ScreenTime

If you think you’ve got an issue with the amount of time you’re spending on your phone, or on social media, you can try either Flipd or ScreenTime. These tools help you track your online time. You can also block selected apps from being used during set hours of the day.

It seems every day there’s a new app created to help you in one way or another. Some are great for making life easier, others are great for keeping in touch. And still others that are simply ways to play games or help pass the time. We hope this short list of recommended truck driver apps is helpful to you. If you’ve got a suggestion for a great app for another trucker to try out, mention it in the comments section below, or drop a link on our Facebook page here. We’d love to share your great ideas with other drivers!

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