Truck drivers have a reputation for being tough. And while you work hard and are dedicated to your jobs, “tough” doesn’t mean you’re impervious to the stresses of life on the road. In fact, just being a truck driver puts you at a higher risk for depression, anxiety, and PTSD. Not focusing on your mental health can also affect your ability to focus on the job and contribute to unsafe decision-making or destructive behaviors. Since May is Mental Health Month, we wanted to put together some tips to help yourself and others. Now, more than ever, it’s important to focus on our mental health and stay connected with one another!

1. Keep Your Mind Sharp

Doing brain exercises plays an important role in caring for the mind. They can help boost your memory, focus your concentration, and allow you to pay better attention to your daily tasks.

• Do a     jigsaw puzzle - it strengthens your ability to see how pieces fit within     the big picture.
• ‍
• Learn a     new dance move to improve your memory and how quickly your brain can     process things.
• Take up a     new hobby or learn a new language.
• Figure out     a new way to do a daily task.
• Do word or     number puzzles like Sudoku or crossword puzzles.

2. Stay Connected With Loved Ones

Thankfully, technology helps us stay connected to our loved ones no matter how far away we are.

• Video     chats, phone calls, and text messages are literally at your fingertips     whenever you have a break from driving.
• Bring     photos or sentimental items that remind you of home.
• Send     postcards to your friends and family.
• Utilize     our Carter Express passenger policy to bring a friend or family member     with you on one of your trips.

3. Get Enough Quality Sleep

Altered sleep patterns, whether not enough or too much, can affect many mental health issues. Sleep apnea, for one, can be linked to chronic fatigue and depression and is common among truck drivers.

• Set a     nightly routine to get your body ready for sleep.
• Avoid     caffeine and heavy meals in the evening.
• Limit the     use of electronics before bed.
• Try a     weighted blanket to help you stay asleep.
• Keep a     sleep diary to help you evaluate your sleeping habits.
• Talk with     your doctor about a sleep study.

4. Find Ways to Relax

Truck driving jobs can be high stress, so it’s important for drivers to find ways to relax.

• Get     moving. Stretching and exercising will not only help you physically but     can help you clear your mind and ease tense emotions.
• Listen to     music or a podcast.
• Get a     good night’s sleep (see #3).
• Meditate.
• Practice     deep breathing techniques.

5. Know the Warning Signs

One of the most important things about improving your mental health is to know when you are struggling. Recognizing the warning signs of anxiety or depression will help you utilize your relaxation tools or seek help faster. Common symptoms of depression and anxiety include:

• feeling     nervous or tense
• difficulty     concentrating
• a sense     of apprehension or dread
• extreme     sweating
• upset     stomach
• muscle     tension
• headaches     or body aches
• insomnia
• feelings     of hopelessness
• lost     interest in activities you used to enjoy
• mood     swings

6. Seek Help

It’s never too early to ask for help if something feels “off”. Even if what you are experiencing or feeling falls in a normal range of emotions, it’s always beneficial to have someone to talk to.

• Carter     Express drivers have access to free Teladoc services, which allows you to     schedule your physical and mental health appointments wherever you are.
• Take     advantage of our Carter Express Driver Relations team to discuss what     tools and procedures could help reduce driver stress on the road.
• If you     are in crisis, call the National Suicide Prevention Lifeline at     1-800-273-8255.

Being a truck driver is one of the hardest jobs out there, but it does not have to take a huge toll on you mentally and physically. Use some of these tips to help you improve your mental health and enjoy your time out on the road.