Mental Health & Wellness Tips for Truck Drivers

Maintaining mental health as a professional driver is an ongoing journey, one that requires awareness, patience, and support. When you consider the stressful nature of the occupation like long hours, isolation, and adverse driving and delivery conditions, there is a definite risk of detriment to one’s mental health. It’s easy to get caught in cycles of stress, regret, isolation, or worry, but small changes can make a big difference over time.

Gut-Brain Axis

Most people probably don’t know that the human body is only about 50% native human cells and the rest is bacteria, fungi, microbes, etc. A lot of the foreign cells are in the digestive tract which contains about 200 million neurons. The nerve tissue in the gut links with the brain via the gut-brain axis making the gut microbiome (bacteria and microbes) surprisingly influential upon a person’s mood, attitude, and even personality. Here are the bullet points:

• Neurotransmitter Production: Gut microbes produce and influence neurotransmitters. For example, about 90% of serotonin, a key mood regulator, is produced in the gut. An imbalance in the gut microbiome can lead to lower serotonin levels, which can negatively impact mood, leading to symptoms like irritability or even depression.
• Stress Response: A balanced microbiome supports the production of anti-inflammatory compounds that help manage the body's response to stress. When this balance is disrupted, it can increase inflammation, potentially leading to heightened stress responses, irritability, and anxiety. Some studies even suggest certain gut bacteria may help reduce cortisol levels, a key stress hormone.
• Personality Traits: Research has found that certain bacterial strains correlate with personality traits. For instance, people with a diverse and balanced microbiome tend to be more social and less prone to anxiety, while those with fewer types of gut bacteria may show higher levels of neuroticism or introversion.
• Cognitive Function: The gut microbiome influences brain development and cognitive function, affecting learning and memory. A healthy, balanced gut can support clearer thinking, better focus, and improved mental agility.

Recognizing Warning Signs of Mental Health Struggles

When you're feeling stuck, the cause may not always seem clear but the impact is real. Hopelessness and a sense of being unable to change your circumstances can leave you feeling emotionally paralyzed. It’s easy to get lost in regret or worry, making it hard to stay present and engaged with the world around you. Pay attention to personal warning signs, such as mood swings, persistent sadness, irritability, fatigue, changes in appetite, difficulty sleeping, or a lingering sense of hopelessness.

Practical Tips for Mental Wellness on the Road

• Staying Connected: Calling friends or family regularly, joining driver support networks.
• Healthy Routines: Simple exercises and healthy eating.
• Mindfulness and Stress Relief: Meditation apps, listening to calming podcasts, or taking short breaks for mental recharge.
• Setting Boundaries: Prioritizing rest to avoid burnout.

How to Seek Help and Help Others

• Encourage open conversations about mental health and try not to degrade or minimize what someone is going through.
• Outline steps if drivers feel hopeless, including talking to someone they trust or reaching out to a mental health professional.
• Mention resources like the National Suicide Prevention Lifeline (988) and any specific hotlines for drivers.

Conclusion: You’re Not Alone in the Journey

Relying on experience and procedure alone to perform your job isn’t enough, prioritizing your mental well-being is a crucial aspect of your ability. Remember, there’s no shame in reaching out for help, whether through talking to a friend, using mindfulness tools, or contacting a mental health professional.

Mental health is complex and deeply personal, but you’re not alone. There’s a whole community of drivers, family, and professionals ready to support you. So, as you continue down the road, make sure to take care of the person behind the wheel.