Taking Care of Carrier Mental Health on the Road In and Out of the Holiday Season
Heading into the holiday season is often synonymous with spending time with loved ones, however for carriers, it can be a reminder, and spotlight, on the lonely nature of long-haul transport. Of all the issues facing the trucking industry, driver health is one of the most prominent. Though many companies have programs in place or are sharing thought leadership on how drivers can stay physically fit, one piece is often missing: mental health.
What is SAD
Seasonal Affective Disorder (SAD), commonly mislabeled as the “Winter Blues,” is a legitimate issue in climates that experience cold weather and limited sunshine. Even people who don’t typically suffer from mental health concerns can experience this seasonal depression. For truck drivers, this can worsen the already present stress.
Talking about carrier mental health
Excessive time away from loved ones and loneliness rank among the leading reasons truck drivers leave an otherwise good-paying career. While these feelings can persist year-round in varying degrees, hauling freight or hunkering down at a truck stop during the holidays often proves difficult.
Symptoms to look for
Loss of appetite and significant weight change
Increased irritability
Extreme lethargy
Inability to get a good night’s sleep
Sadness for most of the day, almost every day.
Anxiety
Trouble concentrating
Limbs (arms and legs) that feel heavy
Things you can do
Don’t convince yourself that feeling bad is an occupational hazard. There are ways to combat seasonal depression and loneliness while on the job. That’s why it may be worthwhile to consider the following proactive measures to navigate holiday emotions and ongoing loneliness.
Establish regular communication: Whether it’s Zoom, Facetime, WhatsApp, or just a phone, ensure that you have a viable communication option every day. Even if you don’t have the time to contact your loved ones on a specific traveling day, keeping the option of communication open can sustain comfort as you travel. It will also mean that your family members can contact you anytime in an emergency, providing peace of mind.
Bring photos: Loneliness is often a side effect of feeling like you’re no longer connected to family life back home. To minimize this feeling of separation, try to keep pictures of your family or any loved ones with you while traveling. Even if you are having regular conversations with them, it’s a good idea to place pictures on your dashboard or in your wallet so that you can always see the people who are important to you if you start to feel down.
Get Vitamin D any way you can: You can try this in a few different ways. You can, of course, get vitamin D supplements, but there are other effective, albeit a little more elaborate, methods. You can try light therapy, which involves sitting in front of a light box placed at a specific distance from you for about 30 minutes each day (consult with your doctor on this). Light therapy is the most common and effective therapy for seasonal depression. This routine can easily fit into a daily routine, such as when eating breakfast. People who use a lamp often see results within two to four days, though it may take about two weeks to reach its full benefits. Another alternative to this is using light glasses containing LED lamps that expose your eyes to light. They’re a more convenient alternative to light boxes because they allow for standing and walking activities.
Engage in aerobic exercise: Exercise increases and releases dopamine and serotonin levels. Low levels of these brain chemicals can trigger depressive moods. This doesn't mean you have to necessarily do jumping jacks and burpees to feel good, however (although, go for it if you’d like to). Taking short walks, performing a series of stretches, or doing yoga can also prove beneficial.
Connect with your community, even if it’s small: Never forget that you are part of a community. It might be as small as simply saying “hello” or having a conversation at a local diner or common local stops. Whatever it is, try to have at least one social interaction each day to stay sharp and stave off the feeling of loneliness.
Make sure to unwind at the end of a day: Unwind with 30 minutes of a funny book, show, or even YouTube videos. You’ll instantly feel refreshed and more positive. Avoid negative news, shows, movies, and articles, when possible, to prevent them from unnecessarily weighing down your mood. We know this one is easier said than done but the littlest things can become touchstones of healthy self-care.
Sparrow Cares
Sparrow is a logistics company, but we know that there’s much more to this business than numbers—the people behind every step of the transportation industry are valuable, and the Sparrow team never wants to take that for granted. Thank you for all the hard work you do.
Want to work with a people-first 3PL? Contact us today.