The Top 10 Self-Care Tips for Truck Drivers
As an Owner-Operator, you are held accountable to different people: the shippers, customers, and brokers you do business with, the carrier you lease onto or the Owner-Ops leased onto you, the general public that relies on you to deliver goods, and of course, your family - whether you’re born into it or choose it - who may depend on you for any number of things from care, to finances, and more.
But how often do you think about being accountable to yourself? How often do you put yourself first? How often do you take the time to notice how you’re feeling and doing? Taking care of ourselves is just as important - if not more - as taking care of others. After all, how are you expected to take care of others if you don’t take care of yourself, first? You matter and you are worth it.
What exactly does “self-care” mean and look like? It will be different for everyone, and like so much within wellness, it’s all about finding something that works for you and sticking to it. Here are ten self-care care ideas that you can practice on the road and become the best version of yourself.
Breath in fresh air
You spend so much of your day in your cab driving, sleeping, or eating, or other. Outside of re-fueling, using the restroom, and picking up food, it can be hard to make an effort to take extra time for fresh air. Fresh air works wonders for our health and wellness. It’s beneficial for our breathing, digestive, and immune systems and boosts our energy and moods. Especially as you’re seeing and exploring new places, make it a point to get out of your cab every day to breathe it all in.
2. Move your body
Speaking of getting fresh air, take advantage of the fresh air and move your body! Aim for a minimum of 10-15 minutes per day. Simple movement works wonders on your body, offsetting the amount of time you spend sitting. It also releases endorphins that make you happy.
Movement can be easy and inexpensive - you don’t need to have equipment in your truck or a gym membership. Walking, running, or stretching all count as movement. Try this 10-minute video workout for truckers or this 30-minute video yoga for truckers. Or, find something else that works for you. Any and all movement helps!
3. Stay hydrated
Did you know that drinking at least half of your body weight in ounces of water daily is recommended? Drinking enough water is vital for various health and wellness efforts, including how it helps you feel more energized, alert, and focused.
To avoid dehydration, keep a large water bottle in your cup holder for convenience and take regular sips throughout your day. While drinking more water often equates to having to stop to use the restroom more, seemingly distracting you from reaching your destination, the truth is it helps you reach it more safely and effectively.
Don’t like water? You can add a slice of lemon or flavoring drops to mask the taste.
4. Rest Up
While it seems obvious, the importance of sleep can not be overstated - not only for your ability to drive safely but for your overall health and well-being. Most adults require between 7-9 hours of sleep, but long haul truckers average less than five hours per night, risking safety in addition to the health and well-being of yourself and others.
Developing a bedtime routine and setting yourself up for success is the foundation of a good night’s sleep. Check out this list of tips and tricks to help you get there.
5. Practice gratitude
Practicing gratitude has been linked with increased optimism, sleep quality, physical health, and reduced anxiety and depression. Take the prompt, “I am grateful for ________,” and fill in the blank. List out the top 3 things you’re grateful for every day. It can be anything that comes to mind, big or small. Maybe it’s a person in your life, the food on your plate, the roads you’re driving on, a memory you cherish. Record your gratitude in a physical journal or the notepad on your phone and keep it to yourself, or share it with friends and family or publicly on social media. Whatever you choose, make it part of your routine. Over time, notice improved health and wellness outcomes from this simple act.
6. Make the Most of Downtime
Waiting for long periods can be frustrating, between complying with Hours of Service, delays at shippers or receivers, the reality of maintenance or repairs, and navigating a change of plans due to weather or road conditions. Shift your mindset to take advantage of this time and do something for yourself. Listen to an enthralling podcast, learn a new language, or try your skill at the daily Wordle. Here are 9 ways to make the most of it.
7. Connect with loved ones back home
Life on the road can be isolating and lonely. Make an effort to stay in close contact with friends and family by leveraging the technology. Pick up the phone to call and say hello. Check-in on others and let them know how you’re doing. Take it to the next level with a video call to see their faces. If you prefer to do things by snail mail, pick up a postcard on the road and mail it to surprise someone special. Sending and receiving mail feels so good - it’s a win-win.
8. Pause and Catch Your Breath
Given the many challenges of life on the road, the pandemic, and other stressors, mental health issues are more widespread than ever before. Meditation and mindfulness provide avenues to pause, be present, and process what is going on. Check out Insight Timer or Headspace, two free apps that offer guided practices to check-in and connect with yourself.
9. Splurge on yourself
Have you had your eye on something lately but hesitated to purchase it? Maybe you pick up an extra coffee that day or order a fresh set of new bedding for your truck. Pamper yourself in your cab with a rejuvenating face mask. The bottom line is that you’re doing something for you that you love and makes you feel like yourself. Treat yourself!
10. Seek professional help when needed
There is nothing quite like knowing when you need to seek help. It’s important to remember that you are not in this alone. Many others are in the same storm as you, and you don’t have to weather it alone. While the many stigmas of therapy or counseling, the truth is there is nothing to be ashamed of with it. It is not a sign of failure but rather of success. Think of it as an investment in yourself. It does come with a price tag, but you are worth it. If you have health insurance, it is worth checking to see if it is covered.
There are many virtual therapy and counseling options, including BetterHelp and TalkSpace. You can shop around to find a professional that works for you, sign up for the right treatment plan, and get help by connecting through your smartphone or tablet from the comfort of your cab. Or, better yet, find a private space outdoors during one of your breaks.
With this list of ideas, we hope that you can find something simple and easy to practice self-care. There are also many other ways to put yourself first on the road. What do you do for yourself when you’re on the road? Share your tips and tricks in the comments - you never know who you may inspire!
Other relevant articles:
Wellness in Trucking: An Overview
Managing Mental Health as an Owner-Operator Truck Driver
Cooking in Your Cab: Part 1 - Making Healthy Eating Quick, Tasty, and Affordable
