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Down Shift
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| Managing Stress |
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Emotional stress and anxiety make the heart work harder. Everyone has certain stress-causing "triggers"—things such as rush-hour traffic, a demanding boss, finances or family conflict. Few jobs are more stressful than truck driving.
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Professional drivers face constant on-the-job stress:
weather, traffic, deadlines, long hours, other drivers on the road, little sleep and being away from home for long stretches of time.
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No one can control all of these challenges, but there are ways to cope with them better.
Downshift your stress: 12 good strategies for reducing stress at home and on the job.
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| 1. | Take 15 to 20 minutes a day to sit quietly, breathe deeply and think of a peaceful scene.
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| 2. | Learn to accept things you can't change. You don't have to solve all of life's problems.
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| 3. | Count to 10 before answering or responding when you feel angry.
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| 4. | When you are home, talk with family and friends about your concerns and stresses and ask for their support. It's helpful not to talk about stressful subjects just before you leave on a long-haul.
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| 5. | Call home during driving breaks when possible. When you are on the road often, it is important to connect with your loved ones. Try not to discuss any problems that can wait for your return. Use the phone calls home for love and support.
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| 6. | If possible, try to set up a system for managing financial issues while you are away. For example, set up automatic payments or designate another family member to handle bill paying while you are on the road.
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| 7. | Don't use smoking, drinking, overeating, drugs or caffeine to cope with stress. These make things worse.
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| 8. | Exercise regularly. At home, do something you enjoy, like walking a pet, swimming, jogging, or cycling. Try to find the time for exercise while you are on the road. Check with your doctor to determine what activity level is right for you.
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| 9. | Try to avoid things that upset you. For example spend less time with people who bother you. If you can adjust your schedule, try to avoid driving in rush-hour traffic or in bad whether.
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| 10. | Get a satellite radio. It is very relaxing to listen to the music you love from one coast to the other without ever having to change channels.
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| 11. | Drive with the flow of traffic. It is the variance of speed and lane-changing that cause accidents. It also causes stress.
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| 12. | Learn to say no. Don't promise too much. Give yourself enough time to get things done. Don't try to solve problems at home while you are on the road. Some things can wait. |
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Remember: Sleep Is NOT Optional! |
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Sleep is a necessity for professional drivers. You need to get enough proper sleep for your body's needs so you are driving fatigue-free in all circumstances. No matter how tight your deadline, or how long your haul, make sure you make time for sleep. And not just a ten-minute catnap by the side of the road, but a solid 7-8 hours a night. Lack of sleep can impair your judgment, slow your reflexes and damage your overall health by lowering your resistance to disease. Even with your hectic schedule, you can develop a sleep routine that provides you with the energy and mental alertness that will get you through your days and nights safely.
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