April is Stress Awareness Month, and this year’s theme is “Kindness for Mental Wellness.” We all know it’s true: The trucking profession can be a stress-producing monster.
It’s important to know how it builds, and how to combat it.
Stress doesn’t arise just from major events, though it can certainly strike fast (see the TIPP exercises below for concrete ways to manage quick-onset). More often, though, stress builds quietly over time with pressure to perform and meet scheduled appointments, relentless day-to-day traffic, end-of-the-month bills, maintenance tasks piling up, disrespectful treatment, never-quite-switched-off stimulation: all of it adds up.
Effects can ripple into every corner of your life.
Stress is more than just a feeling; it’s an emotional and physical strain that, if left unaddressed, can lead to serious long-term issues. Docs associate chronic stress with a host of health and general life impacts. Learn to recognize them in yourself early:
- Increased anxiety, depression
- Difficulty concentrating, declining performance
- Emotional dysregulation, prompting big reactions to seemingly small triggers
- Withdrawal from family, friends, activities you once loved
- Physical symptoms: headaches, stomachaches, fatigue with no clear medical cause
- Sleep disruption, which amplifies every other issue
The good news is stress is no permanent state. You can learn to recognize it early, help others recognize it, regulate effectively, and build the kind of resilience that actually lasts.
What might look like a bad attitude is often self-preservation. What looks like laziness might be true exhaustion. Early support, before things reach a breaking point, can make a meaningful and lasting difference.
The kindness for mental wellness theme of this year’s stress month I interpret principally as encouragement of small, consistent acts of kindness toward yourself and others, to foster emotional resilience. Self-kindness also means learning to set boundaries, delegating tasks, and sometimes saying “no” to avoid overcommitting.
[Related: We are not alone in the struggle against depression and other serious mental health risks]
Yet you can help a friend, or yourself -- and you don’t have to be a therapist.
Name the problem without trying to fix it -- if you’re talking to a friend, don’t rush to solve the problem; just let them know you see what they’re going through: You seem really overwhelmed lately, for instance.
For yourself, watch how others regulate their stress and label your own process. I’m feeling really frustrated right now, so I’m going to take a few deep breaths. That kind of self-awareness is powerful.
Protect sleep above almost everything else -- sleep deprivation combined with stress creates a vicious cycle that’s extremely hard to break. Consistent sleep is one of the most powerful interventions available.
The most powerful thing you can do is stay curious, stay connected to the most important people in your life. Social connection may be vital even when it’s uncomfortable.
Connection and presence matter more than performance. Work on yourself to reduce the pressure around performance to feel safe -- it will give you more internal resources for everything else. Connection extends to professional support. If you sense stress has been mounting for more than a few weeks and is affecting your daily functioning, it’s worth reaching out to a pro. Once you've learned to recognize it, seek that pro support early for the best results.
[Related: OTR lonesome: Proactive measures to fill the social void with real connection]
TIPP: Four letters to remember, to combat sudden spikes
Extreme stress strikes fast, before the thinking brain can catch up. The body in those cases needs a physiological reset.
- Temperature: Splash cold water on your face, hold ice for 30 seconds. This activates the body’s dive reflex and slows heart rate almost immediately, interrupting the stress response at the physiological level.
- Intense exercise: Even 60 seconds of jumping jacks, running in place, or pushing against a wall burns off the stress hormones driving the emotional surge.
- Paced Breathing: Breathe in for 4 counts. Breathe out for 6-8 counts. A longer exhale activates the parasympathetic nervous system, the body’s natural off switch for the stress response.
- Progressive Relaxation: Starting at your toes, tense each muscle group for 5 seconds and release, working your way up through your legs, stomach, arms, and face. This can work very well while you’re parked behind the wheel.
You don’t have to do all four. I've found one is often enough to disrupt the cycle.
Save the list on your phone, hang it on the fridge, write it on a sticky note. Of course, stick that note on the dash. Maybe practice on a slow afternoon. Just have it on hand so it’s there when you really need it.
Always remember: little things, practiced often, build real resilience. Don’t stress yourself out over these exercises; just keep trying until you can effectively regulate stress levels.
