BEAT THE BURNOUT: TAKING CARE OF YOURSELF ON THE ROAD

Long Miles. Long Days. Don’t Forget About You.

Being an over-the-road driver takes dedication.

You’re responsible for getting the load where it needs to go, meeting deadlines, navigating traffic, dealing with unexpected delays, and spending long periods of time away from home.

That can take a toll.

Sometimes you may feel exhausted, irritable, unmotivated, or simply tired of being tired.

That’s burnout.

And it’s something worth paying attention to.

💭 WHAT DOES DRIVER BURNOUT LOOK LIKE?

Burnout doesn’t always happen all at once.

It can build up slowly after weeks of long hours, stress, limited downtime, and being away from family and friends.

You may notice:

• Feeling constantly exhausted

• Becoming easily frustrated or irritated

• Losing motivation

• Feeling disconnected from work

• Trouble concentrating

• Changes in your sleep

• Feeling like you’re just going through the motions

• Not enjoying things you normally enjoy

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Recognizing these signs early can help you take action before burnout gets worse.

🛑 REMEMBER: REST IS PART OF THE JOB

It’s easy to think that taking a break means you’re falling behind.

It doesn’t.

Rest is part of being a safe and effective driver.

When you’re off duty, give yourself permission to actually disconnect from work.

Put the phone down when you can. Get comfortable. Watch something you enjoy. Listen to music. Read. Call your family.

Sometimes your mind needs a break just as much as your body does.

😴 PRIORITIZE YOUR SLEEP

Sleep can be difficult when you’re working irregular schedules, but getting adequate rest is essential.

Try creating a routine that helps your body recognize when it’s time to wind down.

BEFORE BED:

📵 Put your phone away when possible

🌙 Keep your sleeping area dark and comfortable

🔕 Minimize unnecessary noise

🧘 Give yourself a few minutes to relax

☕ Avoid relying on caffeine late in your shift

And most importantly:

Never try to push through serious fatigue just to get more miles.

If you’re too tired to drive safely, find a safe place to stop and rest.

🥗 FUEL YOUR BODY

What you eat can affect how you feel throughout a long day.

Instead of relying entirely on fast food and energy drinks, try keeping some easy options in your truck.

Pack:

• Fruit

• Vegetables

• Protein

• Whole grains

• Nuts

• Yogurt

• Plenty of water

• 
  

You don’t have to eat perfectly.

Just give your body the fuel it needs to get through the day.

🚶 GET OUT OF THE TRUCK

Driving means spending a lot of time sitting.

Whenever it’s safe and practical, take a few minutes to get out and move.

Walk around the truck stop.

Stretch your legs.

Take a short walk.

Do a few simple stretches.

Even small amounts of movement can give you a mental reset and break up a long day behind the wheel.

📱 STAY CONNECTED

Being away from home can be one of the hardest parts of OTR driving.

Make time to stay connected with the people who matter to you.

Call your family.

Video chat when you can.

Send a quick message.

Share pictures from the road.

You don’t need a long conversation every time.

Sometimes just hearing a familiar voice can make a long day feel a little easier.

🎧 FIND YOUR RESET

Everyone has something that helps them decompress.

Maybe it’s:

🎵 Music

🎙️ Podcasts

📚 Reading

🎬 Watching a favorite show

🎮 Gaming

🏋️ Working out

🚶 Walking

📞 Talking with family

🧘 Quiet time

Find what works for you and make time for it.

Your downtime doesn’t have to be productive.

Sometimes downtime is simply downtime.

🗓️ DON’T FORGET YOUR DAYS OFF

When you get home, it can be tempting to spend the entire time catching up on everything you couldn’t do while you were gone.

But try to leave some time for yourself.

Spend time with family.

Do something you enjoy.

Sleep.

Relax.

Handle what needs to be handled—but don’t forget to recharge before heading back out.

🚨 KNOW WHEN YOU NEED HELP

Burnout can sometimes become more serious than simply needing a day off.

If you’re struggling with persistent feelings of hopelessness, extreme stress, anxiety, depression, or you’re having trouble functioning day to day, don’t try to handle everything alone.

Talk to someone you trust or reach out to a qualified healthcare professional.

Asking for help isn’t a weakness.

It’s taking care of yourself.

🚛 YOUR HEALTH IS PART OF YOUR EQUIPMENT

We inspect our trucks.

We check our tires.

We check our lights.

We report maintenance issues.

We make sure our equipment is road-ready.

We need to do the same thing for ourselves.

Your body and mind are what get you down the road every day.

Take care of them.

QUICK BURNOUT CHECK

Before you start another trip, ask yourself:

☐ Am I getting enough rest?

☐ Am I eating and drinking regularly?

☐ Am I making time to decompress?

☐ Am I staying connected with people I care about?

☐ Am I taking my breaks seriously?

☐ Am I feeling unusually exhausted or irritable?

☐ Do I need to slow down and give myself some time to recharge?

If several answers concern you, don’t ignore the signs.

💙 YOU’RE MORE THAN THE MILES YOU DRIVE.

The loads matter.

The miles matter.

The deliveries matter.

But you matter too.

Don’t wait until you’re completely burned out to start taking care of yourself.

Get your rest. Eat well. Stay hydrated. Move when you can. Stay connected. Take your breaks.

And remember:

🚛 TAKE CARE OF THE DRIVER BEHIND THE WHEEL.

YOU’RE AN IMPORTANT PART OF THE TEAM.