Burnout is inevitable in almost any career. And no, we aren’t talking about burnouts in NASCAR. We’re talking about the type of burnout that makes it incredibly difficult to show up to work each day and do your job effectively.
According to medical experts, burnout is a “form of exhaustion caused by constantly feeling swamped” that happens when “we experience too much emotional, physical, and mental fatigue for too long.” Burnout usually stems from work but can come from other areas of your life.
Unlike stress, which is about having too much of something (too much work, too much pressure), burnout is about not having enough (emotion, motivation, etc.). When you’re burned out, you feel depleted.
Burnout makes doing your job harder than ever, and if you experience it long-term it can make you more susceptible to illnesses.
As a truck driver, burnout is prevalent. The role itself isn’t set up to help you and drivers like you overcome burnout, as drivers often work long hours that can disrupt sleep, have to meet stressful deadlines, have a sedentary lifestyle, and are isolated from others. Because of this, drivers have to actively work to prevent and overcome burnout.
Here at Anderson Trucking Service (ATS), we have a driver-first culture — that is, we recognize that drivers are the most important part of any trucking carrier. We work to help them prioritize their physical and mental well-being. Because of this, we've gathered helpful feedback from a few of our drivers to prevent and overcome burnout.
In this article, we’ll cover the following:
You may recognize some of these symptoms in yourself. If so, you’ll be given tips to overcome it by the article’s end.
Signs of Burnout [in Truck Drivers]
Burnout can present in a similar manner to depression, making it critical to have it addressed. While depression impacts all aspects of your life, burnout is exclusive to certain areas of your life.
For example, you may feel exhausted by work, but when you’re at home with your family, you feel energetic, enthused, and happy. By contrast, depression touches everything. You’ll feel depressive symptoms whether you’re working or at home.
Burnout — or physical and emotional exhaustion — affects how you feel about work, often causing people to feel negative or cynical toward their jobs. This often naturally leads to decreased work performance, but some other signs of burnout include:
- Physical and emotional exhaustion
- Headaches
- Stomachaches or gastrointestinal problems
- Decreased satisfaction
- Withdrawal and isolation
- Sleep problems
- Forgetfulness
- Increased illnesses
- Change in eating habits
Left untreated burnout can lead to depression. Because you’re often in isolation as a truck driver, it’s important to take notice of these indicators in yourself.
Overcoming Truck Driver Burnout
If you’re in the throes of burnout, these helpful strategies will help you work through it to get to a happier, healthier, more productive state.
Educate Yourself On What Burnout Is
A lot of people don’t know what burnout is — they just know they don’t feel like they used to. Having a clear understanding of what burnout is, what causes it, and how you can overcome it is the first step in addressing it.
Take Breaks and Time Off
One of the best things you can do to overcome burnout (or prevent it in the first place) is to take regular breaks and time off. You need to take time off to relax and take your mind off the things causing your burnout. Giving yourself much-needed time to rest can lessen fatigue and allow you to go back to the job fresh and recharged.
As a truck driver, you don’t get a whole lot of time off. If you’re operating efficiently and using all the hours on your clock, once you stop for the night, it’s an hour or two of downtime. Then you sleep until you can get up and go again. That requires you not only to be mindful about your rest hours, but to also prioritize breaks and take them when you need them.
Prioritize weekend 34-hour resets when you can or take home time every few weeks. When you take your 30-minute break during the day, use it to rest and truly unplug from work for a few minutes.
Set healthy boundaries by actually resting and taking your mind off work when you’re off the clock.
Give Yourself Something to Look Forward To
Maybe it’s retirement, maybe it’s a dinner date with your spouse, maybe it’s a phone call from your grandson. Whatever it may be, giving yourself something fun and positive to look forward to can have a positive impact on your general disposition and keep you going.
Bring a Hobby with You
A hobby helps you de-stress and focus on things you enjoy. It encourages you to fortify that healthy boundary by keeping your mind off work when you’re not on the clock.
Maybe you’re a movie buff. If so, make sure you have your favorite movies downloaded or streaming platforms available in your truck.
Related: Great trucker hobbies to bring on the road
Take Your Pet on the Road
Pets bring joy to all kinds of people — truckers included. A lot of drivers bring their pets on the road to combat loneliness and fight stress.
Plus, having something (a pet or even a plant) to take care of can give you deeper meaning. If you have a dog on the road with you, you have to take them for regular walks or play fetch with them, which in turn gets you outside the truck and moving.
Stay in Touch with Family
Schedule regular phone calls or video chats with your family. Being a truck driver can be incredibly isolating — especially if you're a long-haul truck driver who is away from home for weeks or months at a time.
It’s important to stay connected with your loved ones — or anyone in general. It can help fight the tendency to isolate and disengage. If you don’t have anyone to talk to at home, then consider joining social groups online or chatting on your CB radio.
Prioritize Your Health
Physical, mental, spiritual — all aspects of your health are important. Take the time to prioritize each of them, whether that means getting exercise and going home for doctor’s appointments, meditating, or live streaming a church service.
Self-care is important. After all, it’s true what they say: You can’t fill anyone else’s cup until you fill yours. Prioritizing your needs is one of the best ways you can overcome burnout.
Get Your Money in Order
This tip may seem like it’s coming out of left field, but one of the biggest stressors truck drivers have concerns money — namely, not having enough of it. Owning or leasing a truck is like having a mortgage, and if you aren’t making money, you’re going to struggle to make weekly payments.
Whether it’s carefully choosing your loads, saving money at the truck stops by meal prepping, or fueling properly, there are plenty of strategies you can employ to take home more money each week.
The better you are at managing your money, the more you’ll be able to focus on other aspects of your job, like staying safe. It’ll also make it easier for you to go home if you plan ahead and save money.
Prioritizing You
Burnout is a real and pressing issue for truck drivers, but it doesn’t have to define your career or your life. By recognizing the signs early and taking proactive steps to address them, you can protect your physical, mental, and emotional well-being. Small changes, like prioritizing breaks, staying connected with loved ones, or finding a hobby to enjoy on the road, can make a big difference.
At ATS, we’re here to support you every mile of the way. We value your health and happiness because when you thrive, we all succeed. So take time for yourself, lean on the resources around you, and remember — your well-being matters. Let’s keep you rolling, safely and successfully.
Follow these mental health tips from a doctor or these physical health tips to take your self-care one step further.