Key Takeaways:
- Burnout is common in truckers due to long hours, isolation, and high stress, but it’s manageable and treatable.
- Recognizing the signs — like exhaustion, sleep issues, and withdrawal — is key to preventing long-term impacts.
- Taking proactive steps like resting, staying connected, and maintaining physical and mental health can reduce burnout.
- Healthy habits and financial planning both play important roles in improving overall well-being on the road.
Burnout is inevitable in almost any career or business path you take. 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 often 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 (motivation, fulfillment, energy, 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.
Burnout is common in truck drivers. The role itself isn’t set up to help you avoid burnout: due to the nature of the work, truckers often work long hours that can disrupt sleep, have stressful deadlines, have a sedentary lifestyle, and are isolated from others. With these and other factors at play, drivers must actively work to prevent and overcome burnout.
Here at Anderson Trucking Service (ATS), we have a driver-first culture that recognizes drivers as the most important part of any trucking business. We strive to help drivers prioritize their physical and mental well-being.
As part of those efforts, we've gathered helpful feedback from a few of our drivers to prevent and overcome burnout. You may recognize some of these symptoms in yourself. If you do, don't worry: 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, so it's critical that it is addressed with the same urgency and care.
Burnout — or physical and emotional exhaustion — affects how you feel about work, often causing people to feel negative or cynical toward their jobs. People experiencing burnout may feel depleted, exhausted, or empty, particularly as it relates to their work.
This often naturally leads to decreased work performance and, if left untreated, depression. That's why it's important to know the symptoms of burnout, so you can identify them in yourself and take steps to remedy burnout before it worsens.
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
Because you’re often in isolation as a truck driver, it’s important to take notice of these indicators in yourself.
If you recognize some of these signs of burnout in yourself, don't panic. Burnout is treatable, and experiencing burnout doesn't mean that you're bad at your job or unable to cope. Think of these symptoms like a check engine light: they're drawing your attention to an important — but fixable — issue under the hood.
Overcoming Truck Driver Burnout
If you’re in the throes of burnout, these strategies will help you work through it to get to a happier, healthier state.
- Learn more about burnout. Having a clear understanding of what burnout is, what causes it, and how you can overcome it is the first step in addressing it. Knowing that your experience has a name can help you feel less alone, and help you process it more successfully.
- Take breaks and time off. 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 striving to operate efficiently and use all the hours on you clock, you likely don't get much downtime — which means you have to be that much more mindful about fitting in time for breaks and meaningful rest. That looks like:
- Prioritizing weekend 34-hour resets when you can
- Taking home time every few weeks
- Using your daily 30 minute break to rest and unplug from work
- Give yourself something to look forward to. Whether it's a dinner date with your spouse, a phone call with your grandson, or simply the latest episode of a favorite TV show, having something fun to look forward to can have a positive impact on your overall mood and help keep you going.
- Take your pet on the road. Being away from your loved ones while out on the road can be rough, if you bring your furry family member along for the ride, you may actually feel less lonely and stressed. It goes without saying that we love our pets, but having something to take care of while you're working can deepen your sense of fulfillment. It can also help you stay active — regular walks and fetch sessions get you both outside the truck and moving!
- Bring a hobby along for the ride. Hobbies help us all de-stress and focus on the things we enjoy. They can encourage healthy boundaries by keeping your mind off work when you're not on the clock. Lots of hobbies are well-suited to trucker life, so find one that speaks to your interests and give it a go!
- Stay in touch with family and friends. Being a truck driver can be incredibly isolating — especially if you're a long-haul truck driver away from home for weeks or months at a time. Schedule regular phone calls or video chats with your family to ensure you feeling that connection even when you're apart. 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. After all, it’s true what they say: You can’t fill anyone else’s cup until you fill yours. Prioritizing your health is one of the best ways you can overcome burnout. This can look like:
- Getting exercise or general physical activity
- Going home for doctor’s appointments
- Choosing healthy meal options
- Meditation or prayer
- Reading, journaling, or listening to a favorite podcast
- Live streaming a church service
- Level up your money management skills. This tip may seem like it’s coming out of left field, but one of the biggest stressors truck drivers have is money. Whether it’s carefully choosing your loads, saving money 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 taking care of yourself and staying safe on the job. It’ll also make it easier to go home more regularly 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 you. 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.