A driver’s mental-health checklist

Monash University's 2020 The Driving Health study

showed that driving for a living is tough on mental health, with nearly half of all drivers experiencing severe or moderate levels of psychological stress.

So how can we get those numbers down? Acknowledging the job has intense demands that need to be balanced – from long hours, time pressures and job insecurity to isolation and a lack of physical activity – is the first step.

The next step is establishing daily self-care rituals that can improve mental health and help manage the pressures of life on the road. Here are some questions to ask yourself before starting your shift.

1. Am I getting enough rest to support good mental health?

Fatigue isn't only a danger on the road; it's a barrier to good mental health, making it vital to nurture good sleep patterns. Plan to avoid electronics and TV in the last hour before bed, investigate pre-sleep relaxation techniques or even consult with a GP.

And it's not just sleep – you can work on your resting habits during the day as well. Actively look to take breaks (try programming rest stops into the GPS, not only the destination) or use exercise or other techniques to reinvigorate your body and mind when you feel a little flat.

2. Have I got an exercise plan?

The link between physical and mental health is well established, and that’s concerning for drivers. One in three drivers experiences ongoing health conditions, a rate four times higher than the national average (The Driving Health project, 2020

).

With exercise being an undeniably positive influence on health, mood and energy, having a plan that gets you moving each day is crucial. This can range from a short workout before starting the day to squats or walking during rest breaks.

3. Am I eating properly?

A balanced diet isn't just essential for good health, it can make a real difference to your energy levels, cognitive function and mood. That’s why it’s worth making a vow to drive past the junk food and introduce more fresh food, fruit, vegetables and whole grains into your diet.

And don't forget to drink plenty of water – staying hydrated is another key contributor to staying alert and preventing fatigue behind the wheel.

4. Is my workspace helping my headspace?

Work is busy enough on an average day without your workspace making things harder. Make your work 'home' work for you. Make time to organise your clutter into a more user-friendly arrangement, listen to audiobooks or podcasts while you drive (if it’s safe to do so) to keep your mind engaged, or simply make an effort to keep your space clean.

5. Do I have the tools to manage stress?

Life on the road is going to have stressful moments, so you need strategies you can employ to release the tension. It could be as simple as practising breathing exercises, meditating during a break or playing some music that's guaranteed to elevate your mood – whatever it is, the right stress-breaker can help reduce its negative effects on your mental and physical health.

6. Am I ready to reach out?

Sometimes, it can all feel overwhelming. It's important to acknowledge when you’re struggling, and there's nothing wrong with seeking help to overcome the challenges.

If you're experiencing sadness, mood swings, fatigue, anger or wandering concentration, many organisations can help, including some targeted specifically at the transport industry:

• Healthy Heads in Trucks & Sheds – healthyheads.org.au
• This Is A Conversation Starter – text or call 0488 846 988, tiacs.org
• Lifeline – 13 11 14, lifeline.org.au
• MensLine Australia – 1300 789 978, mensline.org.au
• Beyond Blue – 1300 224 636, beyondblue.org.au,
• Headspace – 1800 650 890, headspace.org.au,

This checklist was developed with insights from Australian research and expert-backed health and industry guidance to support drivers' mental wellbeing both on and off the road. These included:

• DrivingHealth.net
• Health Heads Trucks & Sheds
• National Heavy Vehicle Regulator
• CS Transport Training

_Disclaimer
^{Viva Energy Australia Pty Ltd (“Viva Energy”) has compiled the above article for your general information and to use as a general reference. Whilst all reasonable care has been taken by Viva Energy in compiling this article, Viva Energy does not warrant or represent that the information in the article is free from errors or omissions or is suitable for your intended use.}