The freedom and independence of the open road is one reason a lot of us became truck drivers. But sometimes there’s another side to it, which can be a challenge: Loneliness.
Time away from home. Long hours behind the wheel. Limited face-to-face interaction. Over time, it can start to create a distance from those around you and affect your mood, and your focus.
The good news? With a recognition of what’s happening, and some deliberate steps to change it, you can build habits that keep you more connected.
During National Mental Health Month, we want to share some practical ways to stay grounded, engaged and connected while doing the job you love.
Why loneliness is common in trucking
Trucking is different from most jobs. You spend a lot of time alone. Conversations are often short and quick. Days can start to feel repetitive.
For many drivers, that independence is a huge part of the appeal. But without meaningful connection, independence can start to feel like isolation. The key is knowing how to manage it before it starts affecting your mental health.
1. Watch for habits that can make it worse
Some actions you take regularly don’t seem like a problem at first, but over time they can become habits that increase feelings of isolation.
For example:
- Spending downtime scrolling instead of reaching out to someone
- Skipping calls with family or friends because you feel tired
- Staying in the truck when you have a chance to step outside
- Keeping stress to yourself instead of talking it through
Just about everyone experiences these feelings or actions occasionally. But when they start to happen consistently, they can make you feel more disconnected.
2. Make connection part of your routine
Connection doesn’t have to be complicated, it just should be consistent. A few simple ways to stay connected while you’re on the road:
- Set regular times to call or video chat with family or friends
- Send quick check-in messages during breaks
- Strike up a conversation with other drivers at truck stops or terminals
- Join driver groups or positive online communities
Remember, a lot of drivers experience the same thing. Even a simple conversation at the fuel pump can turn your day around.
3. Use home time to reconnect
When you’re off the road, it’s important to rest. But it’s also a chance to reconnect.
Make that time count by:
- Planning time with family or friends ahead of time
- Being present instead of catching up on everything else
- Protecting your time off when possible
Strong connections at home make a big difference when you’re back on the road.
4. Stay mentally engaged while you drive
Long stretches of highway do not have to feel empty. Keeping your mind active is one of the best ways to fight off feelings of isolation.
Try adding these practical ideas to your daily drive:
- Dive into educational audio: Swap the music for a deep-dive podcast or an audiobook. From true crime to business management, there is an audio series out there for you.
- Learn a new language: Use audio-based language programs to learn Spanish, French or any language you have always wanted to speak.
- Set daily reflection prompts: Give yourself a topic to think about for the next 100 miles. Think about your favorite childhood memories, plan a dream vacation or brainstorm ideas for a side hobby.
- Create safe variety: Set small goals to break up the day. Try to spot license plates from different states, take a scenic detour if your route safely allows it or make a point to stop at a new landmark on your break.
- Set personal goals: Plan out what you want to achieve financially or personally by the end of the year. Use your driving time to mentally map out the steps to get there.
These small shifts break up the monotony and help keep your mindset positive and sharp.
If it all starts to feel overwhelming
Feeling lonely from time to time is common, but if it starts to feel heavier than that, don’t try to carry it alone. Talking with a mental health professional can help. If you need immediate support, call or text 988 to reach the 988 Suicide & Crisis Lifeline. You can also call SAMHSA’s National Helpline at 1-800-662-HELP (4357) for treatment referral and mental health support resources.
And if you’re a CRST driver, remember that Doctor-on-demand is available and comes with zero co-pay. We also have Employee Assistance Programs where masters-level professionals can help with counseling, life coaching, goal setting, child/eldercare resources, financial and legal consultation and more.
Build a better experience on the road
With the right habits and support, you can stay connected, focused and confident on the road.
At CRST, we believe success includes more than miles. It includes support, connection and a career that works for your life.
If you’re looking for opportunities where drivers are supported both professionally and personally, explore careers with CRST.
Start here: https://www.crst.com/driving-careers/
