As a truck driver, you will encounter other drivers from many backgrounds and with different personalities. In this group, some drivers believe truckers should act a certain way, including being “tough” and “fearless”.

Remember that you are still human, and it is okay to be scared. Driving alone on remote roads in dangerous conditions is not a universal human experience. You are doing hard things, and anxiety around that is normal.

Having a “healthy amount of anxiety” keeps you safe. It makes you cautious and alert and forces you to think through actions. However, having too much anxiety can make your ride more dangerous and impact your long-term mental and physical health.

Here’s how to deal with some of the top fears drivers face:

Injuring someone else or yourself

Firstly, this can be a “good” fear to have. It means you care about how you operate and are likely to pay attention to your surroundings. This becomes a “bad” fear when it is all you can think about.

Helpful tips:

• Control what you can control. Take all precautions so you know you are doing the best you can.
• When the fear becomes too loud, force it out of your mind and refocus your thoughts. Remind yourself you are being safe and use a distraction and/or grounding technique.
• For a distraction, listen to music/podcast/audiobook and focus on the content. Call someone you love to remember you are not alone. Play a game in your mind; try to find all the letters of the alphabet on road signs/advertisements or count how many dogs you see. Come up with something that will refocus your attention, but still allow you to stay vigilant on the road.
• Try this grounding technique if the anxiety arises while you are driving - try to connect with your 5 senses. Mentally note one thing you see, something you smell, what you are hearing, how the steering wheel feels, and what you taste. This will help place you back in the moment.

 

Mountain Driving

If you live in a flat geographical area and your route stays local, it’s likely you’ve never driven in the mountains. It’s normal to fear something you’ve never experienced or are not an expert at. Although they might not talk about it, many drivers have a fear of driving in the mountains. However, just like any fear, it is possible to overcome this.

Helpful tips:

• Listen to the advice of others. Talk to truckers who drive in the mountains regularly and can offer you tips. If you don’t have anyone to speak with, do some research on your own to see what to expect. We spoke to a few Pro Drivers who offered their advice on trucking in the mountains, which you can read about here for free: Trucking In The Mountains
• Get Prepared. Pack emergency items and have a “game plan” in mind of what you would do in case of an incident. Knowing you have prepared and have all the tools you need to safely complete a drive can help ease some of your anxiety.
• Practice makes perfect. Understand that you will be nervous on your first couple of trips to the mountains and be prepared with a strategy on how to handle this. Have a set of grounding and anti-anxiety techniques ready to help guide you through the situation. Consider finding a mantra that speaks to you, post it somewhere in your truck before a mountain route, and repeat it to yourself as needed. Some options to consider are:

• I am a capable and knowledgeable driver. I am prepared for this route.
• I am safe because I have prepared for this route.
• I will use my anxiety to my advantage to remain safe on this route.
• I can do this.

 

Bad Weather

Due to the nature of trucking, including strict deadlines, it’s inevitable that you will experience bad weather. Weather is unpredictable, and each type (snow, rain, ice, extreme heat, wind, etc.) brings a different challenge, but going in prepared for the situation will help you remain calm.

Helpful tips:

• Always carry an emergency kit customized for every season. This way, you will be ready for any situation. See here for what to put in a winter kit: Top 10 Winter Emergency Items To Keep In Your Truck
• Don’t feel like you must push through your fear. If you feel extremely uncomfortable in certain weather conditions, don’t be afraid to pull over. It’s better to arrive late than to have an accident.
• Keep a CB radio on. It will help you feel less alone in bad weather and ease your anxiety by getting a heads-up from other drivers on changing conditions.

 

Bridges

Being afraid of bridges is a very common fear, even among regular car drivers. It’s important to remember that you are likely only going to be on a bridge for a short amount of time unless there is traffic. However, if you find yourself getting nervous before or while you’re on a bridge, these things can help:

Helpful tips:

• Try regulating your breathing. Use the “box breathing” technique while you are on the bridge. Breathe in for four seconds, hold your breath for four seconds, and slowly exhale through your mouth or nose for four seconds. This technique is even used by Navy SEALs in stressful situations.
• Don’t stare at the water or the bridge parts. Pick a specific point on the road, while also keeping your senses alert, and focus on that part.

 

Flipping

Everyone, trucker or not, has likely seen images or videos of a truck flipped over or on its side from either operating error, wind/extreme weather, or other causes. Although this does happen, it’s important to remind your anxiety that there are ways to prevent this.

Helpful tips:

• Make being cautious the norm so that it is second nature and not a focus out of fear. Slow down during high winds, pull over somewhere safe, like a truck stop, if the weather is bad and wait it out, use caution on ramps and curves, and always be vigilant of your surroundings.
• If you find yourself in an anxious spiral of worrying about it, try different mindfulness techniques during your breaks. Try guided meditation using a free online video, practice breathing exercises, and focus on activities that make you feel relaxed. Having a regulated nervous system will help you overcome it.

 

Equipment Malfunctions

There are a lot of things in trucking that you can’t control, but your equipment isn’t one of them. If you are worried about malfunctioning equipment, take control of the situation and ensure you have done everything in your power to keep your truck in perfect condition.

Helpful tips:

• Never skip your pre-trip. Don’t rush through it either. Take your time and make sure everything is in perfect shape.
• Know your truck. It seems like a basic rule, but if you are familiar with everything about your truck and how it should sound/feel, you will know immediately if something isn’t right.

 

Remember, fear is normal, and you aren’t a “bad” trucker because you experience fear/anxiety. Fear can be healthy, but it shouldn’t control you. Many of the above techniques can be applied to multiple different situations that make you anxious. Try different ones until you find the method that works best for you.