If you are working as a truck driver, it is important to ensure your safety while driving on the road. It will also ensure the protection of other drivers on the road. Here are 5 useful tips that every truck driver should follow.
Practice Defensive Driving
As a truck driver, it is important for you to stick to defensive driving at all times. This is where you will always look for potential hazards as well as changes to the road conditions or driving. This is a proven method that any truck driver can follow to reduce the risk of ending up with injuries and accidents.
You need to be mindful of the blind spots. Statistical records from the National Highway Safety Administration says that over 840,000 accidents are taking place per year because of blind spots. You have to worry more about blind spots as a truck driver. On the other hand, truck drivers should stay cool, calm, and collected while driving on the road at all times. You will need to be ready for emergencies at all times. If you come across any doubts while driving, you should slow down. That’s the best method available to minimize the risk of an accident.
Do Pre-trip Inspections and Post-trip Inspections
The truck drivers should focus on pre-trip inspections as well as post-trip inspections every single day. It will take time for you to work on these inspections. However, the time you spend on inspections is totally worthy as it can help you to save time. If you notice any issues in your truck during the inspection, you should immediately attend to it.
Ensure Proper Maintenance of the Truck
You should stick to the regular maintenance schedule of the truck at all times. That’s where you can ensure that your truck is in perfect condition to be driven on the road. During regular maintenance, you can go ahead with brake pad changes and coil changes. On the other hand, you will be able to figure out whether your truck is in perfect condition to be driven on the road as well. You need to seek the assistance of an expert mechanic and stick to a proper maintenance schedule. This will help you to avoid breakdowns as well as accidents that can happen on the road.
Be Ready for the Road Conditions
Truck drivers have to cover long distances on the road. When you are traveling for long distances like that, you will encounter numerous changing road conditions. It is important for you to be ready for the unpredictable road conditions. For example, you will have to experience ice, snow, rain, or hail when you are driving. This can reduce your visibility on the road and lead you to an accident. You can use mobile apps to stay up to date about the weather forecast. Likewise, you should also be taking the tools, which can help you to overcome struggles caused by unforeseen conditions.
Refrain from Distractions
All the truck drivers should focus on the road and refrain from getting distracted. That’s because distraction is one of the main reasons that can lead you towards accidents. For example, you should not have your lunch when you are driving. You should never use your mobile phone while driving as well. Make sure that you focus only on the road while driving and don’t let anything distract you.
If you can keep these tips in mind as a truck driver, you will be able to ensure your safety and enjoy your career in working as a truck driver.
The 2020 Commercial Vehicle Safety Alliance (CVSA) Annual Roadcheck was postponed this year due to COVID-19. This does not mean that other road checks have been cancelled! This year, Operation Safe Driver week will take place on July 12th through the 18th. During this week long blitz, law enforcement officers from around North America will pay extra attention to drivers engaging in unsafe behavior on the roadways. The most crucial violation that they will be paying attention to is speeding.
With the decline in traffic over the past few months due to many people working remote, many drivers have began to disobey traffic laws, including following posted speed limits. “Despite there being far fewer vehicles on the road due to COVID-19 stay-at-home orders, many jurisdictions are seeing a severe spike in speeding.” (CVSA.org)
“As the number of vehicles on roadways decreased in March and April, average speeds measured during the first week of April increased significantly in the five largest U.S. metropolitan areas. According to recent data, the average speed on interstate highways, state highways and expressways in those areas increased by as much as 75% compared to January and February.” (CVSA.org)
During this time drivers may also be pulled over for roadside inspections. There are many things that can help you as a driver have a successful experience during this time. It will be important that you’re wearing your seat belt, have your CDL and Federal Medical Certificate on hand, and make sure you have a professional attitude. It’s also crucial that you have a copy of the company’s Insurance certificate, an up to date permit book, a charged fire extinguisher, three reflective triangles and proof of annual inspection. If you have a hazmat load, you must have the UN/NA ID number, proper shipping name, hazard class/division and packing group.
For any questions about rules and regulations, please visit the FMCSA wesbite.
The COVID-19 virus is spread from person to person, especially through people who are in close contact with each other. The main way the virus spreads is through respiratory droplets (from coughing, sneezing, or talking) that come from an infected person. The droplets make their way from the infected person into the mouths and noses of nearby people. Some times infected persons show no symptoms of having COVID-19.
Here are recommendations from the Center for Disease Control on how you can help protect yourself from the COVID-19:
Clean Hands Often—We already know that hand washing is important, but it is now even more important. If you’re able to, wash hands with soap and warm water for at least 20 seconds. If you do not have that option, use a hand sanitizer that is made of at least 60% alcohol. Rub together until your hands are dry. Also avoid touching your face with unwashed hands.
Avoid Close Contact— If you have to be around other people, try staying at least six feet away from them. Also avoid contact with people who are at a higher risk of getting sick, such as the elderly and those who are immune compromised.
Cover Your Mouth & Nose When Around Others— If you are around others, try using a face cover such as a bandanna or another cloth substitute. Do NOT use a face mask meant for a healthcare worker.
Cover Coughs and Sneezes—This applies even when there is not a global pandemic going on. ALWAYS cover your mouth/nose when coughing/sneezing. Remember to throw used tissues in the trash. After disposing of your tissue, wash your hands immediately with soap and water, or scrub with hand sanitizer.
Clean & Disinfect— Clean and disinfect frequently touched surfaces daily! There are many household disinfectants readily available to the public. If you are unable to access those, you can make your own by mixing 5 tablespoons of bleach per gallon of water or 4 teaspoons of bleach per quart of water. If using a product with alcohol in it, make sure that the solution contains at least 70% alcohol.
As the CDC guidelines change, we will continue to update everyone to ensure that we are taking all necessary precautions to stay safe.
Whether you are driving during the day or at night, fatigue is always a possibility. It can sneak up on you when you are least expecting it, creating potential dangers. Here are our favorite tips for combating fatigue!
Here are a list of symptoms of fatigue:
• Chronic tiredness
• Slow reflexes/responses
• Sore or aching muscles
Any of these symptoms can affect the way that you drive. Not only is it dangerous for you, but for others around you. Realizing that you are fatigued and having the ability to pull over on your own terms is important.
There are a number of things that can cause fatigue, such as: lack of sleep, emotional stress, boredom, grief, or certain medications.
“Research from the National Institute for Occupational Safety and Health shows that over 30% of American workers aged 30-64 are short of sleep. The National Sleep Foundation recommends that healthy adults sleep seven to nine hours per day, but a recent survey found that 30% of civilianemployed adults (approximately 40.6 million workers) reported average sleep duration of six hours or less per day. It’s not known precisely where the truck driver population sits in terms actual hours of sleep per day, but it’s probably statistically similar, if not worse.” (Truckinginfo.com)
There are many steps that you can take to combat fatigue. Try to get an adequate amount of sleep each and every night. Secondly, maintain a healthy diet. With irregular meals, your body sometimes may become fatigued. Try a light snack before you go to bed to help your body achieve the best sleep possible. Third, take a nap when you can. Even if it’s 15 minutes long, the impact will help you at the end of the day. Fourth, avoid medication that indicates that it may cause drowsiness. And last, recognize the signs of drowsiness. If you begin to frequently yawn, you’re having troubles seeing, or you feel tired—pull over before you hurt yourself or someone else!
Driver fatigue is a serious issue and we hope that with these tips, you are able to recognize the signs and combat it.
Did you know that winter slips and falls are one of the top causes of work injuries in the Upper Midwest? While not all slips are preventable, many can be. We hope that our readers never have to endure one of these nasty spills, but knowing what precautions to take can help you in avoiding winter falls.
Observe Your Surroundings: Sometimes there are obvious signs that the ground may be slippery, but many times ice will catch off guard. Be sure to walk slowly and carefully. It’s better to arrive a little late, than not arrive at all. Also, slippery surfaces are not just outside. When entering a building, watch for slippery spots where ice may have melted.
Select Good Footwear: If you know that you will be walking in adverse conditions, choose to wear winter boots or other slip resistant footwear. A shoe with a mediocre sole can cause major problems.
Keep Your Hands Empty: If your hands are in your pockets or you are carrying things, it reduces the ability to help you balance and catch yourself in the event that you fall. Use a backpack or other type of bag to contain your items and keep your hands empty.
Steps Are Important: Sometimes walking on ice is unavoidable. If you must, remember to “walk like a penguin” with your feet as flat as possible.
Be Careful Getting Out of Vehicles: Whether you are in your personal vehicle or your semi, remember to step down, not out. Not only could a wrong step hurt your feet, ankle, knees, & hips—it can also lead you to fall onto the ground and hurt other body parts.
Be Prepared to Fall: It’s important that you are always prepared to fall in icy conditions. In the event of a slip or fall, avoid trying to catch yourself with your hands, and instead use your thigh, hips, and shoulders. Also make sure you roll with the fall, this will help stop you from landing straight on your face. One last tip when falling is to relax your body. This will help with elimination of injuries.
We hope you enjoyed “Avoiding Winter Falls.” For more tips on how to stay safe and healthy through the winter months, check out our blog on Staying Healthy Through Winter.
As of December 21st, Winter is officially here, which means so are the germs! Although it would be nice to stay healthy within a bubble, we are not always that lucky. Here are a few of our favorite tips that can help you in staying healthy during Winter.
1. Cover Your Cough—Coughing and sneezing are some of the fastest ways that germs spread. If you have to cough or sneeze, do it into a tissue or into your elbow. This helps eliminate the spread of germs. When someone coughs into their hand(s) or into the open air, germs spread faster than you are able to stop them.
2. Wash Your Hands—Although this should be obvious, wash your hands. The CDC recommends washing them often with soap and water for at minimum 20 seconds. This will help eliminate the spread of germs on the multiple surfaces that you touch daily.
3. Wear Appropriate Clothing—If you’re somewhere cold, be sure to dress for it! Wear many light layers, gloves, mittens, hats, and boots. Over dressing with room to remove layers is a lot better than under-dressing and having no extra layers when you need them.
4. Relax—The holidays are known as the most wonderful time of the year, but sometimes they can be the most stressful. Remember to take time for yourself and relax a little bit. Extra stress can often lead to many side affects.
5. Stay Active— If you find the opportunity to get in a couple extra steps or take the stairs, do it! Exercise not only helps relieve stress, it helps prevent weight gain and reduces cancer related risks.
We hope you enjoyed “Staying Healthy Through Winter” For more tips on how to stay safe and healthy through the winter months, check out our blog on Avoiding Winter Falls.
This guest blog was written by our very own Driver Trainer, Kevin, who is a U.S Army Veteran. Boots to Suits is about the Military to civilian transition that many Veterans face. We would like to thank him for writing this, just in time for Veterans Day.
The US Military Veteran is taught three things: Respect, Integrity and Honor. These three principles in some way shape or form are the cornerstones of how you conduct yourself on a day to day basis. It’s time to walk into your closet to find your hung uniform and prepare it for the next day. It’s in the way you shine those airborne boots for your Dress Uniform Inspection, the belt goes from left to right or right to left depending on the Service Member. Its seen in the way your beret fits snugly and is parallel with the marching surface, shaved and your crest is square left to right and top to bottom. The tight crease in your sleeves or the way your medals are perfectly ¼ inch from the marksmanship badge and those are a perfect 1/8 inch from the edge of the pocket seem is how you show the pride you have to wear that cloth which represents the blood shed for your right to stand there today.
In the military you’re taught your pecking order and the command structure. Customs and Courtesies and how they relate to both professional tact and military bearing become a part of the normal thought process. Taught to stay in your lane, and you’re taught that sometimes your lane encompasses three or four other lanes at the same time, depending on your position or duty. Every day is one that is sometimes loved, dreaded and sometimes both. As a person progresses their career in the military, they learn things like Leadership, Courage and how to train others in their job. The military professional is one of the extreme few careers where your taught Professionalism and Leadership as part of your job. Even though it is something that is a necessity in day to day life. The love for family, the love of country and meeting people you never knew existed is standard. Next thing you know those Men and Women are the ones you call Brother and Sister. Something a person who never wore the uniform could ever understand, not because of your blood line but because of that uniform, that oath, we are bonded. For life.
New things become a cherished commodity. Like pride in your work, timeliness and that family lazy day. Spending weeks, months or even years away for training exercises, professional development courses, out of country duty stations for years on end or deployments to a foreign land for 9-15 months at a time. A veteran does more before 9 AM than the average person does all day. After all that training and time away, you’re given 14 days off to spend time with family. During this time, you must find a way to harden your heart for the sake of your sanity. Here it comes, the next step in your career, Deployment.
As you wave goodbye from the plane window, off you go to some distant land you only have read about to complete the mission. You become rock hard on the outside while you are gone. No one can know the pain in your chest as you Shoot, Move, and Communicate; and to do so in a manner that allows you to send maximum information in minimal time. While subduing the enemy and transferring assets to different locations. All while normal, hell what’s normal anymore, life will go on while you are gone. The family you knew will not be the same family when or if you even return. While you are gone you have but one thing and one thing only to focus on, the mission. You must put in the back of your mind the memory that you just laid to rest your mom 30 days ago due to an aneurysm. Next month is the 4-year anniversary of losing your dad on deployment in Iraq due to cancer complications.
One can never understand how to love or how to feel, until you let go of loved ones to board a plane with a return date of “uncertain”. Unknown if you will ever be seen, held, high-fived, kissed or kiss your family again. You can’t afford to show the pain in your heart as you watch a video of your daughter’s first band concert. Knowing those eyes of hers are scanning the crowd for you. Listening to your son tell you that you missed him kicking the winning shot in his first soccer game of the season. Then before you know it your packing containers with gear and guns and getting ready for that long-awaited plane ticket back to what was once that cherished thing you called, your life.
Welcome home. You’re expected to be a military professional again. That shiny tip of your nation’s mighty sword. Yet, as you shine those boots and put those medals on that dress uniform, inside you feel the broken struggle. Daily is the battle waging inside of your mind against those hurtful memories. Memories that are beating all remnants of who you once were into a scarred, emotionless, battered and bruised version of that young man or woman you were before joining the military. To know pain is to know the remorse of survival from a battlefield you revisit in your nightmares every night. The internal struggle of every waking moment. Of hiding the scars and unseen wounds under a camouflage uniform and boots.
The day has come, the military life, is over. Your broken body can no longer handle the stressors of war and the military life. Your surgeon says, “that ligament and muscle wound in your shoulder will never truly heal”. Classes are taken, courses are graduated. You have your VA ratings and your final award the military will ever give you. Today is that day, the day you get your highly coveted DD-214. You hang up that uniform one last time. Ensuring each crease is precise, as it should be. You feel your heart grow heavy as you know this uniform will never be worn again. It is about to start collecting more dust than your rifle on that third deployment. Your boots are clean, untied and laced tight, as you tuck those laces down the neck of each boot, you reach for the new shoe box in the corner. The boots now replace the shoe box and inside is a nice pair of shiny dress shoes. In moving the hung camouflage to the back of the closet, you remove that new business suit as you walk out and close the door. Before you turn off the light you look back at that uniform and close the door with your eyes welled from tears. You reach for the switch and pause as you know that you are about to turn off the light in a chapter of your life that you will now only carry in memories and scars.
Today is new driver orientation. You are very excited to be able to move to a job in the civilian world that you know from military life. After a bunch of paperwork and a few administrative checks later, you can walk to your new (well new to you) truck. You pop the hood and start going through your checks. The military pre-combat checks are coming to mind as you remember all the things that the trucking school told you. You can’t help but be precise in your check. Front to back and left to right and top to bottom. Lights, brakes, truck book, fluids, food, load… the list goes on and on. You feel a sense of peace as you use your experience from the military to check your truck.
There’s another message from dispatch. You must drive 143 miles out of the way to go help some 10 year trucker because he can’t make the delivery on time. So, you get to the meet-up point and he’s no where to be found. After a few calls to dispatch and to the other driver, you finally get the load and are on your way. What was that guy thinking? Taking so long to get here. If he can’t make the load and I can… but why waste my time too?
On your way to the drop, you pick up the phone and talk to the family. Tonight, is your daughters first fall band concert and it went well. She misses you. Your son has his first season of coach pitch baseball this year. This load you’re on is going to get you home just in time to see him play his first game. You speak to your wife for a few minutes and talk about bills, life, and maybe taking a nice vacation. It’s been six months since you have been on the road. You’re making enough money for the bills and family, and everyone is healthy and happy. However, you feel a small sense of emptiness. This is also something that you discuss with your wife. Before you know it you’re on mental cruise control operating the truck and the conversation with your wife has been going on for two hours and she’s literally falling asleep on the phone with you. You quietly tell her goodnight as if you’re laying right next to her. Blow her a kiss through the phone and hang up.
The shipper gets you unloaded and now it’s time to get home. You have 91 miles to drive and 86 minutes to drive that time. But this is home…you know the back roads and you can make that drive in a little over an hour. You call dispatch and tell them you’re headed home and unloaded. You will send your load paperwork once you get there. Off you go. There it is, you think, the Sun. As it crests the horizon, you throw on those military issued polarized sunglasses that you kept when you got out because you knew mornings like this would come and these were the ole trusty dusty glasses from your 3rd deployment. 91 miles in 74 minutes. Dumb GPS is trying to take you those highways and main roads.
The company let you drive the truck home as usual and you even saved them 12 miles on the truck. It’s only a few gallons of fuel, but that’s money that the company doesn’t have to worry about later. Why would you waste resources? After all, waste, was a key talking point from the safety brief. Most of the drivers snarled and snickered when it was being talked about, but it hit you as you remember the Fraud, Waste and Abuse speeches from the military. You walk up to the door and pull out your keys and walk inside and start making bacon and eggs. After all, Joshua has a baseball game today and he needs a good breakfast.
As the family walks out the front door, your son and daughter see the truck. You look up and see that it is a shining glimmer of how you feel every driver should keep their rig. Clean and parked square. Tires straight, windows clean, lights and mirrors shiny and waiting for use. Joshua walks over and puts his hands on the side of it and runs to the family car. As you walk by you see the imprint of his palm and fingers on the dark black wheel well. You grab your shirt sleeve and in a circular motion clean that spot. After all, it was an imperfection on the paint job. You want that thing to look its best. After that is your rolling home away from home.
Joshua had a great game and unfortunately his team lost 10-8. A good day of family games and taking time to do family things is what you have been craving lately. You’ve been on the road for 19 days and you are ready to spend some time at home. There it is – the Honey-Do list the wife has been waiting for you to get done. You take your orders from Household-6 and off you go. The porch lights come on as your driving those new screws in to replace the deck screws of those old raggedy boards that was on your Honey-Do list. All the sudden, here comes your wife out the back door, in a slim tight dress and wearing heels, hair done, and she has champagne glasses. She walks up and wishes you a happy anniversary. That is when it hits you: you’ve been out the military for six months.
Well the time has come, Honey-Do list complete. Dispatch is calling. Kids are on the bus and the last hugs are give to the wife. You jump in the truck. You glance around. You smell the fresh clothes that are in the closet, you look down to see your small carpets, you reach down to slide one into its exact spot. Clean floor, clean linen, but you once again feel that emptiness. You spend the next few hours driving to your pickup location and you once again are having to wait on the shipper to load you. Three trucks are ahead of you. Another place that must hold the same mindset that the military had, hurry up and wait…
The way of driving on the road for you is a sense of being your own boss. You get to stay in your lane and you are sequenced in my actions. You have your place, and everything stays in its place. Your clothes are where they need to be, and you are in the driver’s seat literally controlling your life and where you go for once. No longer the military’s job to tell you where to go, what to do, when you eat or what to eat! Six months free from that nonsense. It feels so freeing. Oh god another message from dispatch.
This time they want you to go get this very special load. It requires a specific attention to detail and a very tight window for delivery. One thing you have prided yourself on is the traits you learned in the military. Those things you hold as part of your very core values. Honesty, Loyalty, and Professionalism in all things you do. Your dispatcher has come to know you and truthfully you give him crap all the time because he was in the Coast Guard for four years. Nothing fabulous and as he’s on the phone explaining the load and the run and the requirements behind it you realize something. Your values you learned from the military are starting to move to the civilian world and you’re being recognized for those because you have been seen as someone who is both valued as a driver, and in all honesty, you’re reliable and they know you will not fail.
You pick up the phone and call your dispatcher and after you ask him about the water temperature today you tell him the load is delivered. 12 minutes early. But you’re out of hours and you’re eight miles to the hub, so you are about to head over. Once you get to the hub the building is closed and you are tired. 1300 miles in less than 30 hours is a task. But you did it. You park the truck, stand up, and look around. Everything in its place and a place for everything. It’s then you call the family and tell the wife of the awesome trip. As you hang up the phone you lay your head down and you still feel that emptiness.
The emptiness is from the transition and you know that. You can smell the gunpowder at the firing range on qualification day. You were the best shooter in your company. You and another Soldier would always battle on Qual day as to who would have the higher score. Often going 2 or 3 times to settle it. You miss the camaraderie and the family you inherited from your job. That’s it, you need that feeling back. But how…
A DOG! THAT’S IT! Are the thoughts that you scream out loud as you sit up in your bunk. A dog. You reach for the phone and call the wife only to hear the voicemail go off. She calls back and you two talk about it and all agree. Tomorrow you will get a puppy.
As you head home you have yet to tell the family about the pup, mainly because you still call her Dog because you haven’t named her yet. Phone rings, Dispatch. You are being routed to pick up a truck load of salt cause another truck broke down. It’ll get you close to home for your time off, however you’ll have to get another load into the area to get you home. Well at least it’s more money in the bank. Who knows what you would think about this situation had you not been in the military. Luckily you can get frustrated and still move forward and be professional. You know several people at the company that have never been in the military and they have the same mentality. Pretty refreshing from the get-go that they think that way.
As time goes on you start to realize that the transition isn’t the worst thing. You have had bad times and good times. Good memories and bad memories. The best thing to remember is that no matter what happens at work or at home, you are needed. You have people that care, and you have a future. As long as you choose to!
If driving truck seems like it could be the perfect transitional career for you, check out https://www.sstransport.com/careers/. S&S Transport is proud and honored to hire Veterans from every branch of the military.
Although we hate to admit it, summer is almost over and autumn is on the horizon. The fall season is beautiful, but it brings extra hazards to the road. School traffic, unpredictable weather, and deer are just some extra things drivers need to worry about. With these factors in play, it is important to take extra precautions while driving. Not every accident is preventable but knowing what to look for can help you out in the long run. Here is our list of Fall Driving Safety Tips.
School Traffic: School is back in session which means 55 million children will head to school each week. Whether they travel by bus, car, bike, or are walking – drivers need to be extremely vigilant. Here are some tips to make your daily commute as smooth as possible.
School Zones: In the morning and afternoon hours, school zones are especially busy. Speed limits are lower in school zones for a very good reason. “A pedestrian struck by a vehicle traveling at 25 mph is nearly two-thirds less likely to be killed compared to a pedestrian struck by a vehicle traveling just 10 mph faster.” (AAA)
Buses: “Be sure to stop for flashing red lights or a stop sign on a school bus, regardless of which direction you’re headed. Continue your trip once the bus has moved, the flashing lights stop flashing, or the bus driver signals it’s OK to pass.” (Corsicanadailysun.com)
Weather: One day it’s a hot fall day, and the next is cold and rainy. Autumn weather is truly unpredictable, so as a driver, you must be prepared for the worst.
Leaves: If you come upon a pile of wet leaves on the road, make sure that you slow down for them. They can cause your tires to slide and that could potentially cause an accident.
Sun Glare: Around the time of the autumnal equinox, driving may be more difficult due to the sun. From 15 to 45 minutes after sunrise/sunset, the glare from the sun may be so bright that it makes driving tough. During these times of day, try driving north/south if possible, and be sure to wear sunglasses to protect your eyes.
Bridges: With dropping temperatures comes frosty mornings. Frost will often build up on the roadway, leaving icy patches. Approach bridges with caution in order to avoid potential accidents.
Wild Animals: “Watch out for deer. Autumn marks the beginning of deer breeding season and they will be more active in areas near the road. Deer are most active during sunset and sunrise so be extra watchful when driving near the woods and near deer crossing signs.” (Stonewall Agency)
Stay Alert After Spotting Deer: Because deer travel in packs, it’s imperative that if you see one, you look for others.
Do Not Swerve: If a deer walks/runs in front of your vehicle – DO NOT SWERVE. By doing this, you put yourself in a position that could harm yourself and others.
Night Driving: If there are no other vehicles around you, turn on your high beams. This will give you better a better view of your surroundings and potential animals that could get in your way. Just remember to dim them if an oncoming vehicle is within five hundred feet away from you.
We know that some of these Fall Driving Safety Tips may seem obvious, but it never hurts to have a little refresher. Drive safely!
When most people hear the word “stress”, they associate it with a negative connotation. What many don’t know, is stress (in moderation) is completely natural. According to healthline.com, stress should be temporary. If it’s recurring and often, the outcome can be physically and mentally damaging. There are steps that you can take to help manage the stress in your life. These are our favorite stress management tips and self-care suggestions, and we hope that you are able to make them a priority.
Most people wake up, go to work, go home, go to bed, wake up, and do it all over again. The days go by and the routine hardly changes. As a truck driver, the workday is anything but normal. For one thing, the location changes daily. On Tuesday you may go to sleep in New York, and by Thursday you are in Wisconsin. Deadlines are tight, meaning that there is not a lot of room for error. To say that driving truck is stressful would be an understatement. When caught up in the stresses of the job and life in general, we sometimes forget how important it is to step back, unwind, and relax. The stress management tips below are meant to help control your stress level and help your overall well-being.
Fuel Your Body with Healthy Foods – With busy schedules and little space to prepare healthy meals, eating healthy on the road can be a challenge. Although it’s easy to load up on greasy fast food and high calorie snacks when you are putting on fuel, there are healthy option available at most places that you will stop. When grabbing a quick bite to eat, try to incorporate as many fruits and vegetables as you can. Swap out fried food for a grilled or broiled option. Aim to eat snacks that are high in protein and fiber and low in fat. Snacks like beef jerky, trail mix, popcorn, yogurt, fruits, and vegetables are tasty alternatives to chips, candy, and other fatty or sugar packed treats. These foods are not only important for physical health, but mental health as well.
Get an Adequate Amount of Sleep – Sleep is a key asset when it comes to good mental health. You’re working long, hard hours and a good night sleep is essential for making sure that you can work at an optimum level. Sleeping can often be tough while you are in your sleeper berth, but there are measures you can take to get the most of your sleep. One is to invest in a good pillow. If you sleep on your back, side, or stomach, there are specific types of pillows that can help you get a better night sleep. Having the wrong pillow can lead to headaches, neck pain, and arm numbness. Another step you can take is to block out noise and light with earplugs and eye masks or close the curtains on your truck. Every step you take to improve your sleep will help you feel better overall.
Exercise is Key – Sitting behind the steering wheel for extended periods of time leaves little time to hit the gym. Truckstop gyms are sometimes an option, but there are more practical ways to work out without even having to leave your truck. Resistance bands, kettlebells, and dumbbells can easily be stored in your truck and with YouTube, there are enough exercise videos to watch that will guarantee you never run out of ideas. Some exercises can even be done while you’re driving. An example of one that can be done while driving is the abdominal crunch. Squeeze your abs and hold them from one mile marker to the next. Any activity that you can do is beneficial, because while you exercise, your body releases endorphins. Endorphins are chemicals produced by your body that help relieve stress and pain.
Find Humor – They weren’t lying when they said “laughter is the best medicine.” Studies show that laughter has a number of benefits. For one, it helps with your blood flow. When laughing, blood flow increases and that can help combat against heart attacks. Laughing also causes the release of some hormones and chemicals into our bodies, and that causes us to be happy! Call up an old friend, watch a funny movie, read the comic section from a newspaper… whatever measures you need to take in order to laugh a little – do it!
Stress relief is different for everyone and it is important to find what works for you. Although your stress won’t disappear all together, we hope that these stress management tips will help manage your overall well being.
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As drivers, you know that cooking on the road is not always convenient. Fast food and truck stop meals are always readily available, and it is easy to forget that you can actually cook in your truck. And no, I’m not talking about making sandwiches or heating up something in the microwave. Sometimes we just need a tasty home cooked meal. With a slow cooker, you can cook a variety of meals that are not only delicious, but healthy as well. While most slow cooker meals require an extensive list of ingredients, there are many that only require a couple.
Slow cookers are pretty much fool proof. You throw in your choice of protein, a base, maybe some seasoning if you are feeling crazy, turn it on and voila – your meal will be ready in a few short hours.
There are three things that I recommend when trying to make these meals. The first thing is obviously a slow cooker. They come in many different shapes and sizes, so you should not have a problem finding one that will conveniently fit in your truck. The Road Pro 12 Volt Slow Cooker is very popular among truck drivers for many reasons. For one, the 5’ cord plugs directly into your cigarette lighter. Another appealing feature is that the 1.5 Quart inner casing is easy to remove and it’s dishwasher safe. You can find them at many different retailers across the country for around $30.
Slow Cooker liners are essential when using your slow cooker. Instead of having to find some place to wash out your cooker, you’re able to put the liner in, cook your meal, and throw it away. Easy as pie. You can find a 4 pack of these at any Walmart, Target, or grocery store for $3 or $4.
The last thing that you should invest in is a meat thermometer. It is important to make sure that your meat is fully cooked before consumption. Temperatures do vary from meat to meat, so I have attached a handy guide that will help protect you from food borne illnesses.
You can make really anything in the crock pot. Soups, roasts, desserts, appetizers – you name it and it can probably be done. I’m choosing to write about a couple easy meals that you can use as a base and grow on. You can doctor these meals to be your own by adding vegetables, grains, or spices.
1 Package of Pork Chops (about a pound or so)
1 Can of Cream of Chicken Soup
1 Packet of Hidden Valley Ranch Dry Mix Seasoning
Combine all the ingredients and mix, put them in the slow cooker for 4/6 hours on high.
1lb of Boneless, Skinless Chicken Breasts
1 Package of Taco Seasoning
1 Can of Diced Tomatoes with Green Chiles
Combine all the ingredients and mix, put them in the slow cooker for 4/6 hours on high.
Grape Jelly & BBQ Meatballs:
32oz Bag of Fully Cooked Meatballs
18oz Jar of Grape Jelly
18oz Bottle of Barbecue Sauce
Combine jelly and barbecue sauce in the base of the crockpot. Add meatballs and stir until they are all coated. Cook on high for 2 to 3 hours.
The possibilities are endless when it comes to what can be made in a slow cooker. If you ever run out of ideas, all it takes is one quick Google search for “slow cooker recipes” and you’ll have thousands of results. We hope that this little snippet will help cooking on the road become a breeze! To view more of our blogs, please visit https://www.sstransport.com/ss-transport-blog/.