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Trucking Yoga: How to Use Mindfulness When You Are Stressed Out?

Stress is a card we’re all dealing with these days— from deadlines and personal problems to traffic and unhealthy work-life balances. Here’s the surprise: mindfulness can help. Now, if you’re wondering what mindfulness exactly is, it’s the act of focusing on the present without judgment. This act is taught with many other activities such as trucking, yoga, and meditation and can have lasting effects in helping you de-stress. Let us tell you how to use mindfulness when you are stressed out.

Five best ways to use mindfulness when you are stressed out

You become aware of your thoughts.

Being tuned to what is happening inside your head and thoughts can help you unwind. You can step back and view them instead of taking them quite literally. This way, your stress response is not triggered, and you can take a backseat from being stressed.

Try to focus on what you’re thinking without judging or reacting to those thoughts. Acknowledge their presence and know that your thoughts do not control you, but instead, you control them!

Reaction becomes response

Sometimes, when you’re faced with a stressful situation, you react in its heat. And then comes regret. Mindfulness and trucking yoga make you pause for a moment and use your “wise mind” to assess the situation. Then you’re not just removing yourself from a panicking situation but also making a smart move on your part.

You are sensitive to your body’s needs.

Some forms of mindfulness, such as a body scan, can help you be attentive to your body. Are you asking yourself how that works? 

Here’s the answer: you focus on each of your body parts, focusing on how you feel there without any reactions or judgment. This helps you notice underlying tension in muscles or any pain that might have been brushed off during stressful days. 

Acknowledging an issue is already half the battle won, and you can take measures such as trucking yoga to release yourself from the pain.

You become aware of others’ emotions.

The entire practice of mindfulness is based on high focus; hence your focus; on the emotions of others can also help you contain a stressful environment. You are much more open to caring and understanding other’s emotions behind their responses to you, and once more, you can make smarter decisions with binocular vision.

You focus better

We’ve said this so much already, but we want to emphasize it repeatedly. Mindfulness helps you focus better! Not only is this an essential virtue of problem-solving, but you can understand what is causing you the stress. 

Focus is an important quality to have, especially if your career requires it, and mindfulness can help you get ahead!

Conclusion

Mindfulness, along with other trucking yoga practices, is a crucial tool to use in times of stress and panic. They allow you the space to breathe and calculate fall damage in a third-person POV, so you don’t make abrupt reactions in critical moments. We’ve collected some of the best reasons mindfulness can help, and implementing these will give you the boost you need! Now you know how to use mindfulness when you are stressed out.

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4 Skills Every Trucker Should Have To Improve Truck Driver Health

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The trucking industry is often more competitive than people think. There can be a lot of individuals applying for the same preposition. Knowing the skills you need is essential beyond standard driving qualifications. And when it comes to skills, drivers should have skills to take care of truck drivers’ health is critical.

 

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4 Skills Every Trucker Should Have To Improve Truck Driver Health

First Aid

 

At this point, you might think, wait, I’m going to be alone for most of the trip. While this is true, it is worth considering what might happen if you end up in an accident. If you have a first aid qualification, you could provide vital support to anyone injured. First aid could be a critical skill for a truck driver.

Don’t forget; this does include yourself. It’s easy to forget that skills in first aid will ensure that you can provide primary care for yourself if you are injured too. You’ll know the proper steps to take. You can learn more about this on sites that offer first aid qualifications. Regarding truck driver health, first aid is essential; being certified could save a life or even yours. 

 

Customer Service

 

You might also want to consider your customer or client service skills. If you are new to the trucking industry, it’s easy to assume that there are virtually no interactions with other people. While true, you will spend most of your time on the road. You’ll still interact and engage with clients, customers, or colleagues. These interactions will impact how people judge and view your service. As such, you need to know how to interact with people at your final destination and on the road. Remember, your behavior will alter the perception of the business you’re working for. How people perceive you create an energy of how you are treated and when you are treated poorly or negatively, which can alter our mood, state of being, and overall truck driver health status. 

Consider taking a breath before you speak and ask yourself, is what I am about to say necessary and kind? You can be honest and kind at the same time.

 

Patience 

 

You must have patience when you’re a truck driver. There will be many times when you are stuck in traffic or when there are countless factors beyond your control. In times like this, mistakes can and will happen if you are not patient. It would help if you were willing to wait it out and have the mindset that some things can not be changed or fixed by you. This will also help you improve the quality of your driving. 

Consider practicing deep breathing like the 3 and 6 Count Breath to improve your truck driver’s health:

  • Inhale for three counts through the nose. 
  • Exhale for six counts through the mouth. 
  • Repeat this for one minute. 
  • Then observe how you feel. 

Do this whenever you feel stressed, annoyed, or low on patience. Mother Trucker Yoga has audio meditations for drivers to help you with patience! This is just one skill to have to improve truck driver health.

Mechanical Knowledge

 

Like first aid, you don’t need this skill as a trucker. But it can be helpful to have. Your employer won’t expect you to have mechanical knowledge, but it’s great if you know a little about how your vehicle works for a few reasons. First, it will ensure that you know the signs there’s a problem with the vehicle, which may mean it’s not safe to drive. Catching these signs early will help you avoid an accident. Second, it can ensure that you know what to do if your truck breaks down at the side of the road and may provide you can get it up and running again without waiting for support. 

 

We hope this helps you understand some of the skills you should have as a truck driver. By learning these skills, you can ensure that you are more likely to be hired for a position. You will also be more effective in any trucking job that you are chosen for.

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 Can’t Sleep? Top 3 strategies for better sleep for truck driver health 

 Are you getting enough sleep at night? Do you have trouble staying focused during the day? Not having quality sleep can result in worsened health, and it’s as simple as it sounds. Your cognitive functions, ability to stay alert, assess situations, and handle stress are health qualities that are important in many professions, especially truck driver health and those who have long stressful work shifts. So if you’re suffering through bad nights of sleep, we’ve got you covered with our three strategies for better sleep for truck driver health.

Top 3 strategies for better sleep for truck driver health 

  1. Enforce a sleep schedule.

Your brain requires 7-8 hours of sleep to perform its duties efficiently. Usually, you wouldn’t need more than 8 hours in bed to be fully recharged and ready to go. So how do I enforce a sleep schedule on myself for truck driver health? 

Now for a person with a typical job, I recommend that they go to bed and wake up at the same time every day. However, if you are a truck driver working long late-night hours, these naps are necessary to cover your sleep debt. Try to minimize the time difference on weekends so your body can get used to a consistent and healthy sleep-wake cycle. Eliminate daytime naps as they interfere with your sleep cycles and impact overall agility. 

I understand the above might not work for most drivers. So you have to get creative and try to find some consistency. If your driver time is all over the place, what about your sleep schedule can you be consistent with. Not having screen time 15 – 30 minutes before bed, exercising and getting movement in, not eating a heavy meal before bed, and listening to a relaxing meditation help you relax before bed. Aromatherapy to relax, all of these things can help you get the sleep you need despite your erratic schedule.

sleep schedule mother trucker yoga blog

Pay attention to what you eat and drink.

Here’s the thing: your body has an intimate relationship with everything you eat and drink, so no wonder these habits may leave you restless throughout the night. It would help if you didn’t go to bed hungry or stuffed. 

Avoid having heavy meals right before bedtime as the discomfort may keep you up. Having a snack before rest is wonderful, so long as you are away from highly energizing meals or meals with foods that require a lot of digestion power.

Here are eight foods and drinks to consider before bed if you need that quick snack:

  1. Almonds.
  2. Turkey. Turkey is delicious and nutritious.
  3. Chamomile tea.
  4. Kiwi.
  5. Tart cherry juice.
  6. Fatty fish.
  7. Walnuts.
  8. Passionflower tea.

As for drinks: alcohol, nicotine, and caffeine are not your friends. Stay away from beverages that include any of these if you want to have a good night of sleep. Alcohol may leave you feeling drowsy but will disturb you later in the night. Alcohol can also lead to weight gain, other health issues, and other truck driver health issues. Consider drinking in moderation and never when it would cause problems while out on the road. 

 Nicotine is a stimulant, much like caffeine, and will keep you awake when your body heavily needs sleep. You may want to remember that cigarettes introduce nicotine to your system and keep you awake. If you can’t fall asleep, look at your smoking habits. 

Create a calming environment

Here’s the strategy that will certainly help you wind down before bed. Turn off light-emitting devices like phones and TVs at least an hour before the time you intend to sleep. Create an ideal space for sleeping soundly. 

Pick up reading, writing in journals, taking a bath, or listening to calm music with earbuds to relieve stress. The blue light emitted from these disrupts the sleep-wake cycle of the brain. This is important to note as a truck driver’s health is tied to stressful environments.

Every driver needs to find time to take a break, even if it’s a mini-break, to refuel and recharge your body and mind.

Light some scented candles for relaxing effects or leave the room pitch black, whatever fits you best. Make sure your room is the right temperature and comfortable. Don’t lie in bed awake if you can’t sleep within the next twenty minutes. Read or listen to slow sleep-inducing music until you’re fast asleep.

Conclusion:

We have crafted this blog just for you, and if you follow the strategies we’ve mentioned above, you will achieve an A1 truck driver’s health, especially in terms of sleep. With these three strategies for better sleep, you will experience a change; you’ll find yourself at peace and better equipped to do your truck driving duties.

 

Better sleep for truck driver health is essential and within reach for any driver with just one of the strategies above. But if you are looking for more sleep strategies, support, and driver wellness help, check out our NEW Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP. 

You can join for 30 days FREE using the code: MTY30

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Mental Health Awareness Month: Take A Breath Driver

Breathing is one of those things we all do, yet we rarely think about it; when a system like the respiratory works without us having to think about it or make it happen, it’s called “involuntary.”

The respiratory system has the unique ability to work all on its own without our help, unlike the muscular system, which works voluntarily.

This month is Mental Health Awareness Month and it’s a perfect time to tune in and tap into how powerful our breath actually is.

When we breathe, we get this precious gift called life.

Did you know?

We can survive 21 days without food, seven days without water but can only go one to three minutes without oxygen.

And at the 60-second mark, brain cells are already dying.

Yet after 20 years of teaching yoga to others, there is one thing I have come to find, many do not like to breathe.

 

I would often notice few would appreciate the art of breathing practices (pranayama) in yoga. You could see people start to fidget, become distracted, and even get annoyed at the idea that they weren’t “doing anything” during their yoga class. Yet without the ability to breathe, nothing on the yoga mat would even be possible. With May being mental health awareness month let’s take a few minutes today to focus in on simple strategies you can add to your daily routine today that cost you nothing and take minimal time and effort. 

It’s time you learn to breathe to improve your truck driver’s health!

Breathing is a tool. Those that learn to harness the device and tap into its vast abilities to improve, help and even heal the body get to reap the benefits of increased vitality, health, and happiness. But time and time again, I have observed others choose pills, alcohol, and even violence to manage what we all call stress or our emotions rather than tap into this tool we are all born with and have access to us at any given time. 

Stress can alter just about any system in the body if we allow it to. 

Stress management sign mother trucker yoga blog

Stress can:

  • Raise our blood pressure
  • Increase our heart rate
  • Increase our body temperature
  • Leave us in physical pain
  • Can decrease our immune system
  • Give us stomach discomfort
  • Make it difficult to sleep
  • Can affect your libido 
  • Tense your muscles 
  • Cause weight gain 
  • Burden your nervous system
  • Leave shallow breathing

When is the last time you felt the effects of any of the above and thought you should practice deep breathing? 

When my oldest son was small, and he’d get stressed out, the first thing I would have him do is deep breathing. Three deep breaths, I’d say, and we’d do them together. He’s now nearly a teenager, and I have observed him repeatedly defaulting to deep breathing when he is stressed, angry, frustrated, or can’t sleep. He automatically uses this incredible tool we all walk around with every day but rarely tap use voluntarily. 

The average American breathes with less than 18% of their lung capacity. That’s what I like to call clavicle breathing. It’s no wonder we are a stressed-out, upset, unhealthy out touch society. I say these are the very things I have felt before yoga and learning how to tap into my breathing. And the same things I think when I’m not in my body, using my breathing, and feeling grounded in my skin. 

How do we breathe?

The average person takes about ten breaths per minute; that’s an average of 22,000-24,000 breaths per day. That’s a lot of breathing. And when we breathe, we inhale necessary oxygen and exhale carbon dioxide and toxins that our body wants to remove. When we breathe, our lungs expand and take in air, and our diaphragm lowers and expands as well, taking in oxygen to then be distributed out to the millions of cells throughout our body that need that fresh oxygen to live. 

Dr. James Hoyt, a pulmonologist, says, “Our respiratory muscles don’t have the luxury of being out of shape.” Yet how many people can say with certainty that they use them, work them, build them like their bicep regularly? There is a saying, “use it or lose it,” and it fits here with our breathing. 

 A recent study in the Journal of Neurophysiology may support this, revealing that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath.

And, also nearly every system in the body is connected to our respiratory system or breathing. 

  • Our metabolism increases when we practice deep breathing.
  • Our autonomic nervous system regulates when we deep breathe.
  • Our digestion can settle and improve when deep breathing.
  • Our muscles relax and get total oxygen, helping them not to cramp.
  • Our lymphatic systems become stimulated, hand and hand, with our immune system, both stimulated when we breathe.
  • Our body is fully oxygenated when we deep breathe.

And one of our deep breathing’s most impressive features is that it stimulates our vegas nerve. 

What is the vagus nerve?

The vagus nerve is the longest of the cranial nerves, extending from the brainstem to the abdomen through multiple organs, including the heart, esophagus, and lungs.

It controls the parasympathetic nervous system (PNS), which contains your relaxation response. Most people never breathe deep enough to stimulate this impressive nerve.

We need the vagus nerve to be alive and working because the vagus nerve controls your mood, heart rate, digestion, and immune response. Stimulating your vagus nerve can help to regulate many functions in your body.

Vagus nerve stimulation has been linked to treating epilepsy, improving digestive conditions, reducing inflammation, and managing anxiety disorders.

The journal Frontiers in Neuroscience reported in 2018 that the poor function of the vagus nerve could lead to mood and anxiety disorders. But most importantly, when you stimulate the vagus nerve, you can reduce anxiety, stress, and mood disorders. All of this can happen when you learn to breathe more deeply and more often. 

WAKE UP, PEOPLE! BREATHING IS FREE!!!!!!!!!!!!!!!

Where does your breathing fall?

Clavicle Breathers: 

Those that breathe only into the upper chest, throat, and shoulders. These breathers often have lifted shoulders and a tense neck. 

Chest Breathers: 

Those that breathe into the center of the chest. 

Abdominal Breathers: 

Those that breathe deep into the belly and feel their lungs and abdomen expand freely. 

We have forgotten our unique ability to help and heal ourselves. When you were a baby, no one had to tell you how to breathe, yet there you were, breathing so deeply that your entire torso was expanding and contracting every breath you took. I have listened and watched my children as infants, and now adolescents get upset and even cry only to default to their breathing to calm them down. It’s in you; you have done it; you have just forgotten how to do it. 

Deep Abdominal Breathing Technique:

This is the perfect technique to try for Mental Health Awareness Month.

  1. Sitting tall or lying down comfortably, place one hand on your belly and one hand on your heart/chest. 
  2. Exhale completely through your mouth and hear your breath move out of your body. 
  3. Inhale through your nose move your breath deeply into your lower hand (belly) and feel it expand. Continue to move your breath up to notice your upper hand (chest) rise. 
  4. Exhale slowly move the air out, feeling your belly collapse and your chest lower (in any order). 
  5. Soften your jaw and relax your body, focus on fully emptying your belly when you exhale, and fully expand when you inhale. 
  6. Work yourself up towards a count of four counts on the inhale and eight on the exhale. 
  7. Repeat this for two to five minutes. 
  8. Anytime your mind wanders, bring it back to your breathing. 
  9. Allow yourself to hear your breath each time you inhale and exhale. 

How to do deep abdominal breathing

To improve your truck driver health, continue this practice daily in the morning to wake up, when you are feeling stressed, waiting in traffic (minus the hands-on your body), or before you go to sleep to help you relax. 

You have tools to help you breathe, relax, fall asleep. The real question is, are you using them? 

Take inventory since it’s mental health awareness month, how is your breathing?

Deep Abdominal Breathing Benefits:

 Various deep abdominal breathing forms have been linked to cardiovascular benefits, including increased blood flow and improved blood pressure. Deep breathing is also a helpful tool for relaxation and sleep. Taking deep breaths can also help you manage stress and improve cognitive function like brain fog and lack of focus and concentration.

If every tool you are reaching for is outside of yourself, let me ask you, have you tried the tools you were born with? The tools you were given and are the very tools that make this life possible? The tool I am talking about is your breathing. 

Try This:

For one week, practice deep abdominal breathing at least one time a day. Work to practice it at the same time each day. Set the alarm on your phone or in your calendar and make it a priority. All too often, we say something doesn’t work or help, and we have never really tried it, let alone given it the attention required to see results. 

Trucking yoga can be as simple as paying attention to your breathing. Truck driver health does not need to be complicated. And you benefit from it the most!

After seven days, come back and let us know how you did. What changed, what you noticed or found. Every month can be mental health awareness month, don’t let your mental health slip away.

Now take a deep breath and start living! 

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Resources:

https://greatergood.berkeley.edu/article/item/what_focusing_on_the_breath_does_to_your_brain

https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/

https://www.healthline.com/health/facts-about-stress#25.-Past-experiences-can-cause-stress-later-in-life

https://pubmed.ncbi.nlm.n

https://www.consumerreports.org/mental-health/ways-to-manage-stress/ih.go
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Keeping Your Mind Sharp: International Brain Health Week

It’s International Brain Health Awareness Week

(March 14-20, 2022)

Let’s celebrate by taking care of our brain health!

“Even before you leave the womb, your brain works throughout your life to control your body’s functions and helps you understand and interact with the world around you”.  When you focus on maintenance for your brain you will then help your mind stay focused, clear, and alert when you need it to and train your brain to respect downtime play, and rest when needed!

As truckers you know the importance of heart health, but what about brain health?

Brain health is all about maintaining and reducing risk factors and respecting the machine within. As we get older our brains when not taken care of properly can begin to show their wear which can affect your health, happiness, and overall functionality.

 

How do you keep your brain sharp as a truck driver?

What do you do to maintain and sharpen your brain and mind? Many take this for granted earlier in life but just as important as it is to learn new things, so is it important to give your brain a break, and learn to rest your brain.

Does your brain need sharpening?

Does your brain need resting?

Does your brain need maintenance?

Amazing Study

2.4 million people downloaded an app and played a game called the Sea Hero Quest that involved memory from age 19-75 years old; it was the only study of its kind. After these participants played the game, the research was astounding. 

 

“One key early finding, presented at a meeting of neuroscientists in the US, was that navigational ability begins to decline much earlier than was previously thought – possibly from as young as 19. The study found that 19-year-old game players had a 74% chance of accurately hitting a maritime target. By the age of 75, this figure had fallen to 46%.” 

 

And already, at age 20, our strategic memory recall is beginning to decline, and we may not even know it. 

 

The data published in Proceedings of the National Academy of Sciences notes that our peak mental performance is typically at age 35 and then declines by 10% ten years after that. 

 

We need to sharpen our brains regularly. It’s backward thinking in our culture today rather than thinking of brain health as “preventative care,” thinking of it as sharpening and maintenance. 

Brain Health Mother Trucker Yoga Blog Eat Real Food

What Causes Our Brain to Age?

 

Researchers have discovered several factors that speed up brain aging. Things like obesity, especially in midlife, can accelerate brain aging by ten years! And add in our populations’ high intake of sugar, diet sodas all contribute to poor brain health. But that’s not the only thing that can affect brain health as we age.

Living a sedentary lifestyle, eating a highly-processed diet, not socializing, irregular poor sleep, and not practicing self-care, stress-relieving activities can affect how our brain ages. When it comes to truck driver health what you eat plays a large role in how you feel and how your brain functions, but often gets the back seat to other issues. 

 

Truck Driver Health: 5 Practices to Sharpen Brain Health: 

1. Get out and move

Where can you fit in just 5 or 10 minutes of movement into your day? Don’t overcomplicate it; just move, dance, walk, squat, anything, just move! You don’t realize it, but your brain is tracking with you every step of the way, and that extra boost of oxygen and serotonin, dopamine, and neurotransmitters going straight to your brain doesn’t hurt either. 

2. Socialize

When is the last time you talked with that one friend, your mom, your brother, or rolled down the window and said “hey”? Isolation leads to a decline in our cognitive abilities. Socializing can help improve and impact thinking, memory, and behavior. Just like a young child needs others around him/her to mimic and encourage the developmental process, so does our aging population and those in-between.  

3. Eat real food

When we have a disease, what we have is a deficiency. What do you lack that has caused our body to malfunction. Our bodies are like trucks; we require certain maintenance to our parts, specific fluids, lubricants, and fuel to run optimally. You would never consider skimping on what you fuel your truck with because you know the consequences. If you are living in dis-ese or stress what are you lacking, and how can you refill it? The best and fastest way is to eat living food because you are alive. 

4. Get better quality sleep.

It’s not that you necessarily need more sleep but rather better quality of sleep. What do you need to do to improve the quality of your sleep? Better mattress? Darker room? Headphones with relaxing music? Essential oils? When it comes to sleep, focus on quality instead of quantity. 

5. Engage in de-stressing activities

Stress has become a badge of honor like the girl scouts or boy scouts badges when they sell cookies and build a soapbox car. My advice, slow down to speed up. More is not better, and the more stressed your system is, the less effective you will be, and you will begin to see your body, mind, and actions slow. Consider a walk without your phone, deep breathing, relaxing music, meditation, yoga, a shower, or going to bed early. These may seem small and insignificant, but they can make a huge difference. When you take time for yourself, you make time for the essential things in life. This is why Mother Trucker Yoga focuses on small simple changes and moves that you can do in 5 minutes or less and even things you can do safely while driving. [Try us out for FREE use the code: MTY30 for a FREE 30 days!]

6. Choose intellectually stimulating activities

Do hard things. I’m not talking about an Iron Man, but rather things that challenge you. This is where technology can help! Memory game apps, puzzles (electronic or physical), even crosswords, word searches, board games, and cards are all good ways to keep your mind sharp. If you have kids, don’t just let them plop down on the couch and watch T.V. have family game night. If you are on the road, pull out that pen and do a crossword puzzle. These are time-tested practices that will keep your mind at its best. 

Puzzles for Brain Health Mother Trucker Yoga Blog

Don’t wait. We live in a world that is trained to respond to our health in the form of sick care. But the way to address our aging brain is to practice preventative care and create consistency in our health and health practices. 

 

Don’t wait until you see a decline to make a change in your brain health. 

Don’t wait until you feel less sharp to seek help. 

Don’t wait until you need extra care to decide to care. 

Don’t wait. 

As a driver, truck driver health is essential. And out a fully functioning brain, you may find yourself struggling to safely stay in your lane.

Are you looking for more ways to improve your health, mental clarity, and longevity? 

Check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP.

Easy videos are designed specifically with a driver’s needs in mind.

No fancy gym.

No expensive equipment.

No stress.

Try us for FREE!

Use code: MTY30 for a FREE 30 days!

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References:

https://www.mirror.co.uk/science/scientists-reveal-age-your-brain-9274294

https://www.theladders.com/career-advice/this-is-the-exact-age-when-your-brain-function-starts-to-decline

https://www.medicalnewstoday.com/articles/319185#Therapies-to-help-slow-brain-aging
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World Suicide Prevention Day: 6 Strategies to Improve Driver Mental Wellness

Everyone talks about mental health, and unfortunately, the term “mental health” has a more negative connotation than positive. After talking with dozens of people from various backgrounds, most felt the time “mental health” felt there was something wrong with you, and therefore, you need to take care of your mental health. 

How did we get to this place? This place where we are looking for solutions, answers, and strategies for aspects of our health only when we are in a state of turmoil, anguish, or pain? 

I used to feel embarrassed to tell others that I had “mental health” like a disease. And if I dare mention I need mental health help, I would be mortified of the other person’s response. 

A few years back, I began to change my conversation around mental health. And since the term “mental health” has the stigma of being broken and therefore needing help. I decided to change the term of mental care to mental wellness. 

Mental Wellness is the state in which one makes the state of the mind, thoughts, emotions, and behaviors a priority. Whereas the actions were taken are both proactive and reactive, but really, as a means of a simple lifestyle integration. 

Today is Suicide Prevention Day. It’s kind of a bit strange to have a day focused on this when right next to it is National Hot Dog Day, Love Your Dog Day, and Grandparents Day. But I suppose a day is better than nothing. 

As someone who has stood face to face with suicide more than once, to me, suicide is a feeling of last resort, that all hope is lost, and any other actions taken will not be successful. I believe people are driven to suicide by many factors, and the why is not for argument’s sake, but from my own experience, I reflect on the what and the how. How did I get to that place, and what could have helped or been different? 

To anyone out there that is struggling with their mental wellness, I want you to know that you are not alone. 

I also want you to know that I see you and hear you. The words you don’t speak. The side of yourself you do not show. I see you. 

And instead of posting a suicide prevention hotline number on our blog, I thought it would be more helpful to share some of the mental wellness strategies I have used over the years. And when it comes to truck driver health issues, mental wellness should be a priority. 

6 Things To Improve Mental Wellness and Aid In Suicide Prevention

#1. Believe you are worth it. 

Or at least say it to yourself until you do. For years I didn’t, and I recognize that this was a learned behavior, a lie I was telling myself based on what I saw someone in my own life do over and over again. If you have breath in your body, then there is still a purpose for you. 

This tiny spark inside me kept telling me don’t lose hope. It was quiet and almost impossible to hear or see among the thoughts of self-destruction, self-hate, and sadness. But it was there. Today look in the mirror and tell yourself you are worth it. Despite what the mind says back, fight that other self (I called it my addictive mind) and say it anyway. When it comes to truck driver health, as a driver, you may already feel isolated and alone and that makes it even easier to allow your mind to spiral. Speak positively about yourself every day. 

light - suicide prevention day blog mother trucker yoga

#2. Healthy Expression. 

It is easy for an outsider to tell someone depressed, suicidal, or lost hope to seek help. But the paralyzing effects of negative, depressive, self-destructive thoughts are paralyzing. It can take all you have to get up out of bed and get a drink of water, let alone get dressed and go to work. So rather than suggesting you journal, practice yoga, deep breathe (check out our deep breathing meditation for drivers), meditate, or call a safe friend when you are in that moment. Do it when you are feeling good. You need to cultivate habits in those impossible moments and practice them in the more accessible ones by doing the actions. 

Because our thoughts become our emotions, and our actions become our outcomes, and the cycle continues. And before you know it, every day is the same.

Dr. Joe Dispenza says “that if you keep thinking in the past, you will keep creating the same life”. If you continue to allow your brain to only think about what has happened to you in your life up to this point, you will only get a repeat of what you have had in your life up to this point. That means the same thoughts, emotions, and actions on autopilot. Disrupt that cycle when you are having a good day so that you can do it on those not-so-good days too.

#3. Change the cycle of your day. 

Routine is good when it is good. But routine can also be a toxic habit that leads us down the same pathway we have been down repeatedly. By changing the cycle of your behaviors and routines, you can increase the chances of changing your thoughts, emotions, and now outcomes. 

Start small. Start with something small and easy like drinking a glass of water in the morning, and as you drink it, tell yourself this is healthy for me. Do that every day, and after 90 days, you will have completed 90 new behaviors and told yourself 90 times you are healthy. Do that for a year, and that’s 365 times you have engaged in healthy behaviors and 365 times you have told yourself you are healthy. It all adds up. 

#4. Surround Yourself With Wellness. 

I don’t mean to sit in the middle of a health food store and never leave. I mean, on those good days, make a list of people, places, and things you can do, go to see, listen to, watch, and have that make you feel good. At one point in my life, I found myself consumed with Joyce Meyer’s books. I read them all. I particularly loved the Battle Field of the Mind. I read them over and over. They gave me hope, strength and shifted my thoughts away from the unhealthy cycle and, even if just for a brief moment, into a more healthy one. 

What are you currently doing on social media? If you find yourself consumed with groups and pages where people complain, are angry, and breed negativity. It might be best you delete them immediately. The same goes for people in your life. Find groups, connections, and affiliations where you feel safe and breed a positive vibe, where if needed, you can express yourself and even ask for help. And if you ever find yourself reading a post like that, reach out. Don’t just comment with praying hands emoji or saying I’m here for you. Sometimes the action of half help can make it worse. Instead, reach out directly to them. Private message them and start a conversation, or even call them. You might just save someone’s life.  

What music boosts your mood? I know how tempting listening to the downward spiral number one hit songs where singers share about their pain, hurt, and destruction. But don’t go there. You are only reconfirming how you feel and not allowing yourself to get out of it. What makes you feel good? Surround yourself with it. 

#5 Do It Anyways.

Some things make us feel good AFTER we do them. But getting ourselves to do them is often the problem. The key is not to think and do it. I love how I feel when I do my hair. I also love how I feel when I exercise and go for a walk every day. But the moment I give myself time to think about it, the weight of the world has now seeped in and taken over. So don’t think. And the momentum you feel and receive from the boost in endorphins afterward is the moment that will keep you coming back for more. 

#6 Know when it’s time for more.

I got to the point where I felt there was no hope for me. And although I was not in a place where suicide was on the docket anymore, I felt hopeless, empty, and lost. Physically I felt like I was going to vomit thinking about what I was about to do, but the alternative of living this way any longer outweighed what I was about to do. The day I spoke these three words to someone I trusted, I felt a relief I had never felt before. “I need help.” I had no idea what that helped looked like at that moment, but my ego had finally broken its last piece, and I no longer cared about anything other than not feeling this way. 

Who can you reach out to today? Who is safe? That person didn’t have all the answers that day and what came next was scary too (lots of new things), but nothing is as frightening as where I had already been. I had already experienced hell, so what could be worse? 

I want you to know that there is hope, help, and your mental wellness is a priority. And suicide does not have to be your only solution. Taking care of your mind, thoughts, and emotions is essential and trumps any other tasks you have in your life. Every effort you make is worthy, impactful, and shows you still see that spark at the end of the tunnel. You are worth it. Your mental wellness matters!

Suicide Prevention day mother trucker yoga blog

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How Photography Can Ease Stress on The Road

How Photography Can Ease Stress on The Road

Being a truck driver is far from an easy job. In fact, according to Transport Topics, all those long hours of driving in isolation can take a heavy emotional and physical toll on drivers. Given how tough and stressful the job can be, drivers are always looking for ways to manage the difficulties while they’re on the road.

Photography can ease stress mother trucker yoga blog

Image: Pexels

There are a number of ways to relax and prevent fatigue, just like we’ve previously mentioned on Mother Trucker Yoga. But while you’re on the job, one surprisingly effective solution is practicing photography. If you want to know more about this hobby and how to get started while juggling your driving day job, read on for some tips!

How Photograph Can Help with Stress

Creativity and Stress

In general, creative activities are often associated with mental benefits. True enough, NPR’s article on the brain benefits of art explains that making art can help you feel more connected to yourself and the world — thus helping to lower stress and anxiety. Again, as driving can be stressful, photography is a great fit when it comes to artistic activities that you can do on the go. After all, you can find subjects for photos almost anywhere you go, and it makes those little breaks much more worthwhile.

Photographs and Mental Vacations

What’s great about photography is that even the photographs themselves can help provide relief from stress. Studies featured on CNBC state that looking at photos can have calming effects on the brain. This is especially true if you are fond of taking photos of natural wonders and the outdoors, as these types of photos allow your brain to go on a mental escape.

Photography and Relaxation

Lastly, just like any hobby, photography can provide you with a pleasurable and relaxing experience during your idle moments on the road. What’s great about photography is the activity itself isn’t that time-consuming, allowing you to take a quick photo when things aren’t as hectic. This can be particularly great if you’re required to drive through scenic locations that give you plenty of things to take photos of.

How To Get Into Photography

What You’ll Need to Get Started

The first thing you’ll need to start your photography hobby is a camera. Adorama’s selection of cameras represents the vast options you have when choosing a device — featuring trusted brands Canon, Nikon, Sony. If you’re just starting out, the Canon PowerShot SX720 is a reliable and compact camera that’s perfect for everyday use. But if you’re looking for something more professional, the Sony a7 III Mirrorless Digital Camera takes outstanding photographs in high-resolution 4K HDR. You also have options if you want to stick to your phone camera. Wired’s list of the best phone camera accessories recommends equipment like Moment’s Anamorphic lens and the Shoulderpod G2 grip to help you take professional-grade images.

Taking Lessons

While winging it is always an option, you may also want to seek outside help when trying to learn photography. Luckily, the internet is a great resource especially for those who are starting this hobby from scratch. Firstpost’s feature on the best YouTube channels for learning photography suggests resources such as The Creative Of Photography to get you acquainted with the basic photography principles, and beyond.

Sharing Your Work

You may eventually want to share your photos with other people. There are a number of ways to do this. Platforms such as Instagram give you access to a wide audience due to the sheer number of daily users. If you’re looking for something that allows for higher quality photos, Flickr is the preferred choice of both professional and amateur photographers.

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