Occupational burnout - how to protect yourself from the potential pitfalls?

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25 September 2024

Work is an integral part of our lives, and in the case of truck drivers, it holds a special place, often involving many hours spent on the road. Fatigue, lack of adequate rest and loss of motivation are just some of the factors that lead to job burnout, affecting both physical and mental health. So how can you effectively protect yourself from this threat in order to derive satisfaction from your daily work?

Read the rest of this article, where we suggest ways to avoid professional burnout.

Workplace burnout – what is it?

Occupational Burnout Day, on 14 September, is a reminder of the importance of mental and physical health at work. The term professional burnout was defined by the American psychiatrist Herbert Freudenberger in the 1970s. He described it as a condition characterised by a significant loss of motivation and enthusiasm for work, often leading to psychosomatic symptoms.

Occupational burnout does not occur suddenly, but builds up gradually as a result of prolonged stress and overload. Over time, it affects overall wellbeing, both on a physical and psychological level.

Causes of workplace burnout

Workplace burnout results from a number of factors, which can relate to both individual personality traits and the nature of the work performed. The most common causes are:

Prolonged, excessive stress,
A sense of responsibility and pressure,
Fast pace of work and inability to rest,
Lack of promotion prospects,
Underestimation of the employee’s ambitions,
Monotony of tasks.

Symptoms of workplace burnout

Symptoms of job burnout vary, but many people experience similar signs such as:

Physical and mental exhaustion,
Decreased job satisfaction and a general reluctance to work,
Boredom, apathy, lack of enthusiasm,
Increased emotional tension, nervousness and irritability,
Reduced efficiency and productivity,
Loss of empathy, insomnia,
Inappropriate behaviour towards others, both colleagues and clients,
Pessimism, lowered self-esteem and even a crisis of professional competence.

Sources of stress for truck drivers

Truck drivers are particularly vulnerable to stress resulting from:

driving: road situations are beyond our control - such as accidents, closed roads, roadworks or difficult weather conditions,
technical condition of the vehicle: the fear of a breakdown, which can happen at the least convenient moment.
rush: delays on the route causing time pressure,
new routes: fear of unfamiliar roads that may prove challenging.

So how not to succumb to these factors and stay motivated despite the inevitable setbacks?

How to protect yourself from burnout?

A healthy lifestyle

sleep: make sure you get enough sleep, especially if you spend many hours behind the wheel. Regular and sufficient rest improves concentration and reduces fatigue,
a healthy diet: wholesome meals are the key to long-lasting energy and well-being. Avoid unhealthy snacks and fast food. You can find ideas for healthy meals on the road here,
physical activity: even short walks or stretching exercises during rest stops will have a positive effect and help to relieve tension and reduce stress. A sample wellness plan for professional drivers can be found here.

Good organisation

route planning: careful travel planning avoids unnecessary stress due to delays or road problems,
regular rest: breaks are essential to keep your mind fresh and your performance efficient. Ensure that you take regular, short rests,
avoiding overload: try not to overload yourself with excessive working hours or extra tasks that can lead to exhaustion.

Stress management

relaxation: find ways to relax - these can be physical exercises, breathing exercises, listening to your favourite music or audiobooks while driving. Talking to other drivers and sharing experiences is also important.

Setting realistic expectations

knowing your own limits: Be aware of your capabilities and limitations. Avoid overstressing yourself physically and mentally,
realistic goals: Set goals that are achievable to avoid undue pressure and frustration about achieving them.

Nurturing professional development

training and development: Regular training can improve your competence, which boosts your confidence and avoids monotony. Exploring new skills can also be a motivation for further development. More extensively, we have written about the prospects for professional driver development here.

Finding a work-life balance

free time: separate work from private life. Take time to pursue your passions and interests to get away from your daily responsibilities,
psychological support: if you feel overwhelmed, do not hesitate to seek the help of a psychologist to help you reduce stress and fatigue.

Professional burnout among drivers is a real risk, due to the prolonged stress, monotony and pressure of this responsible job. However, by implementing simple habits such as a healthy lifestyle, regular breaks, realistic task planning and attention to personal development, professional burnout can be effectively prevented. Remember that taking care of your mental and physical health is the basis for maintaining your energy and job satisfaction for years to come.