Tool Kit
Driver Health
and Wellness
Your mental and physical wellness directly affects your ability to drive safely. If you do it for work, regulations require you to be fit to drive. Learn what that means and how to recognize the warning signs that could put you and others at risk. Use our tips to make small changes that support your well-being.
What “fit to drive” means
Every time you drive on the job, your mind and body need to be ready for the road. It takes more than knowing the rules and holding a valid driver’s licence.
Being fit to drive is part of your employee road safety responsibilities (PDF). It means you’re in the right physical, mental, and emotional condition to safely control your vehicle and handle whatever the drive may bring. It includes being alert, focused, and able to react quickly.
Driving fitness requires mental and physical wellness. When you’re mentally healthy, you’re more likely to make smart decisions, manage stress, and stay alert. A healthy body keeps you focused and calm, and ready to respond on the road.
Make it a habit to ask yourself, ‘Am I awake, focused, and feeling well enough to drive?’ before every trip.
If you’re not physically or mentally fit to drive, the risks extend beyond a momentary lapse in concentration. Research shows you’re more likely to:
- Miss important cues and fail to anticipate risky situations
- React too slowly or make poor decisions, such as misjudging traffic conditions
- Drift out of a lane
- Drive aggressively by speeding up, tailgating, slamming on the brakes, etc.
- Ignore traffic signs or skip necessary safety checks
The good news is that most of these risks are preventable. Knowing when you’re fit to drive, and when you’re not, is the first step.
Every driver has a responsibility to themselves, their passengers, and other road users to know when they shouldn’t drive. Notify your supervisor immediately if you’re experiencing any of the following issues, or feel unsafe to drive for any other reason.
- You’re severely sleep-deprived, lightheaded, or physically unwell. Learn about fatigue warning signs to watch for.
- You’re affected by medication, alcohol, or any type of drugs. Learn about impairment warning signs to watch for.
- You’re crying, shaking, sweating profusely, have a severe headache, or are experiencing other physical effects of agitation or severe anxiety.
- You’re emotionally overwhelmed. You can’t stop thinking distressing, aggressive, or malicious thoughts.
- You’re having difficulty concentrating.
- Your supervisor, a co-worker, or someone else has told you not to drive. Other people are sometimes better able to recognize when you’re not in the right physical or mental state of mind.
All of these signs can be temporary. Take steps to get yourself back on track. Give yourself time to cool down and talk it over with your supervisor or a trusted friend. Then, maybe you’ll be ready to drive safely again.
If not, remember that you have the right and obligation to refuse unsafe work. This includes driving when you’re not able to do so safely.
Self-care for drivers
The way you care for your body and mind directly affects your fitness to drive safely. Small, consistent improvements can help you stay ready for the road.
It starts by understanding how your body and mind affect each other. People with a positive mental outlook often take better care of their physical health. And being physically healthy supports better mental well-being. Conversely, poor physical health can worsen mental health challenges.
Learn more about preparing yourself to drive by reviewing our Driving for Work Tool Kit.
Mental wellness and driving
Driving and mental health are closely linked. Stress from traffic, tight schedules, or long hours behind the wheel can raise anxiety and lead to mental fatigue or feelings of isolation. It can be especially hard if you drive alone.
Poor mental health can reduce focus, slow reaction times, and impair decision making. Emotional distress may also cause aggressive or erratic driving behaviours. All of these factors increase the risk of a crash.
Here are some steps you can take to boost your mental wellness.
If you’re feeling off, talk to a co-worker, family member, or your supervisor. Don’t ignore signs like low mood, high anxiety, or trouble concentrating.
Check in with yourself regularly. Tools like a mental health screening test can help you spot issues early and guide you toward support.
If your employer has an Employee Assistance Program (EAP), check it out. You may have access to a variety of mental health professionals and resources.
Review stressful driving tasks and talk with your supervisor about ways to reduce or eliminate them. For example, if no one has properly explained the basics of your driving duties, ask for a thorough driver orientation. If you think you lack some of the driving skills you need, ask for further training.
Over time, stress can take a toll on your mental health. Try these strategies to keep it under control:
- Listen to calming music that helps you stay relaxed.
- Practice deep breathing at red lights or before starting a trip.
- Use trip planning tools to avoid unexpected delays that can cause anxiety.
Multi-tasking or worrying while driving can impair your focus and increase crash risk. Try to clear your mind before you hit the road.
- Finish important calls or emails before driving.
- Use a checklist to organize your day before and after your trip.
- Build in extra time so you’re not rushing or distracted by running late.
- Minimize distractions in your vehicle so your mind can focus solely on driving.
Physical wellness and driving
Work-related driving is a sedentary task that often involves sitting for long periods with limited movement. This can result in back pain and poor circulation, and over time, lead to weight gain and heart disease.
That’s why physical wellness matters. It’s good for your general health and for your comfort, focus, and ability to drive safely throughout your shift.
Try these suggestions for making small changes in your lifestyle to boost your physical health.
Make sure you consistently get the sleep you need. Aim for 7 to 9 hours each night. This will help you avoid a sleep debt, which is the difference between how much sleep you need and how much you actually get. Take our Do You Have Sleep Debt? quiz.
Research shows that proper sleep enhances our overall health. Work-related stress is a top contributor to poor sleep, which can impair work performance, which can contribute to yet more stress. For more tips on sleep practices, watch our webinar excerpt on What Drivers Can do to Reduce Fatigue.
A nap is a terrific way to improve alertness. Here are tips for effective naps you can fit into your breaks at work or while relaxing at home:
- Nap for no more than 20 to 30 minutes. Research suggests this is the optimal nap duration to ensure you feel rested but not groggy. Watch our webinar excerpt on The Nappuccino (video, 45 seconds) to learn how to combine caffeine with your nap.
- Take a few minutes to wake up completely before you resume driving.
- Schedule nap time to suit you, when possible. Many people experience low energy from 1 to 3 p.m. but you may find a different time of day works best for you.
People who drive for work often face the challenges of obesity, poor vision, fatigue, diabetes, and cardio-vascular conditions. Educate yourself about them and if you think you’re at risk get medical advice.
Regular health checks are essential. They help your doctor identify little problems before they become big problems. If you haven’t had a checkup recently, schedule one today.
Commit to regular physical activity. You can do simple, quick exercises during your regular breaks, or during the breaks you take when you’re on the road.
- Take a short walk and get some fresh air.
- Rotate your neck slowly, side to side, forward and back, to release tension. Bend your wrists up and down and roll your wrists in circles. Do 10 to 15 reps of each.
- Loosen your shoulder joints by rolling them forward and backward. Stretch your chest by extending one arm overhead and pulling it towards the opposite side with your other arm. Repeat on the other side.
A healthy body promotes a healthy mind. So follow Canada’s Food Guide to make better choices every day, even on the road.
Plan ahead:
- Pack a healthy lunch and snacks before your trip.
- Choose proteins such as meat, fish, lentils, pulses, tofu, eggs, nuts, and seeds. They’ll keep you feeling full for longer and help balance blood sugar so you don’t feel too tired.
- Always pull over in a safe spot to eat so you’re not driving while distracted.
- Choose wisely when buying your lunch. Look for vendors with healthy meal options and avoid deep-fried foods.
- Stay hydrated by drinking at least 2 litres of water every day. Avoid fizzy drinks that can leave you feeling depleted.
Many organizations offer their employees gym passes, gift cards, or prizes. Some allow time off for healthy activities. If your employer doesn’t have anything currently, raise the topic with the safety committee or at the next safety meeting. Help organize a company wellness challenge.
Seeing the full results of wellness activities will take time. Have realistic expectations and be patient, consistent, and open to support. Taking care of your health can help you get home to your loved ones every day.