There are some things that have changed drastically over the years in the trucking industry. We relied on cabovers, 42 footers, pay phones, the Rand McNally (hard copy version), wrist watches, and many other things while out on the road. Today, we depend on double bunks, 53 footers, cell phones, GPS, and digital clocks. You depend on these things to do your job, but what do you depend on for your daily strength? Where do turn to keep your sanity? The next time you’re alone, ask yourself what or who it is you are depending on. If you don’t know, give us a call.

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Stress, is stress, is stress...or is it? Stress is a normal, psychological and physical reaction to positive or negative situations in your life. In itself it's not abnormal or bad. What's important is how you deal with it. In a previous issue, we explained your body's reaction to stress and gave you some tips on how to better manage it. Here is som more information.

Did you know that there are two types of stress? Acute stress is the "in the moment" kind of stress and usually is resolved in a short time. Chronic stress, on the other hand, is the response to emotional pressure suffered for a prolonged period and over which an individual perceives he or she has no control. Here are some examples of causes of stress:

• Major life changes: mariage, divorce, loss of employment, death of a loved one.
• Environmental stresses: we live in a noisy, busy world. You may not be aware of all the sounds around you, but they are there and your body "hears" them. Do you ever notice how quiet it becomes when the power goes off? While you may not be aware of noises in your day-to-day life, if suddenly they are not there, you notice their absence.
• Unexpected events: at work, you may suddenly be asked to do a run that was not planned; or at home, a vehicle breaks down or someone becomes ill.

You may also experience stressors from within yourself. This can include fear, uncertainty, or your own beliefs and opinions. Remember that you can control your own thoughts. It may not be easy, but recognizing and taking the initiative to replace negative thoughts with positive ones helps.

While acute stress passes in a short amount of time, chronic stress lingers and has longer-lasting effects on your body. Chronic stress can result from "in the moment" stressors, but also includes repeated exposure to stressors such as constant driving, ongoing problems in the home, worry about bills, or chronic health problems.

Both acute and chronic stress can be managed by avoiding triggers or through counseling to learn methods of reducing stress. If, however, your stress level is such that you find it difficult to go about your daily routine, you may have developed an adjustment disorder--a type of stress-related mental illness that can adjust your feelings, thoughts, and behavior. Adjustment disorders can occur after sudden life changes such as divorce, death of a loved one, or a move to a new area, and usually resolves within a few months.

Stress that doesn't resolve, or that severly affects your lifestyle may require professional treatment. Schedule an appointment with your docotr; or visit our website at www.DriversWellness.com and click on the link to Lighthouse Network to speak to a professional counselor for help in managing chronic stress.

Remember: stress itself isn't abnormal or bad. It's how you deal with it that matters.

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Differences between stress and adjustment disorder:
• Stress: Effects on your body such as headache, muscle tension, chest pain, fatigue, upset stomac, problems sleeping VS. Adjustment Disorder: Effects on your body can be the same but to a greater degree than regular stress.
• Stress: Effects on your mood such as anxiety, restlessness, lack of motivation, irritability, anger, sadness VS. Adjustment Disorder: Effects on your mood such as sadness, hopelessness, lack of enjoyment, crying spells, nervousness, thoughts of suicide, worry, desperation, trouble sleeping, lack of concentration, feeling overwhelmed.
• Stress: Effects on your behavior such as eating disorders, angry outbursts, drug and alcohol abuse, social withdrawal VS. Adjustment Disorder: Effects on your behavior such as fighting, reckless driving, ignoring bills, avoiding family and friends, poor work performance, missing work, vandalism.

Thanksgiving is a time for socializing, reconnecting with friends and family, and, last but not least, enjoying huge traditional family feasts. How can you survive without gaining weight? Following are a few tips to help you enjoy the holiday without the traditional “after-effect” that often glares back at you from the scale. Even following just some of these tips will help:

• Don’t go the table hungry. A light, healthy snack beforehand will prevent overeating at mealtime. Snack on almonds, raisins, raw vegetables and high fiber crackers.
• Remember there will always be leftovers! Don’t treat the meal as an all-you-can-eat buffet that you must consume in one sitting.
• Fill half of your plate with vegetables, one quarter with lean meat, and the rest with a starch of your choice.
• Take small bites of everything to get a taste of the meal, but watch your portion size on the side dishes.
• Be careful with high fat items such as creamy dishes, cheese-filled casseroles, and sugary items such as candied sweet potatoes. There is no need to deny yourself, though; just have a small spoonful.
• Drink plenty of water, and keep caffeine (and alcohol, if you drink it) at a minimum.
• Good choices include turkey breast (even better if you remove the skin), succotash, cranberry sauce, and the veggies in a relish tray. Fill up on these items and eat modestly of the potatoes, stuffing, green bean casserole, and other higher-calorie items.
• Have a small slice of dessert and eat it slowly to enjoy every bite.

Bottom line, avoid overeating and enjoy what you do eat without feeling miserable later!

Some Practical Suggestions
Need help with holiday stress, overeating, and general wellness? You can find such help in one of the following sites. Click on the names below to contact them online.

Lighthouse Network
Holidays can be among the most stressful times of the year. Whether you are missing your family, stressing about a family get-together which includes someone you don’t like, dealing with alcohol, or other stressors, having a professional, non-judgmental listener can help.

Lighthouse Network’s trained counselors are available to help callers navigate life successfully. The staff at Lighthouse Network provides treatment options for mental health and addiction challenges. If you or someone you care about is struggling with a life challenge, which can be aggravated during the holidays, call Lighthouse Network at 1-877-562-2565.

Take Shape For Life
People can gain up to ten pounds over the holidays. Are you concerned that your weight gain may cause you to fail the DOT exam? It is no secret that drivers have difficulty keeping their weight down and all the accompanying health problems in check.

Harry Sensenig, a former trucker, is well aware of the challenges of eating in a healthy way and exercising while on the road. After experiencing first-hand the benefits of the “Take Shape For Life” program, a safe, fairly easy, portable way to get your weight down to an acceptable level, he and his wife, Jodi, have become certified health coaches with the program and can help you “get in shape for life.”

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