Welcome to the Transport Worker Mental Health Wellness Checklist

This practical resource is all about supporting you, your partner, and your family in navigating the unique challenges of your line of work. Whether you’re on the road or at home, finding that balance can be tough, but it’s so important.

This checklist is designed to help you assess various aspects of your mental health and identify areas where you might need additional support. Each item on this list is meant to empower you to take proactive steps toward a healthier, more balanced life.

Remember, your mental health matters. Let’s work together to ensure you’re equipped to handle the challenges you encounter.

Physical Health:

☐ Have you been getting enough restful sleep each night?

☐ Have you been taking regular breaks during your shifts?

☐ Have you been prioritising healthy eating habits while on the job?

☐ Have you been staying physically active outside of work hours?

☐ Have you been setting boundaries to protect your personal time and space?

☐ Have you been taking regular breaks to rest and recharge during your shifts?

Emotional Well-being:

☐ Have you been finding ways to de-stress, like deep breathing or mindfulness?

☐ Have you been chatting openly with colleagues or supervisors if work is getting you down?

☐ Have you been addressing any feelings of anxiety or sadness right away?

☐ Have you been reaching out to friends or family for a bit of extra support?

☐ Have you been hanging out with friends or joining social groups to stay connected?

☐ Have you been counting your blessings or trying little mindfulness tricks to stay positive?

☐ Have you been speaking up when you need something at work?

☐ Have you been setting small goals for yourself to stay motivated?

☐ Have you been cutting yourself some slack when things don’t go perfectly?

For Partners, Children, and Family:

Communication and Support:

☐ Have you been having good chats with your partner about any worries?

☐ Have you been listening and helping out if your family’s feeling stressed out?

☐ Have you been leaning on your partner, family, or mates when you need a hand?

Quality Time and Connection:

☐ Have you been spending fun time with your kids and family when you’re not working?

☐ Have you been doing activities together to keep the bond strong?

☐ Have you been thanking your family for being there for you?

☐ Have you been seeing friends or having social outings to unwind?

☐ Have you been doing stuff outside of work that you love, like hobbies or chilling out?

☐ Have you been checking out what help is out there if you need it?

Seeking Professional Help:

☐ Have you thought about giving counselling or therapy a go if things are tough?