How to Manage Stress in a Delivery Driver Job – Mental Health at Work Explained
- MBL Team
- Apr 23
- 13 min read
Updated: Apr 24
Being a delivery driver can be both exciting and surprisingly stressful. It doesn’t just wear down your tyres — sometimes it wears down your peace of mind, too. That’s why more and more people are asking: how to manage stress in a delivery driver job?
It’s a job full of tight deadlines, constant traffic, and customers expecting things to arrive right on time. And while there are plenty of positives in this line of work, there’s also one big shadow that’s easy to overlook — stress. It builds up quietly, and when ignored, it starts to take a toll on your mental wellbeing.
The constant pressure to stay on schedule while remaining polite and professional can become overwhelming. But learning how to handle stress in this unique working environment is key — both for your wellbeing and for your satisfaction in the job.
In this article, we’ll explore practical strategies for managing stress and building mental resilience behind the wheel. From everyday time management tips to calming techniques, our goal is to give you the tools you need to find balance in this demanding role.
We’ll also show you that stress doesn’t always come from the outside. Sometimes it’s that quiet voice inside whispering: “You’re not doing enough. You’re not fast enough. You’re not good enough. ”And we’ll show you how to deal with it — how to come back to yourself, even when everything around you feels off.
Join us as we dive into what it really means to look after your mental health on the job — so you can stay focused, stay calm, and keep going. Because being a driver isn’t just about delivering parcels. It’s about delivering yourself to the end of the day — fully, and in one piece.
Why Stress Is a Real Issue – Numbers That Speak for Themselves
Stress isn’t some corporate buzzword or a problem limited to office workers. It affects people in physical jobs too — and in many cases, it hits harder. Especially those working under pressure, outdoors, on tight schedules, and dealing with real-life challenges day in and day out.
In the delivery industry, stress doesn’t come out of nowhere. It builds up — day after day, with every route, every rush, every awkward customer conversation, traffic jam, parking ticket, delay or vehicle issue. And while many drivers develop ways to cope, that doesn’t mean they’re immune.
According to data published by the Health and Safety Executive (HSE) in 2023, 875,000 people in the UK reported suffering from work-related stress, anxiety or depression. That’s an average of over 2,500 cases per 100,000 workers — and that’s just among those who actually came forward.
The transport sector — including delivery drivers — is among the industries most at risk. Why?
Because the job demands constant focus, fast decision-making, and the ability to juggle a mountain of unpredictable factors: weather, traffic, customers, time pressure, equipment issues. And often, you’re dealing with all of it on your own.
This isn’t about scaring anyone with statistics. But it’s important to understand that this isn’t a sign of weakness or a personal flaw. If you sometimes feel overwhelmed, you’re not alone. You’re a human being doing a tough job in mentally demanding conditions — and you have every right to look after yourself.
The Main Sources of Stress in a Delivery Driver’s Job
Every job has its challenges, but delivery drivers don’t get a “normal day at the office”. Their office is the road — full of chaos, unpredictability and responsibility. It’s not just about driving from point A to B. It’s a daily battle with the clock, the route, expectations — and yourself.
Here are some of the most common sources of stress drivers face:
⏱ Time pressure
Let’s start with the classic. A schedule stretched tighter than the elastic in an old pair of joggers. The customer’s waiting, the company’s tracking time, and you — already at your limit — still have four deliveries before your break. Not a moment to breathe.Every delay on one job rolls into the next. And no one wants to answer the phone to an impatient customer who's calling before you’ve even parked.
🚧 Traffic and unpredictable routes
Just because the sat nav says “20 minutes” doesn’t mean it’ll take 20 minutes. Traffic, diversions, roadworks, accidents, closed streets — sometimes all it takes is one extra red light and the whole plan falls apart. That’s when your brain starts playing that familiar tune: “I’m already late... I won’t make it...”
🙍♂️ Customers who... well, vary
Most people are absolutely fine. But all it takes is one rude, irritable or demanding customer to ruin your day. And even when you know the delay wasn’t your fault, you still have to smile and apologise — because “the customer is always right,” right?
🕒 Long hours
You start early, finish late. Sometimes you work weekends. Sometimes there’s no time for a proper meal. And in the evening — instead of switching off — you’re already thinking about tomorrow’s route. The day blurs into the night, and your private life disappears in the rear-view mirror.
📡 Monitoring and control
GPS tracking, parcel-scanning apps, live performance monitoring — all in the name of “efficiency”. In reality? You feel like you’re constantly being watched. Every pause, every delay, every “too long at a stop” feels like it’ll be brought up later as evidence.
These are all real, daily challenges that many drivers deal with. But it’s worth pausing for a moment and asking yourself:
Is everything that’s stressing me out really as it seems?
What we call “reality” is often filtered through our own emotions, beliefs and expectations. Time pressure? Maybe we’re harder on ourselves than the company or the customer is. A difficult client? Maybe they were having a bad day — or maybe we were already overloaded and heard their words harsher than they were meant.
Stress doesn’t always come from what happens. Often, it comes from how we see it. This is where science offers some clarity. Psychologist Richard Lazarus, a pioneer in stress research, showed that it’s not the event itself that causes stress — it’s how we interpret it. If we see a situation as threatening or unmanageable, our body goes into alarm mode. But if we view it as something we can handle — stress reduces, and we gain better access to solutions.
The problem is that under stress, our mind often distorts reality. Habits kick in. Worst-case thinking. Harsh self-talk. And before we even realise it, we’re caught in a spiral of tension, draining our energy and clarity.
That’s why understanding how the mind works is the first step to finding calm again. Because when you realise that it’s not the situation destroying you — it’s the way you’re experiencing it — you start to take back control.
You stop reacting automatically — and start choosing how to respond.
When Stress Takes Over – The Impact on Health and Safety
Stress isn’t just about nerves. It’s not just a bad mood or a rough day. Chronic stress activates real processes in the body — and when they stay switched on for too long, they start affecting your health, your wellbeing… and yes, your safety on the road.
When you’re stressed, your body goes into survival mode. It releases cortisol — the stress hormone. Your blood pressure rises, your heart rate speeds up, your muscles tighten, your breathing becomes shallow. Your body isn’t thinking about digestion or rest — it’s getting ready to fight or flee.
The problem is, there’s no one to fight and nowhere to run — especially when you’re behind the wheel.
Over time, long-term stress can lead to:
headaches,
tension in the neck and back,
sleep problems,
irritability,
difficulty concentrating,
digestive issues.
And all of this can happen even if nothing dramatic seems to be going on.
But there’s more. Research by Dr David Strayer at the University of Utah found that drivers talking on the phone — distracted and mentally overloaded — had an 18% slower reaction time and a 12% increase in braking distance. Stress has a similar effect: it clouds your focus, slows your responses, and skews your perception of what’s happening on the road.
In short:
👉 The more stressed you are, the harder it is to make good decisions.
👉 The less you rest, the more mistakes you’re likely to make.
👉 The longer you ignore the tension, the louder your body will shout that it’s had enough.
Stress isn’t a sign of weakness. It’s a signal that something important inside you needs attention. And when ignored, it can lead to burnout, chronic pain, accidents, conflict, and mistakes you wish you could undo.
So the goal isn’t to “never feel stress” — because that’s not realistic. The goal is to recognise it, understand it, and ease it — before it takes the wheel.
Proven Techniques for Managing Stress
Understanding where stress comes from is the first step. But the real question is:
What can I do to feel better — right here, right now, not just on holiday?
The good news is, there are simple techniques you can use without needing a psychologist or a retreat in the mountains. You can do them between deliveries, in the van, at home after work — anywhere you start to feel that tension creeping in.
These aren’t gimmicks or magic tricks. They’re tools that work because they’re based on biology — not “positive thinking”. And the best part? They’re easy to learn and can become a habit, just like fastening your seatbelt.
In this part of the article, you’ll discover three specific methods that help delivery drivers (and many others) handle stress more effectively:
the 4-7-8 breathing technique – calming your body through breath,
box breathing – used by soldiers under pressure,
and MBSR – mindfulness without incense or pretending to be Zen.
Let’s start with the simplest — and one of the most effective.
The 4-7-8 Breathing Technique – Calming Your Body in Under a Minute
No app, no gear, no special setting needed.Just one minute. And your own breath.
The 4-7-8 method was developed by Dr Andrew Weil, an American doctor who specialises in integrative medicine — combining modern science with traditional practices like yoga and meditation. The technique is designed to calm the nervous system and reduce tension — especially the kind we carry in our bodies without even realising it.
Why does it work?
Because it taps directly into your parasympathetic nervous system — the one responsible for rest, recovery, and a sense of safety.
When you breathe slowly, deeply and with intention, your body gets a clear message: “You’re safe. You can relax now.”
The 4-7-8 technique helps to slow your heart rate, quiet racing thoughts, and improve focus — especially after a stressful moment or when you feel like you're about to snap.
How to do it – step by step:
Sit comfortably. If possible, place your feet flat on the ground.
Close your eyes or fix your gaze on one point.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly through your mouth for a count of 8, with a soft “whoosh” sound like blowing out a candle.
Repeat this cycle four times.
That’s it. The whole process takes about one minute — and the effect can be surprisingly powerful.
Some people use this technique before bed. Others use it in the van, before the next delivery, after a tense conversation with a customer, or during a quiet break at the petrol station.Your body settles, your mind slows down — and you return to work calmer, more focused, and more present.
Box Breathing – Breathing Like a Navy SEAL
Sometimes, a situation demands that you calm down — fast.In a single moment, you need to steady your nerves, your thoughts, and your body. And when that happens, there’s one thing that matters most: control over your breath.
That’s exactly where box breathing comes in. It’s a technique used by Navy SEALs during high-pressure operations, by pilots facing in-flight emergencies, and by athletes who need to stay sharp under pressure. Why? Because it works instantly — and gives you a sense of control when everything around you feels like it’s spinning out of it.
Where does it come from?
The technique was popularised by former Navy SEAL Mark Divine, who taught it to recruits as part of the SEALFit programme. Box breathing helps you stay calm, think clearly, and remain composed — even when adrenaline is surging and your body wants to act on impulse.
But you don’t need to be in a combat zone for it to help. It works just as well when you’re stuck in traffic, ten minutes behind schedule, and your phone rings for the third time from an impatient customer.
Why does it work?
Because breathing in a steady, even rhythm helps to balance your nervous system. It doesn’t just calm you down — it restores focus, regulates emotions, and acts like a reset button for a tense body. It’s like an internal emergency brake — quiet, invisible, but powerful.
How to do it – step by step:
Sit comfortably or pull over if you’re driving and taking a break.
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold again after exhaling for a count of 4.
Repeat the cycle 4 to 6 times.
If you’re tense, you can start with 3-second phases and build up to the full “fours”.
You don’t need anything but your breath and a few moments of focus.After just two minutes, you’ll feel the shift: the racing thoughts start to slow, your body begins to relax, and the pressure lifts.
This isn’t magic. It’s physiology.
MBSR – Mindfulness That Works (No Incense Required)
There are days when it’s hard to think straight. Everything gets on your nerves — the client, the traffic, the noise, even your own breathing. You feel scattered, off balance, disconnected from yourself. And that’s exactly when mindfulness can help.Not the kind you see on Instagram — the real, everyday kind anyone can practise. Even in a delivery van.
So what is MBSR?
MBSR stands for Mindfulness-Based Stress Reduction. It’s a programme developed by Dr Jon Kabat-Zinn, an American physician and professor of medicine, who combined meditation with psychology and neuroscience.
It’s not about “reaching a state of Zen”.It’s about learning to be present — right here, right now — without judging, overthinking, or spiralling. Because what really drains our nervous system isn’t what’s happening right now — it’s all that mental replay of the past (“What could I have done differently?”) and worry about the future (“Will I make that last drop-off on time?”).
MBSR helps bring you back to yourself — to a present moment where there’s nothing to fix, nothing to control. Just being is enough.
Why does it work?
Because being in the “here and now” is the one thing our mind isn’t naturally built for. It prefers jumping between memories and predictions.But when you learn to slow it down, tension drops, cortisol levels go down, and your body starts switching into rest-and-repair mode. You sleep better. You focus better. And you breathe easier.
How to do it in practice?
You don’t need to sit cross-legged or take half an hour out of your day.Even 2–5 minutes a day can make a difference.
Here’s a simple technique:
“STOP” – A 4-Step Reset:
S – Stop. Pause what you’re doing. Stop driving, talking, thinking. Give yourself 30 seconds of stillness. Nothing bad will happen if you do absolutely nothing for a moment.
T – Take a breath. Take a slow, deep breath. Then another. And another. Feel the air moving in and out — calmly, without rushing.
O – Observe. Notice what’s happening inside you. Is there tension in your shoulders? Are you clenching your jaw? What emotions are present — anger, tiredness, anxiety? Name them silently, without judgement. Just notice. Like checking your van before setting off — you don’t need to fix everything right away. Just know what’s going on.
P – Proceed. Go back to what you were doing — but now with a little more awareness. You don’t have to act on autopilot. You can respond differently, more calmly, more clearly. You don’t have to change your whole day — just this moment. And that’s enough.
You can use this at a red light, parked up, before meeting a customer, or even while queueing for a coffee. It’s a micro-reset. And a few of these throughout the day can change everything.
Mindfulness doesn’t mean clearing your mind. It means knowing where your mind is — and learning how to bring it back when it drifts too far.
Rest and Balance – Not Just for the Weekend
In a world that runs on “now”, rest is often seen as a luxury.Especially in delivery work, where your schedule doesn’t always leave room for a breather — and your day off gets eaten up by everything you didn’t have time to do during the week.
But here’s the truth: Rest isn’t a reward. It’s a necessity.
The body isn’t a machine. You can’t just top up the fuel and go again.If you don’t give yourself space to recover, the tension builds, your focus drops, and that small frustration can turn into a blow-up.
That’s why it’s worth learning how to rest — not just “when you get a chance”, but regularly and deliberately. Even in small doses.
Micro-rest = Macro-result
It’s not about a week-long holiday. It’s about short but meaningful pauses throughout the day. Even five minutes can make a difference.
Take a moment. Stretch your back. Look at something other than a screen or the road. Breathe deeper.
You can:
Step out of the van and move your body – stretch your neck, shoulders, calves,
Eat slowly – without rushing or checking your phone,
Listen to music that calms you, not hypes you up,
Rest without scrolling – even just sit for a moment and do absolutely nothing.
That’s not wasting time. That’s recharging — before the red warning light comes on.
Recharge in the Evening – Don’t Just Sleep
After work, you can rest in active ways too. Not just with the gym, but with whatever brings you back to life: a walk with your child, a short bath, five minutes without a screen, a chat with someone who matters.
These little things? They’re where balance begins. If you don’t take care of yourself after work — work starts taking over everything.
Those who rest well, work well. A driver who knows when to pause comes back to the road calmer, sharper, and stronger.
In the End – Come Back to Yourself
You can’t completely avoid stress at work.Especially in a job where you’re responsible for time, equipment, the route, and customer satisfaction — often all at once.But here’s the truth: You don’t have to carry it all on your shoulders.
You can learn to soften it. To use your breath. To pause. To give yourself permission not to be perfect.
Because stress doesn’t go away when the world around you calms down. It goes away when you know how to calm down — even if everything else keeps racing ahead.
This isn’t about a revolution. It’s about small things — done regularly.
One minute of conscious breathing.
Four rounds of box breathing at the lights.
Two calm breaths before walking up to a customer.
A STOP moment in the car park when it all starts to feel like too much.
These things may be small — but they hold real power.Because every time you pause and breathe, you’re doing more than just calming down. You’re stepping out of autopilot mode.
And autopilot is often the root of our deepest exhaustion. It’s the voice that says, “You need to go faster.” “I haven’t got time.” “This is going wrong again.” It’s what triggers old patterns — and makes you react before you’ve had a chance to think.
But when you learn to stop —you start to see more clearly.
You create space to respond, instead of react. Not out of habit. Not out of frustration.But from a place that’s calmer. Smarter. Yours.
That doesn’t mean life suddenly becomes easy.But it becomes more yours. And that’s enough to stop even the hardest day from burning you out from the inside.
Sources:
Work-related stress, depression or anxiety statistics in Great Britain 2023 https://www.littlegreenbutton.com/wp-content/uploads/2023/11/Work-related-stress-depression-or-anxiety-statistics-in-Great-Britain-2023.pdf
From psychological stress to the emotions: A history of changing outlooks – Richard S. Lazarus https://doi.org/10.1146/annurev.ps.44.020193.000245
Dr. David Strayer – Research on distracted driving, University of Utah https://www.nsc.org/road/safety-topics/distracted-driving/driving-while-distracted
Andrew Weil, M.D. – The 4-7-8 Breathing Exercise https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
Mark Divine – Box Breathing and the SEALFit Method https://sealfit.com/blog/box-breathing/
Jon Kabat-Zinn – Mindfulness-Based Stress Reduction (MBSR) https://www.umassmed.edu/cfm/mindfulness-based-programs/mbsr-courses/
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