One of the things that happens at the start of the school year, is that you dive into it with the thought of “this year will be different” or, maybe, “I hope this year will be different”. Chances are the year before ended on a highly stressful note, even amongst the joy and bittersweetness of the end of the year, and you have spent the summer trying to decompress, often by ignoring the work, pushing it away, or continuing it work to “get ahead” for the new year.
And, yet, despite all of this work and positive thinking, the year usually ends up pretty much the same, or even worse if your stress never really turned down at all from the previous year.
As an SLP who is back working in the schools after a (long) hiatus, I am seeing a lot of this happening in the way we go about our work and daily routines. Mostly, because it’s the only way we know how, and it’s how we teach each other.
It’s no wonder so many SLPs face burnout and chronic stress (even before the pandemic).
Chronic stress is what happens when those small, daily stressors begin to grow or last longer, and you have less time between them to process and regroup. When they start to become more frequent, or the importance of them grows, your brain doesn’t have the time to work through it and recover before another stressor hits. And with each one, the stress grows and your brain looks out for more things that could be stressful, kind of like being on “high alert”.
This is where so many of us SLPs leave each day and feel stuck in.
And, when this is left unchecked, the only place it can go is into burnout – a place where stress grows so much that you no longer feel driven or motivated to work through it and you kind of give up and disconnect from your work. And this can be really, really challenging to work through and come back from – but it is not impossible.
If you are in burnout or chronic stress, you can begin to shift out of it by setting up your day to support yourself and looking at your stress management and resilience building strategies a little differently. This will help you come out of burnout, and stop chronic stress from growing further, while you start to turn it down as well.
As you move into a new school year, and are looking for some ways to create some real changes in your stress this year, here are a few things you can try.
5 Ways to Feel Less Stressed this School Year
Take time for yourself
Ugh, this has been the most overused phrase of the last two years. Mostly because it is thrown out there with the hopes of being helpful, but in reality is just a phrase that is pretty useless without some action behind it. It’s not the message itself that doesn’t really help, but giving it without any way to actually do it.
Because, truly, this is one of the most important things you can do to help keep stress low, to build resilience to it, and to work your way out of chronic stress and/or burnout when you find you’ve somehow landed there.
Take 5 minutes at the start of your day, and end of the day, to check-in with yourself. See how you are doing, maybe grab a drink or snack, go for a quick walk or stretch, or turn out the lights and have some quiet while you breathe. And, if you need a moment or two during the day, pause to breathe for 5-10 deep breaths. These actions seem small, but they can make a big difference and help counteract the “rush” and “push” mentalities that can add to stress and build it.
Pause before you react
Similar to pausing for a breath to take care of yourself, you can use this to help with reaction. There are many, many times when, yes, the stressor itself is stressful, but it is our reaction that adds to the stress and takes it to another level. This is when we see ourselves and other SLPs or professionals getting really worked up when a session doesn’t go exactly as planned, when a student doesn’t show up or someone forgets to send them, or when you have to change the plan completely for the day at a moment’s notice. It is so frustrating and the reactions we have can add to our stress – fuming, sending an angry email, etc. These are natural and human responses, so it’s not that you should ignore them. But you could take a mindful approach to observe rather than react to them. They are not you (which is also part of the next segment). They are the reaction that you are having at a really challenging and frustrating moment.
So, before you react to the situation, pause and take a few deep breaths, or even step away for a few moments. Taking this pause gives you a moment to think, to find clarity, to ask yourself “what has this brought up for me”, and shifts you into a place where you can observe, explore, and let the stress of it go – another place of action.
Remember – Stress is not you
It sure does feel like the stress is you, and that is part of your makeup, but it is not you. Stress is real and it is a survival mechanism. And the things we consider “stress” are really the triggers of the reaction in your brain and your body. It is an automatic thing that happens, for some more than others, depending on your circumstances, past experiences, and how much you are already trying to process and filter through in that moment. AND the tools you have been given to cope and work through (with) it in your life so far.
So, while it does get really big and scary and seems like it is going to take over everything…it is not who you are. YOU are not Stress. Stress is happening TO you and within you. You can look at it as the enemy, or look at it as a survival instinct that is a natural part of being a human, and then try some strategies to work through it and manage it from here on out.
Make friends with breaks and downtime
One of the biggest challenges I have heard about from SLPs is the guilt and uncertainty when there does happen to be a break or amount of time in the schedule that is not direct therapy sessions scheduled. I haven’t really had a problem with this before (lol), but there has been a little inkling or two when I look at my schedule and see space – even after I have scheduled over 30 students for 3 partial days.
Having a break or a moment to breathe seems wrong, especially if you are used to a jam packed schedule, tons of testing, only being paid for direct time, or high productivity rates.
But these small breaks are incredibly beneficial for you. For one, they give you space to shift your schedule, to test or write reports or hold a meeting, to plan and prep for the next sessions or day, and to collaborate. And they also give you time to get up and move, to take a walk, to stretch. Time to breathe, pause, check-in. To eat, hydrate, or go to the bathroom. And to sit back and process and recharge before you jump back in.
Breaks don’t make you weak or lazy or inefficient, they make you better able to do your work.
Remember we are all humans (even you!)
This school year, remember that you are human, You are not a computer or a robot or anything that runs perfectly (and, honestly, these aren’t perfect either). You might make mistakes, need to try things and make changes, or just have a rough day. It is ok and does not mean you have failed, things will stay that way, or that you are a terrible SLP. It means you’re a human, going through a human experience. And if others seem to have a rough day or are not perfect, remember that they are also human. We all make mistakes and can greet them with curiosity and compassion.
As you move into the school year, give these 5 strategies a try. When stress starts to build, take a break, pause before you react, and remind yourself that the stress is not you. Utilize some downtime that you have when it shows up and remember that you and all those you meet are humans, trying to figure it all out, too.
Which one of these can you see yourself using this year? Share in the comments!
For more resources to help manage and lessen the stress you face this year, make sure to sign up for The Resilient SLP Toolbox. It’s a free resource library full of tools such as yoga classes, meditations, journal templates and more.
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With Love and Light,
Jessi