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18Oct

How to Become a More Resilient SLP

Posted by: Jessi Andricks Categories: Reduce Stress
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Become a more resilient SLP

It can be really hard at times to be an SLP and not feel burdened with stress and overwhelm. There are things that seem to only get harder as time goes on (hello Medicare changes, paperwork and insurance) and other things that seem to come in cycles and breed even more stress (IEPs, progress reports). And while you might feel like you are starting to drown in the stress, there are other SLPs who seem to be able to feel it, manage it and move on from the stress, without it affecting them as deeply. It might seem like they have some sort of magical power or know a secret that you don’t, but the truth is, they have probably worked to become a more resilient SLP, so they are better able to work through stress and not have it stick with them.

One of the best things you can do as an SLP is to work on becoming more resilient. Now, I know this might not be the answer you want to hear, but, in reality, it is most likely what you need and what will help you get through these times. There are many things that can not be changed overnight or with the snap of your fingers, such a billing, paperwork, insurance, medicare, etc, but there is still so much you can do about how these things affect you and show up in your life.

Resiliency is often key when things are stressful and seem like they can’t be changed.

What is resiliency?

Resiliency is one of the foundational principles of Positive Psychology, a type of psychology that focuses on using positivity and optimism to help you thrive in your life. By definition, resiliency is the ability to return to a pre-stress state after a stressful event, situation or encounter. It is essentially your ability to “bounce back” after stress occurs. There are many things that affect your natural resiliency, such as how you were brought up and what you have experienced in life, but it is also something that you can work on and build up to become a more resilient SLP.

As an SLP, this can feel nearly impossible at times, due to the amount of stress and stress triggers that surround you on a daily basis. In order to help build up your resiliency to these stressful situations, you can start to build up a foundation or positivity and optimism, 2 essential tools towards managing stress, but also in building resiliency. There are many ways to build up this foundation, and it all starts with taking care of yourself.

Below are a few ways you can become a more resilient SLP and feel as if stress doesn’t stick with you as much or as deeply.

How to become a more resilient SLP:

To really work on growing your resiliency skills, the key is to use practices that build up a foundation of positivity and optimism in your lifestyle and outlook. 

  • Gratitude Journal
    • Writing in a gratitude journal is super trendy and for good reason. Gratitude journal have been shown in studies to help rewire the way your brain looks at incoming stimuli (aka life) and helps to shift the focus from seeking negative, stressful stimuli to positive stimuli.
    • Try writing down 3-5 things, most days of the week, that you would consider positive, working or a “win” for the day. Do this on days that are going well, to help build up that foundation of positivity, but also on days that are more challenging, to help you shift your mindset and focus.
  • Focus on what IS working
    • Much like Gratitude Journaling, this helps you to shift your brain into noticing, and working with, that IS working for you in your day and life. If you are feeling like nothing is going well, this can trigger stress and the brain will continue to dwell on it, looking for answers, but really creating more and more stress while shutting off the problem solving parts of your brain.
    • Instead, write down a few things that are going well for you each day and make a plan to do more of those, in corporate more of them into your day, and make them your goals or focus, even when other things are not going as well. It is not ignoring what isn’t working, but looking towards the other pieces that make up the whole picture.
  • Look at the Bigger Picture:
    • One thing you can do to pull yourself out of stress is to practice this mantra/saying: “Will this be important in a year?”. Now, if you are in an IEP annual meeting, you could argue that yes, this could be important in a year, BUT will the stress, resentment, pressure, perfection, etc be important or even memorable in a year. Chances are it won;t be.
    • If you want to take this a step further, you can do a visualization practice to see your problem, and then imagine seeing yourself and zooming outward to the world around you, the planet, etc and ask if this is worth all the stress or is there something else to focus on.
    • These practices aren’t perfect, and might be REALLY difficult at times, but they can help you shift out of a funk and back into a more neutral or positive state.
  • Self-Care and Mindfulness:
    • One of the best ways to become a more resilient SLP and create a positive foundation to come back to when stress does hit, is to have a routine of self-care of mindfulness that you do on most days. This will help you to rewire the brain’s stress response and turn on the parts of the brain that help you to problem solve, reason and focus. These practices give you a way to create habits that continually work through stress and foster the foundation of positivity and optimism you are working towards with resiliency.
    • You can try anything, such as a morning or evening routine, having a a transition at the end of your work day, moving more during your day, taking breaks, eating and hydrating, reading a book, finding quiet time, meditation, etc. Anything that helps you to check in and recharge, rather than check out, would be considered self-care and mindfulness.

If you want some FREE resources to help you become a more resilient SLP, make sure to sign up below for the SLP Toolbox, a free resource site for SLPs.

For even more on incorporating these into your day, and for managing and understanding stress as an SLP, make sure to check out the following online courses and webinars, where I put together how you can manage stress and find more balance in an SLP on some of your favorite CEU sites.

And make sure to check out the SLP Stress Management podcast, a monthly podcast full of stress management tools, tips and stories for SLPs.

Much Love,

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10Oct

Big Announcement: I’m Presenting at ASHA Convention 2018!

Posted by: Jessi Andricks Categories: Burn Out Career Advice Goal Setting
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SLP Burn Out ASHA Pinterest
For many years, I wasn’t sure what my purpose was for my work. It was a constant battle in my head to figure out what work I was “meant” to be doing, and how that would balance with the est of my life (schedules, finances, career paths, relationships, etc). I spent a lot of time and a lot of money training and trying to figure it all out, and moved around to many different settings, classes, studios and paths.

But it always felt like there was a piece missing:

  • I didn’t feel like I fit in as an SLP
  • Yoga and fitness were fun but I wasn’t sure if they were sustainable
  • Health Coaching just wasn’t picking up
  • I wanted to help others but I didn’t know exactly how or what that looked like

The main part for me was that I didn’t know how to put everything that I had done and learned together, or see that it could all fit together. It wasn’t until I came back to the SLP field after a very long hiatus (almost 5 years) that I realized the people I wanted to help and reach out to the most were the SLPs.

I always knew that I wanted to help people to feel better in their lives. To me, that meant showing them that they could have more freedom in their daily life and wellness, feel less stressed and stuck, have more energy throughout the day, and feel as if they were doing meaningful work that was sustainable. I wanted to help people have more balance in their lives overall.

Most SLPs I knew go into the field to do all of that and to help others, but were doing it at the cost of their own health and wellness, both physical and mental, and were really struggling with their career choice.  Some were even, much like me, debating if they had made the wrong choice. This was mostly due to the constant stress and demands of the field, but also to the general giving nature of the work, built into a society and culture that doesn’t pride itself on taking care of yourself. The problem for SLPs is that when you give so much, and never give back to yourself, you burn out really hard and really fast.

I started working with SLPs, reaching out for coaching, FB groups and writing blogs. I had done this in the past, with no real audience to work with, and I usually heard crickets. But this time was different because I was different. I knew who I wanted to talk to and what I wanted to share with them – ways to reduce stress and prevent burn out. I wanted to share how to find more balance in their live and passion for their careers.

I would hear back from people in groups, via email and on social media. Eventually, I decided to offer coaching programs and help others more directly. And then I decided that maybe, just maybe, I could take this to a bigger stage, to reach more people who were feeling the stress and overwhelm of being an SLP.

So I put it all together and replied to the ASHA Convention Call for Papers.

  • I thought they would laugh
  • I thought they would think it was silly
  • I thought they would say “No, that’s not what out convention is about”

But instead, they accepted my application and I will be presenting a poster presentation at this years 2018 ASHA convention!

Honestly, I have felt a lot of heartbreak over the years in my career choices and path, but there has always been another voice that guided me to keep going and trust my instincts and intuition. This is what led me to teach yoga and meditation, to get back into speech, to do this work and to apply to ASHA. It’s moments like this that make it all worth it and keep me doing this work.

On Thursday, November 15th from 1:30-3pm, I will be giving 15 minute talks on Balanced Living for the SLP: Burn Out & Stress Management Using Mindfulness & Self-Care 

Poster presentations give you the opportunity to hear form a LOT of people on various subjects, but to also be more engaged with them. If you attend the session, you get to ask questions, share your experience and learn how to work through your challenges. And after the sessions end, the posters remain up throughout the day.

As you start to fill out your schedule for the long weekend, make sure to leave a few minutes to come see me. And if you can’t make it during the session scheduled time, send me an email and we can meet up or I can answer any questions you have.

I can’t wait to continue this journey, so that more SLPs can learn how to manage the stress that they struggle with each day. Together we can work through this and find more balance in our SLP life.

Thank you all for supporting my dreams and work, and for working so hard to find your own as well.

I’ll see you at ASHA.

Much Love,

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3Sep

3 Ways for SLPs to Stress Less this School Year

Posted by: Jessi Andricks Categories: Burn Out Career Advice Reduce Stress Self Care
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SLP Stress Less Pinterest

With a new school year here and many of us already back at school and (yikes!) even seeing students already, you are bound to start having those dreaded, stressful thoughts that you left on your desk at the end of the year, start to find their way back to you.

Even if you are excited and feeling recharged form the summer break, you might find your thoughts starting to flicker back an forth between excitement and anxiety, the familiar pull that you know will eventually take over by the end of the year. I don’t mean to paint a dark and dreary picture for you, but to show that you are not alone in this. If you have ever felt the exhaustion of chronic stress or burn out, you know that it can slowly creep in and take over before you realize what has happened.

That is the bad news.

The good news is that this usually only happens because we go through the same cycle each year or excitement about the start of the new year and all that it could bring right on to the reality of the work it entails and then the sheer exhaustion it brings by Summertime. For most, this cycle gets slightly more difficult each passing school year, because the few months in the summer, where you could really take time to recharge and create some changes in your work-life balance, are spent ignoring the feelings while you relax for a few months, or you work like crazy in a PRN job or running errands all summer. (more…)

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10Jul

What to Ask Yourself Before You Quit Your SLP Job or Career

Posted by: Jessi Andricks Categories: Burn Out Career Advice Goal Setting New SLP Reduce Stress
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quit your SLP job

Quit SLP Job Pinterest

Being an SLP can be incredibly wonderful at times, and at other times incredibly stressful. A great deal of this stress comes from the parts of the job that are outside of the therapy realm and often seem to have more and more rules around them, such as paperwork and productivity rates. Some of the stress, though, comes from the nature of the job itself. As SLPs, it is our job and our mission to help people communicate, nourish and thrive, as best they can with the situation they are in. Our schooling and career are set up around us being able to give our tine and energy to these, sometimes without a break during the day. It is highly rewarding at times, and also highly frustrating and draining. It can be enough to make you want to quit your SLP job at times.  (more…)

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20Mar

What is the Cost of Staying Where You Are?

Posted by: Jessi Andricks Categories: Burn Out Career Advice
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Cost of Staying Where You Are PinterestI recently attended a 1-day seminar, where we learned all about how our thoughts create and shape what we see as out reality, and how, because of this, we are able to change how we feel about things, by changing the way we think about them. It might sound a little “woo-woo” or “out there”, but this was all evidence-based and related to the fields of psychology and coaching.

There were many parts that absolutely blew my mind, but one of the biggest pieces was a question that was asked, of us (for those moments we felt stuck or defeated) and of our clients: “How is that working for you?” (more…)

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17Jan

How To Create A Vision Board

Posted by: Jessi Andricks Categories: Goal Setting Reduce Stress Self Care
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Vision Board Pinterest (1)

Each year, I like to set an intention for the year – whether it is something small, like going to the beach more often, or something big, like paying off debt or starting a new training/school. Sometimes it is a simple mantra, like “expand” or “create joy”. This helps me to focus on where I want to go in the year, rather than what let me down or what I need to change from the year before. The intention is to bring in something more positive, so there are more positive shifts happening in my life throughout the year.

Similar to setting a goal, it helps me to make better decisions and gives me something to lean back on. With my intention in mind during decision making, I can make sure I ask myself “Is this moving me towards my intention for the year, or taking me further from it?”.  This strategy can work for new continuing education, certification or degrees; a new job or setting; or perhaps even a change in your lifestyle outside of work.

As January moves ahead, it is a good time to reflect on the goals and intentions you may have set for the year. You can start to see if you have been able to make shifts towards that intention you’ve set, or if that goal isn’t quite what you intended it to be. You can also see if your goals are already pushed back into the far corners of your mind as you make space for all of the “must-do’s” that are part of everyday life.

This happens really easily, and is one of the reasons why most of us either forget our intentions or just give up on them after a month or so. If you are feeling like your goals are already slipping away from you, or you are looking for a way to be more aware of them each day, you can try making them visual.

One way that I like to do this is to create a vision board. A vision board is a visual means of having your goals on display, around you, to see every day. These goals come as pictures, images, quotes, trinkets or anything that is meaningful to you. Having these items on display helps you to remember your intention, connect to it more often and feel as if you are really working towards it each day. It also helps give you more input to use when you ask yourself “Is this bringing me closer to my intention?”.

In the past, my vision boards have represented where I wanted my yoga practice and teaching to lead me, what I wanted to learn, how I wanted to develop my coaching practice and even what I wanted to do with our house once we moved. My boards usually focus on my career and personal goals or hobbies, as these are the areas I need the most clarity in, but they can really represent anything that you wish to work on.

Here are some examples of my boards in the past:

2012 Visions2013 Vision Board

A vision board is very simple to make and can be made for very little expense. It can be a fun project to do as part of your self-care on evening, or could even be a family night activity or part of a date night. If you run a business, this could be part of your business strategy sessions and planning for the year ahead.

How to create a vision board:

  • Grab some magazine or newspapers or flyers
  • Print out images or quotes that are meaningful to you
  • Find photos, pictures or even cards around your home
  • Paste or thumbtack them into your board
  • Place your board somewhere you see every day. If it is focused on your career, place it in your office. If it is focused on personal development, place it somewhere you work or attend to often. If it is relationship focused, or perhaps you made a board with your partner or family, hang it in your room or family space.
  • Each year, look back at your board and swap out things that aren’t meaningful or you have moved beyond with things for the new year.

That really is all there is to it. Once you create your board you are ready for it to work its “magic” and help you reach your intentions throughout the year.

Have you ever created a vision board before? If so, leave your tips in the comments below or in the FB group. If you want even more useful tools to help combat stress and burn out, make sure to sign up below for the SLP Toolbox.


You can also check out more on goal setting here. If you’d like to dive deeper in setting your goals and decreasing your overall stress, I’d love to work with you this year. You can email me any questions you might have to jessi@jessiandricks.com or schedule a phone/skype chat here. 

Much Love,

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10Dec

Why is Meditation so Important for Decreasing SLP Burn Out?

Posted by: Jessi Andricks Categories: Meditation Self Care
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SLP Meditation Pinterest (1)

When I was in Yoga Teacher training, and going through burn out in my Speech Therapy career, I decided I needed to buy a meditation cushion. We were learning about how important meditation was, how we should be doing it on a daily basis and how it could be life changing. So when I saw a beautiful cushion in the store, I decided I needed it. It would be the thing that kick-started my meditation practice.

Instead, it became the place my dog would take naps.

My cushion was used sporadically and was often found stuck under my desk, in a corner or behind my bedroom door under a pile of clothes. It was often covered in dust and was not as worn out as I had hoped it would be. But lately, 7 years after buying it, I have found myself taking a seat on my cushion most days of the week. Some days it is for 20 minutes, and other times ti is just for one or two. Most often, I sit for about 5 minutes at a time. Meditation is slowly becoming part of my daily routine, and one of my main sources of stress-release and ease.

It seems I’m not alone.

Meditation was once something for the woo-woo, hippy-dippy tribe or perhaps the new age. It was something your crunchy aunt used to do in a field or the woods. It was not something for those in a busy, professional career with things like a family, soccer games, minivans, sports cars or a large paycheck. It was for the minimalists and those who turned against modern living. But somewhere along the way, things started to change.

Meditation, and its benefits, are now part of a modern lifestyle. Along with practices like yoga and deep breathing, meditation has gone mainstream. People everywhere, from all walks of life, are being prescribed and practicing it on a regular basis.  There are apps for meditation, books and magazines, and doctors and therapist prescribing it to patients. It is now as much a part of a healthy lifestyle as diet and exercise. Much of this integration is due to the large amounts of research that support meditation as a way to transform your daily habits, by rewiring your brains coping mechanisms and stress patterns.

Here are a few ways meditation can help you:

  • Research has shown that meditation is not only creates a few moments of calm in an otherwise hectic day, but it actually rewires your brain to handle stress better.
    • It also helps decrease activity in the amygdala, the home of our “fight or flight” response. Too much stress an trauma can cause your amygdala to work in overdrive. Meditation has been shown to help decrease that response, so you are better able to work through stressful situations on a daily basis.
    • This means that if you suffer from a lot of anxiety or stress, due to the chaos of your daily life, meditation can help you reduce it and gain some control over your day. Instead of going straight into panic mode when something arises, meditation helps your brain pause and rethink your reactions.
  • Regular meditation can also help to improve your memory and perhaps even prevent or slow the progression of diseases of the mind, such as dementia and Mild Cognitive Impairment.
    • This is because meditating actually helps your brain to function better. According to a study from University of Wisconsin-Madison’s Center for Healthy Minds in Mindful Magazine, regular meditation can increase the gray matter thickness of your brain, which can help you with everyday functions like problem solving, attention and memory.
    • One particular meditation, according to several studies and the AlzheimerPrevention.org, chanting Sa Ta Na Ma, has been shown in studies to help treat and prevent Alzheimer’s disease and dementia.  This is a chanting meditation that you perform for 12 minutes. It has a set rhythm and pattern. You can find the steps here or follow along with this guided meditation.
  • Meditation also helps you to relax more, which can help reduce cortisol in your body. Cortisol is the hormone that releases when you are feeling stressed. It is a natural response to stress, but can go into overdrive when you are constantly stressed, such as when you are burnt out. This constant stream of the hormone can contribute to weight gain around your middle, increased anxiety, decreased digestion, sleep problems, heart issues and memory problems, to name a few. Meditating can help reduce and regulate your cortisol release, to help bring balance back into your body and mind.

Now that you know why meditation can be so important to reduce stress and burn out, try to make it part of your daily routine. It doesn’t have to be stressful or even take much time or effort. Try to take 5-10 minutes most days to meditate. Find a quiet place where you can sit comfortably, without distractions. If you are comfortable with it, close your eyes. Take a few deep breaths and repeat a mantra (quote or saying), count down from 50 or 100, or pay attention to your inhales and exhales. For guidance, you can try one of these downloadable meditation practices from UVA, apps like Pacifica or Headspace or even a Youtube video. If you want a live class or session, many yoga studios and retreat centers offer weekly meditation classes. You can also try one of these downloadable meditations from the Meditation and Audio Library or sign up for the “SLP ToolBox” which features even more free meditations and resources to reduce stress and burn out.

For even more, insight sand practices to use to reduce your burn out and manage stress as an SLP, check out one of these Continuing Education webinars (you’ll earn hours towards your certification!):

3 Common SLP Stressors and How to Manage Them  on Xceptional ED (1.5 CMH Hours)

Managing Common SLP Stressors before Burn Out Occurs on Northern Speech Services (2.5 ASHA CEU hours .025 units)

3 Biggest Stressors for SLPs and What to Do About Them on Speechpathology.com (1.5 hours ASHA CEU .15 units)

It doesn’t matter what you try or how you decide to meditate, just find the one that feels right for you and that you can make into a regular practice. Then let me know how it goes! Leave a comment below if you have given it a try or already have a meditation practice. Which works for you and why?  If you have a regular meditation practice that has helped you, please share with others to help them see the benefits and get started.

Much Love,

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