Menu

1Apr

Knowing how to manage stress vs managing it

Posted by: Jessi Andricks Categories: Stress Management
Comments Off on Knowing how to manage stress vs managing it

manage stress

Have you ever known how to do something – like you could explain it and teach it and fully understand it in your heart of hearts – but fumble with putting it into practice?

There is a whole field dedicated to this, called Implementation Science, that talks about how to put research and evidence-based practice into use.

And, in a more relatable way, it can be because change is really difficult, even when it is something you want, need, and are excited to do. It pushes you out of your routine and, when you aren’t sure what to do, it feels like a fail before you even begin. 

Recently, I have been feeling this way in some areas and brought it up to my therapist. I shared that I have been feeling really stressed at times lately.

We shifted the topic a bit to what I have been doing for work lately and what that looks like for me in the last few years. So I talked about providing courses, teaching workshops, recording the podcast, etc.

And then I shared a big secret – if my work is based in stress management and I am feeling stressed, and needing help managing it, who am I to coach and teach and share stress management with others?

Oof.

This thought has been on my brain, especially when I am stressed. And many times it has caused me to back away a bit, because I felt like maybe I was not the right person to share this info or help people understand and manage stress.

I started to wonder if I was a phony, a fake, and totally unqualified. It was Imposter Syndrome creeping in.

So I shared this and my therapist basically gave me a real talk. It went something like  – Therapists go to therapy, too. It doesn’t mean they can’t be therapists, it means they need someone to talk to as well. And even when you “specialize” in something or have an area of expertise or passion, it is ok to flounder in it and not be perfect. It’s part of being human and is ok. You can have knowledge, knowledge that you can share, and not be executing it perfectly. And that is ok. 

It was a big wake up call. 

And, also , a totally “aha” or “duh” moment, because this is something I share in my work all the time, and talk about in workshops and courses.

It is easier to know than to do.

It is easier to understand and have knowledge of, than it is to put it into practice.

My goodness, as an SLP, I absolutely know this and have seen this with students or patients – they know but it is really hard to do in realtime. 

Have you ever felt this way about something, or about your stress?

Knowing how to manage stress is easier than managing it.

Knowing vs Doing is something that I share about in the SLP Stress Management Course, when we shift from talking about what stress is and why it happens, to what to do about it. 

It’s stuff that the members have heard of or done before, but usually are not currently doing, have taken a break from, or aren’t sure where to start. 

Because it is easier to understand than to put into practice. 

In the SLP Stress Management Course (enrollment opens THIS SUNDAY, April 3rd!!) I dive into this topic and you get to create a way to help you move forward, from knowing to doing, without feeling rushed, more stressed, or set up to “fail”. 

You can find out more information about the course, grab a HUGE discount, and learn how to enroll by subscribing to the waitlist here:

For now, here is one step for you to take to start putting your stress management tools into practice:

  • Grab a journal and write down what your current biggest stressor is.
  • What is one practice/tool that you would like to use to help you with this, or with your stress in general. Ex: You want to try a meditation to pause and check in. (Not sure what to use? Check out the tools in the SLP Toolbox, a FREE resource library for subscribers. You can get instant access when you subscribe above).
  • With the tools you are wanting to use or try, what might be difficult about it? And what might make it easy to do? Ex: You want to meditate but aren’t sure how. Downloading an app or using an audio from the SLP Toolbox makes it easier.
  • When will you do this? Having a plan, even if you know in your head when you want to do it, make it more solid and more real. Put it in your calendar or set a reminder. 
  • Give yourself some grace. You are human, not a robot. It doesn’t need to be perfect or foolproof. Just keep moving forward and learning as you go. 

I hope this helps you to get started with your stress management journey. I can’t wait to share more info with you about the SLP Stress Management Course opens for enrollment soon!

With Love and Light, 

Jessi

Tags:
9Feb

5 Big Myths about Mindfulness

Posted by: Jessi Andricks Categories: Mindfulness
Comments Off on 5 Big Myths about Mindfulness

myths about mindfulness

Mindfulness is pretty mainstream these days. There are apps and shows. Your mom might call you up to chat about an article she read. You might even have your boss recommending mindfulness, even when it seems really impossible to do. Even with this, there are still a lot of misconceptions and myths when it comes to the term mindfulness. 

You may have heard someone talk about these, or you might have a thought pop up in your remind when you go to do a practice or read about one. Mindfulness can still seem kind of out there – some thoughts or comments bring up images of sitting on a mountaintop in silence or pockets full of various crystals. And some just think of someone sitting and meditating for 10 hours a day. (Hey – no offense, I do like some of these, but also find them not always realistic. Looking at you 10 hours a day). 

But it’s not necessarily this way. Mindfulness, by definition, is paying attention, on purpose, in the present moment, and without judgment. With that being said, there are still a lot of misconceptions, and even myths about what mindfulness really is. 

Here are 5 myths about mindfulness and the truth behind them:

  • It’s too “woo” and new-aged
    • Mindfulness might seem like a new-age or “woo” thing that has to involve a lot of mystical concepts, card readings, crystals, and transcendence, but it absolutely doesn’t have to, and at its core is none of these.(FYI – I love playing around with a lot of these, and do not judge if you use these as a daily practice). And as far as being new-aged, while it might seem like this popped up as a mystical trend, mindfulness is based off of ancient practices rooted in yoga (5000 years old), Ayurveda, Hinduism and Buddhism – long before it became a “woo” and “new-aged” transcendental experience. Which brings me to…
  • It’s a religious practice
    • Sure, but only if you want it to be. While mindfulness and meditation may have come from practices that had religious roots, and many religions have mindful, meditative components (prayers, meditation, reflection, etc), mindfulness as we practice it is not religious based. It is a non-religious, science-backed practice that is designed to help you reduce the effects of stress and build resilience to them, by focusing, in the moment, and without judgment to how you are doing and what you are experiencing. Which leads to…
  • It’s doesn’t work and is not EBP (Evidence Based Practice)
    • This is an easy myth to fall into, and one you might hear a lot from naysayers, or even in the back of your mind. When it is not a tangible, physical practice that you can SEE the results of, it can be hard to know if it is working. I felt this way and wondered about this for a very long time, especially when I was a new SLP (with grad school drilling in the research part of EBP). Where is the research that shows it works?
    • Luckily, over the past decade and even more in the last few years, there has been more and more research to show that mindfulness practices help you to manage stress for the long-term and build resilience to it, so it doesn;t stick with you or take as long to recover from. 
  • It’s too easy/simple:
    • Ah, that’s the mind f*&^ of mindfulness. It is very simple and it is also very hard to do. And it’s even harder to put it into practice, in your day, consistently, in the real world. It’s like when you are working with a student or patient on a specific task and they know what to do and can tell you how to do it, but they just don’t put it into practice or know what to do when it’s time to actually do it. It’s like this – if it was so easy to do, it would already be part of your day. It takes some time and practice to start learning how to use mindfulness and how to make it consistent once you do. It is a process. 
  • It’s only meditation – nothing else
    • This one is a huge misunderstanding! Meditation is wonderful and a huge help for managing stress, and it is a mindfulness practice, but it is not the only mindfulness practice. Mindfulness can be used in any moment and with anything. Meditation is one of the most common and set ways to practice, but you could be mindful while doing the dishes or running or drinking your coffee or journaling, whatever it may be, if you are bringing awareness to it and observing what shows up. 
  • Bonus myth: It’s trendy.
    • This one is a bonus, because it’s not really a myth at all. Mindfulness, meditation, yoga, self-care, all of those are trendy right now. It’s not because they are a fad or a frivolous thing, but because they are so very needed with all that each of us continue to face and have more of each day. 

There you go – myths busted!

If you are looking to dive even deeper into mindfulness, join me in the upcoming workshop “What is Mindfulness” on February 24th, part of The Resilient SLP Monthly Workshop Series (you can also sign up for just this one workshop). 

You can find out more info here:  What is Mindfulness Workshop

Now that you have a few more insights into what mindfulness is and what it is not, I’d love to hear your thoughts: What myths about mindfulness have you heard? Leave a comment below, share on IG, or send me a message to jessi@jessiandricks.com

With Love and Light, 

Jessi

And if you are looking for some resources to get you started now, subscribe for more info and access to the SLP Toolbox resource library here:

Tags:
28Jan

What can building resilience do for you?

Posted by: Jessi Andricks Categories: Uncategorized
Comments Off on What can building resilience do for you?

building resilience

Stress is ongoing and ever-growing. There are tools you can use to manage it and help reduce it. And, while these are helpful and effective, they can also at times lead to feeling more overwhelmed and drained, the very things you are trying to work through, because you are so focused on the stress piece of the puzzle, micro-managing, always evaluating, and always focused on it.

If you shift your focus slightly, you can use these tools and strategies to not (micro)manage stress necessarily, but instead cultivate resilience around it. 

Resilience does not ignore the things that are really hard, seemingly impossible, and absolutely unfair. Instead it keeps you moving forward, not stuck in what is happening, but moving through it, feeling less overwhelmed and weighed down. It gives you hope and a way to take action. 

The APA defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress”. This could be with health, finances, relationships, small stress, major trauma, workplace requirements, all things out of your control, etc.

You feel it, you let it sink in, you maybe move forward or you let it all integrate to become a part of you, and then you move and grow from there. 

Resilience = Your Superpower when it comes to stress.

Before the pandemic, we were facing major stress in the SLP and Helping Profession workplaces, and it has only grown since then.

Even in an ideal world and workplace, stress would come along in some way. So if it its there and that is the reality of the situation (which sucks and is not how any of us thought our lives would go), this gives you a way to utilize it, move through it, learn from it, and come out the other side, a little easier each time. 

Resilience offers a way to work with that stress, not avoid or hyperfocus or micromanage it away. It does not mean you welcome it and are happy to receive it, or that you ignore the not-so-great feeling you have or experiences you face, or that you only see the brightside. It means that you can come back from the stressful moments easier, with less of them staying with you, with less feeling of being stuck in the stress with no way out. 

Here are a few things that building resilience can do for you:

  • Stop the constant managing of stress
    • Instead of constantly focusing on the stress you feel, how much it is growing or not, and if you can manage it a little more, resilience helps to not let the stress affect you as deeply, and continually work through it without your focus having to constantly be on it. 
  • Keep stress from growing
    • Resilience gives you tools to cut through the stress and move forward from it, without letting it continue to grow and overwhelm you. It allows you to build practices that reduce the stress response and shift out of negative thoughts and patterns. 
  • Help you build a foundation of (non-toxic) optimism
    • Resilience is rooted in positive psychology and the practice of noticing what is working, what you can learn, and noticing the positive aspects of your daily life. This helps to build true, non-toxic, optimism, which helps your brain to rewire the stress response. 
  • Help you come back from hard times easier
    • Resilience gives you the tools to notice how you are feeling in those tough and challenging moments, and then use the tools to move through it and come back faster, oftentimes stronger. It is not what you wish the stress on anyone, but that you use the experiences in it
  • Reduce the risk of chronic stress and burnout
    • Resilience helps to lessen how deeply you are affected and overwhelmed by stressors, and keeps them from continuing to grow and build, leading to chronic stress or burnout. 

Now that you have a little better understanding of what resilience is, you can start to bring more of it into your daily life.

What can resilience do for you? Share in the comments below.

If you want to learn even ore and dive deeper into this topic, make sure to check out the “Building Resilience” workshop, now available as a single workshop purchase until January 31st, or available at anytime with a membership to The Resilient SLP Monthly Workshop Series. 

In the Building Resilience workshop, you’ll:

  • Explore what resilience is and what it means
  • Learn why it is so important when working through stress
  • Look at ways to build resilience in your daily life
  • Practice some resilience building strategies
  • Make a plan for building your resilience

You can find out more details on the series and how to sign up here: The Resilient SLP

With Love and Light,

Jessi

Tags:
5Jan

How to add in Mindfulness when you are already overwhelmed

Posted by: Jessi Andricks Categories: Stress Management
Comments Off on How to add in Mindfulness when you are already overwhelmed

mindfulness when you are already overwhelmed

Let’s face it, things are continuing to be stressful, and every time it seems you might catch a break, there is a new change, a new policy to adapt to, or uncertainty pops in. And, even before a pandemic, there was the stress of work – the balance of therapy vs admin vs life outside of work. The impossibility of getting it all “done” and the schedules that were too full and growing. These last few years have only amplified this.

And, a good thing, is that stress is no longer a hidden, secret word. It is well-known, managers and companies and bosses are recognizing it and trying to do something about it (even when it just looks like words or feels like it’s false), and saying you are stressed out doesn;t mean you are an outcast. It is the reality we all face and are welcome to talk about it.

The downside is that it’s stress. It’s stressful. And it has only grown. 

But you are not alone in it, and not helpless or hopeless. Even with the inevitability of it growing, you can still help to manage and reduce it, and build resiliency to the stress you face. This can be done through practices of Mindfulness and Self-Care. 

Mindfulness/Self-Care can be the thing that helps you be resilient to stress, and it can also be one more thing to do when you are feeling that same stress. It can seem overwhelming, when you are already overwhelmed, and like there is “one more thing” you have to do. This makes it easy to not do the things that will help you reduce your stress, and leaves the stress to grow further. 

So how do you make it a part of your day and daily routine without adding to more stress?

Give these tips a try to practice mindfulness/self-care when you are already overwhelmed:

  • Keep it simple: 
    • It absolutely does not need to be complicated to work – usually the easier, the more effective. Sure, an elaborate morning routine seems like fun and super cozy. It also seems super stressful to commit to and something that can become overwhelming quickly. Stretching, exercising, reading, journaling, getting outside, coffee in silence, a smoothie, and meditating all before your 6:45am wake-up call/get ready for work/kids wake-up doesn’t sound as good though, does it? It sounds hectic AF and like anxiety waiting to happen. Instead, keep it simple, so you can keep doing it.
    • Here are some ideas: Sit to meditate or deep breathe for a few minutes. Make a mental check in to see how you are showing up that day. Set your alarm 5 minutes early and use that time (whether you actually get up or stay cozy in bed) to reflect (write it down or mental note) or an intention or gratitude. Stretch or walk for a few minutes. Drink your coffee/tea in peace and quiet for 5 minutes (although, depending on your household and the people in it aka small children and pets, this might be easier said than done on some days). 
  • Don’t take a ton of time: 
    • While you are keeping it simple, keep it to a few minutes. Aim for 5-10 minutes. This can be added to your routines during the day, or you can wake-up a little earlier, pause before you head into work.
    • Your brain likes consistency, which is why those other habits are hard to break and new ones are even harder to build. So short amounts of time, that you can consistently do, are better than  huge, elaborate, time-consuming moments once in a while. 
  • Add it in where it already makes sense/tag onto another task: 
    • Overhauling can be incredibly overwhelming, and is usually not necessary. So instead of trying to completely revamp your routines and habits (even if they aren’t great), in order to create some mindful moments in your day, try adding them in where you are already doing something. 
    • For example: your coffee/tea is brewing, take those 5 minutes to deep breath, journal or meditate. Driving to work? Listen to a podcast you love. Before you jump in the shower or get dressed, stretch for 5 minutes or do some sun salutations. Tack it onto something you’re already doing, so it doesn;t seem like “one more thing”. 
  • Drop the perfection: 
    • Oof, that’s much harder to do than to say. But it’s the truth. You don’t have to be 100% at A-N-Y-T-H-I-N-G and that includes your (grades and) stress management. Mindfulness is about showing up as you are and observing it, being present to it, and not judging. This builds awareness and helps you move forward with a more mindful mindset. And it allows you to do what you can, when you can, without guilt if you miss out or need to pause for life. 

Now that the overwhelm has been taken out of this, or at least lessened a bit, grab a notepad or sticky notes and write down a few ways you can start to do this. Remember, it’s not about perfection, so, just like with anything you do or teach, brainstorm it first and give some things a try. Come at it from a place of playfulness and exploration, without looking at it as one more thing you have to do, or a way to “fail” at your day.

Then share it with me! I’d love to see what you are up to and trying. Leave a comment below or snap a pic and share in your IG stories tagging me @jessiandricks, or send an email to jessi@jessiandricks.com.

Find joy and fun in this, and reach out to me at any time for support. 

With Love and Light, 

Jessi 

PS Want even more ways to add in mindfulness when you are already overwhelmed? Join the FREE SLP Toolbox and get instant access to mindfulness meditation audios, journal templates, and mindful movement audios and videos. Sign up below!


Tags:
7Oct

Focus on What is Working for Less Stress

Posted by: Jessi Andricks Categories: Reduce Stress Stress Management
Comments Off on Focus on What is Working for Less Stress

focus on what is working

Ever feel like stress is just always there? Like it’s just hanging out, ready to find you in a moments notice?

If there’s one thing that overwhelm and stress can do, it is take you from feeling like you have it all figured out to having no idea what you are doing in about 2 seconds flat. This is because your brain likes to notice what is not working for you, and when it does, it sticks with it. 

To your brain, this feels safer and like the place that will keep you alive, and, sure, it will, physically, but it is NOT the place where you will thrive or feel better, or even feel well, mentally and within your life as a whole. 

Your brain is designed to keep you going. It is the number one job for your brain. All of the thinking, reasoning and problem solving, that we as SLPs love, is kind of secondary. It is still important and what makes us who we are as a species and as individual beings, but, in some ways, it is not the most important thing for survival. Breathing, organs functioning without thinking about it, and staying away from things that are threatening – that is what your brain has prioritized.

These are good things, but the part about always looking for threats can go beyond the life-threatening and into the mundane. The daily stressors, the negatives, and the things that are NOT working for you become the focus, and your brain can get stuck there, looking for more and more. 

And it WILL find them, because there is a LOT to find. And once it is validated, it will keep looking for more and more, getting stuck in a Cycle of Stress. 

It can seem a little hopeless and that there is nothing you can do to change this. But there is one very powerful thing you can do to start to shift your brain out of this constant search, and reduce the stress response and the stress you feel – focus on what is working. 

Your brain is not going to do this naturally. It needs a little prompting and pushing to get there. 

When you focus on what is working, you focus more on the positive or good things in your day, and pull your brain out of the constant effort to focus on everything that is not going well. 

It doesn’t mean you ignore it or forget about it, but that you notice that other piece of the day, too. You train your brain to notice more of that and to stop searching for things to stress about. 

It’s like how there are days when one thing happens and then you notice another, and, suddenly, it seems like 10 things that were stressful quickly piled on and now you are so overwhelmed, you don’t know what to do. This is your brain responding to “threats” and stressors. 

It happens to everyone. 

Focusing on what is not working is what your brain naturally does. Focusing on what is working is how you pull it out of the stress mode and train it to notice the other pieces, which helps to reduce the stress response and build some resiliency to it. 

Some days I get stuck in the mindset of looking at all that I am NOT doing right now (especially when I am tired, stressed and not feeling like I am connecting “enough” or doing “enough”).

I focus on all that I am not accomplishing and my wishful to-do list (the one that I want to be doing “instead” or “should” be doing or “would be doing if _____”)

Then I get sucked deeper and deeper into the trap of looking at what is not working, what I am not doing and I start to feel like crap or not good enough or that I am not doing enough and will never do enough. 

I end up validating my brains’ stress cycle, and causing more to occur.

All of this, instead of looking at all that I am doing. 

When I shift gears mentally (it is HARD) and focus on what is working for me today and lately, I realize there is a lot that is going well, and is not stressful. 

I focus on what is working, like:

  • Cooking and baking some really awesome food
  • Walking to and from school in the morning and afternoon
  • Getting outside with my kids more to PLAY
  • Having time to work
  • Having time to practice yoga
  • Running again
  • Reading more books than I have since before I learned that reading wasn’t “cool” as a pre-teen
  • Running an online course on Stress Management and a seasonal Workshop Series
  • Working with hospitals/schools/conferences/practices/SLPs to help with stress

When I shift into this mindset, it doesn’t ignore all the other pieces that I wish I had more time to do, but shows the bigger picture and perspective. It pulls me out of tunnel vision and perfectionism.

Then, I am able to think things like:

  • I AM doing a lot – just different things.
  • It’s enjoyable. 
  • It is worth it. 
  • There is no need for 100% or perfection. 
  • There is and will be time for more when needed. 

These are the things that are working for me and make up a big part of my day – a part that I enjoy. 

Here is how you can start to make this shift to focus on what is working, when you feel you are stuck and focused on what is not working:

  • Acknowledge some of the things that are not working (don’t ignore or pretend they are not there). 
  • Write down 3 things that ARE working for you or are going well
  • Brainstorm a way to keep these going and to do more of them tomorrow/going forward
  • Make a practice (similar to gratitude) of taking a moment to reflect on these each day, or a few times a week.

Give practices to try and create a journal – Do you ever find yourself stuck in this sort of pattern? Where you feel like you have dropped off for a while, are in a funk or sliding into one?

Take a moment to pause and reflect, what is working for you today? Write it on a sticky note to keep nearby (you could even share and tag in your stories), or share in the comments below!

Want a journal template to help you create a routine of focusing on what’s working? Grab the “What is Working for you” guide in the SLP Toolbox, as well as more resources to help you manage and reduce your stress.

Sign up below for free access.

Much Love, 

Jessi

Tags: