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9Jan

8 Pieces of Advice for the New SLP

Posted by: Jessi Andricks Categories: Career Advice New SLP Reduce Stress
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8 Pieces of Advice PinterestRecently, I have been seeing tons of questions and posts in FB groups from brand new SLP’s, in their CFY, who are completely overwhelmed. Many of these professionals are lacking the confidence of a seasoned SLP or are just looking for a bit of reassurance on their choice of evaluation tool or therapy materials. But it’s not just because they feel new and aren’t as confident in their skills as a clinician yet. For many more, it is because they feel a lack of support, have way too much work and their caseloads are out of control.

My personal CF story is a little confusing. I had three different jobs between the time I graduated and the time I earned my CCC’s. I left one position a month before my CF was to be completed, because my supervisor had forgotten to renew her license and I was docked 3 months of my CF, plus I had to go to the board to determine my case. I had otherwise felt very supported and that my workload was good, although I often felt I wasn’t really helping anyone or doing enough for my patients. It didn’t give me enough of a challenge or push to do grow as a new SLP. (more…)

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2Jan

How to Set Goals that Evolve and Reduce Stress

Posted by: Jessi Andricks Categories: Burn Out Career Advice Goal Setting
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Goal Setting Pinterest

Goal setting is one of those things that everyone seems to be doing each January (and August if you work in a school). It is a way to harness the new timeframe, get solidified in what you want to accomplish and make a plan for it to come to fruition. Unfortunately, most of these goals are often left in the dust after a few weeks, or even days, and our year doesn’t quite have the impact we had hoped for. Or worse, we reach our goals but then are left to fumble through the rest of the year or not know what to do when the next year arrives.

The reason for this is simple.  Most of us are taught to set hard deadlines with our goals, and to set firm, measurable goals that allow us to see when we achieve the, much like the goals we set for our patients and students. While this can be helpful, it also has a major flaw. What do you do once the goal has been reached? (more…)

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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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5Dec

Burn Out and What to Do About It

Posted by: Jessi Andricks Categories: Burn Out Career Advice
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Burn Out Webinar PinterestAs Helping Professionals, especially Speech Language Pathologists, we are no stranger to feeling stressed, overwhelmed and exhausted. But did you know that these can lead to a condition called Burn Out?

Most SLPs love their work and are passionate about helping people, young and old, to communicate, grow and thrive to the best of their abilities, but at some point this passion starts to fade. The stress of paperwork, productivity and managing a caseload can start to make it hard to really enjoy the work, continue to learn and grow as a therapist or to even feel supported and respected by your co-workers. As this stress and dispassion builds, it can become chronic and lead to exhaustion, overwhelm, and burn out. (more…)

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28Nov

4 Ways for SLPs to Increase Your Energy at Work

Posted by: Jessi Andricks Categories: Burn Out Well-Being
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SLP Work Energy Pinterest (1)

Have you ever had one of those days where you didn’t do anything physically, or even mentally, exhausting, but you feel completely drained and exhausted by the end of the day. These are the days that can easily make you feel like you are in the wrong job, aren’t good enough or are completely out of balance. I had one of these days recently, and just felt so exhausted by the end of the day. My caseload had been pretty easy, I had plenty of sleep the night before and I didn’t do any extra work that day. By the end of the day, though, I was too exhausted to make dinner, go for a walk or really be of much company to anyone.

It kind of sucked.

I often find that the days I sit at my computer, typing, for hours at a time are the most exhausting ones. The days where I am up and moving, or in and out of my office, are the days when I feel energized and ready to do more after work. Sometimes, it can also be a really tough caseload or overbooking my students. But other times, it has nothing to do with the work itself.

You might find that it’s not the work you are doing, but the way you are experiencing your work day that is taking a toll on you, physically and mentally. Your posture, the meals you are or aren’t eating, and what you are drinking might all be things that can zap or give you energy. If you often feel exhausted at the end of the day, try these 4 tips for more energy.

  1. Swap coffee for water, or at the least, tea.
    • Caffeine can be just what you need at certain times of the day. It provides a little invigoration, helps wake you up, and studies even show it helps to give you more mental clarity and focus. But overdoing caffeine can do the exact opposite. You might find your energy plummets, you feel jittery and nervous, and you suddenly feel scatter-brained.The best thing to do is to drink more water, whether or not you cut back on coffee. This will help you to stay hydrated and flush out any symptoms you might accidentally have from over-caffeinating. Try swapping out coffee for some caffeine-free or low-caffeine drinks instead. Tea is also a great option, hot or cold, if you need a little boost or flavor, without the huge crash from coffee. Go for a cup of coffee in the morning and a chai or green tea latte in the afternoons.
  2. Find some down time. 
    • Work can be all about productivity. If you aren’t helping clients and making money for the facility (or yourself), it might not seem like time well spent. Unfortunately, this type of go-go-go attitude can lead you to burn out, quickly. If you don’t have time to recharge at work, you won’t be able to keep up the pace, stay focused and get done what needs to get done, as efficiently.Have you ever had a day with no breaks and a million things to do, only to find yourself staring blankly at your computer screen, not focusing during your sessions and feeling completely disorganized with your paperwork? Instead of rushing around and doing a million things at once, take 5 minutes to grab a cup of tea, stretch, go for a walk, etc. You’ll be a little more clear headed, have more energy flowing through your body and be more ready to tackle the tasks at hand.
  3. Get up and move during the day. 
    • Sitting at a desk, in one spot during the day can really start to wear on you. NPR recently released an article showcasing just how many hours we sit during a day, and how it can affect your overall health more and more as you age. It’s not just your risk of heart disease, diabetes or weight gain, but also your body actually starting to age and tighten into a “sitting” stance. In yoga, sitting is done during meditation, with a tall spine, so energy and breath can travel through the body as you sit, and your digestive system is uncompromised and able to do its job. This is rarely the way we sit during the day at work. We tend to slump, slouch and cave in a bit. If you find it hard to sit with good posture, or find yourself sitting all day, you might notice your energy levels slump, you breath is more shallow and you feel sluggish and tired.To help combat this, take 5 minutes after every few sessions to get up and move. Walk to grab more water or tea or a bathroom break, do some push-ups and squats at your work station with your desk and chair or even just get up and stretch. You’ll release tension, lengthen your spine and breath deeper, so you start to feel more energized, focused and ready for the next patient or student to walk through your door.
  4. Eat Something.
    • When you are busy and stressed, one of the easiest things to forget is to take a break and eat. When I was working in the schools, I would often have just a few moments to grab my lunch, or eat a snack during my morning and afternoon. I was constantly hungry and has a stomach ache every day.  I also felt exhausted and foggy-headed on a regular basis. Most teachers and health care workers I know ate even less than that. Many would wait until the end of work to eat, or just drink coffee all day and have a really big dinner at night. Coincidentally, these were some of the people who were either super stressed or in really poor health.
    • Without nourishment from food, your body and brain are not able to maintain the energy and focus needed to get you through your work day. You r body needs the carbs and protein to maintain the proper energy levels throughout the day. Your brain needs healthy fats (like those in nuts) to function properly. All of these help to combat the feelings of mental fatigue and physical exhaustion we experience throughout the day. Not eating during the day, or not getting enough calories, can also send your metabolism into “starvation mode”. This means your body thinks you are trying to fast for the long winter, so it slows down and hold on to everything it can. It can cause you to gain weight or have a difficult time maintaining your weight, even though you feel like you never eat.  Make sure you have scheduled breaks for meals and snacks, even just a few minutes, so you are able to make a proper meal or snack to fuel you through your day. Have fresh fruits, nuts and whole grains nearby, so you’ll have something even on the shortest of breaks.

If you are feeling drained by the end of the day, give these a try. See which one might be affecting you the most and try to make a small change each day to increase your energy level. Leave a comment and share what works for you. You can help keep track of your energy levels with the “Daily Check-in” journal page found in the SLP Toolbox (subscribe below).

If you are still feeling exhausted and want to dig deeper into it, make sure to check out these webinars (certification hours and CEUs!) to reduce your stress, and increase your energy.

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 ASHA CEU hours .15 units

The more awake and alive you feel at the end of a work day, the better you will feel after work and looking ahead to the next day.

Much Love,

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15Sep

How to Start an SLP Gratitude Journal

Posted by: Jessi Andricks Categories: Gratitude Journal Techniques for SLPs Reduce Stress
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SLP Gratitude Journal Pinterest

At the end of the summer, I decided I wanted to start a regular meditation practice. I was feeling stress and anxiety creep in from moving, work and life in general. I hopped on YouTube and found a 21-day meditation practice, guided by Oprah and Deepak Chopra. I had done one of these before, so I knew it would be a good blend of meditation and life lessons. As I sat on my meditation cushion, listening to Oprah explain the purpose of the practice that day, she started talking about finding hope through gratitude. She mentioned how this was a turning point for her and that she had been keeping a gratitude journal for more than 20 years.

I realized that a lot of what I had been feeling, the stress and overwhelm, had to do with not recognizing the positive things that were happening each day. I would look around and see the things at my house that needed to be fixed: floors that weren’t finished, rooms that needed to be painted, boxes that needed to be unpacked, and the day-to-day chores that were piling up. I would look at my yard and see grass that needed to be mowed, clippings to mow and trees to trim, not to mention spiderwebs to knock down. My nightstand was full of books I needed to finish. Yoga mats were rolled up in their corner instead off being used. regularly. I wasn’t seeing the beauty and of my house. I wasn’t seeing the wonder of having trees surrounding me and trails to walk. The yoga mats were there for when I was ready to hop on them and the books were waiting for me to crack them open anytime. My brain was stuck in the cycle of waking up and seeing the stress, living each day with the negatives of the stress and not being able to make a change to break the cycle. I needed something to help me get unstuck. I decided that maybe having a moment to write down a positive to even just think of something positive from my day, or week, would help me get out of this funk.

As an SLP, and most likely a stressed out one, I know you can relate to this sinking feeling. At times it seems like nothing in your work setting is how it should be, you can’t help your clients due to lack of budget, training or support, and you feel absolutely overworked and underappreciated.

According to Positive Psychology, it takes 3 positive experiences to make up for a negative one. That means that our brains are wired to remember the things that aren’t great, instead of the things that are. When you look back on your day, if this balance is off, and you have more negatives than the 3:1 ratio, your brain will register it as a negative day. This also relates to your basic survival needs. When we were hunters and gatherers, we always had to be looking for the worst in things, and expecting it, as a means of survival. We had to look out for danger around every corner. Now we do not, but our brains are still ready for that threat at any time.

Your brain is also wired to define experiences as positive or negative based on which note they end. If you end on a low note, your are bound to remember the day as being negative. Think about one of those days when everything has gone great, but you have a fight with your spouse right before bed, you probably categorized that day as being  a “bad” or stressful one. Conversely, if you end on a high note, you are bound to remember it as being a positive day. Think about one of these days that started rough, but turned itself around with a few really fun and special moments that made you smile by the end of the day.

Having a gratitude journal can help to not only end on a high note, but also recall more of the positive things from your day, no matter how big or small they might be.

A gratitude journal is nothing more than a place for you to record your thoughts on a day or week, or even month. It is a place for you to reflect on all the good that has happened, and to look back over time at all of the good things that have occurred in your life. Many people, like Oprah, find that having years of gratitude journals to look back at help them to feel uplifted when they are feeling down, as well as look back over the years with fondness.

How to Write a Gratitude Journal:

  • Take 5 minutes out of your day, preferably at the end of the day, to start your journal. Try to do this right before you go to bed once a day, week or few times a month. At the end of the day, you’ll be able to reflect back on all that has happened. It will also help you to empty out your thoughts and end your day on a final note, which might help you sleep better.
  • List 5 things that you consider positive from the day. It doesn’t matter how big or small, as long as it was something positive. It could be a promotion at work or a new job, being recognized for your hard work, having a co-worked to vent with, baby smiles, a fun client, green-lights on your commute or simply a stranger smiling and saying hello.
  • Expand on each item. What emotion did you feel or do you feel when you think back on that instance in your day? What was it about that moment that made you feel so positive?
  • Optional: Try to find a way to continue it tomorrow. Reflect on how you can have that feeling on a regular basis. Maybe you make time for your friends, pay it forward with a kind smile or even recognize someone else for their hard work.

If you’d like even more, sign up for the newsletter to get access to the “Daily Reflections” guide full of daily prompts and meditations perfect for journaling. You can sign up below and you’ll receive access to the “SLP Toolbox” as well.

Where do you feel you are lacking gratitude in your life? Is it home life, work a bit of both? Leave it in the comments below with your intentions for starting a gratitude journal. If you’ve ever written one, leave a comment or comment on someone else’s post to let them know how it went for you.

Much Love,

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