3Jun

5 Ways to Practice Self-Care as an SLP

Posted by: Jessi Andricks Categories: Reduce Stress Self Care
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self-care as an SLPLet’s be completely for a moment. Being an SLP is super awesome and rewarding, and at times super draining, stressful and downright exhausting. You most likely got into the field because you wanted to help people. From babies to kiddos to teenagers to adults to the elderly, there is something that you can offer them to help improve their daily life and help them thrive, communicate and, when needed, swallow and get nourishment. And the field only continues to grow as we learn more and our roles expand.

So, yeah, it can be rewarding. And, yeah, it can be stressful.

There is a thing that happens in a profession like ours, one where you help people ALL DAY EVERYDAY. It often leads to chronic stress and burn out and can make you either continue to live feeling overwhelmed and stressed each day, or cause you to quit completely. You see, as a “Helping Professional”, and I dare to say even more so for SLPs with our vast role, you are giving to others to the point of exhaustion. There is often no break during your day, there are infinite tasks to do in addition to your therapy, and you constantly feel like you need to do more, learn more and be more for your clients/students/patients. So you do more, and you give more, until you don’t have a lot left to give. And yet you still try to give more. It’s like pouring from an empty cup and hoping for a few more drops to come out, or scraping the bottom of an empty barrel.

And all of this is for others. So it is no wonder that you are exhausted, stressed, and overwhelmed.

The thing you, well we as a whole, keep trying to do is push through and give more, and what you, we, really need is to take a pause and fill back up. Give some BACK to yourself, so you are not empty, depleted or drained. Restore and recharge, so you can not only give back to others, but also make it through each day OK and eventually thriving.

The biggest thing – make time for Self-Care as an SLP.

And by self-care, I am talking about taking time to restore, check in and take care of yourself. Not to check out, binge your favorite show and down a bottle of wine/bar of chocolate/tube of cookie dough, while denying you have to work in the morning (it happens to the best of us!). 

Self-Care is not just a trendy thing. It is in fact science backed, which is what we look for as SLPs. Studies show that true Self-Care activities can help you to be more present, enjoy your day, and decrease your overall stress AND the way stress affects you.

It’s not always easy or purely fun, because true Self-Care as an SLP is WORK, but is makes all the difference. And, eventually, it becomes a part of your day that you really can’t make it through without. It takes you from struggling to survive each day, to fully thriving each day.

Here are a few ways to Practice Self-Care as an SLP:

  • Take breaks during the day:
    • This can be super challenging, especially when you work from home (which you most likely are at this moment). Make sure to take some breaks, even short ones, to eat, stretch, move, pee, whatever it is you need to do. It gives your brain and body a chance to recharge, so you can show up more focused, engaged and ready.
  • Get some rest:
    • It sounds easier than it is. If you are working round the clock to get your paperwork and other “tasks” completed, or find yourself binge watching late into the night to avoid your stress, you might be lacking in rest. Or you might be feeling like your thoughts start spinning as soon as your head hits the pillow. Try to set a reminder or timer before you need to head to bed, so you have time to unwind first. Then, if your thoughts are spiraling, try a journal practice called “brain dump” to put all the thoughts down on paper and get them out of your head.
  • Try being mindful:
    • Mindfulness simply means being aware and checking on how you are doing. You could try giving yourself a moment to check in when you wake up to see how you feel that day. Then use that awareness of how you are today to be realistic of how you might show up, react and move through the day.
  • Get up and move
    • Easier said than done. It can be easy to slip into the habit of working, and then working just a little more, and then a little more, until you have spent the entire day sitting Most likely, it leaves your body stiff, your brain frazzled, and an overall feeling of sluggishness. Try moving, even to walk to get coffee or water, a few times a day. Go outside for a quick stretch. Get up and take 100 steps. Do a few laps around your house or office. Stretch at your desk. All of these can help you to feel better and maintain energy during your day .
    • (Check out some of the Mindful Movement downloadable audios in the SLP Toolbox).
  • Eat and hydrate
    • It something you need to do, but might be forgetting to really do this during the day. Make sure you take tome to stay hydrated throughout your day. Coffee is great, but too much can make you feel less than good. Also include some water to sip on, keeping you hydrated, feeling good, and helping your voice to stay steady. Have a water bottle on your desk an refill as needed.
    • Snacks are important too. They help your body and brain function and focus. Make time for snack breaks and a full lunch. If you need to, have healthy snacks at your desk that you can eat in between sessions to help you stay energized.

For Self-Care resources, made just for SLPs, make sure to sign up for the FREE SLP Toolbox below. You’ll get weekly updates and resources to help you manage and reduce stress that can lead to burn out.

 

You can also learn more about managing stress and practicing self-care as an SLP in the following CEU/CMH courses:

Much Love,

 

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