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22Mar

5 Ways to Create More Freedom in Your Day as an SLP

Posted by: Jessi Andricks Categories: Journal Techniques for SLPs Stress Management
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When you are working as an SLP, whether at home or in your facility, it can be easy to feel that you are on someone else’s schedule, routine and daily needs. This can make it feel as if you have no control or freedom in your day, which can lead to an increase in stress and overwhelm, and that can lead to chronic stress and burnout. 

In my first few years, I often felt this. There was no room in my day to stop and breathe or not be productive constantly. Even if they were acceptable, taking a break was still seen (even if only from myself, due to what I learned in school and other experiences) as not acceptable. There was always something I could be doing And if I could do, it, then I should do it (hello, Perfectionism, something so many SLPs are faced with each day). And when I took my breaks – to eat lunch, read a blog or two, or just not do anything – I often kept it a secret and tried to hide. And that led to feeling guilty and a bit shameful, like I was doing something wrong by trying to mentally feel better. 

And when I came back after a 5 year break , I felt like I finally found my groove and enjoyed my work. So if I was asked to do more, I gladly accepted. “Bring it on! I’d love to help.” became my go-to. I added on more hours, had less time in my schedule to get up and move around between sessions, or at least not sit at my desk for hours in sessions, and started to feel that sense of stress and burnout creep back in. I was mentally and physically exhausted, again, and knew it was that sense of freedom that was missing and starting to wear on me. 

Can you relate?

As my best friend put it once “Of course you are stressed. You hate feeling like you are trapped”. Sometimes it takes someone else to help us see things more clearly. 

When you feel like you are trapped to a strict schedule, with absolutely no wiggle room or room for life circumstances, it can make you feel like you have no freedom or control to your work, and that things will always be this way. As this continues, it becomes more and more difficult to find ways to break away form work when you need to, and you often end up doing even more, in order to find a moment to breathe, and working endlessly, or mentally focusing on work, all there is left to do, and how to not be so stressed out from it, long after your work day has ended. 

If you are feeling like you are stuck in your schedule, or perhaps even trapped, you are not alone and there are some things you can do to create more freedom in your day. 

create more freedom in your day as an SLP

Here are 5 things you can do to make some changes and create more freedom in your day as an SLP:

  • Plan for space: It is really easy to forget to have some wiggle room in your schedule, even just 5 minutes here and there. I’ve done it (so I could have a bigger lunch break, but then felt so drained by the time lunch hit), and you probably have to. Tiny moments in your schedule are much needed. They give you space if you are simply running late or need to check on something or someone, but they also give you a moment to yourself to regroup and check in. Look at your schedule and give yourself at least 5 minutes here and there in your day, so you can get up and move, eat, pee, breathe, stretch, etc. It will make all the difference. 
  • Take actual breaks too: Breaks are not supposed to be negotiable. These are necessary and you deserve them. Plus, breaks will help you work better, be more efficient, and enjoy your work so much more. Taking a break of 10 minutes or longer (like for lunch) gives your brain the time to recharge and refresh, and it gives your body a chance to move differently. This helps to eliminate and ease up both mental and physical tension, which makes it easier for you to focus, make  less mistakes, process faster, and be more present to what you are doing. Plan for mental and physical breaks in your day for 10 minutes (more for a meal), aiming for a break every 90 minutes, so it is easy to schedule and remember. 
  • Create a routine or end of day ritual: This is so crucial, especially when you work from home. You are going to need something to help you mentally transition out of work mode and into “rest of life” mode. If you are used to a long commute, that might be your time. If you aren’t getting that anymore, you might notice that you are feeling like your work brain follows you into your home and you continue to think about work and issues that have come up or are planning for tomorrow. Have a routine or ritual that mimics your commute – go for a walk, stretch, sweep your office (if you like this kind of thing), listen to a podcast, read a blog post, etc. Take a moment for yourself, to do something each day at the end of the work day, to help signal to your brain that work is over. 
  • Spend time in your mornings and/or evenings that isn’t dedicated to the logistics/planning for the day ahead or next day. This is really difficult to do, but can set you up for a more relaxed, mindful, present day. If you tend to wake up and rush to get ready and make it to work on time, give yourself a few more minutes to lessen the rush, but also to have some downtime before you head in. This way, your day can start with some ease instead of instant panic and rush/stress. Same for the evening. If you tend to plan, prep and pack for the day ahead and then head to bed or check out for a bit, take 5 extra minutes (or more) to do something for you. Give yourself some space that isn’t about work or planning for work or thinking about work or purposely ignoring work. Take a few moments for yourself to start and end your day, so you start and end with more space and freedom. 
  • Leave work at work (or in your work space): It’s hard, but it’s necessary. If there is so much that you are constantly working late or bringing your computer from your office to the couch, it is time to reach out for support. Salary does not mean working all the time. Hourly does not mean working off the clock (I know some places only pay for direct time, and expect you to work out your hours around that. This is really hard as well. For this, you might have a set amount of hours you work, some billable, some non. Don’t work later than necessary on the non-billable hours). You can’t find freedom in your day if you are always working (mentally as well as actually doing work). 

Do you relate to or struggle with any of these? Share your triumphs or challenges in the comments. 

Want to journal through this on your own? Download the “Create More Freedom in Your Day” worksheet/journal, available in the SLP Toolbox, a resource library full of tools to help SLPs reduce and manage stress.

You can sign up for access, it’s FREE, below. (No spam ever. I promise!). 

Much Love, 

Jessi

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29Dec

5 Moves to Practice Barre Anywhere: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Stress Management Uncategorized
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practice barre anywhere

When you are stressed out, as an SLP or just as a human, it is easy to start to let go of the things that actually help reduce and manage your stress. You might find that you:

  • sleep less and work later (or earlier)
  • grab convenient and/or comfort foods
  • stay stationary to work instead of moving around
  • skip exercise in order to save time
  • no quiet, reflective time or meditation, instead continuing to push and do more

The things that help you (and your brain) to process, take a break from, and let go of stress are usually the things that seem ore negotiable when you are feeling overwhelmed and short on time. In the short term, this seems like the best idea, it gives you more time to get done the things that are stressing you out and are taking over. In the long run though, this only allows the stress to build up more, your stress response to stay fired up, and for you to continue doing more and more of the things that are stressful It also allows the stressors to affect you more deeply, instead of building up a resilience and having strategies that reduce the stress.

It helps to work with someone or join a program or listen to a course of podcast that can help you make a plan to start doing these things again and using them, even when you are stressed. This can be a way to help you figure out what strategies you currently are using, which ones you are letting go of, and what might work better for your long tern ad short term goals and lifestyle.

These typically include things like movement, meditation, creating more sustainable and nourishing routines, and taking care of yourself throughout the day with better food, quiet moments, and time to move mindfully.

Movement is a great way to help manage your stress, and is often one of the easier things to include or come back to when you have been stressed. You can feel the benefits right away, it helps you to step away from the stress, and helps you to get out of your head and into your body. Plus you might already have a routine to fall back on, a gym membership (hopefully with online offerings), or some streaming services.

One of my favorite workouts, since I can sneak it in with minimal equipment, space and time, (and not a lot of sweat) is a barre workout. The smaller moves really pack in big results, you maintain a mental focus on your body during the workout, and you don’t need much space, so you can do it pretty much anywhere. For years, this has been one of my go-to workout styles to teach and take (along with yoga and getting outside).

Here are a few moves to help you practice Barre anywhere, anytime:

  • Wide Plie
    • Stand with feet wide, toes and knees turned out. Inhale as you reach your arms overhead, exhale as you sweep the arms down and bend your knees. Repeat 10 times.
  • Narrow Plie
    • Stand with your heels together, toes and knees turned out. You can bring hands to your hips or reach your arms out to the sides. Bend your knees as you exhale (it’s a small move) and inhale as you straighten the legs. Repeat 10 times.
  • Single Leg Reach Back
    • From your Narrow Plie, sweep your right leg to the back corner, flexing your foot. Your hand can stay on your hips. Engage the core as you slowly lift your leg up and then tap it down. Repeat 10 time and switch sides.
  • Knee to shoulder
    • Reach the right leg back again and hold on to a chair if needed for balance. Point the toe this time as you lift your leg and hold it up. Bend your knee, so your leg aims towards your shoulder/elbow/side, then lengthen. Repeat 10 times and switch sides.
  • Narrow Plie Reach Across
    • In your Narrow Plie stance. bend into your knees (you have the option of lifting your heels slightly, but keeping them pressed together). Start with your hands on hips or on a chair. Slowly reach your right arm across to the left corner, twisting through the core but keeping the legs still. Then switch, reaching the left arm to the right corner. Repeat 10 times on each side.

You can find an audio for these barre moves (and more) in the “Barre Anywhere” practice, a flowing barre movement audio, available for free in the SLP Toolbox.

The SLP Toolbox is a free resource library, full of practical tools to help SLPs manage and reduce their stress. It is updated monthly with meditation audios, movement audio practices, as well as an archive of journal templates, self-care checklists and more.

Not a member? You can access the library (for subscribers only) by signing up below:

Looking for more ways to manage your SLP Stress? Make sure to check out the following:

Much Love,

Jessi

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10Oct

How to stop second guessing yourself as an SLP: SLP Stress Management Podcast Interview with Hallie Sherman

Posted by: Jessi Andricks Categories: Career Advice Stress Management
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second guessing yourself as an slp

One of the main reasons I decided to quit being an SLP (for nearly 5 years!) was because I didn’t feel like I was doing anything. I would go to work each day, but didn’t feel connected to what I was doing, didn’t feel like it was making a difference, and started to believe that being an SLP didn’t really mean much or do much. It was a TERRIBLE way to think and feel, and is absolutely untrue. SLPs make a huge difference in big and little ways, but at the time, it was difficult to see, until it was impossible.

Many SLPs that are stressed and nearing burnout can feel this way, or feel that they are heading in this direction. You might be familiar with this too.

It is often when you are a brand new SLP or starting in a new setting or with a new therapy protocol. You might feel like you aren’t sure what you are doing, or if it is effective, or if you are doing it “right”, and, then, you start second guessing yourself as an SLP. From there, it can be a quick trip to disconnect from your work and wondering if it was the right decision.

But it can also be a launching pad for bringing you to more connection and growth as an SLP. It can be the moment that helps you to figure out new ways to approach your work, connect with your students/clients/patients and feel that your work is truly meaningful (and sustainable).

How to recognize this moment, use it to reshape your mindset around your SLP work, and stop second guessing yourself as an SLP is what Hallie Sherman, from Speech Time Fun and the SLP Coffee Talk Podcast, shares in the this episode of the SLP Stress Management Podcast.

In her words “Hi! I am Hallie Sherman, M.S. CCC-SLP and I am a full time, school-based SLP from NY. I have experience working with students preschool through high school. I realized early on in my career that I had to find ways to make lesson planning easier so that I can leave work at work, spend more time with my children, yet still execute fun and engaging lessons that will help my students work towards their IEP goals. I am here to help you realize that you too can plan with ease and have your students always wondering what awesomeness you will present them each and every day! “

For even more ways to help you manage stress and ditch the second guessing that comes with it, check out the SLP Stress Management Self-Guided Course, now available!

This 8-week online course will help you to understand stress and where it comes from, learn evidence-based tools to better manage and reduce it, and create ways to implement these practices in your daily routines and schedule. You can find out more and sign up here: SLP Stress Management Course.

Much Love,

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12Sep

Calming Exhale: Mindfulness Meditation for SLPs

Posted by: Jessi Andricks Categories: Meditation Stress Management
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calming exhale

Being an SLP is really difficult right now, no matter what setting you are in. If you are heading into your work each day, to the physical building, you might be feeling stress about the logistics of your work, and how to keep yourself and your students healthy and safe, on top of the actually therapy part of your job. And if you are in your home office, you might be dealing with an impossible schedule, longer hours and a lack of support (or movement).

It is already stressful being an SLP – which means the things you could do before to help with stress are things you can turn to now to help as well.

When things get really stressful, one thing I like to do is to take a few deep breaths, letting my inhale and exhale grow steady and lengthen until they grow more even. This calm, steady breath send the signal from my body through the central nervous system and back up into the brain that everything is calm, steady and ok, which helps reduce the stress response the brain sends out.

You can do this by:

  • Bring your focus to your breath
  • Breathe as deep as you can, in and out
  • Count to 4 or 5 for each inhale and each exhale
  • Repeat for desired amount of time

Then, when I really want to relax even more, I take it one step further and deepen the exhale, extending it out a little longer. Even with a deep breath, the inhale portion is exciting to the nervous system, while the exhale is more calming and relaxing. By extending the exhale for 1 or 2 counts longer than the inhale, you can not only find a calm breath, but a relaxing one.

  • Breathe evenly for 4 or 5 counts on each inhale and exhale
  • Breathe in for 5 counts, and out for 6 counts
  • Repeat for desired amount of time

Total, this can be a 5 minute meditation or longer if you have the time.

This Calming Exhale meditation practice and more are available in the SLP Toolbox, a FREE resource library full of meditation, movement, journals, templates and more to help you better manage and reduce your SLP stress. You can subscribe below for access:

Much Love, 

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22Jun

5 Stretches to Do Next to Your Desk: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Reduce Stress Self Care Teletherapy
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stretches for SLPs

Many SLPs went from working in schools or clinics or other in-person settings to providing services via teletherapy almost overnight. Some of the biggest hurtles were definitely trying to figure out how to hold sessions, schedule your students and clients, and what materials to use. But another thing you might not have realized would be a struggle is the potential lack of movement each day.

And with schools and clinics re-opening, but many going to partial status or keeping most sessions online, you might be faced with this lack of movement in your day for a little longer.

Working from home as an SLP can be amazing (by far my favorite setting), but it can also lead to a lot less movement. It can be really easy to end up stuck at your desk for the majority of your day. This lack of movement can cause tension and stiffness in your body, make it difficult to concentrate and focus after while, and can increase your overall stress. I have dealt with this first hand, even as a mind-body fitness and yoga teacher.

When I first started in teletherapy and working from home, this was the biggest surprise. I was so excited to build my schedule and add in more sessions, because I truly enjoyed the work and the connections with my students. After awhile though, it started to feel overwhelming and draining. I was so confused – why was I still feeling these symptoms and signs of stress and potential burnout, when I was actually loving the work? I realized that I was sitting for hours at a time, without even really shifting much in my seat, and my body and brain were not happy about it.

When you are already feeling stressed out by being an SLP and, right now, by all that is going on in the world, more stress from a lack of moving is not something you are looking for.

Getting up and moving, even for just s few stretches, can be a gamechanger.

Once I made it a point to get up and move during my day, I started to feel better.

  • I was less drained, physically and mentally
  • I had less tension in my body that would lead to headaches and backaches
  • I could focus better without the added tension
  • I felt more energized and excited to do the work

It wasn’t always something huge. Sometimes I would take my dogs out for 5 minutes, other times I would go for a walk. And some days, I would simply plop down on a yoga mat for a few quick stretches in between sessions.

If you are looking for something to do to get up and move, consider leaving a yoga mat off to the side, where you can hop on it and work out some tension. Use it in between sessions, if someone runs late or cancels, before/after your work day, or anytime you can.

For a short, guided yoga stretch practice that you can do right next to your desk, check out the downloadable audio “5 Stretches to Do Next to Your Desk” available in the SLP Toolbox. They are the perfect stretches for SLPs, who are short on time.

Not a member? You can subscribe below to this FREE stress management resource library full of meditations, mindful movement practices, and more, made for SLPs by an SLP.

If you are looking to learn more about SLP Stress Management, including a step-by-step system to help you manage stress, reduce burnout and find more balance in your life, check out the SLP Stress Management Online Course, enrolling now for a limited time!

Much Love,

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11Jun

The Reality of Work-Life Balance for SLPs: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Podcast Reduce Stress
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work-life balance as an SLP

Please note this was recorded pre-COVID-19. There are many additional stressors that throw life off balance currently, and these can also help in our current times and situations.

As SLPs, there is a tendency to go all in on the things that matter to us – our work, our families, our students/clients, our interests in the field and research, and our causes we fight for. It is an intensity which drives so much of what we do and how we live. This intensity is what got many of us into the field, and it is also what can cause many of us to leave, feeling burned out, stressed out and overwhelmed by a lack of balance in life.

This lack of work-life balance as an SLP is in no way your fault. It is part of the way your brain is set up to respond to stress. It is part of a survival mechanism that does not always work in day-to-day life. Instead, it can leave you feeling stressed out constantly, guilty about not spending enough tome at work or at home, and “off balance”. It feels as if there is no way to dedicate the correct, even amount of time to each part of life, especially when you feel so passionate and intensely about each part.

The truth is, it will never be even or completely balanced 50/50. Work-life balance in this way is really a myth or not realistic. But, it can exist in a different way.

In episode 12 of the SLP Stress Management Podcast, I’ll share why work-life balance as an SLP, as you typically think about it, sets you up for failure, as well as how it works in reality (and how you can make it work for you as an SLP).

You can check out the episode below, and on any of you podcast apps. All episodes are also available to listen to here: SLP Stress Management Podcast.


Like what you heard? You can check out even more SLP Stress Management tools and insights in the Professional Development webinars here: SLP PD


And be sure to sign up for the FREE resource library, SLP Toolbox, for stress management audios, templates, guides and more created for SLPs by an SLP. It also gets you on the list to be the first to hear about the SLP Stress Management Online Course when it launches in late June 2020! Sign up below.



Much Love,

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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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11May

How to Have a Better Morning as an SLP

Posted by: Jessi Andricks Categories: Reduce Stress Self Care
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Morning routine

You may have heard of morning routines before, and felt that either they would be awesome to have, you absolutely love having one, or you in no way saw that happening for you and it’s not important anyway, or somewhere in between.

I am someone that dreams of having a morning routine – I wake up before the kids, do some quiet time (like meditation, stretching or journaling) with my coffee, and then get a little bit of writing and creating done before the kids are awake.

In my mind, I am up before anyone else in the house for an hour or so and then everyone slowly wakes up to a productive, put together, and awake mom. And then I am ready to take on the day and rock it as an SLP, without having to worry about fitting in coffee, moving, getting dressed, journals, etc.

Right now, it is more like, roll out of bed when the baby wakes up or the kiddo comes in to my room. Sleepily try to get breakfast, feed a baby, make coffee and then get dressed mid-morning and squeeze all my work into small windows throughout the day, eventually just working at night.

It’s less than desirable. And each day I plan to make it different, but usually end up in the same routine. Change is hard, especially when things are this uncertain (at the time of publication, there is a global pandemic going on).

But on a recent morning, I woke up 10 minutes earlier – not on purpose. I did a quick meditation, got dressed and had more time to get everyone else ready. It wasn’t my ideal, dream morning routine, but it ended up giving me MUCH more time throughout the day, and I could use my energy to do things I wanted, instead of feel overwhelmed, stressed and constantly “behind” (on what, I’m not sure).

I hope to keep this small shift going, and slowly lead to bigger shifts and changes in my morning as I can.

Morning routines are important, even though they sound a little fluffy and superficial, because they can set the tone for your day – either rushed and lacking energy or calm and energizing – and help you to have those small moments to check in, set up your day, and see what you have going on (or do something for yourself), without feeling pulled in a million directions immediately upon waking up.

Here are a few ways to create a morning routine:

  1. Wake up just a few minutes earlier, and then build on it.You don;t have to go all out right now. That amount of overwhelm can set you up for a pass/fail mindset, where you feel like if you don;t do it exactly, then it isn’t worth it at all. INstead, keep building up on small changes that will make it happen easier.
  2. Use the time to check in with yourself. See how you are doing that day, before you have demands from work, family and life floating in. Are you feeling good, tired, stressed, overwhelmed, energized, motivated, etc? From there, you can see what you need from your day and what you can expect from yourself. (it is ok to not be 100%).
  3. Do a little self-care. Move, meditate, journal, create, anything goes here. You could even sit in silence with a cup of coffee or go for a walk in your neighborhood (if it is safe to do so where you live).
  4. Set an intention. You could think of this as a to-do for the day. This gives you a little extra motivation and awareness as you move though, so everything you do can be in alignment with that intention and purpose for your day. 
  5. Get some sleep. I know this sounds counterintuitive to telling you to get up a little earlier. Make sure you are still getting sleep. If needed, go to bed a few minutes earlier. You could maybe set an alarm when it’s time to start getting ready for bed, or decide to watch just 1 or 2 shows in the evening.

Even just doing one of these morning routines can start to create that small shift that leads to you taking charge of your day, instead of feeling like the day is taking charge of you. It can help to better manage your stress and bring you more balance during your day. Start trying them and see what works best for you. Change isn’t easy, but this shift is worth it.

Looking for more resources? Try the SLP Toolbox. It is a FREE resource library full of useful tips and tools, perfect for morning routines, such as meditation and movement audios, journal templates, self-care guides, and daily “must-do” checklists, designed to help you reduce the stress you feel as an SLP.

You can sign up below.

If you are looking to check out more SLP Stress Management, make sure to check out theses courses: SLP PD

Much Love,

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