Menu

3Apr

How to Come Back After Break without Feeling Anxious, Stressed or Burnt Out

Posted by: Jessi Andricks Categories: Burn Out Reduce Stress Self Care
Comments Off on How to Come Back After Break without Feeling Anxious, Stressed or Burnt Out


SLP Spring Break Pinterest

This week might be one of the most important weeks when it comes to mindfulness and taking care of yourself. As an SLP, you are constantly on the go, either driving or running from patient to patient, or shifting from groups to classes to paperwork or meetings, or even just seeing client after client after client with little break in between. There are times when you might not even have a change to stop and grab a snack or a drink, let alone run to the restroom, or even sit in silence for a moment to collect your thoughts. It is one of the reasons that time off becomes so important for mental well-being.

It is also the reason it is so hard to come back after a break.

It is no joke, coming back from a break is really tough when you are feeling even one tiny bit of burn out. It can seem like all hope is lost and that everything is bad, harder and not as it should be. It might even feel like your job is sucking the soul out of your life. That sounds dramatic, but I know many can relate. (more…)

Tags:
13Mar

Are Your Weekends Contributing to SLP Your Stress?

Posted by: Jessi Andricks Categories: Burn Out Self Care
Comments Off on Are Your Weekends Contributing to SLP Your Stress?

SLP Weekend Stress Pinterest

As a Speech Therapist, not matter how many years you have into the field, you are probably really, really busy. You are either trying to juggle a full caseload, piles of paperwork, productivity standards or trying to keep up with your CEUs and education. This can all lead to a huge, exhausting amount of stress. When you are constantly stressed at work, the weekends can seem like the light at the end of the tunnel.

The weekends are there for you to take a break from work, relax and unwind, and perhaps even dabble in some hobbies or non-work related interests. They are time for you to recharge your brain and take care of your needs. The weekends are a time to decompress and fill up before the week begins again. (more…)

Tags:
9Jan

8 Pieces of Advice for the New SLP

Posted by: Jessi Andricks Categories: Career Advice New SLP Reduce Stress
Comments Off on 8 Pieces of Advice for the New SLP

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…)

Tags:
10Dec

Why is Meditation so Important for Decreasing SLP Burn Out?

Posted by: Jessi Andricks Categories: Meditation Self Care
Comments Off on Why is Meditation so Important for Decreasing SLP Burn Out?

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,

1741931346171517140715

Tags:
28Nov

4 Ways for SLPs to Increase Your Energy at Work

Posted by: Jessi Andricks Categories: Burn Out Well-Being
Comments Off on 4 Ways for SLPs to Increase Your Energy at Work

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,

1741931346171517140715

 

Tags:
7Oct

5 Meditations to Reduce Stress

Posted by: Jessi Andricks Categories: Meditation Reduce Stress
Comments Off on 5 Meditations to Reduce Stress

5 meditations to reduce stress pinterest

I’m not sure what it is, if it is just this “season” of my life or something going on in the world and our lifestyles, but I have been feeling more and more stressed lately. It isn’t anyone thing that I can pin down, but more a few different things that have been piling up or happening at once. There are days when stress seems manageable or non-existent, but then there are days when it seems impossible to deal with.

Some stress is good.  It is your bodies natural response to a possibly dangerous or risky situation, known as your “fight or flight” response. Stress can keep you safe (flight) or motivate you to do more (fight). If you have ever felt like you work better when you have procrastinated, you are well-versed in using stress as a motivation to get something done. Stress is even what we do to our bodies when we work out, bu it is done in a good, purposeful way. This is when stress is use acute, or short-term. It’s when stress is prolonged, or chronic, that it is not good for you.

Prolonged stress can cause your brain and your hormones to work on overdrive. According to the Mayo Clinic, prolonged stress can lead to anxiety, depression and sleep problems, as well as weight gain, heart disease, digestive issues and even mild cognitive impairments. These happen because your body never gets the chance to recover and turn off that “fight or flight” response. Instead, it feels as if it is always under attack, releasing a steady stream of stress hormones and overworking your brain.

You might feel like stress is inevitable, and you’d be right. Stress is not something that we can get rid of completely, after all, some stress is good for you. The best thing to do is find ways to reduce your chronic stress and find a tool that helps you manage it better. One of the best ways to handle this stress is through a regular meditation practice.

Recently, meditation has gone from a practice for the new age, woo-woo, hippy-dippy tribe to something that people everywhere are being prescribed and practicing. Meditation, along with practices like yoga and deep breathing, have gone mainstream. Much of this is due to the large amounts of research that support meditation as a way to rewire your brain, and therefore your daily habits, coping mechanisms and stress patterns.

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 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. It also helps decrease activity in the amygdala, the home of our “fight or flight” response. Too much stress and 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. It also helps to decrease the release of cortisol, your stress hormone. Too much cortisol can contribute to the extra weight gain, anxiety, sleep trouble and memory issues you might experience when you are stressed. Meditation can help you lower these levels and regulate them, to help bring balance back into your body and mind.

Your meditation practice doesn’t have to be scary or intimidating. There are plenty of resources (most are free!) to help you get started. Take just 5-10 minutes a day to meditate. The resources below are 5 simple meditations to try, with apps or websites to go with most. Find a quiet place where you can sit comfortably, without distractions. If you are comfortable with it, close your eyes and begin.

5 Meditation Practices:

  • Find a mantra to focus on and repeat:
    • A mantra is a quote or saying, sometimes in Sanskrit, that means something to you. Repeating a mantra to yourself is a way to help your mind stay focused on one thing. It also makes it easier to let distractions drift on by. You can use a mantra of your own or try one of these guided meditations from Deepak Chopra.
  • Take 5-10 minutes to observe your breath:
    • This is a very simple meditation practice and a great one to start with. All you do is take a deep breath in and pay attention to the breath moving into your body. Then breathe out and pay attention to the breath escaping your body. Repeat for 5-10 minutes. If you want more guidance, try this mindful breathing meditation from UVA’s Mindfulness Center.
  • Practice counting down from 100 or 70.
    • As you sit with your eyes closed, start by taking a few breaths. Then just start to count down from a number between 70 and 100. This helps you to focus on one thing, allowing your mind to clear a bit. If your mind wanders, that’s ok, just comes back to your counting. It take 5-10 minutes to complete.
  • Chant or sing aloud:
    • If you are wanting to try something out of the ordinary, or perhaps something to keep your mind from wandering, chanting is a great meditation to try. The “Satanama” (sa ta na ma) meditation takes just over 10 minutes and is broken down into increments. If you feel bored with meditation, this one will keep you focused and help prevent some of the boredom. There are many chants you could try, but this one has been shown to possibly help prevent dementia and cognitive impairments. You can find it on YouTube.
  • Savasana or body scan:
    • If you want to deeply relax during your meditation, try a Savasana or full body scan. Savasana is also known as the “corpse” or “final relaxation” pose in yoga practices. It is done at the very end of classes to help you fully relax after your practice. It is done by laying on your back. You can simply breathe in this pose or recite a mantra silently, or do a full body scan. A full body scan helps you to notice and deeper levels of stress that might be present within your body and breath, so you can start to release them. You can try this one your own by simply scanning, or observing, from our toes to the top of your head. You can also find a guided practice from UVA’s Mindfulness Center here.

If you want to try more meditations, or have a little more guidance, try finding a meditation class near you or try one of these meditation apps: Headspace and Pacifica. You can also follow along with the guided meditations in the Resource Library.

Have you ever given meditations a try? Why or why not? If so, what type worked best for you? Leave a comment below and lets discuss how we can help it work for each other.

Much Love,

1741931346171517140715

Tags: