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27Feb

The Best Type of Self-Care for Stress

Posted by: Jessi Andricks Categories: Podcast Self Care Stress Management Uncategorized
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type of self-care

I was at my doctors office last year for a wellness check and they were going through a list of questions to update my profile. “Do you smoke?” “How often do you consume alcohol?” “Do you have any mental health concerns?”. I let them know that I didn’t have a concern per se, but I had reached out to schedule a therapy appointment because I was feeling some anxiety creep in due to a lot of life circumstances, and stress and grief building. She mentioned some resources and centers in the area that worked with mindfulness and we started talking about the importance of self-care, especially with overwhelm and stress. She mentioned that she had once been given some meditations to try for herself and for her child, and then we started talking about things like pedicures. And she said something like “That’s why pedicures and manicures are so great for self-care. They give you that little moment of time to pause and reset, with no other obligations or worries, even if it is a brief amount of time. It just feels nice and sometimes that is what you need – to feel nice and taken care of. So go get one, and don’t bring your kid – go alone.”.

It got me thinking of the different levels of self-care and things that people like to do when they are feeling stressed and overwhelmed. And wondering what the best type of self-care really is. I tend to poo-poo the ones that are more pampering – like bubble baths, manicures, and pedicures (honestly, I just don’t get the hype), and I go for the really involved ones, like meditation, movement, or deep internal check-ins. The heavy, tough stuff.

But recently, I have also started to see things like, reading a book, grabbing a cup of coffee, sitting in the sunshine, and socializing with my friends as forms of self-care. I’m not doing an internal check-in necessarily, but I am bringing balance into my day – quiet to balance chaos, outside to balance inside, coffee to pause when I’m on the go, a treat vs a sacrifice, or connecting after being home all day for a few years with two kids. And even other things like setting boundaries or saying “I’m not able to do that right now”, which is hard.

So, what is the best type of self-care then?

Self-care can seem really simple – do things you like and feel better after – but it is really more complicated than that.

Self-care can be things that you enjoy doing and that feel fun, freeing, and blissful. It can also be doing things that feel a little challenging, tough, or push your boundaries (such as creating those boundaries themselves). Neither one is right or wrong, and, in fact, it is helpful to have both styles of self-care in your life for a more well-rounded approach.

What are the two types of Self-Care?

The type of self-care that often feels good and is sometimes deemed as “frivolous” is referred to as superficial self-care. The name can be a bit misleading and lead to more of that “frivolous” labeling of it, when really it is a much needed reprieve from the stress you are facing. When you do something that is fun for you or feels nice – like finding quiet in a bubble bath or getting pampered with a pedicure – it gives you a moment to pause and not be in the stress. You get a break, which doesn’t necessarily so a major overhaul on your stress response, but it does give you a small break from the stress and give you something to feel good about and be grateful about. It helps you find some joy and some positive emotions and things in your life – and this can be really important for starting to turn down the stress response and shift you out of a negative stress cycle.

It isn’t superficial as in not good enough, but more superficial as in not going very deep. It is not going to create big fixes, but it can give you a small change and start to create bigger shifts, and bring in some joy.

The other types of self-care is the deep self-care. These are the things that do overhaul your stress response and are not necessarily comfortable or easy to do. Deep self-care cuts into the bigger, checking-in type of practices to help you see what is really going on, what is working or not, and what shifts you can make. It is definitely finding quiet after a really busy day, but also things like meditating or deep breathing to reset your nervous system and rewire the brains’ response to stress, moving your body to remove and reduce tension that builds up and holds onto stress, and writing it out to help you sort through and get it out of your head. It could also be setting up some boundaries and routines to help support you – even though those can come with growing pains of their own.

One is not better than the other, and both are useful, and needed, for managing stress through self-care.

Here are a few ways to look at superficial vs deep self-care:

Superficial: Ask yourself, “does it feel good?”
Things like: pedicures, manicures, reading a book (can be both), socializing, massage, podcast, bubble bath, quiet


Deep: Ask yourself, “what do I need right now?”
Things like: quiet (can be both), meditation, reflection, stretching, movement, boundaries, journal, check-in

If you have all superficial self-care, you might find that things are enjoyable, but not necessarily getting deep down to create shifts in your body, mind, and mindset. They might be more like shaking off the stress of the day and moving on.

If you have all deep self-care, you might feel so incredibly weighed down and burdened by all you are facing. This type can bring up a lot of emotions and put you in the middle of the stress (in order to move through it) and not feel light or fun.

Having a balance of sorts with both of these can be key. If you tend to stay superficial with the self-care, add in some deeper ones to help rewire your brain and body when stress shows up. If you are feeling really weighed down by self-care, add in something light and fun, so you feel that joy in your life and feel supported.

Which do you tend to lean towards? Share in the comments below or send me a DM on IG @jessiandricks

Want some resources to help you, no matter which self-care you decide to choose? Enter your email below to gain immediate access to “The Resilient SLP Toolbox”, a free resource library full of tools to help you manage stress, reduce the risk of burnout, and find more balance in your life in and out of being an SLP.

With love and light,
Jessi

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30Jan

Having Control vs Controlling Your SLP Stress

Posted by: Jessi Andricks Categories: Perfectionism Podcast Stress Management
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control vs controlling

One time, in my work as a school-based SLP, I had a student I needed to screen. The team expected the screen to go smoothly, for this student to “pass” it with no issues, and for it to just be a general component to add to their overall evaluation process. So, they didn’t allow much time before the screen and results were due – not to be rude or inconsiderate, but because it seemed straight forward.  

But it turned out not to be. The student did not pass the screen and an evaluation was needed ASAP. And I could feel the dial of stress start to turn up a notch or five.

This could easily have gone one of two ways. 

It could have been an ongoing, growing source of stress, because it was not part of my plan and I had no room for this in my planned out schedule. If I held to my schedule strictly, all I would be able to see that I was in control, things would go the way the schedule said, and that I would not have room to do it. But, it would still have to get done, just with so much stress and pressure and guilt and surrounding it.

I could also try to loosen the reins a bit and remind myself that things do not have to stick to the schedule exactly – that a shift here or there will happen, and learn from it and do it differently next time (make sure there is always time in case both pieces are needed). 

The big difference here is not a laid back attitude, relaxed schedule, great place to work, or just rolling with it. It’s the way the control of the situation works.

One way is to control the situation in order to avoid stress, which leads to more work, more pressure, and more stress. In the other, it is about regaining control in order to not feel helpless, and to work through the stress and come out the other side with some new insights and tools. 

I see this so much with other SLPs, because I have seen it in myself. You try so hard to map it all out exactly (like your school based schedule) and then, when a small shift happens that is not in the plan, it adds more stress to the situation. So you go in and tweak it even more, perfect it just a bit further until it is “just right”, and then another thing happens and the stress grows and things get even harder, and you try to make the plan work even more. 

It is exhausting. 

When stress builds up, there is often one big player that shows up – control. Having control of a situation can make it so that you feel you are best prepared to face whatever shows up, that you are the one leading the situation, and that the outcome of it is up to you. This can leave you feeling way more settled, full of power, and, well, in control. It can also be the start of additional stress, and a spiral into what you are trying to avoid, because things rarely go *exactly* as planned. 

Having control can be great, and can help reduce stress, but controlling can be something that allows stress to build. They are very similar, but do complete opposite things when it comes to managing your stress. 

When you are controlling, you are forcing the outcome or a situation and expecting that it must go a certain way or it won’t be ok. This might look like planning out each speech therapy session precisely, leaving no wiggle room in your schedule (everything is down to the minute) and expecting that your day and life will go the way you say it will. It sounds good. It sounds like it would make things much less stressful. But it doesn’t. Instead, this often adds more pressure to keep everything going the way it is mapped out, and builds the stress you are so very much trying to control and keep from building. 

Controlling leaves no room for being human, for things to change, or for the perspective and plans of another person. 

Your students might not want to do the activity you have mapped out. They might need to stop to use the restroom or have some questions to ask you, which could take out some of the time from that detailed and rigid schedule that you mapped out. And, you might have someone stop by to talk to you about a student or you don’t feel like doing the lesson you have planned, or students are not available that day. 

Things happen, and the way you look at control can make all the difference. 

Here are questions to ask yourself to determine if you are in control or controlling your (SLP) stress:

  1. Is there room for the unexpected?

One quick way to check is to see if there is room for the unexpected. Unexpected things could be a schedule change, a student who needs to be evaluated ASAP, a colleague needing to talk to you in the middle of the session, a student needing to use the restroom, OT/PT swapping days, etc. These are all parts of life in a workplace, especially a school, and are all part of being human. You can only plan and control so much, before you are micromanaging and not allowing for others perspectives, incorporating needs of others at times, and leaving room for being human and ever-changing. 
Having a little wiggle room, or knowing things do not have to be perfect each time, can leave room for the unexpected, which is absolutely expected. 

  1. Are you avoiding stress by having control? 

There is no way to avoid stress or completely control it. There is no magic, crystal ball to tell you how everything will be laid out and what to expect from all of it. 

Controlling stress is often done to try to avoid experiencing it. If you can control the situation and get it exactly how you want and expect it to be, then you can avoid the stressful parts of it from happening. It sounds so good when you first think about it. But avoiding stress is not possible and leads to more controlling and more stress, and it never give you to the tools to manage it and reduce it

When you look at your stress and your day, are you doing things to avoid it from happening or to have a little say and understanding in how your day unfolds?

  1. Is the control adding to your stress? 

If you are trying to work on stress, the worst thing is when you are feeling it grow more and more, despite doing more and more to make it stop. This is usually a huge red flag that you are controlling vs having some control. Having some control (say, knowing who your students are that day and what activity will be going on in the class at that time) lessens the stress by giving you a little foundation and ground to stand on vs controlling (only seeing these students form a specific time, no matter if they have other needs, and planning an activity that they will do, because it has to be done to meet the goals they way you want them to get done today) which keeps you in the stress loop in your body and brain and keeps you in a pass/fail mindset. 

If the control is adding to your stress, it is time to try something new. Look at what you absolutely need to do (it is way less than you probably think) and give yourself 1-2 things to get done that day, and plan a session with a little more wiggle room. Maybe choose 1 game for the week to use in all your sessions. Have the students help you decide on some activities. And know that it doesn’t have to be perfect or exact to help them reach their goals and to give you data to report as needed. 

I know it is all easier said than done. But just having some awareness of it, and realizing that the control might be more controlling than helpful can be the first step towards unwinding some of the stress and really learning how to manage it. 

Give this a try:

  1. Take 10 minutes to work through these questions. Grab a journal and write them down, and explore the answers you come up with. Allow yourself to be honest – there is no grade or right/wrong, or better than. It is where you are and what you can do next.
  2. When you’re ready, write down 3 swaps you can make to shift from controlling to having control. 
  3. Add in 1 stress management tool to use that day – and make it flexible if needed. 

Want some tools to help you manage your stress? Check out the FREE resources in The Resilient SLP Toolbox. You can subscribe to this FREE resource and get access to yoga classes, meditation audios, and more. 

Sign up below for access:

Do you feel you are stressed from controlling your day, or less stress from having a little control? Share in the comments,

With Love and Light, 

Jessi

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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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11Jan

Connecting to Your “Why” as an SLP: SLP Stress Management Podcast Interview with Phuong Lien Palafox

Posted by: Jessi Andricks Categories: Podcast Stress Management
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connecting to your why as an SLP

There are things that are incredibly stressful about being and SLP and they are often not fair. SLPs get into that work to help people and do good in the world, spread love and light, but instead are often worn down and feel dispassionate, overwhelmed and downright cynical after a few years in the field. It is not a setting thing, as it happens in each setting, and it is not an SLP-person specific thing, as it happens to SO many people.

These things are stressful, and it takes a LOT to change them. These are things like caseload and workload sizes (because those two things are not the same), paperwork, productivity standards, and, at times, the underpayment and cost of being an SLP. And, in 2020, jumping into new ways of being an SLP in the midst of a highly stressful global pandemic. 

The thing is, these stressors may go away at some point, but the stress never will. It will always be there and, as an SLP, you need ways to better manage it. BUT you also need ways to advocate and people who will help you do this. That way, things DO change and shifts start to happen, and we can all get back to changing lives for the better, doing more good, and creating more love and light in this world, while helping others thrive in their lives. 

That is where people like the wonderful Phuong Lien Palafox come in. I have the joy of talking to Phuong during the Fall of 2020 for an episode of the SLP Stress Management Podcast.

Here is a little more about Phuong:

Phuong Lien Palafox, MS, CCC-SLP, is a bilingual speech-language pathologist, author and advocate.  Currently, her time is meaningfully spent serving clients and their families, SLPs and educators across the United States. Her work has been featured in the American Journal of Speech-Language Pathology and publications for the American Speech-Language-Hearing Association. She specializes in advocacy (for students, clients, families and speech-language pathologists), supporting students/clients through a social-justice foundation, the comprehensive needs of under-resourced communities and narrative-based interventions.  She is the author of The Heartbeat of Speech-Language Pathology. You can find more information at www.phuonglienpalafox.com.

In this episode, we talked about:

  • Phuong’s journey as an SLP and SLP Advocate
  • The importance of connecting to your “Why” as an SLP
  • Building boundaries when you are always wanting to help
  • The power behind saying “No” and asking for help
  • Connecting to your families/clients needs and wants
  • Importance of research AND connecting to people
  • Naming what you are feeling and going through 
  • Daily coping strategies to help reduce burnout and stress

You can tune in on your favorite podcast apps or listen below (or catch up on all other episodes of the podcast here) to “Connecting to Your Why as an SLP”:

How are you connecting to your “why” as an SLP?

If you are ready to dive into deeper stress management, and start thriving within your work and life, Personalized SLP Stress Management Coaching is now available and booking for 2021. Check out more details and sign up for a free 30 minute consultation/q&a session here: 1:1 Coaching or fill out the contact form below.

There are only 10 spots available at a time, so sign up before the waitlist opens 🙂

Much Love, 

Jessi

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30Nov

Gratitude Journaling for SLP Stress with Marie Muratalla: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Gratitude Journal Techniques for SLPs Podcast Stress Management
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gratitude journaling for SLP Stress

Stress and overwhelm are some of the main reasons that so many SLPs are leaving their current job setting or leaving the field entirely. As an SLPs, you have more than likely experienced some level of stress, and perhaps have either contemplated leaving or have made the leap and left, with no other option to combat your stress.

This stress seems to build and build, getting worse as you stay where you are, or can even seem to follow you to the new job. One of the reasons is that you brain will try to stay stuck in “stress-mode” looking for more and more things that are stressful, negative and, overall, not working. And once you start looking for these, you end up staying stuck in this mode, what we call the “Cycle of Stress” in the SLP Stress Management Course.

There are a lot of different ways to help reduce stress, bring you out of the constant searching for it, and give you some relief. These practices are things that can help you to rewire the stress response (make it so you aren’t as affected by the stress around you) and shift your brain’s focus away from looking for stress (and to notice some other things). One of the simplest, and most concrete, ways is to have a gratitude journal practice.

Gratitude Journals help you to train your brain to see what is working for you and the positive pieces of your day, instead of being fixated on the things that are not going well or that are stressful.

Gratitude journaling for SLP stress can be as simple as writing down 3 things that are going well for you that day. It could be something like bullet points.

For example:

  • I am grateful for my hot coffee
  • I am grateful for talking to my mom
  • I am grateful for snuggles from my dog

Or it could be something more elaborate:

I am grateful for my hot coffee today. I was able to find a few moments of quiet to sip on my coffee and reflect on my intentions for the day, before having to get to work or help anyone else get ready for the day. It was the perfect temperature and really helped me ease into my day.

Your gratitude doesn’t have to negate the stressful things, or be the opposite of them (aka I am grateful for my hot coffee, because usually it is cold by the time I drink it) or be in spite of it ( I am grateful for my job, no matter how stressful, because at least I have one and get paid regularly. It could be worse. I need to smile and see the bright side. This is bordering on toxic positivity).

If you need some help getting started with gratitude journaling for SLP stress, there are some really great journals, including the one from my latest podcast guest, Marie Muratalla, on her site, Thank Morris.

Here is a little more about Marie:

“Hello & Welcome! I’m Marie, although some call me Morris. I am an adventurer, speech therapizer (in a preschool setting), magic seeker, and comedy improv-er. Oh! Also, I like to sing, play piano, take photos, and cook healthy meals (and that’s not all). Yes, I wear many hats throughout my days and I wouldn’t change a single thing. In fact, I tend to gladly add to the list as exciting things come my way. This site is a way for me to bring some areas from my world together as I share the things I find magical with you.”

In the episode, we talk about things like:

  • Maries’ journey with journaling
  • Marie’s experience with stress in grad school and how she found support
  • How to start and keep going with a daily gratitude journal practice
  • Prompts to use for your journaling practice
  • The practice of ongoing gratitude for stress management
  • The “Say Thanks More” movement and journal

You can tune in below, or in your favorite app, or at the SLP Stress Management Podcast page.

If you are looking for more ways to manage stress, make sure to sign up for the free resources in the SLP Toolbox (such as meditations audios, mindful movement audios, journal templates and more). You can subscribe to this free resource below.

And if you are ready to dive deeper into your stress management, you can check out the SLP Stress Management Course, enrolling now.

Much Love,

Jessi

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18Nov

Using a Trauma-Informed Lens as an SLP with Rachel Archambault: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Career Advice Stress Management
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trauma-informed lens as an slp

As SLPs, we are faced with a lot of uncertainty, feelings and emotions – from ourselves and those we serve. It is not rare for us to be face to face with trauma – either our own or with a patient/client/student who has faced trauma and is working through it. This is why it is important,a s clinicians, to acknowledge, learn, and approach our work from a Trauma-Informed Lens and Perspective. 

Using a Trauma-Informed Lens as an SLP is not about providing mental health counseling to those in trauma, but instead is about being  respectful, supportive and mindful to the experiences, challenges and struggles that others (and yourself) might have experienced. It is easy to think that the people we work with have never experienced trauma, but the truth is, we often don;t know. 

And, it is worth mentioning, in 2020, most people are dealing with a bit of trauma due to the sudden and swift life and daily changes from COVID-19. 

Relias describes the Trauma-Informed Lens as this: Trauma-informed care shifts the focus from viewing trauma as an injury, ‘what is wrong with you?’ to ‘what has happened to you? What have you experienced?.’ 

trauma-informed lens as an slp

In the latest episode of the SLP Stress Management Podcast, I have the honor of speaking with fellow SLP, Rachel Archambault, to discuss how we can use the Trauma-Informed Lens as an SLP. You might know Rachel from her IG account, PTSD.SLP, or from her conference presentations on PTSD and Trauma-Informed Approach to Therapy.

Here is a little more about Rachel:

Rachel Archambault, a.k.a. The PTSD SLP is in her fifth year as an SLP at Marjory Stoneman Douglas High School in Parkland, Florida. After the traumatic event on 2/14/18, she has implemented trauma-informed practices during her speech sessions to create a safe learning environment. Rachel has also created an instagram page @PTSD.SLP to give SLPs and other professionals the tools to work with students that have experienced trauma. She has presented at FLASHA and has recently been awarded the distinction of Early Career Professional by ASHA.

As Rachel says in the interview “There is no rule book for this“.

During the episode, we discuss what you can do for trauma-related stress for yourself and your students (clients, patients). Here are a few things we talk about:

  • Rachel’s story and how it shapes her work as an SLP
  • Trauma-informed approach to your own stress management and reductions (because, yes, this year has dealt a LOT of trauma to many people)
  • Trauma-Informed Care for your students and those you work with
  • COVID-19 trauma (it’s real and most likely affects you or someone you know)
  • ACEs and resources to learn more about them
  • Resources to learn more about incorporating this approach to your work

Here are some of the resources discussed in the episode:

You can listen below or on your favorite podcast app:

You can also catch up on all the episodes of the SLP Stress Management Podcast here.

If you are looking for some ways to work on managing your own stress as an SLP, make sure to check out the SLP Stress Management Course (you can get info here) and sign up below to subscribe to the SLP Toolbox, a FREE resource library full of tools to help SLPs reduce and manage stress.

Much Love,

Jessi

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17Oct

SLPs Need to Rest: Mindfulness Meditation

Posted by: Jessi Andricks Categories: Meditation Stress Management
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slps need to rest

Do you ever feel like you are constantly doing something? Like, even when you are not working or working on work, you are trying to be productive by doing more on your endless to-do list? It’s incredibly common, especially for a field and profession that focuses so much on productivity. But, without a doubt, SLPs need rest. Maybe now more than ever.

As a yoga teacher, for nearly a decade now, there is one thing that has remained constant. It is easy for students to come in, stretch, move, and breathe, but when it comes to the end, where it’s time to really relax and get still – not doing – most people have a really hard time. When given the chance to relax, it is difficult to do, because it seems unusual and unproductive.

I think that as an SLP, you might relate to this as well. Even though the thing you might want the most it time to just BE and not DO, it is really difficult when productivity is such a huge part of your work and daily focus.

But it is so important to take rest. And, SLPs need rest too. Not sleeping, or even really doing (like yoga or meditation), but simply resting to recharge and deeply relax. Doing this for a few moments, almost like a timeout, can help you to let go for a moment, reset, and feel less attached to your daily stress.

A great way to do this is with a yoga “savasana”. If you’ve ever taken a yoga class, this is the part at the end where you just rest, flat on your mat. And it is the part that can be so difficult. But, when you let go and just rest on your mat, it can give you the balance you need from the hectic, productive pace of your daily routine and work.

You can do this by resting on a yoga mat for a few minutes, maybe listening to some music or just being still. If you want a little guidance, you can follow along with the “Savasana Meditation” in the SLP Toolbox. This meditation of sorts will focus on helping you get some rest and relaxation, to help balance out the rest of your day.

You can access the SLP Toolbox, and all the other meditations and tools with it, by subscribing below (if you are already an email subscriber, you can click here).

If you are ready to dive even deeper into managing and reducing your stress, by adding in tools to your daily routine, make sure to check out the SLP Stress Management Course, now available! It also comes with several bonus meditations and movement audios and videos to help you get started right away. You can check it out here: SLP Stress Management Course+Meditation Bundle

Much Love,

Jessi

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16Sep

How to Use Journaling to Enhance Self-Awareness with Devin Roscillo: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Journal Techniques for SLPs Podcast
Comments Off on How to Use Journaling to Enhance Self-Awareness with Devin Roscillo: SLP Stress Management Podcast

journaling to enhance self-awareness

One of the best tools for stress management is also one that I use the least – journaling. Meditate regularly? Sure thing, as much as I can. Move daily? You betcha. Journal practice?….?

I guess, in a way, I do journal through blogs and social media posts – kind of. Having that creative outlet and connection really does a lot for my stress levels. But really, it is more that I am writing than journaling. I rarely sit down with my pen and paper and do the work of journaling. I love writing, but this is the one that I make a lot of excuses not to do.

  • I don’t have the “right” journal
  • I don’t have my journal near me
  • I don’t want anyone else to read it (no one is going to)
  • I’ll think it instead

It is, honestly, a lot of excuses on my part, and something that I am making a goal to start adding in more often, along with my meditation and movement and mental “notes” each day.

Journaling practices, like gratitude journals or “brain dumps”, are some of the best forms of self-care. In fact, they are a core part of the SLP Stress Management Course. They help you to shift to noticing the positive and what’s working, so your brain isn’t stuck focusing on all that is going wrong, as well as give those negative or spiraling thoughts somewhere to live outside of your head. And this helps you to reduce your stress, manage it better, and, ultimately, take care of you.

But they are also really great for self-awareness. In fact, you can use journaling to enhance your self-awareness. While self-care is all about how you take care of yourself in order to show up as the best you can be for yourself and others, self-awareness is defined as by Merriam-Webster dictionary as “knowledge and awareness of your own personality or character”. Basically, it is being more aware or in tune with how you show up in the world, and who you are. This is so crucial when you are starting to work through your stress, burnout, and overwhelm at work, so that you are able to see how you are showing up and how things are affecting you or triggering stress.

You can use journaling to enhance self-awareness, which can help you to reduce your stress and be more aware of it and how it affects you. This is exactly what we dive into, and what we practice a bit of, in my interview with (former) SLP and Mindset Coach, Devin Roscillo of Unleashed Innovation.

Devin is an SLP turned Mindset Coach and founder of Innovation Unleashed, where she hosts regular workshop series and coaching programs to help her clients to see their limitless potential.

In the episode, Devin shares her journey with stress as an SLP, and how it led to her becoming a mindset coach, as well as some specific journal techniques she uses with her clients to enhance self-awareness.

Tune in below or check out all of the SLP Stress Management Podcasts here.