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7May

I Don’t Want to be an SLP Anymore

Posted by: Jessi Andricks Categories: Career Advice Reduce Stress
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Don;t want to be an SLP anymore

Don't Want to Be an SLP Anymore

During my first few years as and SLP, and even in graduate school, I would often have this little thought creep into my head – “I don’t want to be an SLP anymore”. It would usually pop in at times of challenge, struggle or change, like when I was navigating being a brand new SLP in a new setting, instead of working at a restaurant; or when the hospital I worked at went through a major software upgrade instead of paper charts and all of my billing was lost; or when I had to retake some of my Comprehensive Exams because I didn’t answer them with enough of my own personality (yes, this really happened).

Usually, I would hear the voice, and then the tough time would end, or I would work through it, and I would go back to feeling pretty good about what I was doing. But then over time, I started to hear that voice creep in more and more, and one day I heard it say ” I don’t want to be an SLP anymore”, and I knew that voice was mine and that I meant it this time.

I had been laid off from a pretty awesome job (yes there was stress and I knew I wouldn’t be there forever, but it was still pretty awesome and totally unexpected), I had been fired from my next job for a bad attitude (probably a little bit) while advocating for a patient, and I was working in a school (never a setting I wanted to be in) taking over someone else’s caseload and schedule. I was starting before 7:15am each day and ending a little after 3pm. I would drive home right about the time my husband would head into work. Work-life balance was gone and I just know I didn’t want to be an SLP anymore.

At that time, it wasn’t about finding a new setting. I was burnt out, exhausted and cynical. I had gone from wanting to changes the world and change lives to feeling like I was wasting each day, not making any impact and not helping anyone progress to better communication.

I felt alone. I felt exhausted mentally. I felt like I was constantly struggling. I felt like it wouldn’t get better until I left.

So I did. I left for a new field and had the WORST job experience of my life.

What I found when I left was that there are still some pretty awful non-speech jobs out there, even in your “dream” job. I also found that stress follows you to the new setting or job if you haven’t found a way to work through it.

And, it is often this stress in the first place that makes you feel like you don’t want to be an SLP anymore.

So what if you worked through the stress, instead of leaving your current job or career? You might find that you are able to work through those feeling and that the voice that tells you “I don’t want to be an SLP anymore” slowly fades.

For me, it wasn’t until I worked through my stress that I was really able to enjoy my work as an SLP again. In fact, before I worked through it and found ways to manage my stress, I would often have things at my new job (which I loved) that would trigger those same feelings and start the stress cycle again. Learning how to work through stress first is the key to being able to really do the work you love, whether as an SLP or something else.

Here are 5 steps to work through when you hear yourself say “I don’t want to be an SLP anymore”:

  • First – Identify the stress
    • Where during your day are you experiencing stress? Is there a certain instance that happens regularly that causes you to feel more stressed such as a meeting, early client, co-worker, etc.
  • Second – Identify the immediate thought or reaction
    • When you are faced with this stress, what is the immediate thought you have (such as my “I don’t want to be an SLP anymore”)?
  • Third – Notice patterns
    • When are you having this thought or what else does it trigger (physical tension, stomach ache, head ache, anger, negative thought spiral, etc).
  • Fourth – Be Aware
    • Without judgement, start to keep track of how often you have this thought, when it occurs, what happened right before, and what it triggers, so you can start to see patterns that may be occurring. This will help you to work through the situations causing your stress and create a game plan.
  • Fifth – Find ways to manage your stress
    • Now that you are aware of your stress, the triggers and any patterns that occur, you can use this awareness to start to create some mindful habits, which will help to manage stress.
    • If a certain situation (like a meeting) bring you stress, try deep breathing to promote relaxation and calm before the interaction.
    • If your schedule is causing you stress, try reworking the times to either start earlier or later, or to work with your own energy levels during the day, so you aren’t pushing to interact when you are tired or stuck doing paperwork when your energy is up and you feel like interacting.
    • Add in a mindfulness and positivity practice to your day, to help you build up resiliency to stress and break any negative thought spirals you might be in. A gratitude journal works great, as does having a morning, evening or end of work routine. Even a 5 minute meditation or stretch can do wonders.

Once you have worked through your stress, then you can really look and see if that voice telling you “I don’t want to be an SLP anymore” is coming from a place of truth or a place of stress. If you still feel like it might not be the right choice, you can start to explore new options, knowing that you have worked through the stress and have tools to keep managing it, no matter where you go.

For even more tools, make sure to check out the SLP Toolbox (whether you decide to leave or stay). If you aren’t also ready a “member” you can sign up below and you’ll get access to a library of resources, updated regularly. It also adds you to the exclusive newsletter, where you’ll get even more tips and be the first to know when my course “SLP Stress Management” launches again (later this year!).

If you need a few more insights into stress and how to manage it, please check out these webinars, available now for CEU and CMH hours.

Much Love,

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24Apr

How to Improve Work-Life Balance as an SLP

Posted by: Jessi Andricks Categories: Burn Out Career Advice New SLP Reduce Stress Self Care
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SLP Work-Life Balance PinterestFinding work-life balance as an SLP can be one of the hardest parts of the job. As an SLP, you have loads of paperwork and admin tasks, are often paid per hour or client, and might feel like you can never quite catch up. It means you end up bringing work home with you most nights (and even on breaks), constantly think about all you have to do (even when you are with your family or alone at home), and might even feel guilt about not working on your time outside the office.

For me, at the height of my stress and burn out, I often felt like my mind was on work, instead of being present at home, and it would leave me exhausted, drained and with an overall feeling of dissatisfaction in my day.

If you are finding that you are struggling between getting your work done and enjoying your time out of the office, here are a few ways you can start to find more work-life balance as an SLP.

Leave work at work.

This seems simple enough, to physically leave your work at work, but it is far from simple. If you are bringing your work home with you, it is most likely because you don’t feel like you have enough time to get it all completed by the end of the day. This alone can make you feel anxious and off balance, but the thought of leaving it at work can heighten this feeling.

To help lessen this stress, try two practices:

  1. Look for holes in your schedule where you are able to plug in some work. These might be small gaps that you didn’t realize you had, or it could be places where you are filling gaps with things to take your mind off of work (but ultimately leave you more stressed) such as scrolling through emails, FB or IG.
  2. Figure out the “Must-do” item for your week (the big report or IEP meeting that is due) and only take this work home, setting up a specific time to focus and get it done. You can find a template for this in the SLP Toolbox.

Remember, the work will never be caught up. It is continuous and constantly playing catch up will only leave you more exhausted.

Find a transition between work and home.

A lot of exhaustion comes from mental fatigue caused by stress. This is often due to constantly thinking about work, even when you are at home and you have left your physical work at the office. If your brain is constantly drifting back towards the work that you want to finish, the meeting you need to schedule and specific moments form your day, you are likely to feel exhausted and drained by the end of the day, and as if you can’t think clearly. And when you can’t think clearly, you aren’t present at home and you aren’t efficient at work, and your stress grows.

To help give your brain a shift out of work mode and into work mode, try having a transition at the end of the work day, before you head home. This gives you a clear break i your day, so you can start to leave work at work, physically and mentally. It can be any type of activity that you enjoy and that gives you a little boost of self-care in your day.

Try one of these:

  • Take a coffee/tea break on your way home
  • Stretch or go for a walk when you finish up
  • Hit the gym
  • Listen to your favorite podcast
  • Read a blog, book or magazine

Set up a Morning or Evening Routine:

Start and stop your day a moment for yourself.

Another way to help you feel find a little more work-life balance as an SLP, is to have a time of day that is routine and just for you. Often the mornings and/or evenings become rushed and are all about getting to work or preparing to head to work the next day. In order to bring in more work-life balance as an SLP, you can set up a morning or evening routine to help you ease into or our o f your day.

It gives you a moment of mindfulness and self-care, which are key to reducing stress, and sets you up for a more balanced day – either by starting on a positive and being in tune with how you are that day, or allowing you to let the day go so you can feel more physically and mentally well-rested.

They only have to take about 5 to 10 minutes. Here are a few to try:

  • Morning Routine: try a practice to help you build up some energy
    • Exercise or yoga
    • Meditation for focus or intentions
    • Journaling about your intentions and goals for the day, or 3 moments of gratitude
    • Starting the day with quiet (SLPs talk a lot and are surrounded by noise most days)
    • Go for a morning walk
  • Evening Routine: try something to help you unwind and let go of the day
    • Warm bath
    • Stretching or gentle yoga
    • Evening walk after dinner
    • Journal about 3 positives from your day
    • Meditation for sleep
    • 5 minutes of silence and a cup of tea
    • Read a book or magazine

While these can seem like a lot of things to add to an already busy day, they are key to finding more work-life balance as an SLP. They will take time to set up initially, and you might fond that some resonate with you more than others. Once you get going, they will help to reduce your feeling of being drained, exhausted and depleted by improving your overall stress, increasing your mental focus and clarity, and leaving you with a bit more energy.

If you are looking for more guidance, make sure to head over to the SLP Toolbox to grab meditations, journal templates and checklists that will help you get started on finding more work-life balance as an SLP today.

For even more resources to manage stress and reduce burn out, check out these CEU/CMH webinars, available now:

Much Love,

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19Mar

4 Ways to Find More Ease as an SLP

Posted by: Jessi Andricks Categories: Burn Out Career Advice Gratitude Journal Techniques for SLPs Meditation Reduce Stress Self Care
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SLP Ease PinterestAs an SLP, you are probably more familiar than you want to be with feeling stretched a little too thin on a daily basis. You are trained in so many different aspects of communication (and swallowing), you probably have a pretty varied caseload (that is most likely way too big or way too small), and you are constantly between direct and indirect therapy services. Plus, you have become a pro at multi-tasking all day, every day.  All of this has become part of your routine (or soon will be if you are a student or CF), and it can, honestly, be quite exhausting at times. Or most of the time.

There are reasons for that.

Sometimes you might feel like you are loaded down with more work than there is time in the day. Other times you might get a new student or patient and feel like you just don’t have the skills or knowledge to fully treat them. And there will be times that you just feel run down and tired (or perhaps even sick), and you just don’t have the mental energy to do your work, but you still show up and do it anyway.

There is a ton of paperwork. Productivity levels change constantly in all settings. Caseloads are often out of your control. Multi-tasking causes you to do mental jumping jacks all day. You are physically and mentally exhausted. Add all of this together and you might notice that your outlook on your work, career and even your daily life might have shifted for the negative.

Being stressed and feeling stuck can cause your brain to start to work in overdrive to protect you. This is a beautiful and wonderful system that can keep you safe when you are in danger. But when you aren’t in danger, and life is just constantly feeling stressful, it only sets you up for more stress and more exhaustion each day. It stops you from being able to find more ease as an SLP, and leaves you feeling more and more stressed each day.

When you are chronically feeling stressed, your brain starts to stay on “high alert” to look out for threats and stress around you. If you have a stressful job, or lots of work piling up, stress is everywhere and your brain is constantly seeing it, signaling to your body to release hormones and keeping you in a state of anxiety and stress, which can eventually lead to burn out in your body (adrenal system), your energy (mental and physical) and your job.

To help shift out of this mode, you can do a few practices that help you to find more ease as an SLP, even when your day and schedule haven’t changed one bit. These practices are designed to help you calm the signals in your body that alert your brain to stress (deep breathing), help you to find space in your thoughts (movement), finding positive moments in your day (gratitude journal) and reducing the amount of task switching each day (no more multi-tasking).

Here are 4 ways to find more ease as an SLP, every day:

Gratitude Journal:

  • Helps you find some good in the day
  • Helps your brain to notice more good
  • Gives you a pause in the day
  • Write down 3 positive things from your day

Movement:

  • Clears your head
  • Blood and breath flowing
  • Energy lifts
  • Take 5-60 minutes to walk, stretch or move mindfully

Deep Breathing/Meditation:

  • Sends signal to bran and body to be calm
  • Decreases stress response
  • Gives you a break in your day
  • take 1-5 minutes to focus on your breath

Drop Multi-tasking:

  • More efficient work
  • More mental energy
  • Less strain on brain to constantly switching from task to task
  • Instead bulk like tasks together and check email at set times

When you incorporate one or all of these tings into your day, you’ll start to create new habit and patterns that help reduce stress, but also train your brain to be less affected by the stress that is around you each day. They teach you to manage stress better.

For more on stress management, make sure to check out the “SLP Toolbox” where you’ll find more strategies and tips to build ease in your day. You can sign up below for access.

Much Love,

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26Feb

Meditation to Reduce SLP Stress and Burn Out

Posted by: Jessi Andricks Categories: Burn Out Meditation Reduce Stress Self Care
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Meditation to Reduce SLP Stress and Burn Out Pinterest

Feeling stressed and exhausted from your SLP work? Burn out could be to blame.

Burn out can be very sneaky and might hit you before you realize it. One of the best things to do when you are burnt out, or suspect it is creeping in, is to take a break and use mindfulness activities, such as breathing and meditation, to shift your brains focus and calm the stress responses in your body.

Try this meditation, focusing on a 3-part breath, to help you reduce your SLP stress and burn out, by building more balance and calm from the inside out.

Want more meditations? Make sure to check out the Meditation and Audio library, and subscribe to the monthly newsletter for a free meditation practice straight to your inbox, as well as access to the SLP Toolbox, where you’ll find meditation audios, journal templates, self-care planners and more – including the “Be Balanced Today” downloadable daily planner sheet.

Much Love,

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22Feb

4 Sneaky Signs of SLP Burn Out

Posted by: Jessi Andricks Categories: Burn Out Reduce Stress
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Sneaky Signs SLP Burn Out PinterestAs an SLP, you are probably no stranger to stress at work. In fact, you might just come to think of it as part of the job, something that you have been working through and with since graduate school. Stress is definitely a part of life, and a necessity at times, but Chronic, lasting stress on a daily basis is not something we need, and is not something we know how to manage or reduce.

Instead, stress can keep progressing and turn into full blown Burn Out – a syndrome that happens when you aren’t able to find balance in your life for a lengthy part of time, and you start to disengage form your work, losing passion, drive and motivation, and often feeling a sense of dread about going to work.

Burn Out is a real thing and can manifest in a few different ways, often very different than its predecessor, Chronic Stress. Here are a few ways SLP Burn Out might be showing up in your SLP work:

4 Sneaky Signs of SLP Burn Out:

  1. You start fantasizing about other jobs, any job, as long as it doesn’t require billing and face-time. At times, it just feels like too much and anything else seems like a better job than your current situation. 
  2. You don’t feel like speech therapy actually does anything – because of lack of evidence based practice or too mush reliance on evidence based practice. This is often a hallmark sign of Burn Out – cynicism. You start to question the effectiveness and feel disconnected from your work. 
  3. You feel like every other discipline you work with (teachers, nurse, OT, PT) has it better than you. This is sometimes true. But often, there are things in each of these that are stressful, in different ways, and Helping Professionals in general tend to have tendencies towards Burn Out. 
  4. You keep bouncing around from setting to setting, but there is always some problem that makes you move on. The problem is that stress is everywhere. It is sometimes the job, but sometimes it is learning how to manage that stress, so it doesn’t keep happening without being able to work through it. 

If you are starting to relate to these things, it could be burn out creeping in. SLP Burn out is what your Chronic Stress as an SLP becomes when it is unmanaged, and it looks a lot different than stress. While stress is often hyper, frazzled and anxious, Burn Out is more of an unnaturally calm (possibly depressed or deflated), hopeless and given up attitude. When you start to notice your stress shift into this, it is time to take action (if not before!), so you are able to reduce your burn out, love your career again, and find some ease and balance in your life.

To help reduce your Burn Out and manage your stress, try these tips:

  • Connect with a co-worker: Isolation is common for SLPs and the lack of connection can make it easy to feel stressed, disconnected and, eventually, burnt out. Try reaching out to an SLP friend to talk, share and get some help with your SLP struggles.
  • Take time for YOU: Self-care is not selfish, and this alone, downtime can be key in helping you to prevent, reduce and manage your stress and burn out. Take time on most days to do something reflective and restorative (such as yoga, meditation, journaling, walking) to help you clear your head, and find a new perspective or connect to what you are needing.
  • Reach out for help: Connection and Self-Care are key, but sometimes it takes even more. Reach out to a mentor, therapist/counselor, coach or someone who can help you work through it. You can also try checking out some CEU courses to learn more about Burn Out, Stress and how to work through them both.

For more resources on SLP Burn Out, make sure to check out the SLP Toolbox (free planners, checklists, journals, meditations and more). You can sign up below (it’s free to subscribe):


Much Love,

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24Jan

Meditation for SLP Goal Setting and Visualization

Posted by: Jessi Andricks Categories: Goal Setting
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Meditation for Goal Setting and Visualization Pinterest

Want to set goals that will actually work (and evolve with you), but have no idea where to start? Give this goal setting meditation a try. You’ll visualize your goals, explore the “why” behind them, and then get to setting them.

 

Want more meditations? Make sure to check out the Meditation and Audio library, and subscribe to the monthly newsletter for a free meditation practice straight to your inbox, as well as access to the SLP Toolbox, where you’ll find more meditation audios, journal templates and more – including the “Goal Setting Guide“, a downloadable workbook that will help you explore, set and reach your professional and personal goals.

Much Love,

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19Jan

How to Set Better Professional Goals as an SLP

Posted by: Jessi Andricks Categories: Goal Setting
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Set Better Professional GoalsGoals and dreaming big can become overwhelming and can make you feel as if you are stuck and they are impossible to achieve or reach. This can lead to more anxiety, stress and burn out, usually the exact opposite of why you created the goals in the first place, because they seem like so much work, or it feels as if they will never happen.

When you are stressed or looking to create a change, it often feels like it needs to happen quickly, and with a HUGE shift in our daily life, in order to make it happen and stick. You probably really want that goal to part of you life, sooner rather than later, so you push, feel frustrated when it take more time, and eventually feel as though it is not worth the effort.

The good news is, goals are more achievable when you take smaller steps (or smaller goals) in order to reach the bigger ones with time. This means – they don’t have to happen all at once and they can happen (and should happen) with smaller increments .

Take creating healthier eating habits aka dieting, for example. With dieting, people tend to want to make huge, drastic changes and overhaul their diet, and in return receive results immediately. However, it is often the people who make small changes that build over time who reach their goals and keep results for the long-term, more than the people who make big, sweeping changes at once (like New Years resolutions). This is because the huge, drastic changes are often harder to do in the short-term and even more difficult to keep up in the long-term. It’s where yo-yo dieting comes from. Smaller goals, that may not yield as big of results immediately but instead build up overtime, are easier to start and to maintain, because you are incorporating them into your current life and learning new habits along the way. It cuts through the overwhelm and give you something more sustainable. This is true for any goals that you are trying to reach or changes you are wishing to make.

Here is another example: Let’s say you are looking to reduce stress and overwhelm with some mindfulness practices. You have a friend who reduced their stress through daily meditation and you’d like to give it a try too. They are on Day 25, and are able to sit in a 20 minute meditation each day, without any issues with sitting, their mind wandering too much, or difficulty finding time to make it happen. You think this sounds like something you would enjoy, but the idea of sitting with your mind “blank” for 20 minutes seems overwhelming – you don’t have the time or stamina – so you decide it is too hard to do and not something that would fit your schedule. You share this with your friend, feeling upset that this goal won’t work for you.  Your friend let’s you know they didn’t start this way either. They started small and built up, until it became a regular part of their day, even though at first it seemed like it would be impossible.

If you wish to start a regular meditation practice, you have to start small and build, so that is becomes a regular habit that grows and helps you meet your overall goal. Start meditating for 5 minutes a day (or most days) and then build up to 10 minutes, then 20 minutes, as you start to make room for it and experience benefits from it. When doing it this way, you build up slowly, so the changes are easier to make and last longer than if you had started all at once.

With goals setting, it is not always about completing your goal quickly or overnight, but instead having an action plan to help you reach that goal as you grow. This will not only help you to reach your goal more effectively, but help you to keep going and evolve more once you reach your goal.

Let’s look at the common types of goal setting together:

  • SMART Goals:
    • These are the traditional type of goal setting, and are similar to the types of goals used for Speech Therapy clients.
    • SMART stands for: Specific, Measurable, Attainable, Relevant and Timely.
    • These goals are made to be well-defined, measurable goals that are realistic and are able to complete in a certain amount of time.
    • They focus on the smaller details.
    • The good: They give you a guide to follow and a time-frame to get there.
    • The bad: They can be limiting, without a lot of flexibility, and often don’t give you anywhere to grow once you reach your goal
    • Example: “I want to get certified in _ therapy technique within the next 2 years”.
  • Goals with “Soul” or Purpose:
    • These are more non-traditional, holistic ways to set your goals
    • A shift in how you look at your goals and the reasons behind setting them.
    • They focus on the bigger picture of your life, instead of the smaller details
    • They often work with how you want to feel, rather than focusing on what you should do or what you want
    • The good: They offer a lot of growth for creating your daily life and after you reach your goal.They are ever evolving.
    • The bad: They can be difficult to follow, without set steps or actions to take. They don;y always have a timeline or trajectory for how to incorporate them
    • Example: “I want to feel more freedom and passion within my work day”.

Both of these are great ways to set your goals, but they both also have faults that will make it difficult to pursue your goals, or to feel fully satisfied once you achieve them. In order to make better goals, you need to combine the two types to create a bigger picture and have an action plan. When you put the two together, you get to look at the bigger goals of how you want your work and life to feel – how you want to experience it – by setting smaller goals that can take you there and continue to evolve once you reach them.

Let’s set some goals: Start with the bigger picture and work you way down to create a step-by-step process of reaching your goals, and growing with them.

  • Start with the bigger picture – What is your overall goal?
    • What do you want to feel?
    • Find your core values/feelings/words that will help bring that to you
    • Examples: abundance, freedom, grounded/security, thriving, flourishing
  • Set a time-frame:
    • When do you see this happening (reasonably)? 5 years, 1 year, etc.
  • Plan it out: Decide how to make it happen in small steps
    • If your goal is 5 years – What do you wish to achieve by then?
      • What can you do this year, and each continuing year, to bring you closer to it
    • At 1 year – What piece of your 5 year goal do you want to reach by this time?
      • How can you start to move forward from your 6 months?
    • At 6 months – How will this help you reach your 1 year goal?
      • What more can you do to start to get to your year mark?
    • At 90 days  – How does this continue the month goals you have set?
      • How can you expand upon what you have done, to create more?
    • At 30 days: Where does this take the weekly goals you have made?
      • What can you do this month, and each month, to reach this goal?
    • At 1 week: How does this build upon each day?
      • What can you do each week to reach your monthly goal?
    • Today: How can you begin?
      • Where can you start today to get you there?

Example: You want to have more freedom in your life, through less financial struggle. You decide pay off your student loans in 5 years, through a side hustle. In the first year, you need to make _ amount to help you pay for that, growing it by X each year through various streams of revenue. In the first 6 months, you need to be making X amount through a few of the revenue streams, so you market them to new sources. In the first 90 days, you have 2 steady streams of income, that will grow over time. In the first 30 days, you start selling your first product. In the first week, you start creating your first product. In the first day (today!), you decide what type of products you are going to create. 

*This is just an example and not a fool-proof plan. Your real plan will have more details and factors, most likely. 

Now go to your calendar or planner: If it’s not written down, it is more likely to NOT happen. You need to write it down and put it into your calendar/planner BEFORE you begin.  This way, you can see what to do each day or week to help you reach your goals. It also helps you to reduce some of the stress and anxiety that can come with setting goals, because you are taking it out of your head and putting it somewhere else. This allows you to examine it a little better, and also takes some of the responsibility of remembering it off of you.

Remember, goals that are worth doing, and that are most achievable, are ones that look at the smaller details to help you get to the bigger picture of your life.

What are your goals for your SLP life and what steps are you taking to create them?

You can download this entire post, as well as a free workbook for Goal Setting in the SLP Toolbox. If you are a member, look for the “Goal Setting Guide” in the SLP Toolbox. Not a member? You can sign up (it’s always free!) below.

Much Love,

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16Dec

Meditation for SLP Holiday Stress

Posted by: Jessi Andricks Categories: Meditation Self Care
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Meditation for SLP Holiday Stress PinterestFeeling stressed about your break or the Holidays in general? Give this meditation a try to melt away the stress and bring some calm and peace back into your holiday season.

 

Want more meditations? Make sure to check out the Meditation and Audio library, and subscribe to the monthly newsletter for a free meditation practice straight to your inbox, as well as access to the SLP Toolbox, where you’ll find more meditation audios, journal templates and more.

Much Love,

1741931346171517140715

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