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26Dec

How to Unwind with a Deep Relaxation Meditation: Mindfulness Meditation for SLPs

Posted by: Jessi Andricks Categories: Meditation Stress Management
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deep relaxation meditation for slps

It can be really challenging to fully relax when you are used to go-go-going all the time, trying to be productive, and get it all done. As an SLP, you are used to trying to hustle to finish the work you have and still have time for other aspects of your life. You are often under strict protocols and productivity standards that give you little downtime or time to pause, so when you do have a chance, it can feel unsettling. You might even find that it takes you a lot of time (which you are already lacking) to switch out of that constant “going” and “pushing” mode, and to simply relax.

That means that time off, weekends, vacations, breaks, and even just the evening after work, might make you feel uncomfortable or you might have a hard time not being productive. It is often easier to just keep going, finding things to fill up the time.

This also keeps your stress response going (which is what makes it so hard to stop rushing in the first place), and builds upon the stress and overwhelm you feel each day.

When you give yourself time to fully relax, you might find:

  • you sleep better
  • you are able to “let go” of stress easier
  • you feel less rushed
  • you have more time (or feel like you do)
  • there is more ease in your life

One way to help you start to move away from constantly going, and to start fully unwinding is through meditation, specifically a deep relaxation meditation for SLPs, where you focus on fully relaxing and releasing tension in the body and mind.

In addition to a deep relaxation, you could try to incorporate some of these to help further relax:

  • Meditate or stretch before going to bed
  • Watch/read something soothing and less action-packed (or mentally stimulating)
  • Brain Dump journal practice
  • Take 10 deep breaths to reset between “tasks” or switching environments throughout the day (or to shift out of a mindset or headspace)

You can access this meditation “Deep Relaxation Meditation for SLPs” in the SLP Toolbox.

The SLP Toolbox is a free resource library full of practical tools to help SLPs reduce and manage stress. Each month, you get a new tool, as well as access to any previously uploaded resource, such as meditation audios.

Not a member? You can join this free resource by subscribing below. You’ll get access to this meditation and more including additional meditation audios, mindful movement audios, and journal and self-care templates.

If you are looking for more ways to put these stress management tools and more into practice, 1:1 coaching is now available and booking for 2021. You can schedule a session here, or fill out the form below to request more info.

Much Love,

Jessi

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11Dec

Steady Yoga and Meditation Practice to Reduce Stress: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Stress Management
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yoga and meditation for SLP stress

Stress has a funny way of making everything seem as if it is moving at a faster pace, with a lot of components, and no time for any of them. As an SLP, this stress looks like too many extra tasks, too big of a caseload, too much productivity rates and way too much paperwork. And in 2020, it’s also too many changes thrown at you in a split second.

When stress hits, it can be tempting to try to speed up with it, in order to get more done and have more – more time, more freedom, more ease. But this usually ends up doing the opposite.

Speeding up feeds the stress mode you are stuck in and pulls you deeper into the “Cycle of Stress” (something we discuss within the SLP Stress Management Course).

You end up moving faster, which can lead to mistakes in your work and missing key pieces, mental exhaustion from constant multi-tasking, and feeling more stressed from the rush of trying to do it all. And once you are feeling stressed, it’s harder to turn down the response and switch into a more natural, less-stressed way of life.

One thing that can help you to slow down, when you are feeling more and more rushed, is a steadily-paced yoga practice. And one other thing that can help you even more is pairing it with a meditation practice. This combination of mindfulness practices allows you to tun into your breath, body and mind, so you can unwind, check in, and take care of yourself. The yoga and meditation for SLP stress combo help to reduce and manage it, while dropping you back into the present moment, your body, and out of ruminating or stressful thinking.

One great way to do this is through a “body scan” meditation, followed by a slow and steady flowing yoga class. This combination helps you to start slow, where you can tune into the body and breath, and then use movement to help stay connected to the breath and the present moment. This way, your brain is focused on “now”, you are reducing tension in your body, and you are turning down the stress response as you slow down.

Here is a quick yoga and meditation for SLP stress, available now in the SLP Toolbox, along with other meditation and movement audios, journal page templates, self-care checklists and more.

You can subscribe to this FREE resource library and access this Yoga+Meditation practice below:

If you are looking to dive even further into understanding and managing your stress as an SLP, make sure to check out the SLP Stress Management Online Course, now available in a Self-Study version. It includes the 8-module course, as well as bonus meditation and movement audios. You can find out more details here: SLP Stress Management Course.

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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1Nov

How to Use Movement for SLP Stress Management When You are Short on Time: Quick Interval Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Reduce Stress
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Movement for SLP Stress Management

When you are stressed, as an SLP or otherwise, one of the best things you can do is to get up and move your body. It could be a stretch at your desk, going for a quick walk down the hall, taking a stroll through your neighborhood, following a short fitness video or audio, or taking an hour for a yoga class. Whatever it is, movement is key to helping you reduce and manage your stress and tension, in both your body and mind.

Movement for SLP Stress Management, especially when done mindfully, can help you in a few different ways, including mental and physical tension relief, health benefits, and stepping away from a place of stress.

(Mindful movement for stress management is something that I dive into in much more depth in the SLP Stress Management Course, along with a few audios and videos to help you get moving).

It can also be really difficult to incorporate into your daily routine, or to start doing at all. Movement can be one of the first things you sacrifice when you are stressed, drained and feeling short on time.

Even when you know that movement is one of the key strategies to reducing and managing stress, it is not always easy to fit into your schedule. In fact, sometimes you are likely to not do these stress management techniques, because finding time for them seems like an additional stress that you are not willing to take on.

When this happens, there are a few ways to add in (or tweak) mindful movement without additional stress:

  • Look for spots in your day that you already have available, but might not be aware of at the moment.
  • Have a few short videos bookmarked on your computer for when you have a no-show or cancellation or a quick 10-15 minute opening
  • Plan for 15-30 minutes at the start of your day or at the end of your work day (and build this into your schedule)
  • Do something you enjoy, so you are likely to look forward to it and make it happen
  • Match your movement o your energy levels, so it feels good and you feel better after, not depleted, exhausted or bored.
  • Keep it short and simple – go for something efficient, like an interval practice that targets your entire body and mind.

Using these tips as guidelines to help you decide what to do, and when, can help you to add in a powerful stress management technique, without adding in more stress. If you are still feeling overwhelmed with this idea, you can get even more guidance and learn how to figure out what works best for you, when to practice it, and how to make it a habit, in the SLP Stress Management Course (available for enrollment now).

If time is the biggest issue for you, and you are looking for something that is efficient and guided, you can download the “Quick Interval” Mindful Movement Audio in the SLP Toolbox. It is a 20 minute, full-body movement practice, that just requires you and no other equipment. Each move is done for a minute or so, before you switch to the other side or a new move, so your body and brain are engaged the entire time, which will help reduce some mental and physical tension and stress.

The SLP Toolbox is a FREE subscribers-only resource library for SLPs, full of practical and effective tools to help reduce and manage stress. It is updated bi-monthly with exclusive content, such a meditation and movement audios.

Not a subscriber to the SLP Toolbox? You can sign up below to access this download as well as many more movement, meditation and journaling tools.

Much Love,

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24Oct

Leaving the SLP field to pursue your dreams with Jess Massey: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Podcast Stress Management
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leaving the slp field

Be honest, have you ever considered leaving the SLP field entirely? There are a lot of SLPs and future SLPs wondering if they have made the correct decision about going into the field of Speech Language Pathology. I was one of those for over 5 years, and sometimes that thought still creeps in to my mind. It can be a really difficult thing to face and ask yourself, and it can also be the thing that leads you to exactly where you need to be – whether it is staying the course, shifting to something new within the field, or creating something new entirely.

The field of Speech Language Pathology is incredible and the work is meaningful. It can be stressful, and this stress can still be worth it (and made more manageable). But it doesn’t mean it is for everyone, even when it is such a beautiful field to be in.

There are a lot of things you can do and ask yourself when you are considering leaving the SLP field. One thing is to really sit down and see what you want your life to be and where your dreams and focus are taking you – beyond the stress and doubt. This is what I “sit down” and chat about for an episode of the SLP Stress Management Podcast, with former-future-SLP and present day Paper Planner creator, Digital Product creator, host of the “Hustle Sanely” podcast, Jess Massey of Jessicamassey.com and HustleSanely.com.

jess massey podcast interview

In 2019, Jess left grad school , while pursuing a degree in Speech Language Pathology, to go all in on her business Hustle Sanely. She creates digital and paper products, as well as courses and membership communities, to help women (a lot of teachers and SLPs) to create systems and routines that help them to better manage time, and, “hustle sanely”.

Here is a little more about Jess:

Jess Massey is a planner designer, podcast host, and the founder of Hustle Sanely, which is a community-centered productivity brand that equips women to pursue their dreams without sacrificing their mental health and relationships. We use the 5 Keys to Hustling Sanely to help women get clear on their dreams, define their priorities, and create a schedule to peacefully pursue them.

In the episode we talk about:

  • Leaving your current job/school to pursue your dream
  • The journey in and out of pursuing SLP
  • 5 Keys to Hustling Sanely
  • Hustle Sanely 5
  • To-do lists vs Focus “3” for your day
  • Where to find Jess’s products and programs (including the upcoming Hustle Sanely Program enrollment and membership program), as well as where to follow her on IG

You can tune in below or with the SLP Stress Management Podcast episodes here:

For more ways to manage your SLP Stress, make sure to check out the SLP Toolbox, with FREE resources to help you manage and reduce your stress as an SLP, including meditation and movement audios, mindfulness/journaling checklists and more.

You can sign up to subscribe below:

Much Love,

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22Sep

Help Your Energy Flow: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement
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As an SLP (and a mom and a human and a yoga teacher and everything), there are days when my energy feels great. I am focused, feel awake, am able to think clearly and work efficiently, and am just overall feeling good. These are the days where I can feel my energy flow, steadily and solidly.

There are also days when my energy levels are totally out of whack:

  • I feel frazzled and scattered in my thoughts
  • I feel T-I-R-E-D and can’t think clearly at all
  • My body feels tense and drained
  • I’m exhausted
  • I’m hyper and can’t focus or just want to move
  • I’m anxious
  • And so many variations

Can you relate?

As an SLP, you are bound to feel different from day to day, or even hour to hour, with all that you are trying to balance and work through. Sometimes you feel like you are ready to push through and struggle to make it all happen, and other days you want to just give in and give up. It’s incredibly stressful either way. Taking deep breaths and moving your body can help you to reduce and manage the stress you are feeling, and give you a way to feel steady and ready for the rest of your day or week.

On these days, movement is key for me – either to help me bring my energy levels up and feel more motivated or to bring them down and get more grounded. And sometimes, I need a combination of things to help me really feel my best. Movement will help me to get out of my head, and into my body when my thoughts are spiraling or not focused. It also helps me to feel more energized when I am exhausted but HAVE to do the work. My favorite style for these days is often yoga, a walk outside, or a class called “Energy Flow”, that I taught for my first 5 years as a yoga + mind-body fitness instructor.

In the Energy Flow class, you combine some yoga, Pilates, barre, aerobics and conditioning to help you either lift up your energy or burn off some of it, or a combination of the two. I always feel better after this style of class. The combination of taking deep breaths and moving with awareness for my body helps me to focus, feel calm, and feel ready to take on my day – without feeling overly exhausted or depleted.

You can download this “Energy Flow” Mindful Movement Practice in the SLP Toolbox, a FREE resource library to help SLPs reduce and manage stress. Sign up below for access.

You can also check out even more “Mindful Movement” videos and SLP Stress Management Q&A’s and tips on the SLP Stress Management YouTube channel.

Much Love,

energy flow

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28Aug

5 Stretches to Help You Slow Down: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Stress Management
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help you slow down

Do you ever feel like you need something to help you slow down, especially when your work day is full of you “pushing” through to get more work done?

When things get stressful, one of the first things I do is tense up, followed by trying to push through to get more done, even though I am already mentally and physically exhausted. It’s a difficult habit to break, and it is one that shows up in so many different jobs and settings that I have worked in.

The truth is, the pushing through doesn’t actually help or get work done in a way that feels good. I might get the task completed, but it is usually just “done”, with little passion or care behind it, and most likely with some errors due to my being exhausted and stressed.

What would work better is if I could slow down, check in with how I am doing, let go of some tension, and then come back when I am more refreshed and ready.

I’ll feel better about the work when I am done, more connected to it, and much less stressed.

With the new school year (whether you are in the schools or not), during a pandemic, you are probably feeling a lot of “push” and a lot of disconnect right from the start. It is likely that you are trying to create a whole new system of working, feel lack of support, and your body and mind are reacting to the stress – tension, tightness, disconnect and more stress.

It is difficult to take time to reduce the pushing and to slow down instead, but, when you can, it makes all the difference. And it can help you move from a place of pushing, or reacting, to a place of responding and connecting.

Here are some of my favorite ways to help you slow down:

My favorite way to slow down, and check in on what I am feeling physically and mentally, is with a Yin-style yoga practice. Yin-style yoga focuses on holding the stretch for a longer amount of time. The idea is that this helps you to get deeper into the tissues and fascia, letting go of tension and stress that builds up. It also gives you time to breathe and check in with each stretch.

The 5 stretches that I like to use when I am feeling tense are:

  • child’s pose
  • side stretch
  • pigeon pose
  • reclined twist
  • savasana/laying flat

I hold each one for 2-5 minutes and breathe. It helps me to explore what I am feeling physically, and see how I might be reacting rather than responding to the sensations. And then I have time to check in mentally to see how I am feeling with the tension I am working through. Plus, it’s nice to slow down and just breathe for a little while, after pushing through all day.

If you are looking to slow down after pushing through the day, you can download the “30 Minute Slow Down Stretch”, a Yin-style yoga practice that helps you slow down, so you can stop reacting to the stress in your body and respond to it instead – or just take a timeout form your busy day.

You can find it in the SLP Toolbox, a free resource site for SLPs to help reduce and manage stress.

Not a member? You can subscribe (its free) for access below:

If you are looking to dive even deeper into managing and understanding the stress you face as an SLP (even when it is during a pandemic, or maybe especially so), check out the SLP Stress Management Course, an 8-week online course that shows you the what and why of stress as an SLP, and how you can manage it, build a foundation of resiliency, and reduce the stress you face, even when you can’t change the reasons for it.

You can find out more info here: SLP Stress Management Course.

Much Love,

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16Jun

Reset in 1 Minute: Mindfulness Meditation for SLPs

Posted by: Jessi Andricks Categories: Meditation Reduce Stress
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1 minute meditation for slps

One of the hardest things to do when you are stressed or overwhelmed is to do what you know will help. It’s not that you are trying to be rebellious or fight against what is good for you, but that it is really difficult to be in the moment and be able to problem solve your way into what you need.

This is why it is usually easier to give someone else advice than to take your own advice.

And it’s not just you – it is the way your brain responds to stress and the way we learn. When you are stressed, the problem solving parts of your brain are turned down and the automatic responses are turned up. That’s why is easier to KNOW something than it is to DO it in the moment.

It’s like when you have a student who can explain how to make a sound, but, when you try to have them use it in conversation, working towards carryover, it just doesn’t happen. They still need practice to make it happen in the real world.

And this often happens with our SLP Stress Management too. You know what to do, you have probably tried a few things, read a few things, or googled about stress, but putting it into practice in the real world is much harder.

Some things that might be making it difficult:

  • You don’t feel like you have the time
  • You aren’t sure which thing to try
  • It is more stressful to add in something than to just keep pushing through

If you ever feel this way, one great thing to do is to start small. Try something that is easy to do, easy to manage, and won’t completely overhaul your day.

A meditation is a good place to start. Meditation has a ton of benefits for brain health, reducing stress and rewiring your brain’s reaction to stress, which you can read about here: Meditation.

If you need a short meditation you can fit in at anytime, check out this “1 Minute Meditation for SLPs” in the SLP Toolbox.

Not a member? You can sign up below for access to the FREE resource library, full of Stress Management tools, made for SLPs by an SLP.

If you are looking to get even more tools, learn more about stress and why it affects you the way it does, and help incorporate this into your day in a way that works for you, make sure to check out the “SLP Stress Management Online Course“, open for enrollment June 22nd.

Click here for more info about the course and how to enroll. You can also join me for a FREE webinar on June 20th, where I’ll share “3 Steps to Reduce Your SLP Stress” as well as some details on the course.

Much Love,

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