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15Jun

5 Ways to Shift Into Summer Mode

Posted by: Jessi Andricks Categories: Self Care Stress Management
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Shift Into Summer Mode

Summer Break, even when you don’t work in the schools, is usually a time when schedules get relaxed, vacations are taken, and there is time to finally decompress and take care of YOU.

At least in theory.

When you finally get that first day off, after the mad rush of doing it ALL to get there, it can be a little more challenging than expected to just let go.

And this goes for those shorter vacations, long weekends, and breaks during the year. 

I have spent more vacations and long weekends than I would like to admit, stressed and tense, pretty much right up until that last day or two before it ends. 

When you are used to being productive, go-go-going, and being very busy non-stop, it is super challenging to do the one thing you have been wanting to do for so long – nothing. Your brain and body have been trained to keep going and to keep doing, all year long. So, even though you are feeling mentally and physically exhausted and drained, actually relaxing and unwinding can be incredibly hard to do. 

It is not as simple as not working and feeling relaxed. There is a much bigger change and shift that might happen, or need to happen, otherwise you could end up spending the summer stressed about your inability to not be stressed. Which, of course, keeps you stuck in the Cycle of Stress, while letting it continue to grow. 

Let’s be real. Your brain is probably full. Your heart might be feeling full or feeling heavy. You are probably wanting to do a million different things with no idea when to start. You might not have the first clue on how to relax and “let go”. Or you might have a jam packed summer schedule that you are now trying to balance and figure out how to work. 

It is hard to shift out of productivity go-go-go mode, and to process the entire year, while also trying to do some other stuff. It is enjoyable, but really, it’s a temporary lifestyle change that can be welcoming and still challenging. 

To help, you can try using a few strategies to help you shift out of work mode and into whatever mode your summer needs. 

5 Ways to Shift Into Summer Mode

Allow time to shift:

Summer might start instantly, but you might not be ready in an instant – even when you soooo want to be. While ideally you would love to jump right into the summer schedules, plans, and sunshine, you might need a buffer to get you there. If you are feeling this way, try to take a day or two to just have nothing planned, or to do some things to wrap up the end of the year, so you can be ready for summer. Maybe you sleep a little more or read a bit. Maybe you grab a coffee or tea and then just relax for the day. Maybe you go to the pool alone or you let your kids know that you’ll just hang around for a day while you feel less exhausted. 

It might feel like FOMO or that you only have thismuch time to do all the things, but having that one or two days to just decompress, rest, and take it slow, can help you shift into a mindset where you will enjoy that time later even more. 

Have a transition:

Just like at the end of the workday, it helps to have a transition point – something to tell your mind to shift over into this new mode, and let the work go. 

It can be really easy to come home from work, and still be thinking about and mentally “at” work. And this is so very mentally exhausting, as you try so hard to be present but your brain is still in the office, at your desk, wondering about your paperwork piles and workload. 

The same can happen for the summer. 

You are physically floating in your pool and your mind is still thinking about how hard the year was, that one meeting that did not go as planned, how challenging that caseload was/is, and all the work that comes with the job. And you start wondering is it worth it, when will it be easier, is the stress going to continue or get worse, and on and on and on. 

Not an enjoyable float around the pool. 

Having a transition – something to signal to your brain that it is time to shift out of work mode – can help you at the end of the workday, but can also help at the end of the school year or before a vacation. 

Maybe you have a gathering with friends to celebrate. Maybe you toast or cheers or open the pool. Maybe you write down your thoughts and feelings about the year. Maybe you have a dance party by yourself. Maybe you find a class at the gym that you really want to go to, and now you can since it is summer time. Big or small, this can help you make the mental shift. 

Look ahead, a little:

While being in the present moment is absolutely a good thing, and the real goal of it all, it can also help to look ahead..a little bit. There might be some things that you want to do or places you want to go this summer break. Having this thing to plan and look forward to might be what you need to help you find a rhythm and routine for the summer. It can give you a purpose and a thing to do, not just for the sake of being productive, but to help you feel more fulfilled during the summer break, and like you have something that you are looking forward to doing, rather than feeling stressed about just wandering through each day with no aim. 

Grab a new hobby and keep it going

Another thing that is similar to goal setting or planning is to find a hobby – either a new one or one to get back to. This can help you find a way to do “nothing” this summer. But, it can also help you once you head back to work at the end of summer break, or your long weekend break. Having a hobby can help you set better work-life balance, and leave work at work, as well as give you that little shift to transition from work to home mode. You can get into a routine with it now, and then use that as your reason, if you need one, to not work long hours, to take time for yourself, and to have something that is your to plan to do. 

Take time to process:

Assess the year to help close it out and to process it all. There might be a LOT of things that you are feeling and thinking and still sorting out mentally from this school year. 2021-2022 was a tough one, maybe the toughest, for so many people working in the schools. And, when you are constantly going to get through, you might not have had time to process, really let it all sink in, or work through it. So that stress may bubble up to the surface, even though you’re just sitting back and reading a fantasy novel. 

One thing that can help is to try some journaling. One that is useful is the brain dump, which helps you to unload a scenario or thought that keeps swirling about your mind into a new place. Another is to look at both “what was challenging” and “what went well” as a way to look at those things that were particularly challenging and acknowledge them, and then also to see what you are doing well and what is working for you, so you can keep shifting towards those and using them. 

If you are feeling a little stressed about the ease of summer, or the lack of ease that is showing up, try one or a few of these and help yourself to shift into summer mode. 

Want more resources to help?

Join the Resilient SLP Toolbox for more resources to help you in this transition and all summer long. In the Resilient SLP Toolbox, you’ll find meditation audios, yoga and mindful movement class videos, journal templates and more. You can subscribe to this free resource, and access it immediately, by entering your email below. 

Which are you going to try to help ease into summer? Leave a comment or send a message to jessi@jessiandricks.com

With Love and Light, 

Jessi

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12May

5 Things I learned in yoga teacher training that (surprisingly) helped me as an SLP

Posted by: Jessi Andricks Categories: Career Advice New SLP Stress Management Yoga
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things I learned in yoga training

When I was in my second year as an SLP, three big things happened in my career and life: I finished my CF (finally), I started yoga teacher training (yay!), and I was laid-off due to budget cuts (wtf?). It was such a mix of joy and hardship and not knowing what I was going to do, and it absolutely sent me into some burnout and chronic stress in the year(s) to follow.

On the SLP side, I ended up going from a hospital setting, with inpatient and outpatient adults, to working in the schools with all ages. I was the solo SLP, aside from my supervisor.manager, and now I was one of three SLPs in my school. And I felt like I was the one who was faking it, floundering, and not as “into” it as they were. 

I had a tough caseload I was taking over. The schedule was set-up by someone else and was NOT compatible for my needs or life. I hadn’t really shifted to school-mode yet. And, a part of me really wanted to teach yoga more, which, at the time and where I lived, was not exactly something that was talked about or put into practice as an SLP.

I ended up leaving a year later, for 5 years. During this time, I taught yoga and mind-body fitness, and helped run yoga studios where I lived. I absolutely used my yoga teacher training to teach yoga – obviously.

But, it was when I came back to being an SLP, that I realized I could use it there as well. There were a few things I learned while training to teach yoga that helped me be, IMO, a better SLP. Or at least feel better about HOW I was working as an SLP. 

And they had nothing to do with incorporating yoga poses, meditation time, or even, really, mindfulness into my sessions. 

Here are 5 things I learned in yoga training that (surprisingly) helped me as an SLP:

1 You can’t look at someone’s face and tell if they are enjoying or getting anything out of the experience.

When I was going through yoga teacher training (YTT), one of the things that the current teachers would share, over and over again, was that you can’t look at someone and know what they are thinking or feeling during the class by the look on their face. They might be smiling, seeming to enjoy it, but internally cursing at you or thinking “why did I bother coming today?”. Or they might  be scowling, maybe even at you, or frowning, but only because they are working through something or concentrating, and fully soaking up and enjoying the experience. 

I learned this firsthand, in my very first class I taught. A woman in the front row had a look of disgust on her face most of the class. And I thought, “oh, sh*&, maybe I’m not very good at this teaching thing yet”. After class, she came up to me, as I internally panicked, and let me know she enjoyed the class very much and was surprised I was a new teacher – it was one of the best classes she had taken. It helped me know what was working as a yoga teacher, and where my strengths landed. 

The same goes for being an SLP Your student or patient  might look bored or annoyed during the session, or even a little checked out. This by no means is a reflection of what they are really thinking or feeling. They might be concentrating, thinking about how to use this in class or outside of the clinic, or trying to figure out what the next step in the task is. Instead of judging yourself and your work, talk to them about the experience after, if they are open to it, so you both can give feedback and shape things from there. 

2. Know what (class) you are teaching, and look at who walks in the door.

As a yoga teacher, you have to know what type of class you are teaching – hot or not, fast or slow, level 1 or level 2 – and have some sort of idea of what to do. But you also have to see who shows up for that class on that day, and what their needs and abilities might be, especially if you teach in a community center or gym, rather than a specific style studio. It might be a more advanced class that day, but, if it’s the only class at that time and the students are not advanced, or they walk in and are exhausted and tired, more than usual, then you have to tailor it to them, and their needs that day. 

This is what happens when you work with humans, having a human experience. 

The same is true for Speech Therapy. You can plan a little and know the goals for who you are seeing, but also see how they are when they show up. YOu might have to make some adjustments or try to grab a new resource to use if they are tired that day, if they are energized beyond measure, or if they are hungry or grumpy or being human in some way. Having this flexibility (no ygpa pin intended) will take you far, and help them more in the long-run.  

3. Having a “rolodex” of poses/resources is a better strategy than planning it all out exactly

(PSSST, this is probably the most important and used thing I learned in yoga training).

Here is a secret – I did not plan a single yoga class for YEARS, and rarely do now. There were no lesson plans or sequences after those first few classes I taught. And I never felt lost or stuck or like I wasn’t giving it my all or that my students would leave with “less” because of it. Once I knew the class style, and practiced or planned a class or two, I relied on the advice from one of the yoga teachers from my training – instead of planning out precisely, think about having a “rolodex” on file of how it all goes together. 

This “rolodex” was like a file to flip through, where you could pull out a pose, and then see who it was connected to  – what other poses could link to it and how to build them together naturally, and, often, in the middle of the class. 

It meant really and truly understanding how they worked together, rather than just what looked good on paper, and helped to make adjustments for who was in the class that day. 

In reality, it looked like knowing the style of the class, how that format flowed, and then choosing a pose to work to or to try or an area to focus on, and then building around it as it went.

As an SLP, this is the most helpful advice I was ever given.

It saved me from over-planning and prepping and feeling stressed to do more. And, because the over-planning does not come naturally to me, it helped me loosen the guilt around not spending hours before and after work plotting out each day and creating lesson plans for it. 

What it gave me was the insights to look more at what I was working on, what that goal was really for, and how to find a way to use it, know matter what materials I had on hand, what I pulled off a shelf or website, or what the student requested to use that day. It brought HUMANITY back to it. 

4. Something is better than nothing/Any bit counts for something.

It doesn’t have to be all or nothing each and every time. There were so many times that I wanted to share so many poses, to hit every part of the sequence, or every part of the body (hips, twists, folds, standing, seated, core, backbends, savasana), and it just didn;t happen. It might have been time-management, or that the students needed to linger in a pose longer than planned. And it was ok. The students still got a lot from it, and, maybe, got what they needed, which was better than hitting every piece exactly. 

While it is important to try and get as much as you can, and to work towards the goals you have in front of you for your students, there are times when it is not going to happen. Again, it is part of working with humans. You have plans, and they are living creatures. They might not always match up. 

Even if you end up spending the session talking together or laughing or not focusing on the specific activity you planned, it is ok. It is WORTH it. Because that day, you might be the only kind person they wrun tino. Or the only time they feel they can talk or share or try to communicate safely. Or the only moment they laugh. Or the only person who smiles at them. And THIS is huge. It is so important, and it does, absolutely, make a difference towards halogen them to improve their well-being – which is usually the ultimate goal. 

5. No one will know if you make a mistake or if it doesn’t go as “planned”.

I still have dreams (nightmares) sometimes that I get up in front of the class to teach, and I totally forget what to do and spend an hour trying to remember, until time runs out. Super fun. Very relaxing sleep. 

But, when it comes down to it, there are plenty of times when I have forgotten the next pose, not taught the pose I meant to in the moment, or accidentally changed the sequence or left out an entire chunk of it. And a funny thing happens. No. One. Notices. Or. Cares. And sometimes, it works out better than what I had in mind anyway. 

What I learned in yoga training was this – you can plan (not too much!) and if  you change it or make a mistake, no one knows!! Because YOU are the only one who knows the plan. If it changes to you, the students don;t know. There is NO mistake made to them. In their eyes, this is exactly what was planned.

I learned to just go with it. 

As an SLP, this is haaaaaaard to do. Because perfectionism is strong in our field. And judging and critiquing yourself is commonplace. 

But, if you have an activity or are trying to work on something, and you accidentally do it “wrong”. NO.ONE. KNOWS. It is ok that your plan shifted by mistake. Your students and patients will experience it as what you meant to do that day, and won’t notice. They will still get something out of it, simply because they are there with you.

Mistakes happen, it is ok to do. And you can usually learn something or maybe find a new therapy tool along the way. 

While I also learned some cool “yoga” tricks and tools to use in sessions, and some ways to be more mindful as a practitioner of Yoga and SLP, these are the big things that I learned in toga training that helped me to grow, be more comfortable, and to start to enjoy being an SLP. And, truthfully, they are what helped me feel most connected to my work, and, more importantly, to who I was working with. 

For more resources on yoga, meditation, and other ways to build resilience, enter your email below and get FREE resources to help you stay connected as an SLP.

Which one of these things I learned I yoga training surprised you the most? I’d love to hear how you are going to try to use them in your SLP sessions. Leave a comment below or reach out to jessi@jessiandricks.com.

With Love and Light, 

Jessi

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1Apr

Knowing how to manage stress vs managing it

Posted by: Jessi Andricks Categories: Stress Management
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manage stress

Have you ever known how to do something – like you could explain it and teach it and fully understand it in your heart of hearts – but fumble with putting it into practice?

There is a whole field dedicated to this, called Implementation Science, that talks about how to put research and evidence-based practice into use.

And, in a more relatable way, it can be because change is really difficult, even when it is something you want, need, and are excited to do. It pushes you out of your routine and, when you aren’t sure what to do, it feels like a fail before you even begin. 

Recently, I have been feeling this way in some areas and brought it up to my therapist. I shared that I have been feeling really stressed at times lately.

We shifted the topic a bit to what I have been doing for work lately and what that looks like for me in the last few years. So I talked about providing courses, teaching workshops, recording the podcast, etc.

And then I shared a big secret – if my work is based in stress management and I am feeling stressed, and needing help managing it, who am I to coach and teach and share stress management with others?

Oof.

This thought has been on my brain, especially when I am stressed. And many times it has caused me to back away a bit, because I felt like maybe I was not the right person to share this info or help people understand and manage stress.

I started to wonder if I was a phony, a fake, and totally unqualified. It was Imposter Syndrome creeping in.

So I shared this and my therapist basically gave me a real talk. It went something like  – Therapists go to therapy, too. It doesn’t mean they can’t be therapists, it means they need someone to talk to as well. And even when you “specialize” in something or have an area of expertise or passion, it is ok to flounder in it and not be perfect. It’s part of being human and is ok. You can have knowledge, knowledge that you can share, and not be executing it perfectly. And that is ok. 

It was a big wake up call. 

And, also , a totally “aha” or “duh” moment, because this is something I share in my work all the time, and talk about in workshops and courses.

It is easier to know than to do.

It is easier to understand and have knowledge of, than it is to put it into practice.

My goodness, as an SLP, I absolutely know this and have seen this with students or patients – they know but it is really hard to do in realtime. 

Have you ever felt this way about something, or about your stress?

Knowing how to manage stress is easier than managing it.

Knowing vs Doing is something that I share about in the SLP Stress Management Course, when we shift from talking about what stress is and why it happens, to what to do about it. 

It’s stuff that the members have heard of or done before, but usually are not currently doing, have taken a break from, or aren’t sure where to start. 

Because it is easier to understand than to put into practice. 

In the SLP Stress Management Course (enrollment opens THIS SUNDAY, April 3rd!!) I dive into this topic and you get to create a way to help you move forward, from knowing to doing, without feeling rushed, more stressed, or set up to “fail”. 

You can find out more information about the course, grab a HUGE discount, and learn how to enroll by subscribing to the waitlist here:

For now, here is one step for you to take to start putting your stress management tools into practice:

  • Grab a journal and write down what your current biggest stressor is.
  • What is one practice/tool that you would like to use to help you with this, or with your stress in general. Ex: You want to try a meditation to pause and check in. (Not sure what to use? Check out the tools in the SLP Toolbox, a FREE resource library for subscribers. You can get instant access when you subscribe above).
  • With the tools you are wanting to use or try, what might be difficult about it? And what might make it easy to do? Ex: You want to meditate but aren’t sure how. Downloading an app or using an audio from the SLP Toolbox makes it easier.
  • When will you do this? Having a plan, even if you know in your head when you want to do it, make it more solid and more real. Put it in your calendar or set a reminder. 
  • Give yourself some grace. You are human, not a robot. It doesn’t need to be perfect or foolproof. Just keep moving forward and learning as you go. 

I hope this helps you to get started with your stress management journey. I can’t wait to share more info with you about the SLP Stress Management Course opens for enrollment soon!

With Love and Light, 

Jessi

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16Mar

Toxic Positivity vs Positivity for Stress Management

Posted by: Jessi Andricks Categories: Stress Management
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toxic positivity vs positivity

Stress, especially in the SLP and Helping Professional world, is a common thing and something that you have probably struggled with a lot in the last two years, and just as possibly before that. Without finding ways to work through and manage the stress, it can shift to full-blown burnout. This is where having some tools to help really comes in handy. 

One of the biggest tools of Stress Management is the use of Positivity. It can help you to shift out of the negative thought spirals, reduce the stress you are feeling, and prevent it from coming back by building resiliency.

But it has to be real positivity to work. Otherwise, it can backfire.

Positivity is sometimes used to tell you to just keep smiling, cheer up, and that there is no use in feeling down. And when you’re stressed, among other times, it can be a really not so great thing. In fact, this “only seeing the positive ” and “maintaining a positive mindset at all times” is known as Toxic Positivity. 

This type of positivity forces you to only look at the good, constantly seek the blessings in disguise, and believe that everything happens for a good reason – even if it includes trauma and incredibly difficult circumstances. 

This is when positivity itself can become not-so-positive.

So, with so much stress and stressful moments, is there room for positivity? Is it even a good thing?

Yes, positivity itself is great. Toxic Positivity is just that – toxic.

According to the site VeryWellMind.com, Toxic positivity is the belief that “no matter how dire or difficult a situation is, people should maintain a positive mindset. … We all know that having a positive outlook on life is good for your mental well-being. The problem is that life isn’t always positive. We all deal with painful emotions and experiences”. 

This is not the same as “positivity”.

Positivity, by definition, is “the practice of being or tendency to be positive or optimistic in attitude”. It is more than just “being happy”. Positivity is being aware and mindful of the positive aspects and moments of your day and life to help cultivate more optimism, kindness, and positive outlook, while in turn decreasing the feelings of negativity, anxiety and chronic stress.

When it comes to Toxic Positivity vs Positivity, one focuses on ignoring, invalidating feelings and creating false reality, while the other focuses on the full picture and perspective.

Here is the thing, your brain is absolutely wired to find the negative and seek out the stress and potential stress around you. And this keeps you seeking more stress and fires up the alarm system in your stress response. That is why once you have one stressful thing, if you aren’t able to process it and move on, it can feel like things start to snowball and there are SO many stressful moments happening, without anything else. 

Toxic Positivity would tell you to stop with the negative and “cheer up!”. It’s not happening and there is no room for that in your life. And, while that sounds great, it absolutely makes you feel like you are “wrong” for feeling stressed. It also doesn’t do anything to address the stress you are feeling and facing, and help manage it. 

Positivity, on the other hand, allows you to notice the stress without ignoring it – because your brain is naturally doing that – AND it helps you to also notice the things that your brain is not focusing on – the good moments of your day, the pieces that are going well, and the things you can learn and use moving forward. 

One says failure isn’t an option and doesn’t happen, the other says I failed, it sucks, what can I learn from this for the next time. 

It’s like Toxic Positivity is “this, but…..” and Positivity is “Yes, and….”. Like, you are experiencing this stress, but look at the good that comes from it. Or, you are experiencing this stress, and look at what you can learn from it. One excludes the stress you are feeling, and one includes it with a way to move forward through it. 

Toxic positivity leaves no room for the feelings of negativity and stress. Positivity knows that you are already seeing and feeling the stress, and helps you see the other pieces as well. 

Toxic positivity is about ignoring the negative. Positivity is about the full picture. 

Here are some common phrases that show Toxic Positivity vs Positivity, one being more of a “toxic” positivity, and the other true positivity.

  • Good vibes only (toxic, because it doesn’t allow for other feelings) vs Good vibes (positive)
  • Everything happens for a reason (can be toxic, especially for trauma) vs How can I find purpose or meaning in this
  • Always look on the brightside (toxic, because it doesn’t allow for other feelings) vs What is going well (positive)
  • Failure is not an option (toxic because no room for other things) vs What can I learn from this (positive)
  • Smile!! Be happy!! (toxic, because, ew) vs Are you doing ok today? I’m here if you need anything. 

Where have you experienced toxic positivity when you are feeling stressed in your life? Sometimes it comes from others and sometimes it comes from our own inner voice and pressure. 

How can you start to make a shift in the language you use, to create true positivity, and lessen the toxic positivity?

Share in the comments below! Or send me an email at jessi@jessiandricks.com, or share in your IG stories and tag @jessiandricks 

For more tools that can help you to shift to the positive and reduce the stress you face, without negating how you feel, make sure to check out the upcoming SLP Stress Management Course. You can get on the waitlist to be the first to know when it opens for enrollment, and get some free resources to use in the meantime, by subscribing below. (I promise, I won’t ever spam you or share your details). 

And if you want more info on stress management, make sure to check out these CEU/CMH courses. 

With Love and Light, 

Jessi

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17Feb

How Mindfulness Helped Me Stop Burnout Before it Started (again)

Posted by: Jessi Andricks Categories: Burn Out
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mindfulness helped me stop burnout

If you have been following along with my story and the podcast/blog for a few years, then you have likely heard me talk about my experience with burnout and chronic stress, and how it led me to leave the field, I thought permanently, for nearly 5 years. 

If not, you can hear more about it here.

What you might not have heard me talk about is how burnout and/or chronic stress started to creep back in a year after I came back to the field, even though I thought I was past it.

I took 5 years off from being an SLP, due to the amount of stress I was feeling each day, and how it was growing and affecting my life outside of work. In those 5 years, I worked in my “dream job” as a yoga teacher, mind-body fitness instructor, and assistant studio manager. It allowed me to let go of some of the stress from the demands of the SLP job, but also to learn about stress and the things that can help reduce it from the mind-body perspective. 

When I came back, I worked in teletherapy part-time. My first year, I worked 4 hours to start and eventually went up to 10. I loved every moment of it – the students, the families, the new way to provide therapy, and being able to be at home, with my daughter next door while I worked. It was really nice and had a lot of balance for me. 

The next year changed, though. I still worked for the same schools and company, but two major shifts happened. First, we moved to a new state, to a house that would be our dream home but needed a lot of updates, with a one year old. Second, I picked up twice as many hours, partly because I loved the work the year before and partly because it was more expensive to live where we moved to. I loved the work, but I didn’t realize the pressure that would be there from the move, adjusting to a new place, preschool/daycare, and the amount of hours that I had signed in for.

My schedule was really full that year. I was working hours, but then also had make up hours, paperwork, meetings, etc. Even with my daughter at preschool, I was feeling like I had no time.

I enjoyed being at home, but started to feel trapped by the schedule. There was not much downtime between sessions. And for someone who loves being outside and moving, I was inside, seated a lot. 

I was also trying to find time to work on the SLP Stress Management blog and reach out to other SLPs.

And my self-care practices – I was squeezing them in, without a plan, whenever I could. If i had a no show or a 10 minute break or if I had time before work started or a few minutes after – I was trying to meditate, practice yoga, go on a hike, whatever it might be. 

I was doing things that were good for me, but I felt the stress growing and knew I was headed to burnout. The reason? I wasn’t being mindful.

It’s true – I was pushing so much, and so focused on doing the practices to manage stress, that I was cutting out the mindfulness part and stopping them from actually working. 

Instead, it made them feel like one more thing on my to-do list that I had to squeeze in.

Mindfulness is defined as paying attention on purpose, in the present moment, and without judgment. I was somewhat on purpose, not very present (always thinking about “”what’s next?”, and had a lot of judging what I was doing – was it enough, too short, too easy, actually working, etc.

But it was this same mindfulness that made me realize my lack of mindfulness around my practices, and kept me from heading further down the road to burnout. I was doing all the right things – self-care, moving, meditating, time for myself when I could – but feeling worse and worse. My stress was only growing.

Once I took pause to really get mindful – to observe what was happening and how I was experiencing the moment, to be in the moment, and to purposefully pay attention to it – I quickly realized why it wasn’t working. I was constantly trying and pushing to do more for myself, with no plan or mindfulness about it, and it made it much harder, and much less mindful of an experience.

Taking the pause to become mindful allowed me to adjust, to see what I really needed (more small breaks in the day, consistent time for self-care, and a different schedule), and this helped to manage the stress, reduce it, and turn it around before it became burnout. 

By having a mindfulness practice, and being familiar with it, mindfulness helped me stop burnout from starting, and becoming a burned out SLP, again.

If you are practicing some self-care or stress management tools, but seem like the stress is growing here are a few things you can to do help:

  • Take a pause to check in with yourself and see how you are doing, feeling in that moment
  • Bring mindfulness back to yourself – on purpose, present moment, observing
  • Look at your current tools you’re using – are they being approached with mindfulness?
  • Try something new if needed – new schedule, new tool, new approach

(You can also sign up for the “What is Mindfulness” workshop, on February 24th and available as a recording after, to learn more about mindfulness and ask any questions, live. You can join just this workshop, or as part of The Resilient SLP membership, with a 30-day free trial).

It’s not always easy, but taking a moment to be truly mindful, and look at what you are currently working tiwh, can make all the difference.

How has mindfulness helped you to prevent or reduce the chronic stress and burnout you face? Share below!

With Love and Light, 

Jessi

PS Want more mindfulness resources? Subscribe below for access to a FREE subscribers-only resource library.


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28Jan

What can building resilience do for you?

Posted by: Jessi Andricks Categories: Uncategorized
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building resilience

Stress is ongoing and ever-growing. There are tools you can use to manage it and help reduce it. And, while these are helpful and effective, they can also at times lead to feeling more overwhelmed and drained, the very things you are trying to work through, because you are so focused on the stress piece of the puzzle, micro-managing, always evaluating, and always focused on it.

If you shift your focus slightly, you can use these tools and strategies to not (micro)manage stress necessarily, but instead cultivate resilience around it. 

Resilience does not ignore the things that are really hard, seemingly impossible, and absolutely unfair. Instead it keeps you moving forward, not stuck in what is happening, but moving through it, feeling less overwhelmed and weighed down. It gives you hope and a way to take action. 

The APA defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress”. This could be with health, finances, relationships, small stress, major trauma, workplace requirements, all things out of your control, etc.

You feel it, you let it sink in, you maybe move forward or you let it all integrate to become a part of you, and then you move and grow from there. 

Resilience = Your Superpower when it comes to stress.

Before the pandemic, we were facing major stress in the SLP and Helping Profession workplaces, and it has only grown since then.

Even in an ideal world and workplace, stress would come along in some way. So if it its there and that is the reality of the situation (which sucks and is not how any of us thought our lives would go), this gives you a way to utilize it, move through it, learn from it, and come out the other side, a little easier each time. 

Resilience offers a way to work with that stress, not avoid or hyperfocus or micromanage it away. It does not mean you welcome it and are happy to receive it, or that you ignore the not-so-great feeling you have or experiences you face, or that you only see the brightside. It means that you can come back from the stressful moments easier, with less of them staying with you, with less feeling of being stuck in the stress with no way out. 

Here are a few things that building resilience can do for you:

  • Stop the constant managing of stress
    • Instead of constantly focusing on the stress you feel, how much it is growing or not, and if you can manage it a little more, resilience helps to not let the stress affect you as deeply, and continually work through it without your focus having to constantly be on it. 
  • Keep stress from growing
    • Resilience gives you tools to cut through the stress and move forward from it, without letting it continue to grow and overwhelm you. It allows you to build practices that reduce the stress response and shift out of negative thoughts and patterns. 
  • Help you build a foundation of (non-toxic) optimism
    • Resilience is rooted in positive psychology and the practice of noticing what is working, what you can learn, and noticing the positive aspects of your daily life. This helps to build true, non-toxic, optimism, which helps your brain to rewire the stress response. 
  • Help you come back from hard times easier
    • Resilience gives you the tools to notice how you are feeling in those tough and challenging moments, and then use the tools to move through it and come back faster, oftentimes stronger. It is not what you wish the stress on anyone, but that you use the experiences in it
  • Reduce the risk of chronic stress and burnout
    • Resilience helps to lessen how deeply you are affected and overwhelmed by stressors, and keeps them from continuing to grow and build, leading to chronic stress or burnout. 

Now that you have a little better understanding of what resilience is, you can start to bring more of it into your daily life.

What can resilience do for you? Share in the comments below.

If you want to learn even ore and dive deeper into this topic, make sure to check out the “Building Resilience” workshop, now available as a single workshop purchase until January 31st, or available at anytime with a membership to The Resilient SLP Monthly Workshop Series. 

In the Building Resilience workshop, you’ll:

  • Explore what resilience is and what it means
  • Learn why it is so important when working through stress
  • Look at ways to build resilience in your daily life
  • Practice some resilience building strategies
  • Make a plan for building your resilience

You can find out more details on the series and how to sign up here: The Resilient SLP

With Love and Light,

Jessi

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20Jan

How do I practice mindfulness at work?

Posted by: Jessi Andricks Categories: Uncategorized
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practice mindfulness at work


Mindfulness is a key piece to managing stress and reducing your risk of burnout. It helps to rewire the pathways in your brain (meditation, specifically), reset your stress response, and shift your mindset and outlook. And, while there are practices that you may be using at home before and after work, you might be struggling with using mindfulness while at work. 

Like, how do you put these into practice within your daily routines and your daily work, beyond the start and end of your day?

Your breaks are far and few between, so cramming each moment with a mindful activity doesn’t always help with stress, and can sometimes make it worse (hand raised over here, because that;s what it did for me). It might seem kind of strange to stop in the middle of a session or your day to meditate for a few moments, because, well, it would be strange to do that. And taking a  pause to journal or deep breathe when a parent or caregiver walks in for a meeting may not be practical (although, those deep breaths can be subtle and undetectable if needed). So how can you actually practice mindfulness while in your work day?

The best way is to look at what you are already doing (whether you consider it to be a habit/schedule to keep or work on), and find ways to infuse it with a more mindful approach. Sounds a little abstract, right? Let’s solidify that a bit.

Here is How to Practice Mindfulness at Work:

  • Notice your autopilot
    • What moments in your day are you walking through without even thinking about them? Sometimes this can seem like a badge of honor. “I can do this in my sleep” type of a thought. And, you probably could. This can be incredibly mindless (opposite of mindful) though, and can lead to a disconnect between you and your work, and the people it serves, without meaning to. Think about being on autopilot for a meeting, report, or therapy session.
    • It most likely happens though in the in-between moments – walking to the mailroom/breakroom, going to get your next patient/student, getting out new materials, entering and leaving work. All of these moments can sometime breeze passed you without you even realizing, and can be an opportunity for you to be present and more mindful for them.
    • Instead of autopilot, recognize when it happens (that brings awareness), then feel your breath, notice your thoughts, and feel your feet on the ground. 
  • Mental Check-In: 
    • This can seem similar to the “auto-pilot”, but it’s not quite the same thing. A Mental Check-In is kind of like a break or pause, where you just stop to see how you’re doing and what you’re feeling. It seems kind of simple and almost silly, but it can be one of the biggest tools and things that you are not doing (because most of us aren;t taught to do it). 
    • A check-in helps you see where you are today, and what you can expect, realistically, so you don’t aim for perfection, feel frustrated, and berate yourself internally when you ”fail”. It gives you awareness of what is going on with you and for you that day, so you can use it to see how you’d show up and how things might affect you during your day.
    • And the bar NEVER has to be at 100% here.
    • You can take a moment during your day and just pause to ask yourself “How am I today?”. 
  • Find some quiet: 
    • It is so simple, but not done enough. Especially in the world of being an SLP or Helping Professional. You communicate and process things ALL DAY, which means that quiet rarely happens, either externally or internally. Taking a moment, even a minute, to just sit in silence can do so much to help you reset and recharge.
    • You can simply sit for a little while with some quiet (not even meditating, just sitting in silence), or try a few other things that are quiet – turn off the lights, breathe deeply, stretch, check-in with yourself, sip some water, meditate, etc.

This is not an exhaustive list by any means, and it can be the start to help you build to more as you grow. Make sure to take care of yourself where you can – move around a little so you don’t get stiff or tense (that can add to mental tension, too), hydrate, caffeinate if needed (and maybe rehydrate), eat something so you can think and feel better, and speak kindly to yourself.

Which mindfulness practice are you going to try? Share in the comments or post about it in your IG stories and tag me @jessiandricks , or send an email to jessi@jessiandricks.com to let me know how it is going.

Also, do you want to learn how you can become more resilient as an SLP? The Resilient SLP is now open for enrollment. You can find more details about this monthly workshop series, and snag some FREE resources, by subscribing here (it’s free and I promise not to spam you): The Resilient SLP Info.

With Love and Light, 

Jessi

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5Jan

How to add in Mindfulness when you are already overwhelmed

Posted by: Jessi Andricks Categories: Stress Management
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mindfulness when you are already overwhelmed

Let’s face it, things are continuing to be stressful, and every time it seems you might catch a break, there is a new change, a new policy to adapt to, or uncertainty pops in. And, even before a pandemic, there was the stress of work – the balance of therapy vs admin vs life outside of work. The impossibility of getting it all “done” and the schedules that were too full and growing. These last few years have only amplified this.

And, a good thing, is that stress is no longer a hidden, secret word. It is well-known, managers and companies and bosses are recognizing it and trying to do something about it (even when it just looks like words or feels like it’s false), and saying you are stressed out doesn;t mean you are an outcast. It is the reality we all face and are welcome to talk about it.

The downside is that it’s stress. It’s stressful. And it has only grown. 

But you are not alone in it, and not helpless or hopeless. Even with the inevitability of it growing, you can still help to manage and reduce it, and build resiliency to the stress you face. This can be done through practices of Mindfulness and Self-Care. 

Mindfulness/Self-Care can be the thing that helps you be resilient to stress, and it can also be one more thing to do when you are feeling that same stress. It can seem overwhelming, when you are already overwhelmed, and like there is “one more thing” you have to do. This makes it easy to not do the things that will help you reduce your stress, and leaves the stress to grow further. 

So how do you make it a part of your day and daily routine without adding to more stress?

Give these tips a try to practice mindfulness/self-care when you are already overwhelmed:

  • Keep it simple: 
    • It absolutely does not need to be complicated to work – usually the easier, the more effective. Sure, an elaborate morning routine seems like fun and super cozy. It also seems super stressful to commit to and something that can become overwhelming quickly. Stretching, exercising, reading, journaling, getting outside, coffee in silence, a smoothie, and meditating all before your 6:45am wake-up call/get ready for work/kids wake-up doesn’t sound as good though, does it? It sounds hectic AF and like anxiety waiting to happen. Instead, keep it simple, so you can keep doing it.
    • Here are some ideas: Sit to meditate or deep breathe for a few minutes. Make a mental check in to see how you are showing up that day. Set your alarm 5 minutes early and use that time (whether you actually get up or stay cozy in bed) to reflect (write it down or mental note) or an intention or gratitude. Stretch or walk for a few minutes. Drink your coffee/tea in peace and quiet for 5 minutes (although, depending on your household and the people in it aka small children and pets, this might be easier said than done on some days). 
  • Don’t take a ton of time: 
    • While you are keeping it simple, keep it to a few minutes. Aim for 5-10 minutes. This can be added to your routines during the day, or you can wake-up a little earlier, pause before you head into work.
    • Your brain likes consistency, which is why those other habits are hard to break and new ones are even harder to build. So short amounts of time, that you can consistently do, are better than  huge, elaborate, time-consuming moments once in a while. 
  • Add it in where it already makes sense/tag onto another task: 
    • Overhauling can be incredibly overwhelming, and is usually not necessary. So instead of trying to completely revamp your routines and habits (even if they aren’t great), in order to create some mindful moments in your day, try adding them in where you are already doing something. 
    • For example: your coffee/tea is brewing, take those 5 minutes to deep breath, journal or meditate. Driving to work? Listen to a podcast you love. Before you jump in the shower or get dressed, stretch for 5 minutes or do some sun salutations. Tack it onto something you’re already doing, so it doesn;t seem like “one more thing”. 
  • Drop the perfection: 
    • Oof, that’s much harder to do than to say. But it’s the truth. You don’t have to be 100% at A-N-Y-T-H-I-N-G and that includes your (grades and) stress management. Mindfulness is about showing up as you are and observing it, being present to it, and not judging. This builds awareness and helps you move forward with a more mindful mindset. And it allows you to do what you can, when you can, without guilt if you miss out or need to pause for life. 

Now that the overwhelm has been taken out of this, or at least lessened a bit, grab a notepad or sticky notes and write down a few ways you can start to do this. Remember, it’s not about perfection, so, just like with anything you do or teach, brainstorm it first and give some things a try. Come at it from a place of playfulness and exploration, without looking at it as one more thing you have to do, or a way to “fail” at your day.

Then share it with me! I’d love to see what you are up to and trying. Leave a comment below or snap a pic and share in your IG stories tagging me @jessiandricks, or send an email to jessi@jessiandricks.com.

Find joy and fun in this, and reach out to me at any time for support. 

With Love and Light, 

Jessi 

PS Want even more ways to add in mindfulness when you are already overwhelmed? Join the FREE SLP Toolbox and get instant access to mindfulness meditation audios, journal templates, and mindful movement audios and videos. Sign up below!


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