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22Jul

3 Important Boundaries to Set as an SLP

Posted by: Jessi Andricks Categories: Career Advice Reduce Stress Stress Management
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boundaries to set as an SLP

The life of an SLP – bringing work home, staying late, going in early, taking on way more than is possible (not always by choice), never feeling like you did enough, always having more work to do, working on weekends, bringing it home (to either work at night or feel guilty about the pile of papers still in your bag)…and the list goes on. 

Yes, there are also super enjoyable and rewarding parts of the job as well. 

Things like, helping people communicate more efficiently and with function, educating families and providers and educators on the best practices and the ones that remember to bring humanity back in, that moment when you see the student or patients hard work pay off and they reach that big goal. The feeling that you made a difference in the world and that even bigger feeling that the person you work with is making a difference in the world. 

And, sometimes, it’s just fun. It can be a really fun profession to work in.

You can sing songs with kids, have dance parties to follow directions, play silly games, read and make-up stories, and have conversations with adults about alllllll kinds of things while working in their communication. 

Unfortunately, those parts that are super hard often outweigh or start to erase the other pieces. 

For one – it is how your brain is wired. You are automatically going to look for the negative and the challenge (without looking for the opportunity to grow), and start to focus more and more on these things. It does not mean there is something wrong with you, it is the way your brain tries to protect you and alert you to potential stress and threats that could harm you. But really, its the constant alerts that do the most harm – keeping your stress response turned up and leaving you in a constant state of stress, overwhelm, and , eventually, burnout. 

So what can you do to make it better?

This like advocating, changing the system, reworking policies, and the like are always hot topics and ABSOLUTELY need to be done. BUT there will still be stress in them. The real thing to do – so that you can be grounded and ready to take those bigger actions – is to start managing and turning down the stress response, so that you can start to see not only the negatives and challenges, but those good and beautiful pieces again. 

A super helpful way to do this, and to create much more ease in your day, is by creating better boundaries as an SLP. 

The lines of work and home are often very blurred for SLPs, due to the nature of the work, the workloads that many face (especially in the school systems), and the need to so it *perfectly* or fear that you are not enough (aka Imposter Syndrome, which runs wild in our field – thanks grad schools!). It is more common than not to bring work home or stay late, to work outside of your paid hours, and to not feel you’re able to say “no” – or just not be used to saying “no”, so it is really hard to do. 

All of these breakdown any boundaries that help you have time to shift your brain to new things, process your day, and work through the stress, while finding time for joy, hobbies, and just life that is not revolving around being an SLP. 

Setting up better boundaries can help you to find the space for other parts of your life again. 

Here are 3 Types of boundaries to set as an SLP (and human!): 

Physical Office Boundaries:

This is important if you share space or if you are working from home. Having a physical space that has a literal boundary is incredibly important. As SLPs, we like to joke about how we often have a closet, corner or a room, or shared space of 3 SLPs to do our work in, and we joke, because if we didn;t, then we would probably break down. It is really, really hard to do your job without a proper space. But it is also really hard to set boundaries of “sorry, I am unavailable” or “I am working on something and can;t talk right now”, or just having some quiet time to think. 

If you are working from home, make sure you have walls and a door, so you can do the work. And, if this is not possible, set up some kind of partition or divider, so you can have more of a room to work in. It helps to send the message of “this is my (sacred) space, you need permission to be here”.

And that, OMG, is a huge thing.

Emotional/Mental Boundaries:

The biggest part of this is being able to set boundaries that help with your mental health and emotional needs – specifically setting the boundary of “No”. This can seem really hard to do, and it is. You are probably not used to being able to say no in your work (again, thanks grad school), or letting someone know that it is not something you want or realistically can do. 

I get it. As an SLP, there are so many things that contribute to wanting to say yes to everything. Not wanting to disappoint or upset someone, not wanting to admit you can’t do it (perfectionism), not wanting to seem weak, fear of being fired, wanting to prove our profession is just as amazing as others, not wanting to be overlooked so you do it all to please everyone. 

But saying “No” is a huge boundary that does one thing – creates more space. 

By saying “no”, you set a boundary that protects your mental health, by reducing stress and the overwhelm of taking on more. It also gives you more room emotionally to recharge and process your day. And it frees up time for really focusing and delivering on the things you are already doing. 

And, saying “No” is the best way to advocate. If you take it all on, then it becomes expected of you and other SLPs to do the same, and then take on even more. 

PS If you fear saying “no” because of being fired, you should probably get out of there now. It’s toxic, not worth your time and effort, and there are other places to work that would honor and support you. 

Schedule/Day Boundaries

When I worked in teletherapy, I once had someone say to me “Isn’t it great you can take your work anywhere?:

I heard this a LOT when more people started working from home, and especially over the pandemic. 

And, yeah, at first that sounds great. You could go on endless “vacations” or travel, and at least in the fantasy world. In reality, it means that when you do go on a vacation, you are still working, not really on vacation, and your home-work boundaries get blurred. So there is no break, no breast and no recharge – just the added stress of everyone else checking out for vacation while you sit in a hotel room and type on your computer, or stay up until 11:45pm working after a day of fun. 

This happens on a smaller scale in your daily routines, and this is perhaps where it builds even bigger. Taking work home, going in early or staying late, not getting paid for the work outside of therapy time. All of this blurs the lines of work and home, and makes you feel like you are constantly working and constantly underpaid, with no breaks, no rest, and no time to process. This is where stress breeds. 

Having boundaries of “this is when I work and after this, even if I am not done, I don’t do more” is a necessity to make it, to survive, and to thrive as an SLP. 

It is so important to set some boundaries as an SLP. Focus on these each week, month or school year, however works for you, and stick to them, knowing that you will only feel better about the work because of it. 

If you are feeling more and more stressed from your work, or that there is not a lot of time when you are NOT working, try looking at your current boundaries. 

Where are the lines between work and home blurring? Where can you make some adjustments?

Then start to put them into practice by taking action – write it down, let someone know if needed, and mark your calendar or set up some reminders. 

It will be challenging at first, but this is the type of challenge that helps you stretch, grow, and come out the other side stronger and steadier. 

What boundary are you most struggling with? Share in the comments!

Want more tools to help you manage and reduce your stress? Check out the FREE resources in The Resilient SLP Toolbox. You can subscribe below by filling in your name and email, and you’ll get instant access to a library of audios, videos, and more to help you better manage and  reduce your stress.  

With love and light, 

Jessi

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15Jul

4 Ways to Help Stop Imposter Syndrome in its Tracks

Posted by: Jessi Andricks Categories: Burn Out Career Advice Perfectionism Stress Management
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Stop Imposter Syndrome

There is this thing that we SLPs experience regularly, in a huge amount, that likes to come calling when we are suddenly not 100% sure of a therapy protocol, if a session went differently than planned, when a parent asks us a question and catches us off guard, or when your supervisor says “are you sure?”. It’s that little voice, calling you from afar, like a creature luring you into a forbidden fairytale forest, only to trick you once you follow it.

And it is Imposter Syndrome. 

The feeling that you are a fraud. That you know nothing. That you are lucky you have made it this far, And that today might be the day when you are exposed and found out. 

I know I have experienced this as an SLP, as a yoga teacher, and as a writer, author, and coach here in this space. That sudden panic or thoughts that “oh no, I can’t be enough”.

I know I am not alone in these feelings, especially as an SLP. 

So many SLPs, maybe even you, head to work each day with their fingers-crossed, hoping that no one notices they have absolutely no clue what they are doing. Or, at least, it feels that way. That even though you have spent 6 or so years learning all of the ins and outs of the field and how to do therapy, and how to evaluate someone, and you are the expert in this, that, somehow, you are really just a fraud, disguised as the expert and the one who is knowledgeable about all of this stuff. 

Imposter Syndrome can be a huge block when it comes to letting go of stress, connecting to your work, and growing in it, even when challenges arise. It can come from perfectionism, and the competitiveness that is often in our field and in grad school. 

And it is really no wonder when you look at a few things about Imposter Syndrome. 

What is Imposter Syndrome?

According to the APA, “impostor phenomenon [also called Imposter Syndrome] occurs among high achievers who are unable to internalize and accept their success. They often attribute their accomplishments to luck rather than to ability, and fear that others will eventually unmask them as a fraud.”

This means that Imposter Syndrome happens to those who are used to striving for more, reaching high productivity levels and caseloads, and wanting to do the best, and do it “right” with no mistakes. It means feeling the need to be perfect and to do more than is expected, or more than is possible, to prove you are worthy of the position, of the work you do, and of being the SLP for these students or clients. 

And it sums up the realities of being an SLP better than any grad school flier or job recruiter ever could. 

Imposter Syndrome can happen when you are in grad school or in your CF year, or as a brand new CCC-SLP, but it can also happen when you are a “seasoned” SLP, who has been practicing in the same setting and building for decades. If you are leaning towards perfectionism or having to meet high expectations all the time, Imposter Syndrome is likely to hit and likely to keep you from reaching out for help. 

As WebMD puts it, professionally “If you  believe your career success is due to luck instead of your skills, you may be less likely to ask for a promotion or raise. You could also feel you need to overwork to meet the unrealistically high standard you’ve created for yourself.

Studies show that imposter syndrome can cause more burnout, lower job performance, and less job satisfaction.”

As an SLP, it is likely that you already know how hard burnout can hit in this field, and that chronic stress can lead to it. But you might not have realized that the perfectionist tendencies or doing more and doing the job *just right* might be leading to that same burnout and overwhelm, rather than helping with it. 

If you are facing Imposter Syndrome, here are a few things you can do.

4 Ways to Stop Imposter Syndrome in its Tracks

Bring in awareness: Where is it that you are currently struggling to do more or do perfectly? Where are you feeling that you are not enough, and possibly striving to prove you can do it?

Just observing this part of your day and your habits, brings awareness to it. In mindfulness, awareness is often the first step towards creating new habits or making a change. It is about seeing what is happening, so you can understand it better, without forcing it to be different or labeling it as “bad”, “wrong”, or “not good enough”.

Reflect on it: Ask yourself, what is the purpose here? What is not working and what is working?

You might be familiar with hearing people say “remember your why?”. So, when I say, “what is the purpose here”, this is not quite what I am talking about. Remembering your why can be helpful when you feel disconnected and have had a really tough day. But this is something a little different. 

Here, take a movement to pause and reflect on what the purpose of what you are doing, the Imposter Syndrome-inducing, perfectionist-driven things, and what the point of them is. If you are working really, really hard to do more and take on more, to prove you can do it, stop and ask yourself, “Why this action? What is the purpose?”. It can help you to take the awareness to the next level  – to move from noticing what is happening to understanding why it is happening and why this is what you are using to work with. 

Often, when you go back to the purpose of it all, you can see how the habits and strategies you are using, that are leading to Imposter Syndrome, are keeping you from reaching that purpose, rather than bringing you towards it. 

Take note of what is not working for you, and, in the next step, find some ways to help shift and move forward. 

Shift your focus: What is working and going well?

 If you are stuck in Imposter Syndrome, you are likely very hard on yourself and critical of the work you do each day. This means your focus is on what is not going well, what you are not doing “right” and what is not working, over and over and over again. If you start consciously shifting ot what is working, and train yourself to make this a habit and routine each day, it can help you to see all the things that you are doing well, give you motivation to do more of those, and connect you back to your work, without the need to prove you are worthy of it. 

Reach out for support. Find an SLP friend or mentor that you can reach out to and share your feelings of Imposter Syndrome with.

When I was a new SLP, especially in the school setting, I felt really alone with my struggles of feeling disconnected from my work. It seemed like everyone else LOVED their work, enjoyed coming in early and staying late, and lived to be an SLP with each and every breath. And I just didn’t. And that was ok. I just didn’t know it then. 

Having people who I can reach out to now, and seeing that others are going through similar things and other things, helps to know that we don’t need to be perfect to be an SLP. We just need to keep showing up. And we don’t know it all or won’t always to it *just right*. 

Social media can make this seem even worse, when you see people talking about how they would NEVER do therapy this way, or showcasing all the perfect and wonderful things in their day while leaving out the challenges, or judging others for not being perfect. It is NOT the reality of most things and is typically one-sided (another post for another day).

Finding a group of SLPs online that are kind (not judgmental or snarky) or a mentor you can reach out to when things are confusing or a friend you can go grab a coffee/wine or zoom call with, can help you to work through it and not feel like the only one who doesn’t know it all. 

If you are feeling that you are not good enough or in the wrong field or that you have no idea what you are doing, first know that you are not alone, and second, now that it is Imposter Syndrome calling you in. 

Stop, become aware of it, reflect on it, focusing on what is working for you, and find someone to connect to where you can share your feelings and frustrations or ask a question or twelve. 

When do you feel Imposter Syndrome the most? Share in the comments below!

For more resources, to help with Imposter Syndrome and Managing Stress, make sure to sign up for The Resilient SLP Toolbox. You’ll get access to online yoga classes, meditation audios, journal templates, guides and more. 

Enter your email below for immediate access. And, hey, did I mention it’s FREE!!

With Love and Light, 

Jessi

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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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3Feb

What is mindfulness?

Posted by: Jessi Andricks Categories: Mindfulness
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what is mindfulness

Mindfulness has become a common word, and even practice for some, over the last few years. It is normal to hear someone use it or mention it in conversation, or read about in as you scroll through social media. To some it is thought of as a trend or a buzzword, while others have started using it as their way to cope with the ongoing stress we all face. But what is mindfulness, really?

When I was in yoga teacher training, mindfulness was one of the many topics we learned about, specifically how it can be part of your everyday life and not just a piece of meditation or the physical yoga poses you do on a mat. I remember my teacher talking about how you could be mindful while doing the dishes, focusing on what you are doing, bringing your focus and awareness to the dishes and the experiences, and observing what you feel and when your mind wanders. 

I absolutely laughed inside at this thought, because doing the dishes is one of my least favorite chores. And it felt anything but mindful.

I won’t tell you that I used this practice and fell into a deep love and spiritual connection with doing my dishes, because that would be a total lie. But I will say that the anecdote stuck with me, and I was able to try to bring my mindfulness practices out into the world, into my day, and not just those few moments I spent moving and breathing on my mat (because I also was not into meditating at that point either). 

Over the last decade of teaching, my own definitions and experience with mindfulness has grown, as has the research and the mainstream acceptance of it. 

Mindfulness was once a scoffed at concept, saved only for those who were out of touch with reality and the real world, a crunchy no-good-hippy, or simply “woo”. Now it is studied, used in schools, medical centers, and households around the country and world, and can be practiced, often via yoga or meditation, through a variety of apps. 

And I’m sure you’ve heard all this and even tried some of it, or through about it. But what is mindfulness? This thing that we practice now and talk about to help with stress and the challenges of life, what is it?

Mindfulness, at its core, is a non-religious, not-really spiritual, practice of growing awareness, by tuning into yourself and the environment around you. It is the act of going within to check in, but also observing what is going on surrounding you. 

Mindfulness the way we know it comes from a lot of different roots – buddhism, hinduism, yoga, and other ancient practices, but it is no longer religious in nature – unless you want it to be. The way it has been studied and practiced, mostly, in the western cultures, especially over the last few decades and in recent years, is to help reduce stress and be more present and focused. A lot of this is based upon something called Mindfulness Based Stress Reduction, founded by Jon Kabat-Zinn. 

In this, mindfulness has 3 parts that define it and the way to bring in awareness. Here is the definition: Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.

So what does that really mean and how do you practice that? 

Let’s break that down and look closer at what is mindfulness:

  • Paying attention on purpose
    • This is all about focusing. Choosing what you are going to pay attention to on purpose, and giving that your attention. In meditation, this would look like having a focal point, maybe your breath or a mantra (inhale, exhale). You focus on this, and pay attention to it, on purpose, because you chose to. And then you keep trying to come back to it. 
    • The fun thing with mindfulness is that it is absolutely ok if your mind wanders away from it. You can always come back – that is the practice part. It’s never about perfection.
  • Present moment
    • The present moment is what is happening now, not in the past or in the future. Looking into the future can start to stir up feelings of stress, anxiety and worry about what might happen or how things will play out, and you end up incredibly stressed about the situation without any guarantee that it will even occur that way. Paying attention to the past can bring up feelings of guilt or shame or anger for things that are not relevant, are not happening now, and that are not part of your life. 
    • Paying attention to the present means you get to check in and see what you need now, to be here now. And it helps you to let go of some of the stress and become more grounded and centered.
    • This might look like a meditation practice where you focus on how your body feels right now, or taking a pause in the middle of your day to see how you are doing in that moment. 
  • Non-judgemental
    • When you pay attention without judging, you are instead observing. It sounds simple, but it can be so very hard to do. You notice if your mind wanders, what your body feels like, the thoughts you have, any thing that happens, without labeling it as right or wrong, good or bad, helpful or harmful, etc. You simply take note, observe what comes up, and let it move on if it does. 
    • In practice, this might look like observing your breath. Iff it is shallow or short, you don’t change it or force it or critique, you simply notice that is what is happening right now. No fixing. You might also notice your thoughts and observe, without labeling them as good or bad. 

So what does that look like in practice? Let’s try a quick practice together. 

Take a moment to get comfortable, either seated or standing or even lying down. Close your eyes if you can or set your gaze on an object. Relax your shoulders away from your ears and let your hand rest in your lap. If possible, breathe in and out through your nose. Bring your awareness, your attention, to your breath. Notice each inhale and exhale, as they come in and out of the body. Maybe start at the nostrils – what does the temperature of the breath feel like? Is it warm or cool? Follow the breath into the body. How does it feel? Short, shallow, deep, full? Simply observe without changing or judging. After a few breaths, shift your focus into your body. Scan through and notice spots that feel tense or tight, or maybe more loose and limber than usual. Again, without judging or critiquing, just noticing what is there. Stay here for a few breaths and then bring your awareness of your thoughts. No judging, just observing. What are the thoughts you are having? Are they slow and steady, sluggish, fast and rapidfire? Acknowledge them as they come in and then let them drift off, without hanging on to them. Start to shift back to your breath, noticing it once again and observing. Take 3 to 5 more rounds of breath and then begin to slowly blink your eyes open and complete your mindfulness practice.

There you go. You did a mindfulness practice where you paid attention on purpose, in the present moment and without judgment. High fives to you!

How did you find this practice to be – easy, difficult, simple, too simple, too challenging? Write some notes about it, leave a comment, or send a message to jessi@jessiandricks.com or DM me on IG @jessiandricks.

I’d love to hear from you!

If you are looking to take a deeper dive into mindfulness, learn more about it, and what it can do for you and your stress, come join me for the upcoming live workshop “What is Mindfulness” on February 24th, 2022.

This workshop is part of The Resilient SLP Workshop Series and Membership, and is available through the membership, or you can purchase this workshop on it’s own. 

The workshop will be held virtually, and will be recorded, in case you are not able to attend or want to watch it again. 

In the workshop, you’ll:

  • Define what mindfulness is and what it is not
  • Learn why it is a foundational tool for managing stress and building resilience
  • Look at ways to use mindfulness in your daily life
  • Try some mindfulness practices and see how they work for you

And, since it is live, you’ll get to ask any questions that you have on the topic, or reach out about specific things you are trying to put into practice in your own life. 

You can find out more info and sign up here: The Resilient SLP

I can’t wait to have you join!

With Love and Light,
Jessi

PS Not sure about The Resilient SLP or workshops, but want some FREE resources and info to help you get started with resilience and stress management? You can subscribe here for info and access the free resource library.

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