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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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29May

5 Ways to Start Meditating Regularly

Posted by: Jessi Andricks Categories: Meditation Stress Management Yoga
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start meditating more regularly

When I first started practicing yoga, one of the things I heard people talk about was the “zen” moments they experienced from meditation. As someone who was feeling chronically, secretly stressed, like non-stop, and was “supposed to be” a happy, soon-to-be married with a solid career and big new house mid-twenty-something, I was very intrigued by this notion of “zen”. It was in fact what drew me to practicing yoga and kept me going, and showing up 10-30 minutes late, to a yoga class on Saturdays. There was this idea of finding some peace and some calm and breath, but I usually felt boredom, anxiety and the undercurrents of my stress still lingering. 

But then one day, my yoga practice changed, I went to a studio that pushed me and challenged me and showed me there was so much more to learn and do and grow within. I was in love. Eventually, I decided to sign up for yoga teacher training. 

I loved the physical practice. The creativity, the challenge, the breath. The physical practice was challenging, so much so that at times it wore me out. But it also gave me something to focus on, solely, for an hour at a time. An hour when I did not have a moment to do anything other than breathe and try not to fall over, nevermind think about my career and the stress that was growing and if I had made a huge mistake. I dove into the physical practice day in and day out.

But not so much with meditation. Sitting still to do “nothing” for even 5 minutes seemed like a waste of already precious and fleeting time. I would rather be sleeping or moving or prepping for the day ahead, or searching for a new job, than sitting to “clear my mind”. My mind was not clear and was increasingly getting more crowded as my stress and discontent with my work grew. 

During yoga teacher training, one of our homework practices was to meditate. We were instructed to sit for 5 minutes (set a timer) and count down from 75. If your mind wandered, start over again or make a mental note. I dreaded this practice and rarely did it. My mind wandered constantly. I felt as if I could count AND list out all the things I still had left to do in my day at the same time. It was not helping me feel “zen” or peaceful. It was not helping me with much of anything. At least, that is how I felt.

Eventually, when I quit being an SLP for nearly 5 years, I taught yoga and helped run yoga studios. I taught the physical practice for about 10-12 classes a week, wrote numerous articles and blog posts about it, ran workshops, and helped grow the community in the town I lived in. The practice I taught was more physically demanding, to help people get into their bodies and out of their heads. And I often talked about meditation, but rarely took a moment to fully include it in my teaching, or in my own practice. I understood the “idea” of it – that people felt really, really great after – but I didn’t understand why it was so great or what was really going on. 

After I came back into the SLP field, I started looking into resources to help with burnout and stress, and found meditation popping up time and time again. 

So I researched all the ways that it had been studied, and learned about how it helps reduce stress, affects the ways the brain responds to stress, and how it can help to build resilience to stress in your body and brain.

After that, it became more about “how the heck do I make this a reality” and less about, “what is this really doing”. I started practicing regularly, as much as I could, but often had difficulty sticking with it. 

I wanted to start meditating regularly, but there was a lot of things that made it more difficult:

  • Full time job
  • Other hobbies
  • The physical practice of yoga
  • Pressure and perfectionism
  • Time with family vs self-care time
  • Finding good practices
  • No job
  • Young kids
  • Young kids at home full time
  • Pandemic….

Eventually, I found a few things that worked for me and that helped me to incorporate meditation into my regular routine, or to get back to it more easily when I noticed I had gone astray. 

They were things like:

  • Having a conversation with my family about my mediation practice
  • Becoming aware of what I felt like when I was meditating regularly, and when I wasn’t
  • Figuring out which pocket of tie in my day worked best
  • Having some apps and site to use
  • Guidance – I did NOT like meditating on my own, “freestyle”. I wanted some support and structure. 

After doing this, and giving myself some compassion, permission and acceptance, I was able to incorporate a more consistent and regular meditation practice into my day, and start meditating regularly. It is not perfect, and meditation is never about being perfect, but it does allow me to meditate on most days, notice when I have been falling out of my habit, and easy ways to jump right back into it.

Here are 5 Ways to Start Meditating Regularly:

  1. Use an app: 
    • This makes it so much easier. Having an app or a site that you can access easily, and from nearly anywhere, means that you can meditate and take your practice with you, no matter where or when you need it.
    • Plus, it offers a very simple, structured spot for the meditation itself to be. You don’t have to come up with as much of a game plan, because it is already there for you, by clicking open your app or logging into a site. 
  2. Find a style you like:
    • It is important to actually like or look forward to the meditation practice. It doesn’t mean it won’t be challenging or should be easy, superficial self-care, but it does help to somewhat like the experience.
    • Look for a style that fits your style and personality, or what holds your attention the best.
    • Here are a few options: guided audio or self-guided, explanatory style or actual practice, mantra-focused or breath awareness, better sleep or stress relief, compassion or gratitude as the topic. 
  3. Set a realistic time of day (and stick to it):
    • If you are going to do it consistently, make it easy to be consistent. 
    • Find a time of day that is easy for you to sit down and meditate. Not a morning person? Maybe waking up 5 minutes earlier isn’t going to work for you. Evenings packed and stressful? Maybe you already have enough on your plate then. 
    • Choose a time of day that already has an opening or that you are craving this type of moment – quiet, peace, ease, breath. 
  4. Set a realistic time limit:
    • I recently read a book that was amazing and said to meditate for 20 minutes a day – not going to happen. My days, and your days, are already packed enough and 20 minutes seems like very precious and hard to come by time. 
    • Choose an amount of time that is realistic, and then, if you ever want, you can do more. If 1-5 minutes is ideal, that is perfect. 
    • It is better to have a time you can do, than to feel let down when you can’t do more or to give up because the time is too much of a commitment in your already packed day. 
  5. Accountability:
    • Find a way to stay connected and feel like you are part of a community, a member, or have someone that you are “in it” with – even if they are not actually doing it, but can respect and help you as you are in it. 
    • Join a community online or FB group, find an app that feels like a community, have an accountability partner, or text with a friend or have them text you.
    • You can also go about this solo, but hold yourself accountable. Set a reminder in your phone. Have your app ready to go when you wake up (if you meditate first thing). Mark it in your calendar, so it is part of your day already. 

It is often not the meditation itself that keeps you from sticking to the practice (although it can be challenging at times too), but the idea of finding time to do it, how to do it, and what it will be, that keep you from diving in. With these new tools, you’ll be more likely to start and stick to your practice, gaining all the benefits that come with a long term meditation practice, as well as the ones that happen immediately. 

If you are looking for some resources, check out the SLP Toolbox, a free resource library full of tools to help SLPs, like you and me, manage and reduce stress.

And while you are at it, hit “play” on one of the many meditation audios and give it a try. You’ll have everything you need to get started and keep going.

You can access it by signing up below:

Need one more push to start meditating regularly? Download the “Self-Care tracker ” from the SLP Stress Management Shop, to keep printed out and in your office, on your nightstand, in your meditation corner, or download it to your phone or tablet, so you have these reminders to keep you going once you get started.

Much Love, 

Jessi

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11May

4 Ways to Practice More Gratitude

Posted by: Jessi Andricks Categories: Gratitude Journal Techniques for SLPs Stress Management
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practice more gratitude

It can be really easy to find yourself stuck in the mindset of “everything is not working”, or some other variation of it, like “everything is the worst”, “nothing is going right”, “this all sucks”, “why can’t anything go well”. When you start to think this way, your brain kind of feeds on it – unintentionally – which is why it is SO HARD to pull yourself out of this type of funk or shift your mindset. And, since it is really hard to do, without an easy tool to grab and help out, you are likely to continue in this spiral and way of thinking, until you end up stressed out, overwhelmed and burned out. 

When I am stressed out, I notice that the first thing that goes is the acknowledgement of anything that is going well, and instead, my sole focus is on all that is not working, and looking for more things that fit that puzzle and continue to stress me out more. It’s unintentional and automatic, and happens so easily. 

Negativity, such as stress and these negative thoughts, is viewed as a threat by your brain. Your brain has a mission – to keep you safe and out of the way of potential threats, even the non-life-threatening ones, like paperwork, piles of more paperwork, changing policies, impossible schedules, unruly kids (your own and other people’s), annoying coworkers, demanding bosses, and being stuck at home for 24/7/365+. Your brain sees these as a threat and starts to stand guard, which causes you to spiral into stress and negativity, and automatically look for more of these things. It is no wonder those thoughts of “everything is the worst” dominate your brain space. It is an attempt to keep you safe that absolutely backfires. 

The key to pulling yourself out of these thoughts and this spiral into stress is to have an easy to use tool that will help you see all the other pieces of your day – the non-stressful, enjoyable, even good parts that your brain is overlooking, due to the calming, pleasing, peaceful, non-threatening nature of them. 

The way to do this is to practice positivity (not the toxic kind) via gratitude.

Gratitude helps you to shift your thoughts to the things in your day, no matter how small, that are going well. It could be something really big, or something small. Here are a few examples of gratitude:

  • You get to socially distance with your best friend after a year apart and air hug.
  • You get to video call your mom.
  • The person ahead of you pays for your coffee.
  • Your kid listens when you ask them to clean up.
  • You get a reply back from an email that you weren’t expecting. 
  • You have a cancellations (but still get paid) and now have 30 minutes to do something for yourself. 
  • Your coffee was hot when you drank it. 
  • You had a really yummy lunch.
  • The sun came out. 
  • It snowed. 

There are a lot of things that could qualify for this list, but your brain may overlook a lot of them, especially the small ones that make up most of your days, unless you train it to look that way through reflecting via gratitude practices. 

Since this type of thing is much easier said than done, it helps to have a few ways to get you into a routine of gratitude.

Here are 4 Ways to Practice More Gratitude:

  • Journal
    • A gratitude or positivity journal is a great way to train your brain to notice some good things that have happened in your day and life. You can do this by writing down at least 3 things that would be considered positive, went well, you are grateful for, you are thankful for, or that are “working” for you. 
    • These are the opposite of what your brain usually focuses on, so they might otherwise be overlooked. There is nothing too big or too small to put in your journal. 
    • You can leave it a bullet point list, or elaborate as much as you’d like. 
  • Meditation
    • You can also use gratitude in your meditation practice. Take a seat and get settled. Take a few deep breaths to begin. Then start to think of 3 things that you are grateful for. 
    • If you want to take it further, think of 3 things, then 3 moments from your day, and then 3 people. 
    • If you want, follow it up with a Gratitude Journal Practice.
  • Recall 3 Things
    • You can also verbally recall or state 3 things you are grateful for, rather than writing them down or thinking of them. This adds a little bit of accountability to the practice and solidifies it, making it more real, than just thinking it. 
    • Try finding a person (your partner, kids, friend, family, etc) that you can either say these to or, in a pinch, send a text or voicemail to. And in return, they can send you theirs. 
    • You can also do this around the dinner table, when you head to bed, or when you are getting your kids to bed. 
  • Mental Note
    • Another way to do this, if you want to start slow, or are a little hesitant to meditate, write or share aloud, is to simply make a mental note of your gratitude. 
    • You can do this throughout your day, anytime you need a reminder or have something you are grateful for. 
    • You can also do this right when you go to bed or wake up, or even at the start or end of the work day. 
    • Just think of the things you’re grateful for, make a mental note, and you are finished. 

For more gratitude practices, make sure to sign up below for the SLP Toolbox, where you’ll find gratitude meditations and journal templates, or purchase the “Gratitude Action Plan Guide” from the SLP Stress Management Shop.

practice more gratitude

Now that you have a few strategies to start practicing gratitude, it’s your turn to put it into action! Leave a comment below sharing which strategy you are going to start implementing, or already use, in your day. 

Much Love, 

Jessi

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1Apr

An SLPs Journey through Stress and Illness: Interview with SLP Leanna Vollintine

Posted by: Jessi Andricks Categories: Podcast Stress Management
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leanna vollintine

Have you ever wondered if the mental stress you felt would ever shift to physical stress?

There are times when stress can really build up and, mentally, you know that it is really difficult. You feel tension in your thoughts, you feel drained and depleted, you might want to cry or scream, and you feel absolutely stuck. And then you just stick with it. Unfortunately, this sounds all too familiar for most SLPs who are working through stress. When it manifests mentally and emotionally, it can often feel like it is not “real” enough to deal with, that it is embarrassing, that it is not worth (and you are not worth) figuring out  – easier to power through and control more, and that it will just go away and be better soon.

FYI – these are all related back to perfectionism, which runs HUGE in our field.

And, these can really backfire. When the stress you are mentally feeling starts to stick around and grow, but is ignored or pushed aside for later, it can start to show up and manifest in other ways – affecting your relationships, your outlook, or even your physical health (I am, obviously, not a medical doctor. Please do not take this as medical advice). 

When I was in burnout, it was when things started to shift to affecting my life outside of work, my relationships, and even my physical health, that led me to really feel like I had to “escape” and leave the field. 

Recently, I had the chance to sit down, virtually, and chat with a fellow SLP, Leanna Vollintine of SpeechWorks Therapy, who has experienced this mental to physical stress firsthand, and is now sharing her story with other SLPs, in order to help spread the awareness of how stress can show up and affect your overall health and wellbeing.

In this episode we talk about:

  • Leanna’s journey with stress as an SLP
  • The different settings and jobs she tried to reduce stress
  • How it started to show up in her physical health
  • What she did, and does now, to help reduce stress and support her overall wellbeing

Here is a little more about Leanna:

Leanna Vollintine is a pediatric SLP who has been in the field for 17 years.  In 2016, she started her own private practice, where she serves children in counties west of the DFW area in Texas.  Her passion is helping those she serves to be the best communicators they can be, and helping their families be advocates for their children.  Her motto is “whatever it takes”.

Follow her on Instagram: @speechworkstherapy

Check out here TpT Store: SpeechWorks Therapy

You can tune in to our episode here or in your favorite podcast app:

If you are looking for even more ways to manage your stress, both physical and mental, make sure to check out the SLP Toolbox, a FREE resource library with everything you need to ditch the stress and overwhelm of being an SLP.

Get free downloadable meditation audios, movement audios, journal pages and more. Sign up below for access:

Much Love,

Jessi

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22Mar

5 Ways to Create More Freedom in Your Day as an SLP

Posted by: Jessi Andricks Categories: Journal Techniques for SLPs Stress Management
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When you are working as an SLP, whether at home or in your facility, it can be easy to feel that you are on someone else’s schedule, routine and daily needs. This can make it feel as if you have no control or freedom in your day, which can lead to an increase in stress and overwhelm, and that can lead to chronic stress and burnout. 

In my first few years, I often felt this. There was no room in my day to stop and breathe or not be productive constantly. Even if they were acceptable, taking a break was still seen (even if only from myself, due to what I learned in school and other experiences) as not acceptable. There was always something I could be doing And if I could do, it, then I should do it (hello, Perfectionism, something so many SLPs are faced with each day). And when I took my breaks – to eat lunch, read a blog or two, or just not do anything – I often kept it a secret and tried to hide. And that led to feeling guilty and a bit shameful, like I was doing something wrong by trying to mentally feel better. 

And when I came back after a 5 year break , I felt like I finally found my groove and enjoyed my work. So if I was asked to do more, I gladly accepted. “Bring it on! I’d love to help.” became my go-to. I added on more hours, had less time in my schedule to get up and move around between sessions, or at least not sit at my desk for hours in sessions, and started to feel that sense of stress and burnout creep back in. I was mentally and physically exhausted, again, and knew it was that sense of freedom that was missing and starting to wear on me. 

Can you relate?

As my best friend put it once “Of course you are stressed. You hate feeling like you are trapped”. Sometimes it takes someone else to help us see things more clearly. 

When you feel like you are trapped to a strict schedule, with absolutely no wiggle room or room for life circumstances, it can make you feel like you have no freedom or control to your work, and that things will always be this way. As this continues, it becomes more and more difficult to find ways to break away form work when you need to, and you often end up doing even more, in order to find a moment to breathe, and working endlessly, or mentally focusing on work, all there is left to do, and how to not be so stressed out from it, long after your work day has ended. 

If you are feeling like you are stuck in your schedule, or perhaps even trapped, you are not alone and there are some things you can do to create more freedom in your day. 

create more freedom in your day as an SLP

Here are 5 things you can do to make some changes and create more freedom in your day as an SLP:

  • Plan for space: It is really easy to forget to have some wiggle room in your schedule, even just 5 minutes here and there. I’ve done it (so I could have a bigger lunch break, but then felt so drained by the time lunch hit), and you probably have to. Tiny moments in your schedule are much needed. They give you space if you are simply running late or need to check on something or someone, but they also give you a moment to yourself to regroup and check in. Look at your schedule and give yourself at least 5 minutes here and there in your day, so you can get up and move, eat, pee, breathe, stretch, etc. It will make all the difference. 
  • Take actual breaks too: Breaks are not supposed to be negotiable. These are necessary and you deserve them. Plus, breaks will help you work better, be more efficient, and enjoy your work so much more. Taking a break of 10 minutes or longer (like for lunch) gives your brain the time to recharge and refresh, and it gives your body a chance to move differently. This helps to eliminate and ease up both mental and physical tension, which makes it easier for you to focus, make  less mistakes, process faster, and be more present to what you are doing. Plan for mental and physical breaks in your day for 10 minutes (more for a meal), aiming for a break every 90 minutes, so it is easy to schedule and remember. 
  • Create a routine or end of day ritual: This is so crucial, especially when you work from home. You are going to need something to help you mentally transition out of work mode and into “rest of life” mode. If you are used to a long commute, that might be your time. If you aren’t getting that anymore, you might notice that you are feeling like your work brain follows you into your home and you continue to think about work and issues that have come up or are planning for tomorrow. Have a routine or ritual that mimics your commute – go for a walk, stretch, sweep your office (if you like this kind of thing), listen to a podcast, read a blog post, etc. Take a moment for yourself, to do something each day at the end of the work day, to help signal to your brain that work is over. 
  • Spend time in your mornings and/or evenings that isn’t dedicated to the logistics/planning for the day ahead or next day. This is really difficult to do, but can set you up for a more relaxed, mindful, present day. If you tend to wake up and rush to get ready and make it to work on time, give yourself a few more minutes to lessen the rush, but also to have some downtime before you head in. This way, your day can start with some ease instead of instant panic and rush/stress. Same for the evening. If you tend to plan, prep and pack for the day ahead and then head to bed or check out for a bit, take 5 extra minutes (or more) to do something for you. Give yourself some space that isn’t about work or planning for work or thinking about work or purposely ignoring work. Take a few moments for yourself to start and end your day, so you start and end with more space and freedom. 
  • Leave work at work (or in your work space): It’s hard, but it’s necessary. If there is so much that you are constantly working late or bringing your computer from your office to the couch, it is time to reach out for support. Salary does not mean working all the time. Hourly does not mean working off the clock (I know some places only pay for direct time, and expect you to work out your hours around that. This is really hard as well. For this, you might have a set amount of hours you work, some billable, some non. Don’t work later than necessary on the non-billable hours). You can’t find freedom in your day if you are always working (mentally as well as actually doing work). 

Do you relate to or struggle with any of these? Share your triumphs or challenges in the comments. 

Want to journal through this on your own? Download the “Create More Freedom in Your Day” worksheet/journal, available in the SLP Toolbox, a resource library full of tools to help SLPs reduce and manage stress.

You can sign up for access, it’s FREE, below. (No spam ever. I promise!). 

Much Love, 

Jessi

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23Feb

How to Use an Anchored Breathing Meditation: Mindful Meditation Practice

Posted by: Jessi Andricks Categories: Meditation Stress Management
Comments Off on How to Use an Anchored Breathing Meditation: Mindful Meditation Practice

anchored breathing meditation

One thing that will always be true, sometimes unfortunately so, is that stress and overwhelm will be a part of life. Even when you have tools to manage and reduce them, they will show up and you’ll have to put what you’ve learned into practice, or try to find a resource to help you better manage. It can be challenging (sometimes in a good, growth-filled way), and it can also be an opportunity to try out some new skills, or come back to some tried and true ones. For me, it is usually a reminder or indicator that I have stepped away from my routine and my daily habits or self-care, and that is when I know I need to come back to it, to feel better and work through whatever its going on or is off balance. 

When things start to get overwhelming and stressful, one thing you can do is to anchor yourself with your breath. It is a technique that is often used in mindfulness practices, such as meditation and yoga (more info here). 

This practice helps in a few different ways:

  • It drops you into the present moment, rather than spiraling about a past situation or future issue. 
  • It helps you to focus on one thing, rather than the multiple thoughts and “what-if’s” that overwhelm can bring in. 
  • It helps you to find more calm and turn down the stress response you are experiencing. 

Anchoring your breath is a simple practice of focusing on your breath, in a certain place on/in your body, to help you stay present and focused during a meditation (or yoga or even walking/running/cycling) practice. You pick a spot that you can feel or sense the breath, such as the tip of your nose or nostrils, or the ribcage or belly, and try to maintain your focus as you breathe and sit. Your mind will wander, and the practice helps you to have a specific place to come back to, and focus again, when you notice your thoughts have wandered. 

Here are a few ways to use an “Anchored Breathing” Meditation Practice:

  • Self-Guided Meditation:
    • To do this practice, take a seat, close your eyes and start to pay attention to the breath in a specific spot. 
    • Stay there for about 5 minutes, or go for longer (I like to set a timer if I am doing a solo meditation). 
  • Yoga and Movement:
    • You can also try this during a yoga practice – taking the given pose or shape and then anchor into your breath as you hold or flow through. 
    • You could try this while running, walking, cycling, etc. Find a place to notice and anchor your breath, and then keep that your focus as you move. 
  • Guided Meditation Audio:
    • Sometimes you need some guidance and support to practice. You can always use a guided meditation practice, like the one(s) in the SLP Toolbox or on meditation apps.

Next time you are looking for a tool to help with the stress and overwhelm you are feeling, try an “Anchored Breathing” meditation or mindfulness practice. 

To download an audio version of this, make sure to sign up for the FREE resource library, the SLP Toolbox. You’ll find this meditation practice, plus many more and other resources, to help you better manage and reduce the stress you face as an SLP (and human!). You can sign up below for access:

How do you like to anchor your breath? Nostrils, belly, ribcage? Leave in the comments below!

Much Love, 

Jessi

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