30Jan

Posted by: Jessi Andricks Categories: Burn Out Self Care
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SLP Self Care Pinterest
Lately I have been making an extra effort to really dig deep and take care of myself. I used to be pretty darn good at this, but got off track since pregnancy, becoming a mom, career changes and a big move. I have been so focused on self care and mindfulness, and really thought I had a handle on it, but I began to see that I was taking shortcuts in my self care. I would go on a walk or a hike, but bring my dogs with me or push the stroller with my daughter in it. I would practice yoga, but in short spurts and never at a studio. I would enjoy coffee several times a day, when I really needed proper fuel for my body.

These short cuts stopped me from being able to fully soak up the benefits and connect with what I needed. It finally all piled up when I was recovering from the flu over the holidays. I was grumpy, overwhelmed and feeling incredibly depleted and burnt out. I realized I was struggling and pushing to make things work, not actually tuning in to what I needed. I needed to do some major self care.

It took me crying to my husband in our bedroom, while my in-laws entertained our daughter, and me finally saying all I wanted to do was go to yoga. It was all I had wanted to do the entire break and I had to start work the next day, but I had yet to step foot on my mat or come close to a studio. After finally confessing to needing time to connect, I headed out to my mat. For the second time in my life, I felt an immediate release and reconnection back to what I needed. For me, yoga is what builds me back up when I head towards a break down. Since that moment, I felt more like myself and more in tune with what I need than I have since my daughter was born. 

I have been making a steady commitment to getting into the studio when I can, saying I need a break when I need one, and giving my husband the space to do the same. There were a few nights when I headed out to a coffee shop to get some much needed personal work done, or a Saturday afternoon when I went to yoga instead of grocery shopping. And although these things might seem selfish or self indulgent, the results are already beginning to show.

  • I have been less snappy
  • I have been more present at work
  • I have had more fun at home
  • We laugh more
  • We have dance parties and sing again
  • My husband smiles more
  • My daughter keeps laughing

The truth is that none of the stressful circumstances in my life have really changed. My job still has the same demands. Balancing my own work with my daily job is still difficult. The house still needs to be cleaned and errands need to be run. There are still the same hours in the day. The change has been how these things affect my mood and my mind. This is the almost magic power that self care gives you.

When you regularly participate in self care, you end up being more present and mindful throughout your day. This means you are able to focus better, so you are more effective and efficient at work. You are able to finish what you need to at work, or not feel as stressed if you don’t, so you are able to be present and enjoy your tome at home. Self care gives you the ultimate gift of balance in your life.

The definition of self care is simple: care for oneself. In mental health settings, it is further defined as “actions that an individual might take in order to reach optimal physical and mental health. Self–care can also refer to activities that an individual engages in to relax or attain emotional well-being, such as meditating, journaling, or visiting a counselor”. Basically, self care is a necessary part of our well-being.


In career related forum the other day, someone gave a reminder to practice self-care, because at the end of the day, your job is not guaranteed to be there for you, but you are. This wasn’t meant to be a critique of the job or career, but rather a reminder that there are always other jobs and therapists, but there is only one you. If you want to be the best at your job, and your best at life outside of work, you have to take care of yourself. There is more to life than work.

The criticism of this was that self-care is good and all, but most people need a job and are in it to pay the bills.

It is a criticism I hear more than I’d like to, and one that comes from a place of misunderstanding. This mindset often comes from a place of lack or fear, because finding time for self care is not always easy, nor is it always understood. Self care is not selfish, and will most likely help you to be better at the job that has been stressing you out, or give you the clarity and focus you need to move on. This is because self care allows you to connect to what you need, so you can be the best version of yourself. You are more aware, more focused and more in tune with your needs and the needs of others. Wouldn’t it be amazing if everyone was that way?

Here is the main thing: Self care is good and all. It is GOOD. It is ALL. It is everything. Without it, you can easily lose your awareness of yourself, but also the work you do and the people you care for. You lose your connection and your purpose when you don’t take time to tune in to what you need. And, you absolutely can not take care of anyone if you haven’t taken care of yourself first. It’s not sustainable and eventually you will bend so much you break. It’s like trying to pour, day after day, from the same cup, without filling it back up.

Self care is anything you do that helps you show up in the world, so you can be of better service to yourself and others.

When you take care of yourself, you feel better, are more efficient and effective at work, and are more present and connected throughout your day.

There are many ways to practice self care. For me, it’s 7-9 hours of sleep, green juice, hikes and/or yoga. It is also connecting to the yoga community where I live. It is not self indulgent. It is self care.These activities are enjoyable, but they also help me feel really good and improve my mood, outlook and perspective on all things. Then, I am more present and enjoy life more.

Here are 5 ways to practice Self-Care for SLPs:

  • Eat better: When you nourish your body, with healthy, nutrient-dense foods, your body and mind have the fuel they need to make it through a hectic day. It helps you feel more focused and less drained, even on the craziest of days. It’s like running on a full tank of gas, instead of “E”. 
  • Sleep: It is not optional. Your body and your mind need it. With 7-9 hours of sleep, you are better able to focus and are less reactive to the stress triggers around you. You are more efficient, so the work piles up less. You are also more likely to continue making health choices during the day, so you continue to do things that help you reduce stress. 
  • Move Your Body: Exercise or just simply stretching can help to get your blood and energy flowing. It helps to wake up your body and mind, especially your nervous system. You’ll find it also helps you clear your head, either calming a manic thought pattern or clearing some brain fog. 
  • Meditate: There is an analogy that meditating is like flossing for your brain. It just helps to clear out some of the things you don’t need to have, while creating some new pathways and space for the things that you do. Meditation has been shown to help rewire your brain into a more positive thought pattern, so the negative spiral of your thoughts and the stress that follows is lessened. 
  • Connect with Others: It is important to have time to yourself. Time alone allows you to tune in to what is going on in your body and mind, and what you need to feel better. But connection is also important. Connecting with others, especially in your work place, can help you to feel supported and that there is more to life than your work and your day. 

Your challenge: Put some self care into practice in your own life. 

  • Take a step back and notice how you feel.
  • Where are your thoughts going?
  • How does your body and energy feel?
  • What are you lacking and what is going good?
  • Where can you find more nourishment and connection?

Now that you have a little more insight into what self care is really all about, and how you can get started with it, give it a try and notice the benefits.

Much Love,

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