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12Jan

How do I know when I should I step away from work or not?

Posted by: Jessi Andricks Categories: Career Advice
Comments Off on How do I know when I should I step away from work or not?

step away from work or not

I was recently asked this question by a fellow SLP…

This year has been so overwhelming I’m thinking of taking time off from being an SLP. I know your platform is a lot of stress management and prevention but did you feel some time away gave you a fresh perspective?

When I was in my third year as an SLP, I had worked in 4 different settings; had anywhere from a 15 minute to a full hour commute (before traffic); had been fired, laid off, and quit due to legal issues; and went through 4 different CF supervisors before earning my CCC-SLP. Looking back, it is no wonder I hit burnout hard and found it nearly impossible to recover. Any one of those things would have been overwhelming, while learning to BE an SLP, but all of them combined was a real poo-storm of a few first years. 

It wasn;t all terrible. I really enjoyed a lot of the facilities I worked at and had wonderful co-workers. I had people there who supported me in my early career and who believed in me as a clinician. There were a lot of really good times and things I loved and learned so much from. And there was a lot of frustration that built up and became all I could see after a while. 

So, I quit in order to teach yoga and swore I would never return (which, of course, I did after 5 years away and some life changes). 

This isn’t meant to be some “and look how far I’ve come” story – because it is not that. It is more of would I do it again or do I recommend it to others……..not necessarily.

One question that I get asked a lot, and was asked recently, is if I think a person should leave their SLP (or other Helping Profession) job due to the overwhelming stress, or if they should stay with it. It is one of the toughest questions to answer, so here are my thoughts on it, especially with the extra demands and ongoing stress (and triggered stress response) of the pandemic. Do I recommend it? For some, it is not needed and other things would help, but for some people it is absolutely what is needed. It really depends on a few things that you would know better than me. But there are some ways to figure out which is for you.

Should I take time away from my work as an SLP or Helping Professional?

Here are some things to consider when deciding to step away from work or not:

  • Have you really and truly tried to manage or reduce your stress?
    • It sounds mean and a little like it’s all on you. That is not quite how it is meant to be. Here is the truth, even when you want to change, it is really hard to undo the patterns and habits you have been using and living with. It doesn’t matter if they are working or good for you. They are familiar and change is hard and it is scary. So, you have to ask yourself, have you really tried? If yes, have you given the tools time to work and time to work through them?
    • If you have done that, and have been working to reduce your stress, but it still seems to be on the rise and work is the main source, then it might be time to step away in order to better manage your stress.
  • What do you want from stepping away? 
    • Another big thing to look at is what you want when you step away. If it is to take time to reflect and work through stress, and you are unable to do that with the overwhelming amount of work you face,  then taking the time to step back might be exactly what is needed. If you are unable to have a moment throughout your day to pause or breathe or stop working, mentally and physically, then taking a step back might be the best bet. 
    • If taking a step back is to have the stress instantly go away, it is probably not a realistic thing to do, or at least not the only thing to do. 
    • If you step away from your work, without managing your stress, it will not go away (exceptions of course for toxic workplaces). Yes, it might feel great to be free from those obligations. That will make the stress feel like it has lifted, and a little bit may have. But it does not help you to turn down the stress response or give you tools to reduce and manage it in the future. It teaches you to keep leaving when things are overwhelming, not what to do when they are. And it will show up quickly in the next setting or when the next stressful thing passes by you. Managing your stress helps you to turn down the stress response, so it doesn’t keep taking over and keep you in overwhelm. 
  • Do you have a plan for the next step?
    • Yes, taking time away usually means time to recharge, regroup, and step away from the productivity hamster wheel you are currently stuck on. But – it can lead to more stress and overwhelm if you do so without some sort of plan or next step. 
    • Before you step away, if you decide to, ask yourself these questions
      • How long will I do this?
      • Is this permanent?
      • What do I want to try to do instead or for a while?

Now that you have a little more guidance in deciding if you should step away form work or not, start to work through this on your own. Grab a journal or notebook or a blank google doc and ask yourself each of these questions. Write down anything that comes to mind, even if you think it is silly, you’ve never thought it before, or you are unsure of it. Once you get it all out on paper, you can go over it again to help you come up with your plan and next steps. 

Want a little more support? Send me an email and we can set up a time to chat, jessi@jessiandricks.com. If you come up with a next step or have a little clarity – share it in the comments or in your IG stories, and tag me @jessiandricks. You can also subscribe here for more free resources: SLP Toolbox

No matter what you decide, it is your decision to make (whether it is the right step for you, for your family, for your future goals and dreams). You’ve got this!

With Love and Light, 

Jessi

PS Want to do more than manage your stress? Build resilience to it, no matter what is thrown your way. Check out more with The Resilient SLP.

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

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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11Jan

Connecting to Your “Why” as an SLP: SLP Stress Management Podcast Interview with Phuong Lien Palafox

Posted by: Jessi Andricks Categories: Podcast Stress Management
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connecting to your why as an SLP

There are things that are incredibly stressful about being and SLP and they are often not fair. SLPs get into that work to help people and do good in the world, spread love and light, but instead are often worn down and feel dispassionate, overwhelmed and downright cynical after a few years in the field. It is not a setting thing, as it happens in each setting, and it is not an SLP-person specific thing, as it happens to SO many people.

These things are stressful, and it takes a LOT to change them. These are things like caseload and workload sizes (because those two things are not the same), paperwork, productivity standards, and, at times, the underpayment and cost of being an SLP. And, in 2020, jumping into new ways of being an SLP in the midst of a highly stressful global pandemic. 

The thing is, these stressors may go away at some point, but the stress never will. It will always be there and, as an SLP, you need ways to better manage it. BUT you also need ways to advocate and people who will help you do this. That way, things DO change and shifts start to happen, and we can all get back to changing lives for the better, doing more good, and creating more love and light in this world, while helping others thrive in their lives. 

That is where people like the wonderful Phuong Lien Palafox come in. I have the joy of talking to Phuong during the Fall of 2020 for an episode of the SLP Stress Management Podcast.

Here is a little more about Phuong:

Phuong Lien Palafox, MS, CCC-SLP, is a bilingual speech-language pathologist, author and advocate.  Currently, her time is meaningfully spent serving clients and their families, SLPs and educators across the United States. Her work has been featured in the American Journal of Speech-Language Pathology and publications for the American Speech-Language-Hearing Association. She specializes in advocacy (for students, clients, families and speech-language pathologists), supporting students/clients through a social-justice foundation, the comprehensive needs of under-resourced communities and narrative-based interventions.  She is the author of The Heartbeat of Speech-Language Pathology. You can find more information at www.phuonglienpalafox.com.

In this episode, we talked about:

  • Phuong’s journey as an SLP and SLP Advocate
  • The importance of connecting to your “Why” as an SLP
  • Building boundaries when you are always wanting to help
  • The power behind saying “No” and asking for help
  • Connecting to your families/clients needs and wants
  • Importance of research AND connecting to people
  • Naming what you are feeling and going through 
  • Daily coping strategies to help reduce burnout and stress

You can tune in on your favorite podcast apps or listen below (or catch up on all other episodes of the podcast here) to “Connecting to Your Why as an SLP”:

How are you connecting to your “why” as an SLP?

If you are ready to dive into deeper stress management, and start thriving within your work and life, Personalized SLP Stress Management Coaching is now available and booking for 2021. Check out more details and sign up for a free 30 minute consultation/q&a session here: 1:1 Coaching or fill out the contact form below.

There are only 10 spots available at a time, so sign up before the waitlist opens 🙂

Much Love, 

Jessi

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24Oct

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

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

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

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

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

jess massey podcast interview

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

Here is a little more about Jess:

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

In the episode we talk about:

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

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

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

You can sign up to subscribe below:

Much Love,

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10Oct

How to stop second guessing yourself as an SLP: SLP Stress Management Podcast Interview with Hallie Sherman

Posted by: Jessi Andricks Categories: Career Advice Stress Management
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second guessing yourself as an slp

One of the main reasons I decided to quit being an SLP (for nearly 5 years!) was because I didn’t feel like I was doing anything. I would go to work each day, but didn’t feel connected to what I was doing, didn’t feel like it was making a difference, and started to believe that being an SLP didn’t really mean much or do much. It was a TERRIBLE way to think and feel, and is absolutely untrue. SLPs make a huge difference in big and little ways, but at the time, it was difficult to see, until it was impossible.

Many SLPs that are stressed and nearing burnout can feel this way, or feel that they are heading in this direction. You might be familiar with this too.

It is often when you are a brand new SLP or starting in a new setting or with a new therapy protocol. You might feel like you aren’t sure what you are doing, or if it is effective, or if you are doing it “right”, and, then, you start second guessing yourself as an SLP. From there, it can be a quick trip to disconnect from your work and wondering if it was the right decision.

But it can also be a launching pad for bringing you to more connection and growth as an SLP. It can be the moment that helps you to figure out new ways to approach your work, connect with your students/clients/patients and feel that your work is truly meaningful (and sustainable).

How to recognize this moment, use it to reshape your mindset around your SLP work, and stop second guessing yourself as an SLP is what Hallie Sherman, from Speech Time Fun and the SLP Coffee Talk Podcast, shares in the this episode of the SLP Stress Management Podcast.

In her words “Hi! I am Hallie Sherman, M.S. CCC-SLP and I am a full time, school-based SLP from NY. I have experience working with students preschool through high school. I realized early on in my career that I had to find ways to make lesson planning easier so that I can leave work at work, spend more time with my children, yet still execute fun and engaging lessons that will help my students work towards their IEP goals. I am here to help you realize that you too can plan with ease and have your students always wondering what awesomeness you will present them each and every day! “

For even more ways to help you manage stress and ditch the second guessing that comes with it, check out the SLP Stress Management Self-Guided Course, now available!

This 8-week online course will help you to understand stress and where it comes from, learn evidence-based tools to better manage and reduce it, and create ways to implement these practices in your daily routines and schedule. You can find out more and sign up here: SLP Stress Management Course.

Much Love,

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16Sep

How to Use Journaling to Enhance Self-Awareness with Devin Roscillo: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Journal Techniques for SLPs Podcast
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journaling to enhance self-awareness

One of the best tools for stress management is also one that I use the least – journaling. Meditate regularly? Sure thing, as much as I can. Move daily? You betcha. Journal practice?….?

I guess, in a way, I do journal through blogs and social media posts – kind of. Having that creative outlet and connection really does a lot for my stress levels. But really, it is more that I am writing than journaling. I rarely sit down with my pen and paper and do the work of journaling. I love writing, but this is the one that I make a lot of excuses not to do.

  • I don’t have the “right” journal
  • I don’t have my journal near me
  • I don’t want anyone else to read it (no one is going to)
  • I’ll think it instead

It is, honestly, a lot of excuses on my part, and something that I am making a goal to start adding in more often, along with my meditation and movement and mental “notes” each day.

Journaling practices, like gratitude journals or “brain dumps”, are some of the best forms of self-care. In fact, they are a core part of the SLP Stress Management Course. They help you to shift to noticing the positive and what’s working, so your brain isn’t stuck focusing on all that is going wrong, as well as give those negative or spiraling thoughts somewhere to live outside of your head. And this helps you to reduce your stress, manage it better, and, ultimately, take care of you.

But they are also really great for self-awareness. In fact, you can use journaling to enhance your self-awareness. While self-care is all about how you take care of yourself in order to show up as the best you can be for yourself and others, self-awareness is defined as by Merriam-Webster dictionary as “knowledge and awareness of your own personality or character”. Basically, it is being more aware or in tune with how you show up in the world, and who you are. This is so crucial when you are starting to work through your stress, burnout, and overwhelm at work, so that you are able to see how you are showing up and how things are affecting you or triggering stress.

You can use journaling to enhance self-awareness, which can help you to reduce your stress and be more aware of it and how it affects you. This is exactly what we dive into, and what we practice a bit of, in my interview with (former) SLP and Mindset Coach, Devin Roscillo of Unleashed Innovation.

Devin is an SLP turned Mindset Coach and founder of Innovation Unleashed, where she hosts regular workshop series and coaching programs to help her clients to see their limitless potential.

In the episode, Devin shares her journey with stress as an SLP, and how it led to her becoming a mindset coach, as well as some specific journal techniques she uses with her clients to enhance self-awareness.

Tune in below or check out all of the SLP Stress Management Podcasts here.

Resources:

SLP Toolkit

SLP Summit

If you are looking to dive deeper into managing your stress as an SLP, make sure to check out the SLP Stress Management Online Course, enrolling soon for Fall 2020.

You can also check out some FREE SLP Stress Management resources by subscribing to the SLP Toolbox below:

Much Love,

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