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29Dec

5 Moves to Practice Barre Anywhere: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Stress Management Uncategorized
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practice barre anywhere

When you are stressed out, as an SLP or just as a human, it is easy to start to let go of the things that actually help reduce and manage your stress. You might find that you:

  • sleep less and work later (or earlier)
  • grab convenient and/or comfort foods
  • stay stationary to work instead of moving around
  • skip exercise in order to save time
  • no quiet, reflective time or meditation, instead continuing to push and do more

The things that help you (and your brain) to process, take a break from, and let go of stress are usually the things that seem ore negotiable when you are feeling overwhelmed and short on time. In the short term, this seems like the best idea, it gives you more time to get done the things that are stressing you out and are taking over. In the long run though, this only allows the stress to build up more, your stress response to stay fired up, and for you to continue doing more and more of the things that are stressful It also allows the stressors to affect you more deeply, instead of building up a resilience and having strategies that reduce the stress.

It helps to work with someone or join a program or listen to a course of podcast that can help you make a plan to start doing these things again and using them, even when you are stressed. This can be a way to help you figure out what strategies you currently are using, which ones you are letting go of, and what might work better for your long tern ad short term goals and lifestyle.

These typically include things like movement, meditation, creating more sustainable and nourishing routines, and taking care of yourself throughout the day with better food, quiet moments, and time to move mindfully.

Movement is a great way to help manage your stress, and is often one of the easier things to include or come back to when you have been stressed. You can feel the benefits right away, it helps you to step away from the stress, and helps you to get out of your head and into your body. Plus you might already have a routine to fall back on, a gym membership (hopefully with online offerings), or some streaming services.

One of my favorite workouts, since I can sneak it in with minimal equipment, space and time, (and not a lot of sweat) is a barre workout. The smaller moves really pack in big results, you maintain a mental focus on your body during the workout, and you don’t need much space, so you can do it pretty much anywhere. For years, this has been one of my go-to workout styles to teach and take (along with yoga and getting outside).

Here are a few moves to help you practice Barre anywhere, anytime:

  • Wide Plie
    • Stand with feet wide, toes and knees turned out. Inhale as you reach your arms overhead, exhale as you sweep the arms down and bend your knees. Repeat 10 times.
  • Narrow Plie
    • Stand with your heels together, toes and knees turned out. You can bring hands to your hips or reach your arms out to the sides. Bend your knees as you exhale (it’s a small move) and inhale as you straighten the legs. Repeat 10 times.
  • Single Leg Reach Back
    • From your Narrow Plie, sweep your right leg to the back corner, flexing your foot. Your hand can stay on your hips. Engage the core as you slowly lift your leg up and then tap it down. Repeat 10 time and switch sides.
  • Knee to shoulder
    • Reach the right leg back again and hold on to a chair if needed for balance. Point the toe this time as you lift your leg and hold it up. Bend your knee, so your leg aims towards your shoulder/elbow/side, then lengthen. Repeat 10 times and switch sides.
  • Narrow Plie Reach Across
    • In your Narrow Plie stance. bend into your knees (you have the option of lifting your heels slightly, but keeping them pressed together). Start with your hands on hips or on a chair. Slowly reach your right arm across to the left corner, twisting through the core but keeping the legs still. Then switch, reaching the left arm to the right corner. Repeat 10 times on each side.

You can find an audio for these barre moves (and more) in the “Barre Anywhere” practice, a flowing barre movement audio, available for free in the SLP Toolbox.

The SLP Toolbox is a free resource library, full of practical tools to help SLPs manage and reduce their stress. It is updated monthly with meditation audios, movement audio practices, as well as an archive of journal templates, self-care checklists and more.

Not a member? You can access the library (for subscribers only) by signing up below:

Looking for more ways to manage your SLP Stress? Make sure to check out the following:

Much Love,

Jessi

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18Nov

Using a Trauma-Informed Lens as an SLP with Rachel Archambault: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Career Advice Stress Management
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trauma-informed lens as an slp

As SLPs, we are faced with a lot of uncertainty, feelings and emotions – from ourselves and those we serve. It is not rare for us to be face to face with trauma – either our own or with a patient/client/student who has faced trauma and is working through it. This is why it is important,a s clinicians, to acknowledge, learn, and approach our work from a Trauma-Informed Lens and Perspective. 

Using a Trauma-Informed Lens as an SLP is not about providing mental health counseling to those in trauma, but instead is about being  respectful, supportive and mindful to the experiences, challenges and struggles that others (and yourself) might have experienced. It is easy to think that the people we work with have never experienced trauma, but the truth is, we often don;t know. 

And, it is worth mentioning, in 2020, most people are dealing with a bit of trauma due to the sudden and swift life and daily changes from COVID-19. 

Relias describes the Trauma-Informed Lens as this: Trauma-informed care shifts the focus from viewing trauma as an injury, ‘what is wrong with you?’ to ‘what has happened to you? What have you experienced?.’ 

trauma-informed lens as an slp

In the latest episode of the SLP Stress Management Podcast, I have the honor of speaking with fellow SLP, Rachel Archambault, to discuss how we can use the Trauma-Informed Lens as an SLP. You might know Rachel from her IG account, PTSD.SLP, or from her conference presentations on PTSD and Trauma-Informed Approach to Therapy.

Here is a little more about Rachel:

Rachel Archambault, a.k.a. The PTSD SLP is in her fifth year as an SLP at Marjory Stoneman Douglas High School in Parkland, Florida. After the traumatic event on 2/14/18, she has implemented trauma-informed practices during her speech sessions to create a safe learning environment. Rachel has also created an instagram page @PTSD.SLP to give SLPs and other professionals the tools to work with students that have experienced trauma. She has presented at FLASHA and has recently been awarded the distinction of Early Career Professional by ASHA.

As Rachel says in the interview “There is no rule book for this“.

During the episode, we discuss what you can do for trauma-related stress for yourself and your students (clients, patients). Here are a few things we talk about:

  • Rachel’s story and how it shapes her work as an SLP
  • Trauma-informed approach to your own stress management and reductions (because, yes, this year has dealt a LOT of trauma to many people)
  • Trauma-Informed Care for your students and those you work with
  • COVID-19 trauma (it’s real and most likely affects you or someone you know)
  • ACEs and resources to learn more about them
  • Resources to learn more about incorporating this approach to your work

Here are some of the resources discussed in the episode:

You can listen below or on your favorite podcast app:

You can also catch up on all the episodes of the SLP Stress Management Podcast here.

If you are looking for some ways to work on managing your own stress as an SLP, make sure to check out the SLP Stress Management Course (you can get info here) and sign up below to subscribe to the SLP Toolbox, a FREE resource library full of tools to help SLPs reduce and manage stress.

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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17Oct

SLPs Need to Rest: Mindfulness Meditation

Posted by: Jessi Andricks Categories: Meditation Stress Management
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slps need to rest

Do you ever feel like you are constantly doing something? Like, even when you are not working or working on work, you are trying to be productive by doing more on your endless to-do list? It’s incredibly common, especially for a field and profession that focuses so much on productivity. But, without a doubt, SLPs need rest. Maybe now more than ever.

As a yoga teacher, for nearly a decade now, there is one thing that has remained constant. It is easy for students to come in, stretch, move, and breathe, but when it comes to the end, where it’s time to really relax and get still – not doing – most people have a really hard time. When given the chance to relax, it is difficult to do, because it seems unusual and unproductive.

I think that as an SLP, you might relate to this as well. Even though the thing you might want the most it time to just BE and not DO, it is really difficult when productivity is such a huge part of your work and daily focus.

But it is so important to take rest. And, SLPs need rest too. Not sleeping, or even really doing (like yoga or meditation), but simply resting to recharge and deeply relax. Doing this for a few moments, almost like a timeout, can help you to let go for a moment, reset, and feel less attached to your daily stress.

A great way to do this is with a yoga “savasana”. If you’ve ever taken a yoga class, this is the part at the end where you just rest, flat on your mat. And it is the part that can be so difficult. But, when you let go and just rest on your mat, it can give you the balance you need from the hectic, productive pace of your daily routine and work.

You can do this by resting on a yoga mat for a few minutes, maybe listening to some music or just being still. If you want a little guidance, you can follow along with the “Savasana Meditation” in the SLP Toolbox. This meditation of sorts will focus on helping you get some rest and relaxation, to help balance out the rest of your day.

You can access the SLP Toolbox, and all the other meditations and tools with it, by subscribing below (if you are already an email subscriber, you can click here).

If you are ready to dive even deeper into managing and reducing your stress, by adding in tools to your daily routine, make sure to check out the SLP Stress Management Course, now available! It also comes with several bonus meditations and movement audios and videos to help you get started right away. You can check it out here: SLP Stress Management Course+Meditation Bundle

Much Love,

Jessi

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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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2Oct

Top 5 Meditation Apps for SLPs

Posted by: Jessi Andricks Categories: Meditation
2 Comments

meditation apps for slps

Let’s face it, as an SLP you are most likely dealing with pretty high amounts of stress on a normal year. Add in all that has happened in 2020 and there is even more to figure out and work through.

One of the best ways to manage and reduce stress, no matter how many stressful things are part of your day, is to have a meditation practice.

Regular meditation can help to reduce the stress response in your brain, rewire the way you perceive stress triggers, and even improve the function of your brain. It can also help to increase your focus, which can improve efficiency and decrease mental fatigue. And, it anything, it gives you a moment to yourself to pause, take a break and check in with yourself on even the most hectic of days.

The tricky part is getting started, and the trickier part is sticking with it.

The key is to choose a program that works best for what you need. Some apps and sites offer meditations that are for one specific thing, such as sleep or anxiety or stress, while others focus on helping you to learn ow to meditate.

Here is a list of my top 5 meditation apps for SLPs (and a few honorable mentions):

  • Calm
    • This app is best known for being free for teachers in 2020. While this may or may not still be happening, it is a very popular meditation app. Plus, the name really says it all, ya know?
    • Calm focuses on guided meditation to help you relax and ultimately sleep better, which can help to reduce stress. This is really great if you find you have a difficult time winding down in the evenings or your mind starts to race when you do close your eyes for sleep.
  • HeadSpace
    • New to meditation or want to make sure you are doing it “right”? This app is for you. Headspace offers a fantastic beginners trial and series that help you to learn how to mediate (and why), and to slowly get you into a doable routine of daily meditation.
    • As one SLP shared “{They} have a variety of meditation! Even children’s meditations”, so it could work for you, your family, and maybe even your therapy sessions. And again, it’s all in the name. who wouldn’t want some headspace these days?
  • Grokker
    • This is a meditation app/membership site, as well as fitness, healthy eating, lifestyle/living, and more. It is really an overall wellness site, that happens to have some really great meditations. It is offered for both individuals and companies, and I have been a user of this site for quite a few years now.
    • You’ll find a lot of meditations on here, as well as mindfulness and stress training videos, from meditation practitioners, mindfulness teachers, coaches and even some psychologists. Plus, there are all the other amazing things that can help with stress available to you.
    • I like that the meditations here vary in length, teacher, and style (some are a bit more “woo” and others are very straight forward).
  • Sanvello (formerly known as Pacifica)
    • The app for “stress and anxiety”. This app was originally recommended to me by my therapist. It offers meditations for free, as well as a subscription you can purchase. The meditations can have music/background noise or none, and vary in length.
    • It also let’s you track your feelings, mood, etc, so it offers a little bit of reflection as well as just meditations.
    • It also offers coaching and can be linked to your therapist/physician for tracking and info.
  • Insight Timer
    • Want a free app? This one might be what you are looking for. Insight Timer offers thousands of free meditations, as well as a meditation timer. There are also programs or courses you can upgrade to, if you want to have even more from them.
    • The meditations are offered from meditation and spiritual “celebrities”, as well as regular, non-famous meditation teachers.

Honorable mentions:

  • My Life app: An SLP recommended this app, as it offers a large variety and helps you target a meditation practice or exercise that would be best for how you are feeling.
  • YouTube: There are so many free meditations on YouTube. One SLP specifically mentioned these meditations, from Jason Stephenson, and there are so many others you could search for by type, length, name, etc.
  • SLP Toolbox and Meditation Audio: Of course, you can download free meditation audios, made for SLPs, from the SLP Toolbox and the meditation audio at JessiAndricks.com. And you can also get access to exclusive bonus meditations when you enroll in the SLP Stress Management Course (self-guided), which is now open for enrollment year-round. You can access these free meditations by subscribing below.

What are some of your favorite apps for meditating as an SLP? Leave them in the comments below or send me an email at jessi@jessiandricks.com. For more on the benefits of meditation, make sure to check out the following courses:

Much Love,

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4Sep

Infusing Mindfulness Into Your SLP Work and Life: SLP Stress Management Podcast

Posted by: Jessi Andricks Categories: Podcast Self Care Stress Management
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mindfulness into your SLP work and life


Mindfulness is a huge buzz word in the world right now. And for good reason – it is MUCH needed with all that is going on and continues to go on. Being an SLP, as you know, can often be incredibly stressful, and many of the students and patients that you see ma also be feeling stress of their own. Mindfulness can be an important tool towards alleviating some of this stress, in your life and in your work.

Mindfulness practices, such as meditation, have been shown to help reduce the reactions to stress and turn down the stress response in the brain. This means they are one of the main tools to helping you reduce AND manage your ongoing stress as an SLP.

Mindfulness has also been shown to help your students and adults to feel more calm and open to learning during therapy sessions. It can help them to feel more settled and grounded, so they can learn the strategies you are teaching and sharing with them as best they can. Basically, it can help take some of the stress out of the session.

mindfulness into your SLP work and life

In the latest episode of the SLP Stress Management Podcast, I talk with fellow SLP+Podcast host, Leigh Ann Porter to discuss all things mindfulness in and out of SLP life. Leigh Ann talks about her own experiences with mindfulness and why she began to use it, how she has used it in her daily life, how it has backfired and how it has. She shares what she tried, how it worked, and what changes she made to make it work even better. She also talk about how and why she started to incorporate it in to her work as an outpatient adult SLP.

You can tune in below or check out all the SLP Stress Management Podcast episodes here.

Leigh Ann earned her master’s in Communication Sciences from the University of Central Florida in 2013, and has enjoyed being an SLP ever since. While at UCF, Leigh Ann was part of a grant to prepare SLPs to work with English Language Learners, earning a graduate certificate of TESOL (Teaching English to Speakers of Other Languages).

Leigh Ann now resides in Kansas City where she divides her time working across outpatient, acute, and inpatient rehab settings. She has presented for ASHA CEUs to regional SLPs on topics such as how the respiratory system and cough influence dysphagia, a review of the literature on dysphagia exercises, and generating measurable dysphagia goals. For multidisciplinary continuing education with PTs and OTs, Leigh Ann has presented on topics such as Cognitive Retraining with an emphasis on memory strategies, and the SLP’s scope of practice & making appropriate patient referrals to the SLP. 

As host of the Speech Uncensored Podcast, Leigh enjoys interviewing colleagues to highlight the diversity in our field and share resources. The Speech Uncensored Podcast was born out of a desire to learn more and share that information. As a lifelong learner, Leigh Ann is passionate about disseminating useful resources and equipping SLPs to provide the highest quality of care. The scope of practice for SLPs is wide, varied, and nuanced. When given the right tools, we can confidently provide quality services to our patients.

Want more tools to help you infuse your day with mindfulness? Make sure to subscribe to the SLP Toolbox, a FREE resource library full of meditations, mindful movement audios and more, to help you manage your SLP stress, reduce burnout and find more balance (aka mindfulness) in your life. Subscribe below for access.

If you are looking for even more, make sure to check out the SLP Stress Management Course and Professional Development Courses.

Much Love,

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28Aug

5 Stretches to Help You Slow Down: Mindful Movement for SLPs

Posted by: Jessi Andricks Categories: Mindful Movement Stress Management
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help you slow down

Do you ever feel like you need something to help you slow down, especially when your work day is full of you “pushing” through to get more work done?

When things get stressful, one of the first things I do is tense up, followed by trying to push through to get more done, even though I am already mentally and physically exhausted. It’s a difficult habit to break, and it is one that shows up in so many different jobs and settings that I have worked in.

The truth is, the pushing through doesn’t actually help or get work done in a way that feels good. I might get the task completed, but it is usually just “done”, with little passion or care behind it, and most likely with some errors due to my being exhausted and stressed.

What would work better is if I could slow down, check in with how I am doing, let go of some tension, and then come back when I am more refreshed and ready.

I’ll feel better about the work when I am done, more connected to it, and much less stressed.

With the new school year (whether you are in the schools or not), during a pandemic, you are probably feeling a lot of “push” and a lot of disconnect right from the start. It is likely that you are trying to create a whole new system of working, feel lack of support, and your body and mind are reacting to the stress – tension, tightness, disconnect and more stress.

It is difficult to take time to reduce the pushing and to slow down instead, but, when you can, it makes all the difference. And it can help you move from a place of pushing, or reacting, to a place of responding and connecting.

Here are some of my favorite ways to help you slow down:

My favorite way to slow down, and check in on what I am feeling physically and mentally, is with a Yin-style yoga practice. Yin-style yoga focuses on holding the stretch for a longer amount of time. The idea is that this helps you to get deeper into the tissues and fascia, letting go of tension and stress that builds up. It also gives you time to breathe and check in with each stretch.

The 5 stretches that I like to use when I am feeling tense are:

  • child’s pose
  • side stretch
  • pigeon pose
  • reclined twist
  • savasana/laying flat

I hold each one for 2-5 minutes and breathe. It helps me to explore what I am feeling physically, and see how I might be reacting rather than responding to the sensations. And then I have time to check in mentally to see how I am feeling with the tension I am working through. Plus, it’s nice to slow down and just breathe for a little while, after pushing through all day.

If you are looking to slow down after pushing through the day, you can download the “30 Minute Slow Down Stretch”, a Yin-style yoga practice that helps you slow down, so you can stop reacting to the stress in your body and respond to it instead – or just take a timeout form your busy day.

You can find it in the SLP Toolbox, a free resource site for SLPs to help reduce and manage stress.

Not a member? You can subscribe (its free) for access below:

If you are looking to dive even deeper into managing and understanding the stress you face as an SLP (even when it is during a pandemic, or maybe especially so), check out the SLP Stress Management Course, an 8-week online course that shows you the what and why of stress as an SLP, and how you can manage it, build a foundation of resiliency, and reduce the stress you face, even when you can’t change the reasons for it.

You can find out more info here: SLP Stress Management Course.

Much Love,

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