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11May

How to Have a Better Morning as an SLP

Posted by: Jessi Andricks Categories: Reduce Stress Self Care
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Morning routine

You may have heard of morning routines before, and felt that either they would be awesome to have, you absolutely love having one, or you in no way saw that happening for you and it’s not important anyway, or somewhere in between.

I am someone that dreams of having a morning routine – I wake up before the kids, do some quiet time (like meditation, stretching or journaling) with my coffee, and then get a little bit of writing and creating done before the kids are awake.

In my mind, I am up before anyone else in the house for an hour or so and then everyone slowly wakes up to a productive, put together, and awake mom. And then I am ready to take on the day and rock it as an SLP, without having to worry about fitting in coffee, moving, getting dressed, journals, etc.

Right now, it is more like, roll out of bed when the baby wakes up or the kiddo comes in to my room. Sleepily try to get breakfast, feed a baby, make coffee and then get dressed mid-morning and squeeze all my work into small windows throughout the day, eventually just working at night.

It’s less than desirable. And each day I plan to make it different, but usually end up in the same routine. Change is hard, especially when things are this uncertain (at the time of publication, there is a global pandemic going on).

But on a recent morning, I woke up 10 minutes earlier – not on purpose. I did a quick meditation, got dressed and had more time to get everyone else ready. It wasn’t my ideal, dream morning routine, but it ended up giving me MUCH more time throughout the day, and I could use my energy to do things I wanted, instead of feel overwhelmed, stressed and constantly “behind” (on what, I’m not sure).

I hope to keep this small shift going, and slowly lead to bigger shifts and changes in my morning as I can.

Morning routines are important, even though they sound a little fluffy and superficial, because they can set the tone for your day – either rushed and lacking energy or calm and energizing – and help you to have those small moments to check in, set up your day, and see what you have going on (or do something for yourself), without feeling pulled in a million directions immediately upon waking up.

Here are a few ways to create a morning routine:

  1. Wake up just a few minutes earlier, and then build on it.You don;t have to go all out right now. That amount of overwhelm can set you up for a pass/fail mindset, where you feel like if you don;t do it exactly, then it isn’t worth it at all. INstead, keep building up on small changes that will make it happen easier.
  2. Use the time to check in with yourself. See how you are doing that day, before you have demands from work, family and life floating in. Are you feeling good, tired, stressed, overwhelmed, energized, motivated, etc? From there, you can see what you need from your day and what you can expect from yourself. (it is ok to not be 100%).
  3. Do a little self-care. Move, meditate, journal, create, anything goes here. You could even sit in silence with a cup of coffee or go for a walk in your neighborhood (if it is safe to do so where you live).
  4. Set an intention. You could think of this as a to-do for the day. This gives you a little extra motivation and awareness as you move though, so everything you do can be in alignment with that intention and purpose for your day. 
  5. Get some sleep. I know this sounds counterintuitive to telling you to get up a little earlier. Make sure you are still getting sleep. If needed, go to bed a few minutes earlier. You could maybe set an alarm when it’s time to start getting ready for bed, or decide to watch just 1 or 2 shows in the evening.

Even just doing one of these morning routines can start to create that small shift that leads to you taking charge of your day, instead of feeling like the day is taking charge of you. It can help to better manage your stress and bring you more balance during your day. Start trying them and see what works best for you. Change isn’t easy, but this shift is worth it.

Looking for more resources? Try the SLP Toolbox. It is a FREE resource library full of useful tips and tools, perfect for morning routines, such as meditation and movement audios, journal templates, self-care guides, and daily “must-do” checklists, designed to help you reduce the stress you feel as an SLP.

You can sign up below.

If you are looking to check out more SLP Stress Management, make sure to check out theses courses: SLP PD

Much Love,

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20Jan

Dear SLPs, Please Don’t Cry In Your Car

Posted by: Jessi Andricks Categories: Burn Out Career Advice New SLP Reduce Stress Self Care
8 Comments

stress management

You may or may not have seen the recent article in the ASHA Leader Magazine, that talked about things like Emotional Intelligence and overwhelm and other things, including Stress Management. First, thank you to ASHA for publishing a piece that talks to stress in our field. No matter how you or I may feel about this piece, it IS good that this type of thing is starting to be talked about and we are able to have conversations about our stress and what to do about it. Awareness is the first step after all.

But, secondly, there were a few things here that really missed the mark. In the Stress Management paragraph, there was talk of breathing exercises and exercise/movement, which is GREAT advice for managing stress. These things have been studied and show that they can help to reduce the stress response in the brain and body, and in turn help you to manage stress. Other things, such as bubble baths and aromatherapy were also listed. These don’t necessarily go deep enough to help with truly managing stress, but they can be relaxing and this is a start.

However, there was also another suggestion for stress management that was just not quite ok, and really missed the mark. This was the suggestion that as SLPs, needing to manage our stress, we go ahead and cry in our cars.

While I think (or hope) this was meant as crying once in awhile for a release (or better yet, was a joke that didn’t translate well when read), this is in no way true stress management. It might help in the short term, but doing this day after day is not realistic and would end up feeling awful. And unfortunately, there are some SLPs who know this first hand.

I do believe that this article was well intentioned, but it just simply backfired and does not really give us tools we need, as stressed out and overwhelmed SLPs, to manage stress and prevent Burn Out.

Here’s the deal, as SLPs, most of us are really freaking stressed out and heading towards burn out, if we aren’t already there. You may be experiencing this or may be close to it yourself. I’ve been there, and I ended up quitting for several years.

It took me many years to work through this before I could make my way back into the field. And during that time, I studied things like yoga, mindfulness, meditation, wellness coaching and mind-body fitness – all things that are actually good for reducing and managing stress.

Now, I work with other SLPs to help manage and reduce their stress through Stress management coaching, webinars, articles, resources, presentations, speaking, etc.

With all of this, there is one thing I know for certain:

Crying in your car is NOT a technique, its a sign of chronic stress and burn out left unmanaged.

Bubble baths and aromatherapy are relaxing, sure, but true stress management goes much deeper. It seems as though this article meant to approach it, but didn’t quite get to what SLPs really need and how much stress there is for many of us each day. We need DEEP knowledge about stress and tools that pertain to us.

Instead, we need to try less distractions (binge watching to ignore our feelings) and fluff (bubble baths) and do deeper self-care work, like mindfulness, meditation, movement, journaling, etc that have been studied and help you both reduce the stress response thats been triggered and shift your mindset so the stress doesnt continue to affect you as deeply (because unfortunately some of the things that suck wont be going away anytime soon). We need articles and courses that teach us these and share info on them, even if we already know that they will be helpful or have heard about them before.

Because knowing is one thing, but doing is another and it is MUCH more difficult.

For the last 3 years, I have been working to share resources and info on this topic. In recent months and weeks, I’ve been wondering how much I really had to offer or if I should really continue to share about stress management for SLPs. Let me tell you something, this has lit a fire within me. In this next year, I plan to have even more opportunities to help you and other SLPs to manage and reduce their stress, so we no longer have to resort to crying in our cars.

For now, try things that can actually help:

  • Meditate: It helps your brain rewire
  • Journal: It can help to let go of stress and build in more positivity/gratitude
  • Move your body: it lessens the stress response
  • Breathe deeply: it’s simple but signals to your nervous system that you are ok, and reduces the stress response you can be stuck in

If you want more resources, please check out my current have articles, podcast episodes, a free resource library, and links to CEU courses here on my site http://jessiandricks.com. These are updated regularly, with more podcast and resources each month, and new webinars throughout the year.

This year I plan to expand the reach and community, so we can all work on this together, making it easy to not only know but to put it into action. This will include expanding and reopening online and private SLP Stress Management Coaching.

I know it’s not for everyone, but hope it helps those who need it.

For now, you can sign up for resources below:

You can also reach out to me at any time with questions, collaborations or to learn more about SLP Stress Management Coaching via email: jessi@jessiandricks.com

Much Love,

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16Dec

What to Look for in a CF-SLP Job Opening

Posted by: Jessi Andricks Categories: Career Advice New SLP Reduce Stress
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CF-SLP Job Pinterest

When you are looking for your first job as a new graduate, there can be a lot to consider. Most will tell you to look for a CF-SLP job opening that pays well and that you like, or maybe has really good hours. This advice isn’t wrong, and can be a great starting point, but there is a lot more to consider if you want to have a successful year that sets you up for MANY more years to come.

If you really want to have a successful CFY, you need to also consider how you want to experience the year and feel during the process. Do you want a lot of support or  a lot of freedom? Do you want a more flexible schedule or something standard and steady? These are also things to consider when you start to look for a CF-SLP job opening.

And when you look at this things and maybe go even deeper, it can help you to have a much more enjoyable, and much less stressed first year as an SLP.

Here is what to look for in a CF-SLP job opening:

  • Pay:
    • Ok, yes, this is still important. Not only the amount you get paid, but HOW you get paid.
    • You may want to consider if you are looking for a salary position or work as an independent contractor. Working as an IC can often pay you more per hour, and if you contract into the schools you get a little less stress from before and after school duties and meetings, but you also might have to do a little more work when it comes to saving for taxes.
    • Being salary is great, because you know what you will make each paycheck, so it is easier to budget. These positions can sometimes come with a little more responsibility outside of work, much as bus duty in the schools, and you won;t get paid for the extra hours you spend at work.
    • It also is good to look at how much you need to make to live the lifestyle you want, especially if student loans are about to kick in.
  • Setting:
    • Setting is important, but not always in the way you might think.
    • Usually, the advice is to find a job in a setting that you are super interested in or that you are very passionate about. This can be very helpful, and keep you engaged in your work, but might also be a little unrealistic as a new SLP grad.
    • As a new grad, you might not know the full scope of the work or how the day to day for that particular work might be. Looking for something that fits your desired day to day schedule (time for breaks, shorter day, longer day with time in between patients, traveling, early day, 9-5, etc) might be a better way to find what will really work for you, rather than something you are passionate about, but will drain you (think if you are NOT a morning person, but the clinic for your “dream” caseload starts at 7am. It sounds exciting, but you’ll be exhausted and might start to resent it). Finding a balance with this can be key.
  • Support:
    • When you are looking for a CF-SLP job opening, another thing to consider is the amount of support that will be offered vs the amount of support you are wanting or needing. There are some CF positions where you will basically be left to your own, with a few check-ins here and there. This could terrify some new grads, or make others feel like they are finally free to do the work their way. Or you might be in a setting where there is support all around you, leading you through each step, which could be awesome if you don’t quite feel ready to be left on your own, or may leave you feeling micro-managed and not trusted.
    • When you look for your new job, ask what the support will be like and see if it matches what you are wanting and needing.
  • Turn-over:
    • If there are job openings because SLPs are leaving this position left and right, you may want to look deeper into what is really going on. Is it a caseload that is super challenging? That might be ok if it is something you are really wanting to work with and are up for a big challenge. Is it poor management or lack of support? You might want to reconsider. Knowing what it is really like to work there, or why others have left, will help you to know if it is a good fit for you in the long run, or something you would have to “survive” for a year (which just makes for a LOT of stress that can continue through your career).
  • More training:
    • One of the hardest things when you first start out is feeling like you don’t know enough. You WILL know a lot, but this feeling is bound to come up, and it can be really overwhelming. To help, look for a place that will help support you in learning more. This might be offering a stipend for CEU courses or reimbursement, supporting you in more extensive training to help you specialize or even offering their own training to help you continue to learn and grow as a clinician.
  • Work-Life Balance:
    • This is often key for finding a job that will work for your entire CFY, and fr the rest of your career – do they support or encourage work-life balance? Without this, you are bound to feel stressed, overwhelmed and burned out really quickly, which can lead to a life-long career of stress, dispassion for your work, or even leaving the field entirely. Trust me, I’ve been there (with SLP jobs and even in yoga jobs).
    • If it seems like the amount of work would be impossible to finish at work, or the hours might be incredibly long, or the mentality (as many grad school programs can be) is that “SLP is your life now”, then it might not offer much in terms of balance.
    • Look for a company or position that encourages you to grow as a professional, but also encourages you to leave work at work, keep caseloads in check, and continues to support you as needed, whether in CEUs, supervision, mentorship, or just having someone you can count on.

You CF year as an SLP can be incredible in many ways. It can inspire you to do more continue to grow in the field for years to come, and it can also be incredibly overwhelming and leave you disheartened at times. To help know what to look for in a CF-SLP job opening, make sure to consider some of the above tips and advice.

For more on managing your stress as an SLP for the long-haul, or preventing it and setting yourself up for a rewarding career for years to come, check out the FREE resources in the SLP Toolbox. You can sign up below:


And don’t miss these CEU/CMH opportunities on some of your favorite SLP Professional Development sites.

Much Love,

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24Aug

How to Survive Your First Year as an SLP

Posted by: Jessi Andricks Categories: Career Advice New SLP Reduce Stress
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First Year as an SLP Pinterest

There is nothing like finally finishing with graduate school, passing all of your exams (including the Praxis), getting your license and starting our very first job as an SLP. Your first year as an SLP is one full of firsts and thrills and wins, and can also be one that is surprisingly more challenging than graduate school ever was.

Here is the truth – starting your first year as an SLP is incredibly exciting and can be incredibly overwhelming.

  • You are finally out of your own, but still under supervision for your CFY.
  • You get to make the therapy and diagnostic calls.
  • You can make the schedule and see your students and clients when you want to (mostly).
  • You are an SLP (CF or CCC).

This is all incredibly powerful and can be liberating, but at times it can also leave you feeling like  you’ve been left alone in the wilderness with limited tools for survival. It can be hard to figure out how to survive our first year as an SLP. You may feel like you are a bit isolated, without your cohort of future SLPs by your side each day. It can also make you feel like you are inadequate or need to spend all of your time researching, prepping and planning. This alone can make that first year seem like sink or swim, and can set you up towards the road of chronic stress and burn out.

If you feel this way, in your first year or your 30th year, it is ok. We have ALL felt that way at some point in our SLP career. Luckily, there are a few things you can do in your first year, or starting where you are now, to help you survive and THRIVE from here on out as an SLP.

  • Remember that you know more than you think, and you can always find the answers
    • One of the biggest things when you first start out is gaining and keeping confidence in yourself and your ability to do the work. You may have a supervisor that seems like they are able to know everything, but chances are they have either been around for a long time and have learned a lot along the way, or they know where to go to find the answers.
    • It is ok to not know everything. In grad school, you had to have all the answers for the exams. In the real world, if something is unfamiliar or you want to know more, you can go and research more about it. Look the latest news or articles, head to the ASHA Leader Live, rifle through your textbooks, ask another SLP (FB groups are great for this), take a CEU course, or even listen to a podcast.
  • Set up a schedule that works for YOU
    • You don’t have to follow the schedule you are taking over, or the one that is “typical” for everyone. Just like every standard therapy practice may not work for every patient/student, you may have different scheduling needs than the other SLP you work with.
    • Look at start times and end times, figure out when you need breaks, and take note of when you might need some downtime for paperwork (or to recharge after being “on” with your patients). Having clear times to start and end your day will help keep you from coming in early and staying late regularly, which often lead to much more stress. Breaks will help you to recharge, clear your head and feel more connected to your work in the long run, as well as help keep your efficiency and energy levels up.
  • Don’t be afraid to ask for help
    • This can be so hard to do, but is essential. If you aren’t sure of something, whether it is a treatment or therapy idea or you don;t know ow to figure out your caseload, it is ok to ask for help.
    • Reach out to your mangers or admin as needed, especially with scheduling and caseload management. Look to your CF supervisor for guidance in any and all aspects of the job. You can even reach out to your fellow CF’s and see how they are doing.
  • Keep it Simple
    • One of the biggest things that happens for people trying to survive the first year as an SLP is over-planning. This can be really fun, but can also be a HUGE time-sucker.  The truth is, your patients/clients/students don’t need a TON of complex activities. They will benefit from routine, from familiarity and from simplicity.
    • For planning, have a few go-to resources that you can use with a wide-range of students or clients, and can easily grab and use. Then, if there is time, you can plan more elaborate activities and build up from there.
    • Have a few seasonal themes you can use if you want to add in some fun, but keep it simple and reuse them.
  • Invest in Yourself
    • You have invested so much in your education. Remember to invest in yourself.
    • Take time each day, or most days, to do something good for you in the form of self-care.
    • Try a morning or evening routine to help you set your intentions for the day or to unwind after a long day.
    • Leave work at work and plan a “transition” at the end of the work day to help you switch your mindset from work to home.
  • Build Community
    • Isolation is one of the things that can make it really difficult to survive your first year as an SLP, and can set you up for years of feeling isolated. After being in grad school, with many other peers, not having anyone you know or even any other SLPs at your work can be difficult.
    • Try joining online groups, such as FB groups or follow SLPs on IG, to help feel like part of a community.
    • Plan meetings/outings with your grad school friends or new SLP friends.
    • Make friends and build rapport with other professionals at your work, such as OT, PT, teachers, etc.
    • All of these people will likely be going through similar struggles or will have been through them before. It helps to have people who really “get” what your day is like and can help you work through the stress.

Your first year as an SLP can be incredibly challenging, but can also set you up for an amazing, long, fulfilling career. Give these a try and see how they work for you, especially if you are already feeling overwhelmed. For even more on managing your stress as an SLP, make sure to check out these CEU/CMH webinars, and sign up for FREE stress management resources for SLPs in the SLP Toolbox below.

Much Love,

1741931346171517140715

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4Jun

Do SLPs Suffer from Chronic Stress?

Posted by: Jessi Andricks Categories: Burn Out New SLP Reduce Stress
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SLP Chronic Stress Pinterest (1)If you are an SLP and starting to feel like you are constantly stressed, and that it just seems to keep building, you might be suffering from chronic stress.

While it would be great to say that SLPs do not suffer from chronic stress, that would be far from the truth for many SLPs, practicing and non. Being an SLP is a wonderful profession and career choice, but it also carries with it a lot of responsibilities each day; ever-changing paperwork, caseloads, and protocols; and requires you to give more of yourself than you might expect to give.

What are the causes of Chronic Stress for an SLP?

Chronic stress is what happens when the daily stressors you face, whether big or small, are left unmanaged over time. They begin to build, until your body and brain are stuck in a “cycle of stress” that has you feeling the constant pulls of stress, as an SLP and outside of work as well. When left unchecked, this chronic stress can grow and eventually turn into full-blown burn out.

It happened to me.

In undergrad, I was absolutely obsessed with what I was learning in my CSD program. Life was good, I had little outside stress and I thoroughly enjoyed my course work. When I went to graduate school, there was a very different vibe – it was much more competitive, while undergrad had a vibe of sharing knowledge. I was also living in a new city, my fiance was preparing to leave the country on a deployment for 8 months, and I was working 5 nights/days a week. I lived alone and was responsible for all of my own household “duties” and errands. I had little to no time for “fun” or going out with friends, or just enjoying the beautiful city I lived in.

Stress started to sink in, rapidly. I felt really disconnected, had little to no passion for my work, and never quite felt like I was achieving or doing anything, especially after years of pushing to get my degree. In the years to come, I never got out of the stress cycle, even when I had more freedom to decide how I ran my days,  and eventually became completely burned out in my third year as an SLP.

I really thought I had chosen the wrong career. No one else I knew seemed to feel this way. Around me, SLPs seemed to be thriving and really “into” their work – staying late and coming in early. I felt alone and isolated, which only fueled my stress more. If I had been able to recognize that I was becoming chronically stressed, I might have been able to prevent burn out and reduce my overall stress levels, breaking out of the cycle of stress.

The thing is, it is really hard to recognize chronic stress for what it is when you are in it, and it can be even harder to explain it to non-SLPs close to you (friends, family, partners, etc), because you feel like they just won’t “get it”. This makes it difficult to work through and to reduce, but once you do recognize it, you can work through it, manage it, and feel that you are finally in control of the stress.

What does chronic stress for an SLP look like?

  • Lack of passion: If you were once really passionate and interested in learning about your career (or future career), but now feel like you don’t want much to do with it, you might be suffering from chronic stress. Chronic stress for an SLP, especially when it is starting to lead to burn out, can make you feel a bit apathetic or disconnected from your work, and often appears as boredom. This can be one of the telling signs that something is off in your work or day, and that stress may be to blame. If you are feeling this lack of passion, try 2 things. First, find some outside hobbies to help you feel engaged in something during your week. This will help some of the stress fade and help you feel more balanced. Once it does, then you can look at your work itself. Second, sign up for some new courses or ask to take on a project that you are interested in at work, in order to start to feel more connected and passionate again. 
  • Pushing through: Chronic stress for an SLP can often time make you have frantic, nervous, hyper energy that keeps you feeling like you need to push through to finish your work. This might look like working up until the point of exhaustion or beyond to get an IEP done or taking on every last patient you can in one day (even if it’s 100% ok to wait until tomorrow). This energy pushed you, but it is not in a sustainable way, and leaves you feeling drained and depleted once you do finish your day. It could also look like showing up early or staying late to finish work, which could lead to feelings of resentment towards your work, or that you’ll “never get it finished”, or just really throw your life out of balance.  If you are feeling this way, make sure to set timers to give you breaks when you are working on projects. Also, set a firm time to leave work (not too late or too long after the end of the day), so you are leaving on time and leaving work at work. 
  • Feelings of isolation: Sometimes, when you know you are feeling stressed, it can make it seem like you are alone. Even though it seems this way, the majority of SLPs, sadly enough, are feeling stressed by their work and the imbalance in their lives. This is true for most other Helping Professionals as well, whether in the education or medical setting. So even though you feel alone and isolated, you most likely are not. To help feel less isolated when you are stressed, reach out to a fellow SLP friend or another colleague and set up a break or coffee date or some kind to talk about your stress. use this as more than just a venting sessions (although that can be helpful to start) and come up with some ways to help each other or to be accountable for each other. Just having someone who understands can be incredibly helpful. And if you are the ONLY SLP at your work, and this leaves you isolated, set up some dinner dates or weekend self-care dates with other SLP friends or people in your area. 
  • Lack of competence and confidence: There are times when you won’t know exactly what to do with a client or student, but those times are rare. Most likely, you’ll need a refresher or to go research something quickly, and be able to treat the patient or refer them to someone else. And if you are the only person they can see, chances are, you do know more than you realize, or you can find the info, to help treat them. SLPs are resourceful. However, chronic stress for an SLP can make it feel like you don’t know what you are doing when faced with a case you are less familiar with, and this stress can continue to grow until it makes you feel like you mist not be a very good SLP. Chronic stress for an SLP can also make it harder to problem solve ad figure out a solution, because stress hijacks some of the problem solving parts of the brain, making it more difficult to work though problems. If you are feeling this way, there are a few thing to do. First, remind yourself that you know more than you think and you are capable of learning even more. Find mantra or have a motto to help you through times like this. Then, you can reach out to a colleague, look through references, or even sign up for some courses to help you learn even more and continue to grow as a clinician. 
  • Changes in your mood: One of the biggest ways chronic stress for an SLP shows up is in your overall mood. When you are stressed, you might notice you feel more annoyed or irritated, you have less patience and you overall have a more cynical attitude or approach to work – or home. Or it might feel like anger, uncertainty or even nervousness, or really any type of change. This is usually one of the first things that people notice when they are starting to wonder about stress. It is also one of the biggest things that seeps out of your work zone and into your family and daily life. If you are noticing that you feel irritated, less patient, annoyed, etc, the best things for you to do are to bring more balance into your life through self-care. Things like meditation, journaling, mindful movement, and reflecting will give you time to take a break from work, shift your focus, and turn your attention inward to work through the feelings and stress that is there. 

Chronic stress for an SLP is something that most SLPs are facing, but it doesn’t have to be something that sticks with you, or that you have to experience as an SLP. Below you can sign up for (FREE) resources designed specifically to help SLPs work through their stress:

For even more insights in to chronic stress for an SLP and what you can do to help manage it, check out these online CEU/CMH courses available now: 

Much Love,

1741931346171517140715

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16Dec

Meditation for SLP Holiday Stress

Posted by: Jessi Andricks Categories: Meditation Self Care
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Meditation for SLP Holiday Stress PinterestFeeling stressed about your break or the Holidays in general? Give this meditation a try to melt away the stress and bring some calm and peace back into your holiday season.

 

Want more meditations? Make sure to check out the Meditation and Audio library, and subscribe to the monthly newsletter for a free meditation practice straight to your inbox, as well as access to the SLP Toolbox, where you’ll find more meditation audios, journal templates and more.

Much Love,

1741931346171517140715

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13Nov

Quick and Cheap Pumpkin Spice Latte for SLPs

Posted by: Jessi Andricks Categories: Nourishing Recipes for Busy SLPs Self Care
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PSL for SLPs Pinterest

#butfirstcoffee

I can’t tell you how many times I have seen that on my Instagram feed, mostly from other moms of toddlers and other SLPs. As SLPs who are stressed out, tired and often running on empty, coffee seems like the cure for it all, and pumpkin spice is the flavor of the season.

Honestly, I love coffee, but as a Stress Management Coach, have a love/hate relationship. Yes, it is delicious and I have a cup or two a day. But if I find myself for others using it as a way to get through the day, or the amount seems to skyrocket, then there might be and imbalance going on and some much needed self-care long overdue.

Even so, if you are a lover of coffee, or at least PSL, here is a recipe that is caffeinated and has some extra nutrition. Plus this cheap pumpkin spice latte won’t break your SLP bank.

Ginger and cinnamon help to aid in digestion and reduce stomach irritation that can accompany coffee. Nutmeg helps to calm any jitters (as does decaffeinated coffee) and the fat in the coconut whipped cream, even from a jar, helps you to absorb the nutrients in the pumpkin and even the anti-oxidants in the coffee.

Ready to try it? Grab your favorite brew and a blender, and give it a go.

Quick and Cheap Pumpkin Spice Latte 

Makes 1 large mug of coffee

1/2 cup hot brewed coffee (decaf works in the evening!)

1 cup unsweetened, vanilla almond/soy/cashew/coconut milk

1/4 cup pumpkin puree

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

1/4 tsp cloves

*optional 1/2 tsp vanilla extract if you use regular or non-vanilla milk

Blend all ingredients together in your blender until slightly frothy. Top with whipped cream (I used coconut whipped cream) and a sprinkle of cinnamon if desired.

What is your favorite go-to for coffee? Leave it in the comments below and (if you love it) share this recipe on IG and FB using the hashtag #SLPPSL .

Enjoy!

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11Nov

How to Feel Less Drained and Exhausted as an SLP

Posted by: Jessi Andricks Categories: Gratitude Journal Techniques for SLPs Reduce Stress
Comments Off on How to Feel Less Drained and Exhausted as an SLP

Feel Less Drained PinterestIf you are an SLP, you might feel like the good parts of your day are far and few between, and that they are outweighed heavily by the harder, draining, and “bad” parts of your daily work. It has nothing to do with patients or students (usually), and often has more to do with the stress that comes from the other aspects of your work – more emphasis on direct vs indirect therapy services, ever-changing paperwork and protocols for billing, less and less control over your caseload and schedule, and being “on” for 40 hours a week.

These things can often leave you feeling drained, exhausted (mentally and physically), and sometimes you might even feel anxious about the week ahead or dread going to work the next day. They also often have nothing to do with why you became an SLP in the first place, or the joy and passion you once had for your career.

When you start to feel this way, you are often overloaded with stressors that pile up each day, either because there are so many or because you have no way to manage them properly. This can lead to chronic stress and burn out. Your brain gets stuck in a pattern of being on the lookout for stress and then creating more stress because of it. It keeps you focused on what is not working each day, rather than noticing the things that are working. This is what you need to switch to feel less drained and exhausted as an SLP.

To create a shift in your brains patterns, and start routinely noticing things that are working and going well, you can do practices that create and cultivate more positivity in your day. This doesn’t mean you have to change jobs to one with less demands or overhaul your daily schedule – these things often can’t be changed and would come with a new set of stress if you did. Instead, you practice looking for the positive, and noticing moments that otherwise might go unnoticed, so you shift your attention to what is working for you, putting your energy, time, and thoughts into those things.

One simple way to do this is to create more gratitude through a journaling practice. Gratitude journaling helps you to shift out of the negative stress cycle in your brain and into a place where you are cultivating more positivity.

Gratitude Journaling Benefits:

  • Notice what is working each day
  • Shifts your brain patterns to notice more good moments
  • End/Begin the day on a positive note
  • Gives you a break in the day

Research in the field of Positive Psychology has shown that it takes 3 positive moments to make up for 1 negative interaction, and that if we end a moment or event on a positive note, the entire thing seems more positive. This is how your brain starts to shift and more “good” moments start to happen in your day, reducing your overall feelings of stress. This can be key to helping you feel less drained and exhausted as an SLP.

How to Gratitude Journal:

  • Write down 3 good things from your day
    • They can be small or big
  • Do this at a set times each day
    • Morning to set your intention for the day
    • After work to transition from work to home
    • Evening to end the day on a positive note
  • Aim for 5-7 days a week

Once you get started, you can do this most days each week, either in the morning, end of your work day or right before bed, to help you train your brain to notice what works, not just what doesn’t. When things do feel stressful, you’ll also have a journal full of good things that have happened on a daily bass, to help you shift back into a more positive state. It doesn’t mean you ignore the hard times, but that you are able to rebound from them easier and are less affected by them.

If you are looking for more ways to start a Gratitude Practice, make sure to join the SLP Toolbox, a free resource center for SLPs, where you’ll find printable Gratitude Journal templates, as well as meditation, self-care checklists and other stress-reducing resources designed specifically for SLPs.

You can access them by signing up below (plus you’ll get a free 7-day Stress Less Challenge sent straight to your inbox).


Much Love,

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