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Whyyyyy are there so many articles about self care ideas for SLPs? Maybe because the only support we get is telling us to go cry quietly in our cars and not make a scene, ya know? Or “I’m sorry you’re struggling, there’s pizza in the break room you’re welcome buh byyyyeee.”
Cool cool cool. Being an SLP in most any setting can be HARD. And while I’m all about self care when you can find the time (I’m looking at you, Sunday), it’s good to find some kind of time to carve out every day – not to cheese out, but I read something once that called it “watering your own flowers” and I really love thinking of it that way.
Here are some tips for SLP self care that have helped me (beyond snorting lavender in a bubble bath):
There are a ton of apps, but the one I use the most is Insight Timer, and it’s free (there is an annual fee to be able to download or listen to full courses). It’s basically the YouTube of meditation recordings, lasting from one minute to one million (maybe not that much). Pop your headphones in for a quick 1-5 minute mindfulness session or to help you sleep.
Take a few minutes to stop and stretch, take a walk on your lunch break, climb some stairs, roll your shoulders, stand up, do a boogie, joust, whatever you want. I typically avoid this and yet I always feel better after.
Oh please, like I wouldn’t have “hang out with a pet” on my self care list. Stop and give your pet some scritches! Or find someone else’s dog! It’s a win win for both parties. Or look at animal videos and laugh.
If it’s your thing, journal. This is not my thing, but sometimes when I can’t sleep all it takes is writing a to-do list and getting my random, running thoughts on paper or in my notes app.
During a particularly stressful time, my friend Alexis suggested this: write down everything you’re stressed out about at the moment. Then go through the list and see if any of them can be ignored because they aren’t real (you can tell this advice was hand-tailored to me), which ones you can quickly solve in a few minutes, and which ones need a game plan. Solve the solvable and ignore the rest (easier said than done, but some worries honestly aren’t worth it).
Drink water, eat a snack, don’t be hangry. Did you know snacks are the most important meal of the day?
Ok, here’s where it gets harder. It may be time to have a brain dump and seriously consider what is making you (the most) stressed and start contemplating and implementing some good boundaries between your professional vs personal life. This could look like: taking solo lunch breaks, leaving work at a reasonable time, don’t take work home with you. I understand sometimes this isn’t happening but it’s worth a brainstorm session, even to think about what’s realistic and what isn’t.
Your friends and family love you. In addition to just spending time with them; if you need to talk it out, do it! It’s ok to tell them if you’re in the mood for advice or a vent session. Also, if you’re unhappy, this means having important conversations about your needs and boundaries with family members and/or managers.
Treat yourself to a little something you love, whatever that means for you. It could be as simple as lighting a delicious smelling candle while you work. It can be something very small and very free.
As I used to tell my patients, if you want to remember your pills in the AM, use an alarm or make it obvious enough to add it into your routine. In this instance, you could carve out ten minutes every morning for some you-time. Or it could mean using an organized scheduling system to increase efficiency in the not-so-fun tasks, hopefully freeing up time elsewhere.
Ain’t no thang! I’ve been on medication since 2012 (hmm, since the year I graduated) – but I’ve had depression and anxiety my whole adult life. No shame. Medication changed my life. And therapy! It’s ok to ask for help!
If you’re up for it, start seriously thinking about a huge lifestyle change. Is your job killing you not softly, but hard? I sincerely hate that journey for you. People love to give this advice like it’s easy and I know it’s not. But if it’s a possibility you may want to consider it. (There are a lot of groups on Facebook for SLPs looking to slip out – search “Alternate Careers for SLPs”).
That’s rich, me talking about mindset! But I’ll tell you this. You got Imposter Syndrome? Well spoiler alert, everybody else does too in some way or another. Remind yourself of that! If they don’t seem like they do, they’re good at hiding it, or have a ton of experience in that one thing, or maybe they’re a narcissist, who knows.
You’ve probably read this on a sign at the laundromat, but it’s true: don’t compare your chapter one to someone else’s chapter 20. I do this a lot. As my favorite sticker says, good things come to those who keep going.
It doesn’t mean much coming from me, a stranger, but thank you for what you do. You don’t have to be an A+ SLP all of the time. Impossible! Social media gives dangerous expectations. Sometimes B- work is best. Heck, sometimes I give F- work and that’s ok too (and sometimes I don’t give an F at all, haha, jokes).
It’s progress, not perfection. I don’t do all of these all of the time, either; how would I find the time to work? But I try to water my flowers every day in some way or another.
I hope some of these tips were helpful!
How do you treat yourself to a little self care? Let me know in the comments!
