8 Self-Care Tips for Speech-Language Pathologists This Winter

Embrace the Warmth of Self-Care this Winter

Who decided that Halloween, daylight time change, and elections would all happen in the same week?!

Last night as I was leaving our University clinic, it felt like 8:00pm and it was only 5:30!

As the cold winter months arrive, in addition to our workloads, it is more important than ever for speech-language pathologists (SLPs) to prioritize self-care.

Our profession has become increasingly demanding and SLPs report stress levels are on the rise.

Since many of us are trying hard to achieve work life balance while also serving our clients and students, here are eight self-care tips tailored just for you.

I hope these tips help you stay motivated and rejuvenated even as the air turns chilly.

1. Maintain boundaries

Lots of SLPs have the following traits in common: we tend to be people pleasers, eager to help others, highly sensitive, and perfectionists. As a highly sensitive person, I love the website Highly Sensitive Refuge.

In this article, they discuss boundaries as a way to preserve energy. As the author notes, "No" can be a complete answer, don't surround yourself with people who are draining, and busyness is not a badge of honor.

These tips to maintain boundaries preserve your energy to begin with so you are not approaching burnout on the regular.

2. Make warm drinks a ritual

Your schedule might be hectic, but allocating time for hot drinks so comforting in the winter. Whether you like coffee, herbal tea, or hot chocolate have them at the same time each day so you look forward to it.

I savor coffee in the morning and turmeric tea at night. If you have clients back to back, try warm turmeric tea as a calming antidote to your busy schedule.

Self-care starts on the inside with small, warm comforts. Slowly sip to enhance your productivity.

3. Work Smarter, Not Harder

As an SLP since 2008, I have definitely found ways to be more efficient so work does not come home with me.

Yes, there are times I feel spread thin, working at a University setting and contracting with private practice/schools, but I am constantly evaluating what works and what doesn't. For me, that means:

• I prioritize my family and kids, so if there is a choice I choose being home.

• Check email at work, but not at night. Work emails can wait. I promise.

• Streamline your process. Reduce planning time by signing up for my monthly freebies. Get your first free gift here.

• Or grab a seasonal bundle like this Winter Speech Bundle to carry your older students through the whole season- no planning required!

4. Read Daily

Reading is one of the most calming activities you can develop. While scrolling social media may feel rewarding (thanks, dopamine), it is not relaxing.

I started every morning reading a short book chapter while I drink coffee. I like the routine so much, I will get up a few minutes early just to make sure I can read before everyone else wakes up.

Maybe for you reading a few pages at lunch or before bed is more realistic. Even if you don't think of yourself as a reader, give it a try. Even better sit outside and read...I promise it will help you reset and feel refreshed.

5. Evaluate Work Stress

If work has you feeling stressed or anxious, try to identify what specific factors are a problem. Burn out can be a general feeling, but most challenges are "figure-out-able."

Early in my career, I tended to jump jobs when I felt burned out but the common denominator was that I did not manage stress well and took work home with me...so no mater where I worked I felt stressed.

Once I realized the problem was me, I realized that was the only thing I could change.

Things improved after I learned more direct communication strategies and stopped taking work home at night. It is a work in progress though.

Ask yourself, is it one person who is stressing you out? Are you carrying stress from the challenges your clients or students are facing? Is your commute the biggest barrier? Try to narrow down your stressors and tackle them individually.

6. Walk Every Day

Get outside. Walk every day. There is really no better way to clear your head or improve your outlook than to get some fresh air and get your blood pumping.

Even if you have major stressors, a walk can help you problem solve and come up with creative solutions.

7. Find a Counselor

A good counselor or therapist can do wonders for offering an objective perspective or helping you learn emotional regulation strategies.

Perhaps you have experienced childhood trauma, and need to work through that in adulthood. Until you get to a healthy place, you cannot help others so be sure to prioritize your own mental health.

If you are having trouble finding a person to work with, try an app like Calm or meditation videos on YouTube to find balance.

8. Try Light Therapy

I am quite prone to seasonal affective disorder (SAD). Living in the gulf south for over a decade it was not as problematic, but once we moved to northern California, the short days are no joke.

In December, I find myself struggling to exercise or eat well...I just want to hibernate!

So this year, I am going to try ordering a light therapy lamp. I have heard that it helps with mood shifts that happen for most people in the U.S. during the winter. This link from the Mayo Clinic explains more about the connection between SAD and light therapy.

Conclusion

I hope these tips help, as they have definitely improved my outlook as a busy speech-language pathologist, mom, and wife.

Crying in our cars is not the solution (thanks ASHA), but putting mental health first with these strategies may help you get through winter with a sunnier outlook!