by Penny Tonn, MS, CCC-SLP (Speech-Language Pathologist); NWACS Contributor

As communities across the country mandate closures due to the spread of coronavirus, speech-language pathologists and other providers within the AAC community have been tasked with drastically changing the way we provide services and connect with our patients. Many SLPs are now frontline workers, risking exposure while continuing to support communication skills and advocate for those who are not able. Within this transition has come immense pressure and adaptability for us as providers. This can be a great learning experience for each of us but it can also create stress and lead to burn-out. Finding time for self-care is crucial to ensuring we can be there for our patients and most importantly for ourselves.

Basic Self-Care Tips

Of course there are the standard “take care of yourself” ideas, but in case you need a reminder:

• Sleep

Getting adequate sleep is so important to brain function. The National Sleep Foundation recommends adults get 7 to 9 hours of sleep per night. Create a consistent sleep schedule and wind down for an hour or so before bedtime. Find more tips for healthy sleep habits here: Sleeping Tips & Tricks

• Exercise

Moving the body has never been more important. Many of us are accustomed to moving all day between patients or students, so if you’ve transitioned to telehealth services you’re probably sitting at a desk much of the day. Remember to take breaks to get up, stretch, or take a walk. Exercise helps with sleep, circulation, and improved mental clarity.

• Breath

Find a mindful breathing practice that you can do for 5 to 10 minutes during your day. Focusing on the breath is meditative. Some Diaphragmatic Breathing Exercises even stimulate the vagus nerve and the relaxation response, helping to decrease stress!

Professional Self-Care Tips

Being a healthcare provider or educator, it’s in our nature to help. Here are some ways to also take care of ourselves during these unique times.

• Say NO

As natural “helpers”, it’s easy to say “yes” to everything to support patients and their families but it’s important to say “no” also. It reminds patients of our boundaries and gives us the precious time to take care of ourselves. Don’t be afraid to decline offers for online learning, networking, or adding new “to-do” tasks or off-hour appointments.

• Take breaks

Take short movement breaks away from the computer. Go enjoy the sunshine and get some fresh air. You will feel better by doing so and subsequently increase your productivity.

• Check your posture

Sitting at a desk all day can be tough for the spine. Double check the positioning of your desk and chair to keep the shoulders relaxed. During the day check in with the positioning of your shoulders and hips. Not sure of the optimal posture for sitting? Correct Sitting Posture: Working at a Desk

• Be kind to yourself

This has been an extreme learning curve for many of us. All appointments have not run smoothly. Learning the technology associated with telehealth can be complicated and stressful. Remember that a couple of crummy therapy sessions doesn’t mean you are a crummy therapist. It means you are human! If you are working in facilities directly impacted by infections, remind yourself that you are doing incredibly hard work and it will take a toll. Your colleagues in the AAC community are grateful for all of your service!

Taking care of ourselves has never been more important. In order to be effective for our clients, we have to practice the ultimate kindness towards ourselves by practicing self-care. What self-care practices are you using during these times? Share some self-care resources or tips in the comments or on the NWACS Facebook page!