10 Self-Care Tips for the SLP2B (SLP Students)

This post was inspired by a current graduate student who requested tips on how to survive grad school and everything that it entails. I hope it not only helps her, but also those of you who find yourselves in a similar situation.

This is not your typical self-care list (yes get a massage, pedicure, binge on a tv show once in awhile). This list entails a more holistic and hopefully practical perspective on taking care of mind, body, and spirit. Remember, take what you want from this post, and I hope this encourages you to at least start somewhere and serves as a reminder that taking care of yourself is not only important, but vital to your overall well-being.

1. Stay Organized

Being a student is a lot. It is overwhelming, and there are multiple things you have to do at any given time. One way I was able to get through undergrad/graduate school was by staying organized in different areas of my life.

For me, this meant making sure my study/living space was organized before getting into study mode. I found that if my external world was chaotic, then my internal world followed. So, I made sure to remain tidy and organized so I could focus on writing a paper instead of my messy bed next to me.

I also found an organizational system that worked for me. During my undergrad/graduate career (2007-2014), I found a paper calendar system that I not only loved but that WORKED, like really worked for me. Now, I know we are in a digital world and a paper calendar just seems archaic, but the point here is to find an organizational system that works for you, helping you keep track of your assignments and everything you have going on. Whether that is a digital or paper calendar or another system, do it.

Also, if one system is not working, don’t worry; try another one and keep at it until you find something that works for you and how your brain works. I also loved the paper way because I was able to physically cross things off my list, and that itself was beyond satisfying and reminded me that I was actually getting stuff done.

2. Take Breaks

But you might be asking, how do you take breaks while you are in school? Just like the tip above, this one is individualized and will look different for everyone. However, here are some things that worked for me and some I wish I had implemented.

Take a break either by time (e.g., after every 30/45/60 minutes) or after you complete an assignment. Use a timer for this one. Or, even better, take an approach that incorporates both.

Take an eye break. Look away from your laptop/phone. Especially now that we look at screens so much, we need to make sure that our eyes rest and BLINK. I am serious. My optometrist recommended this to me, so it’s legit advice. Even while you are working on your laptop, look away from it, blink a few times, and then resume. Do this every 5-10 minutes, and your eyes will thank you (consult with your optometrist if you have questions/concerns).

Take walks, take a social media break, stretch, call someone, then get back to it. Give yourself 5/10 minutes to do this.

The hardest part, at least for me, was actually taking the breaks. That is why having a study partner that keeps you accountable, scheduling a phone call, or using that timer on your phone will ensure you take those much-needed breaks.

3. Be Kind to Yourself

You probably feel overwhelmed with externships, assignments, exams, passing the Praxis, and all of that can make you become hard on yourself. That’s why this tip encourages you to speak kindly to yourself because changing the way we think and talk to ourselves will be key to developing a growth mindset.

As a Latina SLP, this would have been helpful to learn as a student. Feeling unworthy of being in a space is all too common, especially in the field of Speech-Language Pathology. We tend to focus on how we might not know enough, how we might never know enough, and believe me, those imposter syndrome thoughts will pop up in your SLP career from time to time.

The main thing here is to be aware of what types of thoughts and phrases you are speaking to yourself. Once you are aware of what is coming up, start speaking sentences that encourage yourself, that highlight your strengths, and break those thought patterns. In other words, write affirmations that build you up. This brings me to the next tip.

4. Remember Your Why

We all have a story of what brought us into the field. Whether a friend or family member told us about the field, or you yourself have personal experience with attending speech/language therapy or saw how a loved one benefited from services. We all have our why.

While you are in school, you might be so bogged down with the day-to-day grind that you forget to look up and remember your why. Why did you choose Speech-Language therapy? Why did you choose to be of service to others? Why are you in school?

Similar to a thesis for a paper, I encourage you to write a thesis (your why) on a post-it where you can see it on a daily basis. If your why can be displayed by a picture of someone or something, have that handy as a visual reminder. This will give you a small, but much-needed, boost to get through another day of studying.

5. Sleep & Eat Well

This one is obvious, but once things get busy, these two habits seem to be the first ones to be affected. Develop a nighttime routine that brings you calm. I tend to do some light reading, use some lavender essential oil, and do a guided sleep meditation (I use Insight Timer) for my nighttime routine because it helps me slow down and relax.

Eating well. This is one that was difficult for me to maintain in school. One, because I was on a very tight budget, and most cheap food is not the healthiest. Two, because I was on a very tight budget, and most cheap food is not the healthiest. I am telling you this one is hard. Give yourself grace here.

Try your best with what you have. Google healthy and cheap meals and see what you can come up with. I have eaten some pretty delicious, cheap meals and gotten creative.

6. Meditation/Mindfulness

As you may have noticed or not, I am pretty big on meditation. The past year or two, I have dived deep into meditation, and it has changed my life in so many ways. As SLP2B’s, I encourage you all to welcome mindfulness in small ways throughout your day or week.

When people think of meditation, they think of sitting quietly with their eyes closed. While that is one version of meditation, consider something a bit more active if your body likes to move. For example, consider walking meditations or meditations while riding a bike. Simply put, meditation is all about bringing you to the present moment.

This can help you feel calm, reduce stress or anxiety, and ground yourself in the present. Stress and anxiety mainly come from being in the past or thinking about your future longer than you need to. Bringing your mind to the present moment can provide you with clarity into what’s going on in your mind and body without judgment.

You can find guided meditations on YouTube or again use the Insight Timer app (or any other app) to help you on your mindfulness journey.

7. Make Time to Connect with Your Loved Ones

Schedule times to connect with your loved ones, whether that be through FaceTime, calls, texts, or Marco Polo.

If you are someone who lives far from your loved ones, wants to keep in touch with them, and finds it difficult to schedule a time to chat, consider signing up for Marco Polo. It’s a free video chat app where you can post a video and have your friend or a group of people watch it at their convenience and then reply when they can. I have found this to be so much better than texting or calling (sometimes) because I get a peek into their day and don’t need to worry about time differences.

I personally use MarcoPolo with friends and family that don’t live close by and have really enjoyed it.

8. Get Physical

Take a walk around campus or your block. Go to the gym with a friend or go on a hike. Sign up for a class (e.g., yoga, dance class, etc.) or do a YouTube workout. The point is to get moving in any way your body wants to move.

I remember when I was in school and would go to the yoga in the park sessions because a) yoga outside is amazing b) it was donation-based, so it was affordable for my student budget. Find something within your budget/free (the best type of thing) and move.

9. Take Care of Your Mental Health

I wish I would have taken advantage of this while in school. For many students, you can either receive free or very low-cost mental health services through your university. Take advantage of this! I didn’t mean to yell; I am just trying to communicate the urgency of this tip.

Talking to someone outside of your personal circle can do wonders for clearing your mind and talking through your highs/lows of the week. Mental health therapists can give you practical tools and strategies you can use to make sure you're able to cope, but also thrive in school and later in your SLP career.

10. Consider a SLP Mentor

What’s better than having someone who’s been there and done that to guide you through school? Can’t think of anything LOL.

Use the resources around you and ask for help. There are so many SLPs out there who love to lend a helping hand, offer guidance, and support. Take advantage of that. There is something pretty remarkable about having someone on your side. Consider joining any of these mentor programs:

• BEAM: Bilingual Empowerment through Allied Mentorships

• STEP (ASHA): Student to Empowered to Professional Mentoring Program

• Heart2Heart: Find on Instagram @speak.fromtheheart

• Power to Empower with NBLASH (National Black Association for Speech and Language Hearing)

Okay, I could probably go on and on, but I hope this gives you some fresh new ideas. Even if you implement just one thing, consider that a success.

Lastly, for those who speak my preferred dialect, Spanglish: Amigee, sigue estudiando. Te necesitamos en esta carrera, y un día mirarás hacia atrás en este momento y preguntarás cómo lo hiciste, and I hope you remember that YOU did it, but that you also had lots of SLPs who have been in the same position as you, rooting for you to come join them.

Now, get back to it :)

Con mucho amor,

Veronica