Prioritizing Yourself Without Guilt

Feb 5

Prioritizing Yourself Without Guilt

SLPs, let’s talk about something we don’t discuss nearly enough: you.

As speech-language pathologists, we are natural caregivers. We pour our energy into our students, clients, families, and colleagues—giving, guiding, and problem-solving every day. But when the workday ends, how often do we have anything left for ourselves? If your answer is “not often” or “never,” you’re not alone.

But here’s the truth: prioritizing yourself isn’t selfish. It’s necessary.

Burnout is real, and it’s a major reason SLPs leave the field. If we don’t take care of ourselves, we can’t take care of others effectively. While we can’t make sweeping systemic change overnight, the good news is that small, intentional changes can recharge your batteries and help you maintain the energy, passion, and joy that brought you to this profession in the first place.

Quick Self-Care Tips That Make a Difference

Self-care doesn’t have to mean extravagant spa days or long vacations (but it can and I love that lol). Sometimes, it’s the smallest habits that create the biggest shifts in our well-being. Here are a few ways to start prioritizing yourself today:

Hydrate regularly – Staying hydrated keeps your brain sharp, your energy levels stable, and your body functioning at its best. Keep a water bottle at your desk and set reminders if needed. I will be trying to take my own advice :)
Move your body – Research shows that even 20 minutes of movement per day can reduce stress and improve mood. Whether it’s a quick walk between sessions, stretching at your desk, or dancing in your living room, joyful movement matters. It’s not about fitting in a perfect workout; it’s about doing what feels good.
Breathe and reset – Deep breathing exercises, even for a few minutes, can help you reset and reduce stress. Try the 4-7-8 technique: inhale for four seconds, hold for seven, and exhale for eight. Repeat a few times to feel instantly calmer. Apple Watches have a feature to help you track this if you need accountability like me!
Fuel your body with intentional choices – Nourishing yourself with balanced meals and snacks can make a difference in your energy levels. Instead of skipping meals or grabbing whatever’s easiest, try preparing simple, nutrient-dense options that keep you going.

Setting Boundaries: The Key to Sustainable Self-Care

One of the biggest challenges for SLPs is setting boundaries—especially when we care deeply about our students and clients. But without clear boundaries, exhaustion and resentment can build up quickly.

Here’s how to start:

Learn to say no without guilt – It’s okay to decline extra responsibilities if they don’t align with your bandwidth. Your well-being matters just as much as the needs of your workplace or school.
Set work hours and stick to them – If you work from home or in telepractice, it’s easy for work to bleed into personal time. Establish firm work hours and resist the urge to check emails or work on reports outside of them.
Advocate for what you need – If your caseload is overwhelming, speak up. If you need more prep time, ask for it. The more we advocate for sustainable workloads, the better it is for everyone in the field.

Books That Helped Me Prioritize Myself

Two books that profoundly changed my perspective on prioritizing myself are Your Sacred Yes by Susie Larson and Boundaries by Henry Cloud and John Townsend.

Your Sacred Yes helped me see clearly what my priorities were, making it easier to say no to things that didn’t align with them. This book encouraged me to be intentional with my time and energy, ensuring that I was focusing on what truly mattered.

Boundaries reinforced the importance of setting limits—both professionally and personally—without guilt. It taught me that saying no doesn’t mean I’m letting others down; it means I’m showing up for myself in a way that allows me to give my best when it truly counts.

If you struggle with setting boundaries or feeling overwhelmed by commitments, these books are great places to start.

The Magic of Joyful Movement (Even in a Packed Schedule)

Movement isn’t about squeezing in a rigid fitness routine—it’s about finding ways to move that bring you joy. As SLPs, we often spend long hours sitting, which isn’t great for our bodies or minds. Here are simple ways to incorporate movement into your day:

Micro-movements – Try standing while responding to emails, stretching between sessions, or taking the long route to the break room.
Dance it out – Put on a song you love and take a few minutes to move freely. It’s an instant mood booster.
Walking meetings – If you have a phone call or an online training session where video isn’t required, take it on the go. Even a short walk can refresh your energy.

Delegating Isn’t a Weakness—It’s a Superpower

SLPs are often the go-to problem solvers in their work environments, but that doesn’t mean we have to do everything alone. Delegation is a key skill that allows us to focus on what truly matters while preventing burnout.

At work: Ask paraprofessionals or teachers for help with simple prep tasks. If you’re in private practice, consider outsourcing administrative tasks.
At home: If you’re juggling work and family, see where you can delegate responsibilities. Whether it’s sharing household tasks, ordering groceries online, or simplifying meals, every small shift helps.

Let go of the belief that you have to do it all. Asking for help is not a sign of weakness—it’s a sign of wisdom.

The Power of Connection and Nurturing Your Passions

SLPs spend so much time caring for others that it’s easy to forget our own passions and interests. But reconnecting with what lights you up is essential for long-term fulfillment.

Engage in hobbies you love – Whether it’s reading, painting, baking, or gardening, making time for things that bring you joy is not a luxury—it’s a necessity.
Connect with your support system – Reach out to fellow SLPs, friends, or family members who understand and uplift you. Community makes a difference.
Reignite professional passion – If you’re feeling uninspired, consider attending a conference, listening to a podcast, or engaging in professional development that excites you.

One Step at a Time: You Deserve It

The idea of prioritizing yourself can feel overwhelming, especially when you’re used to putting others first. But self-care isn’t an all-or-nothing practice—it’s a series of small, intentional choices that build over time.

So, start with just one thing. Maybe today, it’s drinking more water. Tomorrow, it’s taking a five-minute stretch break. Over time, these tiny steps add up to big changes.

And remember: You are not just an SLP. You are a whole person deserving of the same care, kindness, and compassion that you give to others every single day.