Permission to Pause: Micro Self-Care Moments for Speech Therapists Facing Burnout
There was a season when I felt like a shell of myself. I was still showing up for sessions, juggling caseloads, IEP meetings, billing, documentation, and emails. Yet inside, I was slipping away. I could go through the motions, but I couldn’t remember the last time I took a deep, full breath.
I didn’t know how to rest anymore. I thought rest was something you earned. Once the backlog of notes, billing, reauthorizations, and emails were handled, then I’d rest. But the to-do list never ended. One night, after logging out of another insurance portal, I realized I couldn’t keep waiting for permission. I lit a candle, opened my journal, and for the first time in months, I didn’t plan or list anything. I just sat, breathed, and allowed myself to exist.
That was the beginning of something different. A permission to pause.
We Are So Good at Holding Everything Except Ourselves
You already know this. You remember every therapy goal, reply to parent emails at night, document sessions, and advocate for your clients. You make space for everyone—except yourself. Many of us in speech therapy are skilled at giving care, but somewhere along the way, we stopped receiving it. Or maybe we never learned how.
The world doesn’t reward stillness. It praises being tireless, pushing through, and never saying no. But beneath that praise is an exhaustion we don’t often talk about. I know what it’s like to appear composed on the outside while feeling frayed inside. I’ve felt guilty for wanting rest, as if slowing down meant I was failing. It doesn’t. It means your body remembers what your schedule forgets: you’re human, and you matter.
Why SLP Burnout Starts Quietly and What You Can Do Early
Burnout rarely arrives all at once. It sneaks in as tension in your shoulders, skipped water breaks, or rushing through quiet moments. It hides in the pressure to be everything, every day. And rest? It can feel out of reach, always something you’ll get to later.
But what if you didn’t wait for a full collapse? What if the smallest pause—a moment, a breath—could make a difference?
“Speech pathologists and audiologists … are susceptible to burnout syndrome.” — Read the study
In school-based SLP roles, burnout often stems from large caseloads, administrative demands, and emotional labor. ASHA provides insights here.
The Pause Is Where You Return to Yourself
I started adding micro self-care pauses into my day. These weren’t new routines or time blocks. They were small spaces where I could simply exist:
- A warm drink in silence between sessions
- One hand on my chest while I take a breath
- A sentence in my journal at lunch
- Sitting in my car with no sound, just breathing
- A pause after finishing documentation
These small moments don’t require extra time. They require presence. No one applauds them. But they matter because they ground me in myself.
Micro Self-Care Moments vs. Productivity Hacks
Maybe you’ve already tried the apps. The color-coded planners. The long lists of self-care ideas. But the kind of exhaustion that lives in your bones isn’t fixed with structure.
What helps is stillness. Presence. A pause that doesn’t need to lead to anything.
This is your sign. You’re allowed to rest now, not later.
5 Micro Self-Care Ideas for SLPs
| Pause Moment | What You Do | Why It Helps |
|---|---|---|
| Heart-centered breath | Hand on chest, 3 slow inhales and exhales | Calms the nervous system |
| Quiet drink moment | Sip water or tea with no phone or distraction | Resets focus and energy |
| Journal line | Write one line about how you're feeling | Helps you process internally |
| Car breath break | Recline, eyes closed, breathe in silence | Builds a boundary between work and home |
| Stretch + check-in | Roll shoulders, breathe, ask what you need | Encourages embodiment and awareness |
Self-Care for Speech Therapists: The Bigger Picture
Micro moments are essential, but they’re even more powerful when combined with broader practices like:
- Setting work boundaries and limiting after-hours emails
- Blocking off non-negotiable breaks
- Asking for support or peer debriefing
- Celebrating wins, even small ones
- Staying nourished through food, movement, and sleep
Let the Pause Be Enough
You don’t need to finish everything to take a break. You don’t need approval. You need care. And that’s reason enough.
You’re tired because you’ve been giving. That doesn’t mean you’re failing. It means you’re human.
Take the pause now. Let it be imperfect. Let it be small. Let it belong to you.
Tools That Remind You to Rest
I didn’t create these tools to solve burnout. I made them as gentle reminders that you matter, too:
- Speech Dreamers Sleep Tee – A soft, physical cue to unwind and feel safe in stillness
- Spiral Journal – A space to land, reflect, or write down one sentence when your world feels loud
FAQs
What if I don’t have time for self-care during my workday?
You don’t need 10 minutes. Even 30 seconds of breath or silence can help.
Can micro self-care prevent burnout?
It helps build resilience and awareness. Combined with boundaries and support, it becomes a powerful tool.
What if I feel guilty taking breaks?
That’s common. Guilt is often a sign that you’re used to over-functioning. You’re allowed to pause anyway.
Should I track these moments?
Only if it feels helpful. A simple check-in or journal line can keep you connected without pressure.
