Winamp Logo
SLP Stress Management Podcast Cover
SLP Stress Management Podcast Profile

SLP Stress Management Podcast

English, Education, 1 seasons, 66 episodes, 1 day 2 hours 30 minutes
About
The SLP Stress Management Podcast is the place for SLPs to manage stress, reduce burn out and find more balance in their lives.
Episode Artwork

Update: Shifts I made this Year as a School SLP

In this episode, I share an update on the 5 shifts I made this year as a school-based SLP; practice some breaths to calm; and learn an active breathing practice to help your students.   Resources: The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
09/01/202425 minutes 29 seconds
Episode Artwork

5 Benefits of Mindfulness in Speech Therapy and Schools

Want some reasons to bring mindfulness to your school or speech sessions? I've got a few for you ;) In this episode, I share 5 benefits of using mindfulness in your school and speech sessions; checking in at the start of your sessions; and a meditation to pause.  Resources: SLP Toolbox Transcript Blog Post
13/12/202323 minutes 1 second
Episode Artwork

Gratitude Activities for School Speech Therapy

Want a fun activity that brings more positivity, gratitude, and learning into your speech sessions? I've got you covered. In this episode, I share my favorite gratitude-based activities to use in your speech or class room; a gratitude meditation; and breathing practice to help your students (and you!) feel more focused and centered. Resources: SLP Toolbox Transcript Blog Post
07/12/202316 minutes 41 seconds
Episode Artwork

Top 3 Ways to Bring Mindfulness to Your Speech (Class) Room

Ever wanted to bring mindfulness or yoga into your speech sessions or classroom, but not sure what to do? In this episode, I share my top 3 ways to incorpoate mindfulness in your speech or class room; how walking can help you feel regulated; and a meditation to feel settled and centered.   Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
22/09/202321 minutes 47 seconds
Episode Artwork

5 Types of Mindfulness Activities for Your Speech Room and Classroom

Ever wanted to bring mindfulness or yoga into your speech sessions or classroom, but not sure what to do? In this episode, I share 5 types of mindfulness and yoga-inspired activities for your speech or class room; a breathing practice to do (for you or your students!) when you need some tactile cues to help you get settled and focused; belly breathing meditation practice. Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post  
07/09/202315 minutes 27 seconds
Episode Artwork

4 Pieces of Advice for First Year School SLPs and Teachers

In this episode, I share a practice to help you when you are feeling overwhelmed and in your thoughts; a meditation to help find some steadiness; and 4 pieces of advice for first year School SLPs and Teachers. Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
01/09/202319 minutes 43 seconds
Episode Artwork

5 Things that are Working for me as a School-Based SLP

In this episode, I share a practice to help you work through stress on the spot; a meditation for when you need to hit pause; and 5 things that are working for me as a School-based SLP.  Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
17/08/202323 minutes 55 seconds
Episode Artwork

4 Places I’m Making Shifts as a School SLP

In this episode, I share a breathing practice to help you relax; a meditation "practice"; and 4 places I am shifting and tweaking as a school-based SLP.  Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
08/08/202328 minutes 35 seconds
Episode Artwork

#1Thing that made the BIGGEST Difference as a School-based SLP

In this episode, I share a breathing practice to help you relax; a meditation "practice"; and the thing that made the BIGGEST difference working in the schools and as an SLP.  Resources: Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
01/08/202336 minutes 31 seconds
Episode Artwork

What I Learned My First Full Year as a School SLP

In this episode, I'll share a my go-to neck stretch for tension relief' a meditation to help drop judgment; and what I learned form my first full year as a School-Based SLP.  Resources: $15 PDH Courses - Shop the Sale - available until Aug 1st Mindfulness in your Speech/Class Room waitlist sign-up The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
26/07/202338 minutes 34 seconds
Episode Artwork

3 Ways to Stop Procrastinating and Do the Dang Thing

In this episode, I'll share a way to work through stress in the moment; a meditation on focus; and what I do when I realize I am procrastinating - in order to avoid doing the dang thing.  Resources: $15 PDH Courses - Shop the Sale - available until Aug 1st The SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
20/07/202326 minutes 33 seconds
Episode Artwork

Why its Ok to Decompress After Work

In this episode, I'll share a breathing and movement exercise to do at your desk when tension hits; a meditation on bringing in light and warmth; and why it is ok to curl up on your couch or find some space alone after a long day at work.  Resources: **10% off Peachie Speechie orders: code 'resilient10' The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post ** Affiliate link - I do receive a commission on all sales. 
31/03/202320 minutes 47 seconds
Episode Artwork

Are you checking out on stress?

In this episode, I share a 5 breath practice for when you are drained, a meditation on letting thoughts drift away, and how to tell is you are checking on or checking out on your stress.  Resources: Clevr Blends $20 off your first order* The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
14/03/202324 minutes 24 seconds
Episode Artwork

The BEST type of Self-Care for Reducing Stress

In this episode, I share a yoga tool to try when you want to let stress go, a meditation to help you breathe deep, and the BEST type of self-care for stress.  Resources: 10% off Stress Reducing Yoga Workshop: code 'podcast10' The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
27/02/202324 minutes 54 seconds
Episode Artwork

Do you have control of (SLP) stress or are you trying to control it?

In this episode, I share a tool to try when you feel stuck in your head, a meditation to bring back calm, and how to decide if you are controlling stress or have control of it in your SLP day.  Resources: 10% off all courses: code 'podcast10' The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
30/01/202326 minutes 26 seconds
Episode Artwork

3 Ways to Work Through Spiraling Thoughts

In this episode, I'll share a stress-busting tool you can use in the moment when stress hits - even in the middle of a meeting at work; practice a meditation to bring in calm; and 3 things you can do when your thoughts start to spiral into more and more stress (plus how it all connects back to Harry Potter).* Resources: **10% off Peachie Speechie orders: code 'resilient10' The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post * Please note, this is not medical or psychological advice or diagnosis. If you ever need support from a therapist or counselor, or mental health support or emergency, please call 988. ** Affiliate link - I do receive a commission on all
23/01/202329 minutes 44 seconds
Episode Artwork

How to Set an Intention that Lasts all Year (and Beyond)

In this episode, I share how you can set an intention that will take you further than a week or two this year; a powerful breathing practice to use when stress hits - even in the middle of your work day; and a meditation to help get to the present and let stress go.    Resources: 10% off all courses and workshops: code 'podcast10' The Resilient SLP Toolbox - FREE Resources Transcript Blog Post JessiAndricks.com
16/01/202326 minutes 32 seconds
Episode Artwork

How to Set an Intention that Lasts all Year (and Beyond)

In this episode, I share a powerful breathing practice to try when you feel stress hit, how to set better intentions that last the entire year (and beyond), and a meditation practice to help you get present.  Resources: 10% off all courses: code 'podcast10' The Resilient SLP Toolbox - FREE Resources JessiAndricks.com Transcript Blog Post
16/01/202326 minutes 32 seconds
Episode Artwork

5 Ways to Feel Less Stressed This School Year

In this episode, I share 5 Ways to Feel Less Stressed as you start, continue, and move through this school year.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
16/09/202218 minutes 8 seconds
Episode Artwork

3 Mindset Shifts for This School Year

In this episode, I share 3 mindset shifts to make in the upcoming school year, to help take the pressure off and bring in more connection, enjoyment, and ease.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
29/07/202216 minutes 33 seconds
Episode Artwork

3 Types of Boundaries to Set as an SLP

In this episode, I share 3 types of boundaries that are so important to set as an SLP, and so hard to actually do! I'll give strategies for how to implement each one and make them part of your stress management toolbox. Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
22/07/202216 minutes 18 seconds
Episode Artwork

4 Ways to Stop Imposter Syndrome in it’s Tracks

In this episode, I talk about the big scary of being an SLP - Imposter Syndrome. I'll share a few ways to notice and then kick Imposter Syndrome to the curb.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
14/07/202216 minutes 49 seconds
Episode Artwork

5 Helpful Ways to Shift Into Summer Mode

In this episode, I'll share a few ways to help you shift out of work mode and into "Summer Mode" - because, let's face it, it's a lot easier said than done.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
15/06/202216 minutes 9 seconds
Episode Artwork

3 Journaling Practices to reduce stress and build resilience

In this episode, I talk about the power of journaling to help you manage and reduce stress, and build resilience to it. I highlight 3 practices that help you do this.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
20/05/202213 minutes 31 seconds
Episode Artwork

5 Things I learned in yoga training that (surprisingly) helped me as a Speech Therapist

In this episode, I'll share 5 things I learned, while in yoga teacher training, that helped me as an SLP. Hint: it has nothing to do with yoga poses, deep breathing, or meditation.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
11/05/202219 minutes 46 seconds
Episode Artwork

4 Grounding Tools for Managing Stress

In this episode, I'll share 4 tools to help you feel more grounded and less stressed and overwhelmed.  Resources: The Resilient SLP Monthly Workshop FREE Resources JessiAndricks.com
21/04/202212 minutes 50 seconds
Episode Artwork

Are you avoiding your stress?

In this episode, I'll share 4 ways to see if you are avoiding your stress, instead of managing it, and accidentally letting it get worse.  Resources: SLP Stress Management Course - Enrolling thru 4/14/2022 The Resilient SLP Monthly Workshop SLP Toolbox JessiAndricks.com
07/04/202222 minutes 12 seconds
Episode Artwork

Knowing vs Doing

In this episode, I'll share a personal story about feeling like a fraud when it comes to stress management, as well as the difference between knowing something and doing it.  Resources: SLP Stress Management Course - Waitlist The Resilient SLP Monthly Workshop SLP Toolbox JessiAndricks.com
31/03/202216 minutes 40 seconds
Episode Artwork

Toxic Positivity or Positivity?

In this episode, I'll share some info on Toxic Positivity vs True Positivity, and how one can be less than harmful, while the other is a key piece to managing stress.   Resources: SLP Stress Management Course - Waitlist The Resilient SLP Monthly Workshop SLP Toolbox JessiAndricks.com
16/03/202213 minutes 17 seconds
Episode Artwork

What is Toxic Positivity, Anyway?

In this episode, I dive into something called "Toxic Positivity" and how it can keep you feeling stressed.  Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
03/03/20229 minutes 13 seconds
Episode Artwork

Mindfulness Helped me Stop Burnout, Again

In this episode, I share a personal story about how mindfulness helped me to stop burnout before it began, again. Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
17/02/202212 minutes 16 seconds
Episode Artwork

The Biggest Myths about Mindfulness

In this episode, I'll talk about some of the biggest myths and misconceptions when it comes to "mindfulness". Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
09/02/202214 minutes 57 seconds
Episode Artwork

What is Mindfulness, anyway?

In this episode, I'll explain what mindfulness is, beyond a trend or buzzword, and how you can put it into practice in your day.  Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com    
03/02/202217 minutes 28 seconds
Episode Artwork

What can resilience do?

In this episode, I'll share what resilience is, what it can do for you, and how to find out more about Building Resilience in your own life.  Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
28/01/202214 minutes 9 seconds
Episode Artwork

How to practice mindfulness at work

In this episode, I'll share a few ways you can take your mindfulness practice into your work day. Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
20/01/202210 minutes 50 seconds
Episode Artwork

Should I step back from my work?

In this episode, I'll share my advice to a fellow SLP, about how you can start to determine if it is time to step back and take a break form your work, or not.  Resources: The Resilient SLP Monthly Workshop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
12/01/202215 minutes 1 second
Episode Artwork

Add in Mindfulness without More Overwhelm

In this episode, I'll share how you can add in mindfulness to your day when you are already overwhelmed. Resources: SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
05/01/202216 minutes 54 seconds
Episode Artwork

What‘s Working for You?

In this episode, I'll share how focusing on what IS working for you helps shift your brain out of constantly looking for the negative (aka what is not working) and how it reduces the stress you feel.  Resources: SLP Stress Management Shop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
08/10/202112 minutes 30 seconds
Episode Artwork

Book Review: The Joy of Movement

In this episode, I share my review on the book "The Joy of Movement" by Kelly McGonigal, PhD, and how it shows how movement can help reduce and manage stress, as well as bring more joy into your life.    Resources: Amazon - Joy of Movement  Kelly McGonigal's site JessiAndricks.com SLP Toolbox SLP Stress Management Shop SLP Stress Management Course
27/09/202112 minutes 32 seconds
Episode Artwork

4 Ways to Sneak More Gratitude into Your Day

In this episode, I'll share 4 ways to seamlessly (aka without added stress) sneak more gratitude into your day, and shift your brain to a more positive, less stressed mindset.  Resources: SLP Stress Management Shop SLP Toolbox SLP Stress Management Online Course JessiAndricks.com
21/09/202111 minutes 33 seconds
Episode Artwork

3 Ways to Have a Better School Year

In this episode, I'll share 3 strategies to help reduce your stress, set you up for a better workday, and help you have a better school year.  Resources: SLP Stress Management Online Course SLP Stress Management Shop SLP Toolbox JessiAndricks.com
24/08/20219 minutes 54 seconds
Episode Artwork

Small Changes Can Create Big Shifts

In this episode, I break down how small changes are the key to creating those big shifts in your life, especially when it comes to stress and the goals you have to reduce and manage it.  Resources: SLP Stress Management Online Course SLP Stress Management Shop SLP Toolbox JessiAndricks.com
18/08/202112 minutes 13 seconds
Episode Artwork

5 Myths About Gratitude

In this episode, I discuss the common myths surrounding Gratitude and Positivity, and how they can be used in a non-toxic way to help reduce and manage the stress you face, and bring more mindfulness into your day.    Blog/Transcript: SLP Stress MGMT Shop: Gratitude Action Plan Journal SLP Toolbox: Meditation SLP Stress Management Online Course
08/08/202113 minutes 31 seconds
Episode Artwork

One SLPs Journey through Stress and Illness

In Episode 11 of Season 2, I talk with fellow SLP Leanne Vollintine about her journey with stress, and the effects it had on her mental and physical well-being. And why she is on a mission to spread the word to take care of yourself.  Resources: SLP Stress Management Course  1:1 Coaching Free Resources - SLP Toolbox Leanna's IG SpeechWork TpT SpeechWorks Therapy   
01/04/202158 minutes 55 seconds
Episode Artwork

Connect to Your"Why" as an SLP: Interview with Phuong Lien Palafox, MS, CCC-SLP

In Episode 10 of Season 2, I talk with SLP, author, advocate and speaker, Phuong Lien Palafox, about the journey of being an SLP, the power behind "No" and setting boundaries, and the importance of connecting to your "Why" as an SLP.  Resources: 1:1 Coaching SLP Toolbox Sign-Up SLP Stress Management Course  Phuong on IG Phuong's Site Book: T
11/01/20211 hour 6 minutes 22 seconds
Episode Artwork

Using a Gratitude Journal to Help SLP Stress

In Episode 9 of Season 2, I talk with SLP Marie Muratalla, aka "Thanks Morris" about all things gratitude, including how the practice of gratitude journaling helped her work through her grad school stress and the stress of bring an SLP.  Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course  Marie on IG Thanks Morris Site Say Thanks More Journal
30/11/202051 minutes
Episode Artwork

How SLPs can use a Trauma-Informed Approach to Stress

In Episode 8 of Season 2, I talk with SLP Rachel Archambault, aka "The PTSD SLP" about using a trauma-informed approach to stress prevention in your own life and in your work as an SLP.  Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course  Rachel on IG Rachel's Guided Breathing Exercises
18/11/202051 minutes 24 seconds
Episode Artwork

Leaving the SLP Field to Pursue Your (Other) Dreams

In Episode 7 of Season 2, I talk with Jess Massey from Hustle Sanely and Podcast host about her experience with pursuing her unexpected dreams, how it led to her not being an SLP, and how she is supporting women and SLPs to create schedules and lives that help them pursue their own dreams. Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course  Jess on IG JessicaMassey.com Hustle Sanely
24/10/202049 minutes 47 seconds
Episode Artwork

Stop Second Guessing Yourself as an SLP

In Episode 6 of Season 2, I talk with Hallie Sherman, SLP and Podcast host about her experience with stress as an early SLP and how she stopped second guessing herself in order to thrive in her career.  Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course Speech Time Fun SLP Coffee Talk Podcast  
09/10/202035 minutes 7 seconds
Episode Artwork

How to use Journaling to Enhance Self-Awareness

In Episode 5 of Season 2, I talk with former SLP+Mindset Coach, Devin Roscillo, about her experience with stress and transition careers from SLP to Mindset Coaching, as well as how to use journaling to enhance your self-awareness and reduce stress.  Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course Unleashed Innovation Coaching
16/09/202037 minutes 11 seconds
Episode Artwork

SLP Stress Management Podcast Season 2 Episode 4: Infusing Your Mindfulness Into Your SLP Work and Life

In Episode 4 of Season 2, I talk with SLP+Podcast Host, Leigh Ann Porter, about her own experience with using mindfulness in and out of her work as an SLP. She shares tings that worked, things that didn't work, and how she uses it in her life and with her patients.  Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course Speech Uncensored Podcast
04/09/202056 minutes 30 seconds
Episode Artwork

SLP Stress Management Podcast Season 2 Episode 3: Managing Your SLP Stress in Grad School and Beyond

In Episode 3 of Season 2, I talk with SLp+Life Coach Kate VanVuren about her own journey through SLP stress and how she is helping fellow SLPs and future SLPs create a more sustainable way living, so they can thrive professionally and personally.   Resources: SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course KateVanVuren.com Kate's Shop Kate's IG  
18/08/202057 minutes 44 seconds
Episode Artwork

SLP Stress Management Podcast Season 2 Episode 2: When you love being a School SLP but want to quit the schools

In Episode 2 of Season 2, I talk with Lisa and Sarah of SLPToolkit about what they did when they loved being a School-based SLP, but wanted to quit.  Resources: SLPToolkit SLPSummit SLP Toolbox Sign-Up SLP PD Courses SLP Stress Management Course
24/07/202057 minutes 19 seconds
Episode Artwork

Season 2, Episode 1: Turning Your SLP Stress Into Something Good with Marisha Mets of SLPNow

In Episode 1 of Season 2, I talk with Marisha Mets of SLPNow about turning SLP stress into something good.  Resources: SLPNow SLPSummit http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course
16/07/202033 minutes 20 seconds
Episode Artwork

SLP Stress Management Podcast Episode 10 - (Special) SLP Stress Management for When Your World Gets Turned Upside-Down

In this special SLP Stress Management Podcast Episode (10!), we'll look at how to use Stress Management when your world (the entire world) is turned upside down.  Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
01/04/202014 minutes 54 seconds
Episode Artwork

SLP Stress Management Podcast Episode 8: What to Ask Yourself Before Quitting Your SLP Job

In the SLP Stress Management Podcast Episode 8, we'll discuss what you can ask yourself before you quit your current job.  Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
04/02/202026 minutes 22 seconds
Episode Artwork

SLP Stress Management Podcast Episode 7: How and Why to Start an SLP Gratitude Journal

In the SLP Stress Management Podcast Episode 7, we'll talk about the how and why of starting an SLP Gratitude Journal. Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
06/01/202013 minutes
Episode Artwork

SLP Stress Management Podcast Episode 6: 4 Sneaky Signs You're in SLP Burn Out

In the SLP Stress Management Podcast Episode 6, we'll discuss 4 sneaky signs of Burn Out that you might be missing.  Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
03/12/201917 minutes 25 seconds
Episode Artwork

SLP Stress Management Podcast Episode 5: Advice for New SLPs

In the SLP Stress Management Podcast Episode 5, I'll share some advice for new SLPs, and those who feel like starting over, to help manage stress from the start.  Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
05/11/201918 minutes 23 seconds
Episode Artwork

SLP Stress Management Podcast Episode 4: What if I Don't Want to be an SLP Anymore?

In the SLP Stress Management Podcast Episode 4, we'll discuss what to do when you hear that voice in your head say "I don't want to be an SLP anymore".  Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
02/10/201916 minutes 15 seconds
Episode Artwork

SLP Stress Management Podcast Episode 3: Should You Work on Your Break?

In the SLP Stress Management Podcast Episode 3, we'll discuss a pretty common issues SLPs face - should you work on your break? Resources: http://jessiandricks.com/slp-toolbox-sign-up/ http://jessiandricks.com/slp-professional-development-courses/ SLP Stress Management Course - coming soon!
03/09/201912 minutes 30 seconds