The past 2 weeks, I found myself at several graduation parties—each one filled with tassels, cheers, and tears. As a parent, I couldn’t help but flash back to my own kids’ graduations. I remember the pride, the pressure, the frantic pace. Looking back, if I’m being honest, the fog of perimenopause quietly amplified it all during my last daughter’s spring and summer in my home.
Sleep deprivation? Check. Mood swings when the photo printer jammed? Double check. Brain fog when trying to remember if I’d ordered all the right things for college? You bet.
This time wasn’t just about celebrating with my kid or preparing her for college. It was about holding it all together—while quietly worrying whether I was going to come undone.
So, this year, as I reflect on those moments, I felt called to create something for those of you doing a lot behind the scenes, often while going through big transitions of their own.
💫 The 5-4-3-2-1 reset for when you’re overwhelmed
💫 A one-minute hand-on-heart ritual for emotional moments
💫 Morning stillness—even if you only have 3 minutes
💫 A gentle way to ride out mood swings without judgment
💫 Micro-moments of joy to actually remember this season
When It’s Their Turn to Fly: Grounding Practices for the One Who Stays
🌿1. The 5-4-3-2-1 Reset (For Overwhelm)
When emotions or tasks start piling up, pause and name:
- 5 things you see
- 4 things you can touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste or are grateful for
It brings you back into your body—right here, right now.
🧘♀️ Try this when you’re stuck in traffic, standing in line, or just about to lose your cool over another forgotten deadline.
💛 2. One-Minute Hand on Heart (For Tender Moments)
When tears well up or the lump in your throat hits, place your hand over your heart, close your eyes, and simply say: “This matters. I’m doing my best.”
It’s okay to feel all of it. This is a big moment—for them and for you.
🌥️ Try this when the emotions catch you off guard and you need a soft landing.
☕3. Morning Stillness (Before the Day Takes Over)
Before the rush begins, take 3 minutes (yes, just 3) to sit still with coffee, a journal, or silence. Ask: What do I need today?
Even on the busiest days, this tiny pause can anchor your energy.
⏰ Try this at the kitchen table, in the car before you walk into work, or even in the shower.
🔁4. Feel It to Free It (For Emotional Swings)
Perimenopause can make even simple moments feel heavy. When irritability, sadness, or brain fog hits—don’At push it away.
Instead, name it: “I feel X, and that’s okay.”
Let the wave pass. Fighting it takes more energy than feeling it.
🌊 Try this when you catch yourself snapping, spiraling, or second-guessing your worth.
🌸 5. Micro-Moments of Joy (To Remember This Season)
Pick one thing a day that brings you joy—a song, a scent, a hug, a silly meme—and savor it.
Joy doesn’t need to be earned. It can live right beside the chaos.
💫 Try this every day as a quiet celebration of yourself.
💬Final Note: You are not just preparing your child for their next chapter—you are navigating your own. That deserves care, support, and room to breathe. These practices aren’t about perfection. They’re about presence. You’re doing better than you think. You’re not alone in this season. And yes—you’ve got this!
I Am…Your Coach, Jill. I’m here to help with I Am… Coaching Services