Resilient Transitions: From Summer Flow to Fall Focus

Small Practices For a Steadier September

As I write this, it’s warm and bright. Cicadas hum. My older daughter is stretched out in the backyard with friends - country music on, tanning (ugh), soaking up the last rays of summer. And yet the air already has that September feel. In our house, one girl is stepping into Grade 11, the other into high school. They’re excited and scared - we know both can be true.

I have been pondering transitions: they’re challenging because our brains love the familiar. Predictability feels safe; change can feel like a loss of control. That uncertainty often stirs the nervous system. We become more alert, a little edgy, sometimes extra tired. Nothing’s wrong; your body is doing its best to protect you. The invitation is to offer it simple, grounding practices so you can meet the moment with steadiness.

In nature, the caterpillar doesn’t muscle its way to wings - it cocoons. I’m doing the same. I declared to my family today I am taking “30 minutes (or more) in my cocoon” - hammock + book + no guilt. Some days my cocoon is a visualization. I wrap myself in warm white light and compassion.

(Try it – lengthen your spine, roll your shoulders back and inhale white light into your body and as you exhale feel that light surround and envelop you. Your body often understands calm before your mind does.)

Tension also collects in our bodies. A good way to release it is through L-S-D. The good kind: Laugh, Sing, Dance.

Laugh: when the mood dips, you feel anxious, or, as my kids say, a little “emo,” give yourself 2–3 minutes of real laughter. Laughter triggers your brain’s endorphin (natural opioid) system which is why your pain threshold rises after a good laugh and you feel lighter. Laughter also reduces stress hormones like cortisol and epinephrine and can improve markers of autonomic balance (e.g., heart-rate variability) all signs your nervous system is settling. Reviews suggest laughter may nudge dopamine/serotonin too, which helps mood regulation. I keep it simple. My go-to is the stand-up comedian Sebastian Maniscalco. A few minutes of listening to him and I’m reset. I just searched for some clips to share with you and was literally laughing out loud. Here’s a short: Nothing worse than a bad night’s sleep.

Sing: singing naturally lengthens your exhale and regulates breathing, nudging the parasympathetic (“rest-and-digest”) response. Structured singing (hymns/mantras) reliably slows your breath and increases heart-rate variability (HRV). It is easier to shift from “on” to “calm” and recover from stress when your HRV is higher. Even a brief OM chant can prompt calm. You don’t need a choir - sing in the shower, in the car, while you make dinner, or just hum for a minute or two and see how you feel.

Dance: a 90-second kitchen dance between tasks counts. At my gym (SAOR), we even slip dance breaks between lifts. I leave feeling like I went to a morning dance party before 9 a.m. If you’re not in the mood, start anyway: roll your shoulders, sway, take two goofy steps. Pick one song and let it move you while the kettle boils. It’s surprisingly hard to stay stuck in worry when your body’s moving to a fun beat. If someone’s nearby, pull them in. Moving together multiplies the lift. Translation: a tiny dance isn’t frivolous; it’s a quick nervous system reset.

If you’re stepping into new routines, new teachers, new teams, or your child is leaving for university and your heart hurts - consider this a gentle plan:

• Choose your cocoon, announce it (and take it): ten to thirty minutes may be enough. More time cocooning is even better!
• Find your beat: one laugh, one song, one tiny dance. It won’t fix everything, but it shifts something and that’s enough to begin.

We’re heading toward cozy sweaters, jeans and boots, crisp air, changing leaves and the final quarter of the year. What do you want to create in this next season for yourself, your work, your clients, your family? Charge your batteries now so you can be the light in the storm, not the one trying to outrun it.

The simple practices I shared are small but powerful ways to support your nervous system. If you'd like to go deeper and learn the science behind why they work in a more structured way, then I want to personally invite you to my upcoming free workshop.

On Thursday, September 18th, I’m hosting Resilience Coaching Essentials: Strategies & Tools to Empower You, Your Clients & Your Teams.

It’s a live, 90-minute session where we’ll move beyond theory and into practice. You'll learn more simple tools to regulate your nervous system and build a plan to support yourself and those you lead through any transition. It’s completely free, and I would be so honored to have you there.

Click Here to Save Your Free Spot in the Workshop

With warmth (and a little white light),

Monica

P.S. Are you in a big transition (new school, new role, quieter house)? Hit reply and share one thing that feels tender right now. I’m listening.