THRIVING THROUGH TRANSITIONS
Chillin' the eff out... When if feels like everything's on fire! Navigating the transitional journey with transgender or gender non-conforming children... putting out one fire at a time!
Thriving Through Transitions - Overcome the Overwhelm
Strategies for WhenYou’re Feeling Overwhelmed! {Besides sitting in your closet avoidng life. Been there.} You know those days when you just question your own ability to “handle it all”? Details, doctor appointments, paperwork, never mind the emotions around it all? Those days where the little voice in your head tells you that you’re not doing a good job, that you’re not strong enough, that questions every decision you’ve ever made? If you want to live peacefully and stop keeping yourself drowning in the overwhelm, you’ll want to learn some strategies that will give you that peace of mind you so desperately need.
Thriving Through Transitions - Overcome the Overwhelm
Who I am Kris Janovitz If we haven't met before, it’s great to make your acquaintance! I’m Kris Janovitz and I am a coach for women in transition, specializing in moms of transgender children. I am also a portrait photographer and adore photographing women of all ages but especially women over 40! As a mom of transgender child myself and also a (divorced) woman over 40, I know a thing or two about the Overwhelm. I’m here on the other side of most of my “inner critics”... most. Of course those little voices try to speak up regularly but I’ve learned some amazing techniques and mad skillz to shut them down. A little about me first. I was married and had three babies when life was thrown off track by a call in the middle of the night opening my eyes to my husband's betrayal. I thought my life was all figured out. That I was set to follow the course I was on into the sunset. But that was not my destiny. Long story short, 5 years and one move far from my family and friends, I got divorced. So started my journey into business ownership, becoming a “mother of a transgender child” (a badge I wear proudly), mental health struggles with my other two children and more whacked experiences than I have space for here! Suffice to say, I’ve been through some stuff and it’s all made me the strong, empathetic, open and non-judgemental woman, photographer and coach I am today.
Thriving Through Transitions - Overcome the Overwhelm
WHAT CAUSES "OVERWHELM"? Psychologist Marla W. Deibler, PsyD, described overwhelm as “feeling completely overcome in mind or emotion.” When we think a stressor is too great for us to manage, we feel overwhelmed, she said. Feeling overwhelmed can manifest in different ways. According to Deibler, it can look like a variety of unpleasant symptoms, like anxiety, anger, and irritability.. Sound familiar? I’ve had the random cry in my car over the years! I think we all experience some type of overwhelm at times. If you can relate, these coping strategies may provide some relief!
Thriving Through Transitions - Overcome the Overwhelm
Stop, Drop & Roll SELF CARE
For real. Stop and take a moment to douse the fire engulfing you right now. What does "self-care" look like to you?
When feeling overwhelmed, we pretty much put ourselves last. It is so important to spend a little time each day just for you. This could be something simple like taking 10 minutes to meditate, getting a massage, spending time with friends, or exercising. It also includes sometimes saying "no.' Setting boundaries with people in your life will help with feeling like you "have to" cater to others. Think of what you can say yes to when you say no to something that would only add to your overwhelm.
Thriving Through Transitions - Overcome the Overwhelm
A few ideas for Self-Care!
10 MIN DAILY EXERCISE
MEDITATE TAKE A WALK
HAVE A QUIET CUP OF COFFEE OR TEA GET A MASSAGE GO TO MOVIE ALONE
R I D Y O U R L I F E O F T O X I C P E O P L E
Grab The Fire Extinguisher & Start Somewhere SELF CARE
Oh look, the house is on fire too! Welp, let's start with the fire in front of you and go from there. Small "wins" set you up for success. So put out the kitchen fire and go from there. MAKE A LIST! Make a list of every single thing you can think of that you need to do. Put a little box next to each one of the items. Even things like “Take a shower”. Then when you complete something from the list, put a check in the box. It’s very empowering to see your list with boxes checked off. It will also take some of the stress from carrying around your “to-do” list in your head. Once I learned about this type of list (called a "Bullet Journal") life became so much more organized. Oh and don't forget to write down the FUN things as well!
Thriving Through Transitions - Overcome the Overwhelm
BULLET JOURNAL
daily
SHOWER CALL DOCTORS WORK OUT LUNCH WITH FRIEND WORK PROJECT CALL CLIENT MEDITATE
Oh Look, We're on a Plane & Now IT'S On Fire too... Put On Your Oxygen Mask Before Helping Others You're no good to anyone dead. So take care of you first and then worry about them. Learn to breathe through the chaos. SLOW DOWN! Deep breathing encourages our body’s relaxation response, Deibler said. Other calming and stress-reducing activities include progressive muscle relaxation, guided imagery, Tai chi and yoga. Or just take a bath at the end of the day. Whatever helps you relax... do that thing!
Thriving Through Transitions - Overcome the Overwhelm
Meditation 101 HOW TO GET STARTED
BENEFITS: LOWER BLOOD PRESSURE IMPROVED BLOOD CIRCULATION
1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion. 2. Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down. 3. Make no effort to control the breath; simply breathe naturally. 4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
LOWER HEART RATE LESS PERSPIRATION SLOWER RESPIRATORY RATE LESS ANXIETY LOWER BLOOD CORTISOL LEVELS MORE FEELINGS OF WELLBEING LESS STRESS DEEPER RELAXATION
Fires Are Out and We've Landed Safely! SELF CARE
So get down on your knees and kiss the ground. Learn how changing your Attitude to Gratitude is a total game changer.
When overwhelmed, people tend to think things such as, “I will never get all this done.� Thinking that way causes anxiety which leads to feeling overwhelmed. Instead you need to practice rephrasing in order to gain more control over these negative thoughts and to have gratitude. First, ask yourself if the thought is true. In this case, you can acknowledge that, while you may have a lot to do, it will eventually all get done. Start by taking on one task at a time and then say, "I will get step one done today and that will be perfect." Or, "I'll make a list and start to check off one at a time." Then be thankful. Come up with positive alternate thoughts of gratitude and those will generate decisive and affirmative behaviors that will serve you more effectively in overcoming the overwhelm. Thriving Through Transitions - Overcome the Overwhelm
GRATITUDE JOURNAL MONRNING ROUTINE QUESTIONS
I am grateful for:
What would make today great?
Daily affirmation. I am......
How I work with my clients: My proprietary coaching program, Thriving Through Transition, helps women in transition solve the overwhelm. Clients come to me feeling like they don’t know where to start and after they have worked with me they feel like they can do this and that they don’t have to do it alone. I guide you, my client, through actionable material on the logistics of the how-tos as well as the emotions that go along with stepping into your "new normal." After working with me, you will have the tools to do the things you need to do, resource lists, a sense of community and an overall sense of peace.
Thriving Through Transitions - Overcome the Overwhelm
Are you the mother, caregiver or loved one of a transgender or gender non-conforming child... navigating this transitional journey? CONTACT ME FOR A NOOBLIGATION CHAT! Cell 770-570-9661 Email Info@krisjanovitz.com Scheduler https://bit.ly/2N41GY1 Website www.KrisJanovitz.com Thriving Through Transitions - Overcome the Overwhelm