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The Grief Workbook. Conscious Cues. 13 chapters, 89 exercises and 13 guided practices.

The Grief Workbook

Jordan Buchan Jordan Buchan
Overview
Curriculum
  • 15 Sections
  • 143 Lessons
Collapse All
Start here
4 Lessons
  1. Start where you are
  2. Choose a smaller version
  3. Choose your route
  4. When a workbook is not enough
01 Grief Is Not a Staircase
9 Lessons
  1. Read: Grief Is Not a Staircase
  2. 01. The Oscillation Log
  3. 02. Rewriting the Map
  4. 03. Permission Slips
  5. 04. Two Kinds of Tasks
  6. 05. A Week With Less Pressure
  7. 06. When Expectations Hurt
  8. Both Directions
  9. Your chapter check-in
02 Grief Lives in the Body
10 Lessons
  1. Read: Grief Lives in the Body
  2. 07. A Simple Body Map
  3. 08. Seven Days of Noticing
  4. 09. The Awake-at-Night Page
  5. 10. Describe It Honestly
  6. 11. One Thing for Your Body
  7. 12. A Workaround for Grief Fog
  8. 13. A Gentle Reset
  9. Nothing to Fix
  10. Your chapter check-in
03 The First Weeks
10 Lessons
  1. Read: The First Weeks
  2. 14. What Happens If It Waits?
  3. 15. The Triage Grid
  4. 16. Specific Asks
  5. 17. Sentences to Have Ready
  6. 18. The Hold List
  7. 19. Who Knows What?
  8. 20. One Anchor a Day
  9. Putting One Thing Down
  10. Your chapter check-in
04 The Feelings Nobody Warns You About
10 Lessons
  1. Read: The Feelings Nobody Warns You About
  2. 21. The Unsaid List
  3. 22. Name the Mixture
  4. 23. Feeling, Then Verdict
  5. 24. Listening to Anger Safely
  6. 25. The Guilt Review
  7. 26. A Week Without a Score
  8. 27. One Person, One Sentence
  9. Making Room for One Feeling
  10. Your chapter check-in
05 Understanding What You Need
12 Lessons
  1. Read: Understanding What You Need
  2. 28. Notice Before Explaining
  3. 29. When Eating Is Difficult
  4. 30. When Sleep Is Difficult
  5. 31. When Anger Keeps Returning
  6. 32. When You Feel Numb
  7. 33. When Guilt Takes Over
  8. 34. When Talking Feels Impossible
  9. 35. Two Possible Supports
  10. 36. What Have I Been Asking Myself to Do?
  11. A Question Without a Forced Answer
  12. Your chapter check-in
06 Grieving Before the Loss
9 Lessons
  1. Read: Grieving Before the Loss
  2. 37. Two Wishes
  3. 38. Words You May Want to Say
  4. 39. The Carer's Honest Inventory
  5. 40. A Break You Can Actually Take
  6. 41. Things You Might Like to Ask
  7. 42. Support After a Change
  8. Being Here Today
  9. Your chapter check-in
07 Grief Nobody Lets You Have
9 Lessons
  1. Read: Grief Nobody Lets You Have
  2. 43. The Other Losses
  3. 44. What Was Actually Lost?
  4. 45. Present and Absent
  5. 46. Who Can Hear This?
  6. 47. A Ritual You Choose
  7. 48. The Future You Expected
  8. Giving This a Name
  9. Your chapter check-in
08 Waves, Triggers and Anniversaries
9 Lessons
  1. Read: Waves, Triggers and Anniversaries
  2. 49. A Reminder Map
  3. 50. A Few Moments of Grief
  4. 51. Your Calendar
  5. 52. Plan One Date
  6. 53. When a Wave Arrives
  7. 54. Review Your Support
  8. Through the Next Few Minutes
  9. Your chapter check-in
09 The Relationship Continues
9 Lessons
  1. Read: The Relationship Continues
  2. 55. A Letter You Do Not Have to Send
  3. 56. A Compassionate Reply
  4. 57. What You Already Do
  5. 58. Objects and Choice
  6. 59. What You Carry Forward
  7. 60. A Perspective, Not a Command
  8. A Chosen Memory
  9. Your chapter check-in
10 Growing Around the Loss
9 Lessons
  1. Read: Growing Around the Loss
  2. 61. The Roles That Changed
  3. 62. Enjoyment and Guilt
  4. 63. Adding Something Small
  5. 64. Who You Are Today
  6. 65. A Life That Includes the Loss
  7. 66. An Honest Check-In
  8. Room for Something Else
  9. Your chapter check-in
11 Who You Lost Matters
12 Lessons
  1. Read: Who You Lost Matters
  2. 67. What Changed With This Loss?
  3. 68. After a Parent Dies
  4. 69. After a Partner or Spouse Dies
  5. 70. After a Child Dies
  6. 71. After a Sibling Dies
  7. 72. After a Friend Dies
  8. 73. After an Animal Companion Dies
  9. 74. After Estrangement or a Difficult Relationship
  10. 75. After a Death by Suicide
  11. This Particular Relationship
  12. Your chapter check-in
12 When a Child Is Grieving
10 Lessons
  1. Read: When a Child Is Grieving
  2. 76. Words You Can Use
  3. 77. Clear Words, Gentle Delivery
  4. 78. The Questions They Are Asking
  5. 79. Choices About a Ceremony
  6. 80. Notice and Ask for Help
  7. 81. Tell School What Will Help
  8. 82. Care for the Adult Too
  9. Before You Go Back In
  10. Your chapter check-in
13 Being With Someone Who Is Grieving
10 Lessons
  1. Read: Being With Someone Who Is Grieving
  2. 83. A Specific Offer With a Real Choice
  3. 84. Before You Say It
  4. 85. Words That Leave Room
  5. 86. A Follow-Up You Will Keep
  6. 87. Their Kind of Support
  7. 88. Your Limits Matter
  8. 89. When More Help Is Needed
  9. Listening Without Solving
  10. Your chapter check-in
Your additional resources
11 Lessons
  1. 21 ritual ideas
  2. Self-compassion: The Sentences I Use on Myself
  3. Self-compassion: What I Would Say to Someone I Care About
  4. Self-compassion: A Comfort That Fits
  5. Self-compassion: What I Will Stop Requiring Today
  6. 8 quick cards
  7. Words you can return to
  8. Optional fourteen-week plan
  9. My support plan
  10. Before you close the book
  11. Sources and further reading

Practical support for loss and difficult days

A complete paid workbook for loss and the life around it. Read 13 chapters, choose from 89 practical exercises, and return to 13 optional guided practices. Includes the revised 170-page fillable PDF, private online answers, 21 ritual ideas and quick-reference support pages. Work at your own pace. This is an educational resource, not therapy or an emergency service.

Choose a manageable practice

Read, write and return at your own pace. Each exercise has a clear purpose, step-by-step instructions, an everyday example and a smaller option.

PDF and online access

The paid edition includes a fillable PDF and private online answers. They are separate writing spaces and do not synchronise automatically. Written guided practices are included; audio recordings and a shipped physical book are not included.

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03

Live Practice
Circles

The library and workshops give you the map. The Practice Circle is where you actually drive. This is a guided, real-time space to turn new behaviors into second nature.

Real-Time Prep Settle your nervous system so you can show up clearly and calmly.
Witnessed Practice Try out new ways of speaking and setting boundaries in low-pressure settings.
Stay Centered Learn how to keep your cool, even when a conversation gets intense.
Integration Bridge the gap between "the lab" and your real-world relationships.
Live Practice Agenda 90 MIN SESSION

Practice Session

1Somatic Grounding & Regulation
2Exercise Demo & Modeling
3Active Practice Breakout Rooms
4Sharing Circles & Peer Feedback
5Somatic Reflection & Integration
6Weekly "Homework" Assignment
7Closing Connection & Checkout

Safe Space Protocol Active

02

Skill-Building
Workshops

Before stepping into live practice, you get the technical tools. Our workshops provide the behavioral frameworks and internal blueprints required to navigate tough moments with confidence.

Behavioral Frameworks Move beyond theory with word-for-word scripts and structured communication blueprints.
Internal Safety Learn physical tools to manage your system so you can stay present during conflict.
Foundation Prep The core instruction that prepares you for real-world application in our Practice Circles.
Skill-Building Syllabus

Workshops

From Victim to Empowerment Breaking the cycle of feeling powerlessness
Live
Building Internal Safety Blueprints for remaining calm & focused
On-Demand
Stop Abandoning Yourself Breaking the people-pleasing mechanics
On-Demand
Conflict & Repair Word-for-word templates for connection
Live
01

Therapist-Backed
Resources

This is where your awareness begins. Everything in The Resource Center is neuroscience-informed and designed to help you gain the perspective needed to stop the spiral before it starts.

Deep-Dive Guides Comprehensive, exercise-rich walkthroughs on real-life challenges.
Somatic Practices Integrated body-based exercises to move theory into physical regulation.
Relational Scripts Word-for-word communication templates for boundaries and conflict.
Worksheets & PDFs Actionable downloads to work through specific challenges.
The Resource Center
TOOL
The Interactive Feelings Wheel Explore and work through your emotions
MP3
12-Min "Emergency Landing" Somatic Regulation Audio
GUIDE
Rewiring Negative Self-Talk Video Guide & Worksheet
PDF
High-Conflict Script Communication Template
ABOUT SOFIA

I am an Intern Somatic Body Psychotherapist, Neuroscientist, Dancer, and Dance Teacher. My passion for mental health began at age 14, sparked by a natural ability to attune to people’s emotional landscapes.

Over the past 15 years, I’ve traveled the world exploring the human psyche — a journey that shaped my integrated approach, rooted in neuroscience (brain), psychology (mind), philosophy (spirit), and somatic practices like dance (body).

This embedded with my empirical experience has made it a personal and interpersonal discovery – in line with my essence and natural tendency to help those around me deal with various aspects of mental well-being.

It is this multidimensional understanding of what it means to be human that is at the heart of my work.

My work as a somatic body psychotherapist draws on the concept that life is a continuous unfolding process, from the first cell in the womb to the present moment. All aspects of our being need to be considered when navigating mental health issues.

I support each client’s unique process with openness and curiosity of all these aspects, helping transform scattered energy into a coherent source of well-being and vitality, reshaping life in ways that often exceed expectations.

Through my Neuroscience of Dance project and Dance Integrated Healing Method, I offer neurocognitive and movement-based tools for healing.

For the past six years, I’ve supported dancers and educators worldwide through sessions and workshops, focusing on injury recovery, neurological rehabilitation, memory and balance, mental health, and the therapeutic potential of dance. This integration of dance, neuroscience, and psychology began during my postgraduate research on the brain mechanisms behind dance, in collaboration with a leading researcher in the field.

My research has been published in Dance Data, Cognition, and Multimodal Communication and presented at the International Association for Dance Medicine & Science (IADMS) conference. I was honored when this project was nominated for the IADMS Dance Educator Award (2022) and the Applied Dance Science Award (2021) from One Dance UK, which also recognized me as a Healthier Dancer Practitioner.

Personally, advocate for neurodiversity as a proud dyslexic. I love cats, cute cafes, cats, long walks, writing, cats, poetry.

Did I say cats?

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