Steady Ground Guide
Steady Ground Guide
Finding your footing when grief follows you into the classroom.
Immediate Grounding
When thoughts are looping and the weight feels too heavy to carry right now:
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5
The Senses: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste. This pulls the brain out of the "loop" and back into the room.
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Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat 3 times. It physically signals safety to your nervous system.
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The "Wait" Box: Visualize a sturdy box. Place the intrusive thought inside and say, "I'm not ignoring this, I'm just setting it here until 4:00 PM."
Speaking Your Needs
Short scripts for when you need to communicate your capacity:
To a Colleague: "I'm having a high-grief day today. I might be a bit quieter than usual, but I'm okay being here."
To Leadership: "I'm struggling to focus on extra tasks today. Can we prioritize the essentials for my classes for the next 24 hours?"
To Students: "I'm a little low on energy today, so we're going to keep things quiet and focused. I appreciate your help in making this a calm space."
Functioning Checklist
Choose Low-Stakes Lessons
Switch to independent work, pre-recorded videos, or reading periods. Your presence matters more than your performance today.
Transition Cushions
Use the 3 minutes between bells to just sit. No email, no grading. Close your eyes and reset your shoulders.
Schedule "Grief Time"
Promise yourself time to feel it all at home. This allows your brain to "hold off" during class because it knows an outlet is coming.
Physical Check-Ins
Am I thirsty? Have I unclenched my jaw? Take 30 seconds to address one physical need.
A Gentle Reminder
"Grief is not a distraction from the work; it is part of the person doing the work."
You don't have to be 'over it' to be effective. Showing up and being authentic is a powerful lesson for your students, even when you feel fragile.
Crisis Resources
Crisis Text Line: 741741
