How to Grief Journal and the Benefits of Doing It

Grief journaling can help you process a loss, manage your emotions, and unburden yourself by allowing you to put your emotions on paper, instead of bottling them up inside. If you’ve never journaled or don’t know where to start when it comes to grief journals, this article gives you the steps you’ll need to take, along with some grief journal prompts to get you started.

What is grief journaling?

Journaling for grief is all about creating a safe space where you can express yourself freely without any restrictions on what or how much you write. It's an opportunity to document your personal experiences, emotions, and thoughts as you move through the grieving process.

In addition to helping reduce mental distress associated with unprocessed trauma, grief journals can allow people who have lost loved ones to explore their innermost feelings without judgment from others. They also provide evidence of progress and personal growth over time.

Through writing, individuals can not only come to terms but also try making sense by reflecting on everything that has occurred following the loss. This can assist in regaining control over some aspects of their life.

How do I start my grief journal?

Starting a grief journal isn’t difficult. There are some easy steps you can take to begin the process.

1. Find a quiet and private space where you feel comfortable writing without interruption or distraction. It could be in your bedroom, living room, outside, or even a special place that brings fond memories of your loved one.
2. Decide on the medium for recording - paper notebooks or an online tool such as Google Docs, Word, the Notes app, or another journaling app. Writing with a pen and paper can help you slow down and process your thoughts while journaling online can sometimes be more convenient.
3. Write freely about your loved one. What were they like? What were their favorite things to do? What was your relationship like with them? Are there things you wish you said but didn’t? Or perhaps things you had said but wish you didn’t say? If you’re feeling stuck, you can even draw, write about your day, write about how you currently feel, or use some prompts to get you started with grief journaling.

Benefits of grief journaling

Journaling about grief can offer several benefits for individuals who are experiencing loss and trying to navigate the grieving process. Some of the key benefits of grief journaling include:

• Emotional expression: Grief journaling provides a safe and private space to express and process emotions related to loss. Writing about feelings of sadness, anger, confusion, or guilt can help individuals acknowledge and release these emotions, leading to a sense of relief and emotional catharsis.
• Clarity and self-reflection: Writing about grief can help individuals gain clarity and insight into their own thoughts and emotions. Journaling prompts self-reflection, allowing individuals to explore their grief journey, identify patterns, and make connections between their thoughts, feelings, and behaviors.
• Increased self-awareness: Through consistent journaling, individuals can develop a deeper understanding of themselves, their needs, and their coping mechanisms. This self-awareness can contribute to personal growth and healing, as it helps individuals identify their strengths, limitations, and areas for further support or development.
• Organization of thoughts: Grief often brings a whirlwind of thoughts and memories, making it challenging to make sense of the experience. Journaling provides a structured way to organize and make sense of these thoughts and memories. It can help individuals create a coherent narrative around their loss, facilitating the processing and integration of the experience.
• Validation and validation from others: Grief can be isolating, and journaling can offer a sense of validation. By putting emotions into words, individuals may realize that their experiences are common and shared by others who have gone through similar losses. Additionally, sharing journal entries with trusted individuals or participating in grief support groups or online grief forums can provide further validation and support.
• Healing and growth: Grief journaling can be a therapeutic tool for healing and personal growth. Engaging in regular journaling practices over time allows individuals to track their progress, identify areas of improvement, and celebrate milestones in their grief journey. It can facilitate the development of resilience, meaning-making, and adaptation to life after loss.
• Stress reduction: Writing about grief can help alleviate stress and anxiety associated with the grieving process. It provides an outlet for releasing intense emotions and offers a sense of control over one's thoughts and feelings. Journaling can serve as a stress-management tool, promoting overall well-being during a challenging time.

Remember, while grief journaling can be a helpful tool, it's essential to respect your own pace and comfort level. If the process becomes overwhelming or triggers intense emotions, seeking support from a grief counselor or therapist can provide additional guidance and assistance in navigating the grieving process.

Should I use journal prompts for grief journaling?

You can absolutely use journaling prompts when grief journaling! Sometimes you may not know what to include in your journal. There may be too much going through your mind at any given time—and this can lead you to feeling overwhelmed when trying to journal. Journaling prompts are helpful for even veteran journalists as they help you consider questions and topics you hadn’t previously considered writing about.

Grief journaling prompts

Grief journaling prompts can help guide you through an already complex and difficult situation by allowing you to organize your thoughts and address topics that feel right to you.

• Reflect on a cherished memory or moment you shared with the person you lost. Describe it in detail and write about how it makes you feel.
• What are some of the things you miss most about the person you lost? How has their absence impacted your life?
• Explore the range of emotions you have experienced since the loss. Write about the different emotions that have surfaced and how they have changed over time.
• How has your perspective on life and mortality changed as a result of your loss? Has it influenced your priorities, values, or goals?
• Describe a coping mechanism or self-care practice that has been helpful for you during your grieving process. How does it support your emotional and physical well-being?
• Write a letter to the person who passed away. Share your thoughts, feelings, and any unfinished conversations or unresolved emotions you have.
• What are some of the lessons or insights you have gained from your experience of grief? How have these lessons shaped you or influenced your worldview?
• Explore any regrets or unfinished business you may have regarding your relationship with the person you lost. Is there anything you would have liked to say or do differently?
• Write about a support system or person who has been instrumental in helping you through your grief. - - How have they provided comfort or understanding?
• Imagine a future version of yourself who has found healing and peace after the loss. Describe what that looks like and reflect on the steps you can take to move towards that vision.

These prompts are meant to be starting points for your journaling practice. Feel free to modify or adapt them to suit your personal needs and circumstances. If it’s easier for you to read through these prompts offline, feel free to download our free grief journal prompts PDF for easy access.

Grief journaling is an easy, affordable, and helpful way to manage and process your grief after losing a loved one. By setting aside a little bit of time and engaging in this self-care practice, you’ll give yourself some time and space to reflect on the loss and the effects it's had on you. This simple practice can help you move through grief and process the loss in a way that is compassionate towards yourself.

If you’re looking for others to connect with while navigating a loss, consider using Ever Loved’s grief forums for support. Connect with others who are experiencing similar feelings and get support during your time of need.

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