If you have lost a loved one, writing in a journal can be one of the most
powerful ways to cope and work toward healing. It encourages you to express and
explore the myriad of emotions that accompany grief. Rather than avoiding the
reality of the death and extending the grieving process, journaling encourages
introspection, which is important in accepting loss and creating a sense of
peace. You might not even realize what you are feeling until you sit down to
write about it.
There are many mental health benefits of
journaling, including reducing stress and coping with anxiety or
depression. Journaling provides a healthy outlet when emotions feel overwhelming,
which can be common while grieving. Practicing gratitude also helps you focus
on the positives in life, so writing about what you are grateful for can
provide perspective when times might feel shadowed by your grief.
One of the best parts about journaling
is that there is no right or wrong way to do it, and you never even have to let
anyone see your work. Sometimes the words will flow out of you without much
thought and other times you might feel a bit stuck. Below is a list of grief
journaling prompts you can use for inspiration whenever you need it.
• Make a list of your favorite
things you did with your loved one. Make another list of what you wish you
• Explain how you are honoring the
memory of your loved one in your daily life.
• Tell about the people you have in
your support system.
• Pick a color that represents how
you are feeling today and explain why.
• Write about the memories of your
loved one that seem to be most heavy on your mind.
• Make a list of what you are
grateful for today.
• Retell the last moments you
remember being with your loved one.
• Write a letter to your loved one
about what you have been doing to stay busy lately.
• Answer these questions to
consider how your grief is impacting your activities:
What is the hardest time of day for you and why?
What is the hardest day of the week for you and
During which daily activities do you find
yourself in the densest fog of grief?
During which daily activities do you find your
mind wandering away from your grief?
What has been your hardest day so far?