55 Journaling Prompts For Grief To Help You Heal

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Losing someone or something that you love is one of the most difficult experiences anyone can go through in life.  Whether it’s the loss of a child, a family member, a friend, or even a beloved pet, the grieving process can be a long and challenging journey.  It can be incredibly hard to find the right words to express your feelings and sometimes it feels like there are literally no words to explain how deep your grief is.  This is where grief journaling prompts can help you.  

When dealing with grief, writing in a journal can give you a safe space to express your pain and anguish. Using journal prompts for grief can offer a starting point for your writing, giving you a framework to work with as you navigate your emotions, feelings, grief, and loss.

In this article, you will find 55 journaling prompts for grief that I hope you will find helpful.  They are designed to help you process your emotions, reflect on experiences, and help you to find a way to move forward. 

Of course, it is important to remember that everyone’s grieving journey is unique and there is no on-size-fits-all approach to coping with grief.  These prompts are just a starting point and you can adapt them as you wish or use them for ideas for your own prompts if you would like to.  And remember to reach out to someone for help and support if you need to as you work on your grief recovery!

Reflecting On Your Loss

Losing someone you love can be a devastating experience that can leave you feeling lost and uncertain. Grief journaling can help you to reflect on your loss by giving you a safe place to process your emotions and come to terms with what has happened. 

  • Describe your loved one. What did you love about them? Describe how they looked, what made them smile, fun things you did together, their favorite holiday, etc. Write in as much detail as possible and include anything that you would specifically like to treasure and remember.
  • Write about the moment you found out about the loss.
  • Describe the feelings you experienced in the first 24 hours after you lost your loved one.
  • What were some of the thoughts that went through your mind in the days and weeks following your loss?
  • Reflect on the impact your loss has had on your life so far.
  • Write about any regrets or unfinished business related to the loss of your loved one.
  • Write a letter to your loved one expressing how grateful you are for the time that you had with them and why they were so special. 
  • If you could give your loved one, one message today, what would it be?
  • Describe any physical sensations or symptoms you experienced in response to the loss.
  • How have your relationships with others changed since the loss?
  • Write about any spiritual or existential questions losing your loved one has raised for you.
  • Reflect on any ways that the loss has changed your perspective on life.
  • Describe any ways that you have found meaning or purpose in the loss.

Processing Your Emotions

Grief is difficult and it can bring up a wide range of emotions and feelings such as sadness, anger, guilt, and confusion.  Journaling while you grieve can help you understand and work through these difficult feelings allowing you to ultimately find a way to move forward.

  • Write about a time when you felt overwhelmed by grief.
  • Describe a moment when you felt angry or resentful about your loss. How did you deal with your emotions?
  • Create a list of things that bring you comfort or peace when you’re feeling sad or upset.
  • Reflect on any ways that you’ve tried to avoid or escape from your grief.
  • Write about a time when you felt guilty or ashamed about something related to the loss of your loved one. 
  • Describe a moment when you felt grateful or appreciative despite your grief.
  • How do you handle anxiety or fear related to the loss?
  • Reflect on any ways that have helped you to find joy or happiness despite your grief.
  • Write about a time when you felt frustrated or helpless in response to your loss.
  • Describe a moment, no matter how brief, when you felt at peace or acceptance about the loss. 
  • Do you experience any feelings of guilt or shame in moments of peace or acceptance?

Remembering Your Loved One

Remembering your loved ones can be a source of comfort and healing during the grieving process. Here you will find grief journaling prompts to help you remember and honor your loved one.  

  • Create a memory book with everything and anything that reminds you of your loved one. Include photos, memories, lists of favorites such as movies, songs, books etc.    
  • Write about your favorite memory of the person you lost.
  • Describe a quality or trait that you admired about the person.
  • Reflect on a time when the person made you laugh or smile.
  • Write about a time when you felt most connected to your loved one. Why is this memory so special?
  • Write about a gift or lesson the person gave you that you appreciate.
  • Describe a place or activity that reminds you of your loved one.
  • Reflect on a time when the person was there for you in a difficult moment.
  • Write about a time when you disagreed with the person or had a conflict. How do you feel about that time now?
  • Describe a way in which the person inspired or motivated you.
  • Reflect on a time when the person surprised you or did something unexpected.
  • Write about a dream or hope you have for the person’s legacy or memory.
  • Plant a tree or create a garden in your loved one’s memory taking the time to reflect on how much they meant to you.
  • If you are creative, create something to honor the memory of your loved one such as a painting, a piece of music, a poem.

Seeking Support

Sometimes grief can be lonely and isolating, especially when it feels like the whole world has moved on.  But it doesn’t have to be.  Seeking support from others can help you to feel less alone and can give you a sense of connection and understanding.  In this section, I’ve included prompts to help you find ways to seek support in a way that is meaningful for you. 

  • Create a list of supportive people in your life and how they have helped you cope with your loss and that you feel comfortable with.
  • Have you found support groups or a therapist who has been helpful to you?  If so, how have they helped you?  
  • Write about a time in the past when you reached out for help or support and how it made you feel.
  • Think about a friend or family member who has been understanding and supportive. How can you create more time with this person?  How can you thank this person for their love and support?
  • Write down a list of self-care practices or routines that help you find comfort and peace. How can you include these in your life on a more regular basis? 
  • Write about a time when you felt like you were alone in your grief. How did you cope?  Is there someone you can get in touch with when you feel this way?
  • Write about a community or organization that has provided support or grief resources for you.
  • Write about a day when you felt like you were making progress in your grief.
  • Reflect about a time when you felt like you were stuck or not making progress in your grief. What did you do to move through this difficult time?  Were there any particular people or self-care practices that helped you?
  • Is there someone in your community who is going through something similar to you?  Is there any way that you can offer them love and support as they also grieve?

Take care of yourself by incorporating self-love into your journaling. Get started with our collection of Self-Love Journaling Prompts.

Finding Meaning and Purpose

Often losing a loved one can leave you feeling lost and without direction in life.  Finding new meaning and purpose can give you a sense of hope and renewal which will help you to find a way forward.

  • Write about a way that your loss has inspired you to make a positive change in your life, even if it’s something simple like telling people in your life that you love them more regularly.
  • Create a list of things you can do to help in your community such as volunteering for example.
  • Are there any hobbies or activities you have always wanted to try? Create a list and find ways to begin with something new today!
  • Describe a goal, dream, or passion that has emerged from your grief. Think of ways you can start pursuing these. 
  • Create a list of ten things you are grateful for despite your grief.
  • Write about how your loss has helped you appreciate the present moment.
  • Think about a time when you felt like you were making a difference in the world.  How did this make you feel?
  • Describe a way that your loss has helped you develop greater empathy or compassion for others.

Gratitude is a powerful force for healing! Our list of over 300 gratitude journal prompts can help you get started.


Conclusion

Journaling offers you a unique way to explore and work through the difficult emotions that come when grieving the loss of a  loved one. 

Using journaling prompts for loss and grief can give you a starting point and framework to work from as you process your grief and find a way forward all while honoring your loved one’s memory.

Sometimes simply putting pen to paper can be a powerful way to honor your loved one, process your feelings, and work towards healing.  Remember that grief is a journey and a grief journal can be a valuable companion on that journey.  I pray these prompts will help you as you work towards peace and healing.