Journaling prompts for grief

I know, I know, a therapist who suggests journaling. How unique! Journaling is not for everyone — no intervention is one sized fits all — but these questions can be a beautiful place to start exploring your grief. I suggest setting the scene: get comfortable physically, open a new document and/or crack open a notebook, light a candle or a stick of incense, and see what comes out on the page. There is something special and important about externalizing your experience, getting it out of your head.

  • What do ‘griefbursts’ or grief attacks look like for you? When and where did you last experience one?

  • List the secondary losses you are experiencing as a result of our loss. Examples may be related to loss of self (identity, confidence, health, personality), security (emotional, physical, financial, lifestyle), and/or meaning (goals, dreams, faith, joy). Choose one or two and write about them.

  • How do you feel about the concept of learning to reconcile rather than get over grief?

  • What is a mantra you can return to when you feel overwhelmed by grief? Where should that mantra be, so that you can access it?

  • Do you think your gender identity affects your grief? Why/why not?

  • If you could tell your deceased person about your day, what would you tell them? 

  • If I could forgive them for something, it would be…

  • I feel most connected to my loved one when…

  • How have your views of God and spirituality changed since grieving?

  • How are you discovering transformation by grief?

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Grief Etiquette: Please Don't Ask "What Happened?"