How to Start a Grief Journal
If you’ve never journaled before or aren’t sure what a journal is, it’s a private space where you can write down your thoughts, feelings, and experiences without judgment—like having a conversation with yourself to process emotions and gain clarity.
What is a grief journal?
A grief journal is a journal that you can use to specifically focus on memories, emotions, or thoughts related to loss. It serves as a therapeutic tool to help people process their grief by writing down feelings, reflections, and experiences. While journaling for grief can take many forms and does not have to be solely focused around feelings or emotions about the loss of a loved one, having a journal where processing grief if of importance can help you create an intentional space for yourself no matter which stage of grief you’re in.
What are the benefits of starting a grief journal?
When you lose someone, you might find yourself trying to figure out how to process grief. Grief is a deeply personal experience, and processing it means allowing yourself to acknowledge, feel, and express the emotions that come with loss. A grief journal can be a powerful tool in this journey and offers several benefits, such as:
- Emotional release – Writing provides an outlet for emotions that might be difficult to express verbally, allowing you to process your feelings in a safe space.
- **Self-reflection – Journaling helps you track your progress and recognize patterns in your emotions over time.
- Healing and acceptance – Regularly writing in a grief journal encourages you to acknowledge your feelings and gradually move toward healing.
- Memory preservation – A grief journal allows you to keep memories of your loved one alive through storytelling and personal reflections.
- Stress reduction – Engaging in writing can be a calming activity that helps alleviate anxiety and emotional distress.
Grief journaling has many benefits that go beyond offering a space to process your grief and journaling in general has been proven to regulate emotions and create awareness.
How does journaling help with the process of grief?
Journaling helps by allowing individuals to process emotions in a structured way. It provides a nonjudgmental space to express sadness, anger, or confusion, making the grieving journey more manageable. Over time, journaling can lead to greater emotional clarity, self-compassion, and resilience.
How to start a grief journal
Grief can be overwhelming, and finding a way to express your emotions may feel difficult. A grief journal can be a powerful tool to help you process your thoughts and feelings in a safe, private space. If you’ve never journaled before, don’t worry—this guide will walk you through each step to help you get started.
Step 1: Choose your journaling medium
Before you begin writing, decide what type of journal feels right for you. There is no “correct” way to journal—choose whatever feels comfortable and accessible.
- A physical notebook – Many people prefer handwriting because it feels more personal and allows for creative expression.
- A digital journal – If you find typing easier, you can use a journaling app, a word document, or even a private blog.
- A voice journal – If writing feels difficult, consider recording voice memos to express your thoughts aloud.
Step 2: Find a comfortable space to write
Choose a quiet, comfortable place where you feel safe to express your emotions. Your journal is a private space, so try to find an environment that allows you to be open and honest without distractions. If you’d like, try setting up some background music that’s without lyrics or play calming nature sounds for background noise. Here are some places to try:
- A cozy corner in your home
- A peaceful spot in nature, like a park or garden
- A quiet café or library
- Any space where you feel relaxed and comfortable
Step 3: Begin writing (or speaking)
Many people feel stuck when starting a journal because they don’t know what to write. There’s no need for perfect words—just start with whatever is on your mind. If you need help getting started, consider using some of the journaling prompts described later in this article or try to start out just by describing your day. Don’t worry about grammar, spelling, or making sense—this is for you and no one else. Let your thoughts flow naturally.
Step 4: Make journaling a habit
Journaling doesn’t need to be a daily task, but setting aside time for it can help you process your emotions over time. It can also help you stay consistent which can aid in your grief journey. Consider:
- Writing in the morning to start your day with reflection.
- Journaling in the evening as a way to release emotions before bed.
- Writing whenever grief feels overwhelming.
If you miss a day (or even a week), that’s okay. Grief is not a linear process, and neither is journaling. Write when you feel the need, without pressure or guilt.
Step 5: Revisit and reflect
Over time, you may want to look back at past entries to see how your grief has evolved. Reflection can help you notice patterns in your emotions and recognize moments of healing. If reading old entries feels too painful, it’s okay to set them aside until you’re ready.
You may also want to use your journal to set small goals for self-care, such as:
- “This week, I will take a walk in a place that brings me peace.”
- “I will reach out to a friend when I feel overwhelmed.”
- “I will allow myself to feel my emotions without judgment.”
Journaling does not have to be a difficult or stressful coping skill to participate in and can be started or stopped at any time. Try it out, get creative with what you include, and see what feels right for you.
Journal prompts for grief
When starting your journal, you may be confused on what to write. In general, the best grief journal is going to be the one where you feel you can be most authentic and explore the themes, ideas, questions, and feelings that you need to explore. This can look incredibly different for everyone – some journalers have no problem with writing stream-of-consciousness journal entries while others can feel frozen by not knowing where to begin. One way to ease into writing is by using grief journal prompts which are made to get you thinking. Here are eight journaling prompts for grief journaling that you may find useful:
-
Describe a memory that makes you smile. What happened, and why is this moment special to you? How does it make you feel to remember it now?
-
Write a letter to your loved one. What would you say if you had one more conversation with them? Share your thoughts, feelings, or even things left unsaid.
-
What has been the hardest part of grieving for you? Describe the emotions, challenges, or changes that have been the most difficult to navigate.
-
How has your life changed since your loss? Reflect on the ways, big or small, that your daily life, relationships, or perspective have shifted.
-
What do you miss the most about your loved one? Is it something they said, did, or the way they made you feel? Try to put into words what you long for most.
-
What are some things you wish others understood about your grief? If you could explain your experience to someone who hasn’t been through it, what would you want them to know?
-
How do you want to honor your loved one’s memory? Think about ways you can keep their spirit alive, whether through traditions, acts of kindness, or creative expressions.
-
What is something you are grateful for today? Even in grief, small moments of gratitude can help bring light into the darkness. Write about something, no matter how small, that brings you comfort.
This is just a brief list of journaling prompts you can use when starting out your grief journal, but if none of these feel right, practice sitting with yourself for 5-10 minutes and noticing what emotions come up for you. Is it anger? Sadness? Relief? Or maybe it’s nothing at all? Take these emotions and simply start out by listing them. Then you can start to explore what these emotions may be connected to or triggered by and go from there. Regardless of how you choose to use your grief journal, it’s important to remember that it’s simply a tool you can use if it’s helpful. If you don’t find writing helpful or enjoyable, consider altering the journal to fit your needs.
Things to include in your grief journal besides written entries
Journaling can take many forms and many people find that including things other than writing in their journal can provide joy and alternate forms of expression. Here are eight creative things to include in your grief journal besides written entries:
1.Photos and mementos – Add pictures of your loved one, places you shared, or small keepsakes like ticket stubs or pressed flowers that hold special meaning.
2. Drawings and doodles – Sketch your emotions, symbols that remind you of your loved one, or scenes from cherished memories. Even simple doodles can be expressive.
3. Prayers or scriptures – If you’re religious, consider including uplifting or meaningful prayers or scriptures in your journal.
4. Favorite quotes, poems, or song lyrics – Include quotes about grieving, poetry, or song lyrics that resonate with your grief or remind you of your loved one.
5. Collages – Create collages with magazine clippings, old cards, or written words that express your emotions and memories visually.
6. Lists – Make lists of things like your favorite memories, lessons they taught you, or ways they made the world better.
7. Mind maps or word clouds – Use visual brainstorming techniques to explore your emotions, memories, or connections to your loved one.
8. Grief tracking pages – Use charts or symbols to track your emotions over time, recognizing patterns in your healing journey.
If you’ve lost a loved one and are looking for ways to express and process your grief, consider joining Ever Loved’s grief forums to find others going through a similar experience.
