HOW-TO GUIDE
Writing can be a really powerful way to heal. It can help you make sense of your feelings and find a way to honour and remember your loved one.
Many people find that putting their thoughts and emotions down on paper helps them to process feelings and get things off their mind.
This short Journaling 101 guide helps you start journaling step by step. It includes guided prompts to help you get started, or to use when you’re stuck for ideas.
Please remember that we all grieve and process emotions differently, and everyone’s situation is different too. Some parts of this guide might align well with you, and others may not seem relevant. Take from it what you need.
This course is available to Griefity app users.
Get the app now via your device’s store.
Module 1 – Introduction to journaling for grief
Journaling can help us navigate the complex emotions associated with grief and reflect on our journey so far.
☀️ Hopefully this journaling guide will help you:
- Use journaling as a tool for emotional expression and healing
- Explore different journaling techniques and prompts
- Develop a personal journaling routine
✍️ Exercise: Write some notes about your ideal journaling environment. Describe where you would like to write, what time of day, and any specific items that would make the space comfortable for you.
- Do you prefer to listen to music, or not?
- Would you like to be somewhere busy like a cafe, or in a quiet space at home?
- Would you prefer to type on a laptop, or write with pen and paper?
Module 2 – Your first journaling exercises
Well done for getting started! Here is an exercise to try out as your first step into journaling. Some people find this fun, and some find it difficult. Give it a go and see what you learn.
✍️ Set a timer for 10 minutes and write without stopping. Don’t worry about grammar or structure. Just let your thoughts flow onto the page. Start with “Right now, I feel…”
✍️ Write a reflection about that exercise. What went well? What didn’t feel comfortable? What did you learn from this free writing exercise?
Module 3 – Guided prompts for grief journaling
Next we’ll look at using some prompts to guide your writing. You may be experiencing grief due to a wide range of circumstances or situations.
Everyone’s experience is different. So we have tried to keep these prompts as relevant as possible – but feel free to alter them if there is something else that speaks to you.
✍️ Think about a time before you experienced this grief.
Example: “Dear [Name], I miss you every day. One of my favorite memories of us is when we…”
✍️ Describe a memory from this time.
Example: “One of my favorite memories with [Name] is the time we went to the park and…”
✍️ How has this loss changed your daily life?
Example: “Since [Name] has been gone, my mornings are quieter and I feel a void when…”
✍️ What emotions are you experiencing today?
Example: “Today, I feel a mix of sadness and gratitude. Sadness because I miss [Name], and gratitude because…”
✍️ Write about three things you are grateful for, even in the midst of grief.
Example: “1. I am grateful for the support of my friends. 2. I am grateful for the memories I have with [Name]. 3. I am grateful for the strength I find within myself each day.”
Module 4 – Diving deeper into journaling
✍️ Write about a time you felt a strong emotion related to your grief.
Example: “I remember feeling intense anger when I realized [Name] was really gone. It happened when I…”
✍️ Reflect on how you plan to spend an upcoming significant date.
Example: “The anniversary of [Name]’s passing is approaching. I plan to honor them by visiting our favorite spot and…”
✍️ Describe how you envision your life moving forward and what steps you can take to heal.
Example: “In the future, I see myself finding peace with this loss. One step I can take towards healing is to…”
Module 5 – Creative journaling
In this module, we look at some creative ways to journal and express your thoughts.
Not everyone enjoys moving into this space, so if this is not right for you, skip to the next module.
✍️ Create a visual representation of a happy memory.
Example: “Draw a picture of the last vacation you took with [Name]. Include details like the scenery, your activities, and any special moments.”
✍️ Write a poem or short story inspired by your experiences of grief.
Example: “The empty chair at the dinner table / A silent reminder / Of the laughter that once filled this space…”
✍️ Choose a symbol that represents your grief and write about its significance.
Example: “A broken chain symbolizes my grief. It represents the connection that was severed and the pain of losing [Name]…”
Module 6 – Moving further into journaling
Hopefully by now you have explored several different journaling prompts and may be getting a sense of what you want and need to write about most.
Journaling is never ‘finished’. It is a practice that you can pick up and put down when you need it. Keep going if you are finding it helpful!
Here are some further prompts to work through and reflect on your practice:
✍️ Write about a time you struggled to maintain a habit and how you overcame it.
Example: “I once found it difficult to stick to my exercise routine. What helped me was setting small, achievable goals…”
✍️ Write about your feelings on sharing your writing with others.
Example: “Sharing my journal feels vulnerable, but it also offers a chance for connection. I am worried about…”
✍️ Review your journal entries and write about any changes or growth you’ve noticed in yourself.
Example: “Looking back at my journal, I see that I have become more accepting of my emotions. I have grown in my ability to…”
Module 7 – More prompts for grief journaling
As you continue to practice journaling, you will no doubt find and record your favourite prompts, and ideas that you prefer to write about.
If you ever get stuck for ideas, here is a list of prompts to choose from:
- Write about the first time you felt the loss. What were you doing? How did you react? How did you feel?
- What are three words that best capture how you’re feeling right now?
- Write about the first thing that comes to your mind when you think about your loss. Don’t censor yourself, just let your thoughts flow.
- How has your grief evolved since the loss first occurred?What does sadness feel like in your body? Where do you feel it the most?
- List three small things that brought you a moment of peace or comfort today.
- Choose one emotion (e.g., sadness, anger, relief) you’ve felt recently. Write about what triggered this emotion and how it affected you.
- Think about an upcoming significant date or event. How do you feel about it? What do you think will be the hardest part?
- What is one small step you can take towards healing? How can you start this step?
- What is one challenge you face in maintaining your journaling practice? How can you address this challenge?
- How has your daily routine changed since the loss?
- What are the hardest parts of your day now?
- Are there any moments in your day that you look forward to, despite your grief?
- Who or what has been a source of support for you?
- What small things bring you moments of peace?
- How do you feel about talking to others about your grief?
- Are there certain people you find it easier to talk to about your loss?How have your relationships with friends or family changed since the loss?
- What self-care practices are helping you cope with your grief?
- Are there any new hobbies or activities you’ve taken up since the loss?
- How do you take care of yourself on particularly tough days?
- What are some small goals you can set for yourself to help you move forward?