Grief Journaling Tips & Writing Prompts

By Heather Stang, MA, C-IAYT

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Posted: January 30, 2021

Updated: February 11, 2021

Whether you plan to share your grief journal or keep it to yourself, writing it all down can help you cope with grief and process life after loss.

Journaling for Grief

When I was about 11 years old I started my first grief journal. My uncle Doug died by suicide when I was just 7, but as I grew older some pretty big questions emerged. My family didn't talk about it much, as you can imagine, so my grief journal became my confidant. It was a way for me to wrap my head around what had happened and who I was becoming in the wake of it all.

In the book Lessons of Loss: A Guide to Coping, Dr. Robert Niemeyer explains:

"Especially when losses are traumatic, they may be difficult to discuss or even disclose to another. And yet the psychological and physical burden of harboring painful memories without the release of sharing can prove far more destructive in the long run."

There is no shortage of research to show that journaling for grief has therapeutic value. According to grief experts, the task of reconstructing your personal self-narrative is critical in the healing process, and your grief journal will provide you with a venue for expression without fear of being judged. 

Your grief journal will help you speak your truth without judgement, untangle confusing thoughts, honor your loved one, and explore your continuing narrative in your life after loss.

If it feels right to you, your grief journal can help you continue your conversation with your loved one after their death. After all, the relationship you have never goes away—the nature of it simply changes. You can ask them questions and imagine their answer. Tell them about what is going wrong, and what is going right.

The Best Grief Journal for You

My first grief journal was 3-hole-punched, lined notebook paper that I stuck in a folder with brads to hold it together. Grief journals have come a long way since then!

While it may vary depending on your preferences and lifestyle, the best grief journal for you will be easy for you to access when you want to record your thoughts. It will also be secure enough for you to confidentially explore a wide range of your feelings.

Remember my notebook paper journal? I wish I could share it with you, but my father found it, yelled at me, and promptly threw it out. It pains me that I cannot reread what adolescent Heather had to say about her uncle’s death, and I imagine there was a lot of commentary on family dynamics as well.

I don’t say this to scare you off from journaling. It is exactly these types of truths that can be healing when you transpose them from mind to paper. If you are concerned about prying eyes, a password-protected digital journal can come in handy. 

from grief to peace guided grief journal

Guided Grief Journal with Reflective Prompts 

Writing in your grief journal—as with all writing—can seem intimidating when you are faced with a blank page. There is also the risk that journaling without direction can keep you stuck in a cycle of rumination, though this is not always the case.

Guided grief journals, such as my forthcoming book, From Grief to Peace (June 2021), can help you skillfully process your loss and move forward on your grief journey with grief journal prompts. This is not to imply that you "let go" or "move on." You will always love the one you lost! But we do need to both mourn our loss and continue to live our own life.

One grief journaling study found that directed writing focused on meaning reconstruction topics was more helpful than freeform grief journaling that focused on emotional disclosure. Participants who received the guided grief prompts experienced long-term improvement on prolonged grief disorder, depressive, and post-traumatic stress symptoms. They also saw improvement in physical health.

Try these grief journal prompts to help get you started:

  • I remember when you and I….
  • This is what I have to say to you….
  • The first time I did _____ without you I….
  • My happiest memory of you is…
  • The greatest lesson I have learned is…

A hybrid approach is also a good choice, combining grief journaling prompts with a traditional journal that affords you the space you need to process the nuanced experience of loss. 

Paper Grief Journal

Paper grief journal options are plenty. Choose a small notebook or journal that will fit in your purse if you plan to write on the go or tote it back and forth to a counseling or group session. A spiral-bound notebook is a discreet option if you plan on writing at work or want to avoid prying eyes at home. A more formal journal or diary carefully selected in a bookstore or specialty shop can remind us of the significance of our words. There isn't a right or wrong choice.

Consider what you will write with. Any nearby pen or pencil will work, of course, but some writers find that a special pen with the "right feel" helps them get going more quickly. Different-colored writing instruments can help you designate mood or switch back and forth between questions and answers when engaged in dialogue or inquiry.

Don't forget that there are no rules—go beyond prose and add in illustrations, poetry, and even collages and photos if it helps you tell your story and explore your true feelings.

Digital Grief Journal

If you prefer typing grief journal entries rather than handwriting them, you, too, have plenty of options. Perhaps the simplest solution is an MS Word document on your hard drive. You can always password protect your file for privacy.

AfterTalk.com is my favorite digital solution, which offers a free, secure online grief journal. What you write is for your eyes only, and you also have the option to share select posts with friends, family, or even your therapist with the click of a button.

Additionally, the esteemed grief researcher Dr. Robert Neimeyer hosts the "Ask Dr. Neimeyer" page, which provides a wealth of inspiration and support. You can even ask your own questions about your grief journey.

Tips for Journaling Through Grief

Grief journaling is not about writing perfectly. It is about expression. Here are five tips for writing in your grief journal I explore in the introduction of From Grief to Peace (April 2021):

  • There are no right or wrong answers.
  • Mindfully engage with your whole being.
  • Approach familiar subjects as if it were the first time.
  • Walk up to the edge, but don’t fall over.
  • Seek out physical and emotional support as needed.
  • Go through the journal in order. Or don’t. (Applicable if you choose a guided grief journal.)

Going Public

Personal blog sites, from Blogger.com to WordPress.org, are great places to host your grief journal/blog. Your content can easily be shared to inspire others, honor your loved one, and connect those within your circle of grief. If you do take your grief journal public, however, consider the pros and cons.

Will your inner critic censor your thoughts in a way that will suppress your authenticity? Many of us struggle with this notion in our private grief journals. Inviting others in may stifle the therapeutic value—or it may help.

You may want to try a hybrid solution. First, write in a private space, and then choose what to share with the public. This approach will both allow you to write with raw honesty, and then choose what to share with the world at large.

Whatever medium you choose, write regularly and write with your whole heart. The healing power of a grief journal can be profound.

grief journal

 

Heather Stang, MA, C-IAYT

About the author

Heather Stang, M.A. is the author of Mindfulness & Grief. She holds a Masters degree in Thanatology (Death, Dying, and Bereavement) from Hood College in Maryland, and is a certified Yoga Therapist. She is on the Advisory Board for the highly regarded military family survivor organization Tragedy Assistance Program for Survivors (TAPS) and is a faculty member of the Portland Institute of Loss & Transition, founded by Dr. Robert A. Neimeyer. She is also the host of the Mindfulness & Grief Podcast, founder of the Mindfulness & Grief Institute and the Frederick Meditation Center in Maryland.

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