How To Sart A Grief Journal – Prompts Included


A grief journal can be a valuable tool for coping with the pain and negative emotions of loss. Writing about your own feelings can not only help you process them but also provide some measure of comfort amid great sadness. In this blog post, I will share with you what a journal for grief is and how to start grief journaling, its benefits, and how to use journaling prompts to help you speed up your healing process.

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What are grief journals?

Grief journals are intended for individuals to help cope with their pain and emotions associated with a loss. Writing in a grief journal helps you express your feelings, reflect on memories of the person you lost, and document your journey through grief. It can also be used as a form of self-care, allowing you to keep track of your thoughts and feelings during this difficult time.


How do you start a grief journal?

When starting a grief journal, there are some basic steps you can take to ensure the process is therapeutic so you don’t feel overwhelmed in your healing journey. Here are the steps for starting grief journaling;


Brainstorm what you want to journal about:

Brainstorming is the first step in getting started with your grief journal. Think about the topics you want to write about and the people you have lost that you would like to honor. This will help you identify what’s important for your healing journey and pinpoint the direction your diy grief journal takes.


Decide on the type of journal:

Once you have identified the topics and people for your grief journal, decide on the type of journal that’s best for you. You can choose from physical journals or digital ones as well as different types of media such as writing, drawing, or even photography.



Find a quiet place to journal:

Find a quiet, comfortable spot to write in your grief journal. This can be an office or a room of your own or even the park or beach.

A peaceful environment will free you from any distractions so that you can put all of your focus and energy into processing your emotions.

The grief process can be challenging as it comes with several confusing emotions.

It is important to take the time each day to write in your journal and allow yourself to express these emotions without judgment or interruption.


Set time for journaling:

Set a specific time to journal each day or week. This will help you make the most of the process and ensure that you are consistently journaling so your healing journey progresses. Setting time aside for journaling also helps to create a sense of security and normalcy in your life.

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Start writing:

Start from a blank page and record a comforting memory you have or a thought that you need to express. There is no right or wrong way when it comes to journaling. Use your personal narrative about a loved one’s memory to record memories you shared, feelings of loss, and the emotions you experience. Don’t worry about writing perfectly as that is not the goal. The aim is to express your thoughts and feelings without judgment.


Using Journaling Prompts:

Writing prompts are questions that you can use to help you start expressing your grief. They can help guide the direction of your journaling and get you out of any writer’s block you may experience. Writing prompts are versatile and can vary from general questions to more specific ones.


Reflect on what you wrote:

Once you have written in your journal, take the time to reflect on what you wrote. Ask yourself if any patterns arise from your entries and if some particular topics or themes come up frequently. Reflecting on what you wrote helps you identify things that may be holding you back from healing and gives insight into how best to move forward.


Review your entries:

After each entry in your grief journal, review what you have written and assess where you are at emotionally. This will help you gain perspective on how far you have come in your healing journey and can provide clarity about how to proceed. Reviewing also helps to ensure that progress is steady and consistent throughout the process.


What do you write in a grief journal?

Here are some writing prompts to help you get started;

  • What is your favorite memory of the person you have lost?
  • What has been the most difficult thing about your grief journey so far?
  • How has your loved one’s death changed your life?
  • How do you balance the need to grieve and the need to move forward?
  • Do you have  family members or support system in place that can help you cope?
  • What are the emotions and feelings that come up when you think of your lost loved one?
  • What do you find most comforting about grieving?
  • What advice would you give to someone else who is grieving?
  • Do you have any goals for how you want to honor your lost loved one?
  • What are the positive things that have come out of this experience?
  • How do you think your grief will evolve?
  • What are some lessons that you have learned through grieving?
  • What was your loved one’s favorite holiday?
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Does writing in a journal help with grief?

Yes, writing in a journal can help with grief. Journaling is an effective way to process and express emotions in a safe, private space without judgment from others. Writing can help to organize and make sense of your thoughts, increase self-awareness, and provide insight into what is happening in your life. Writing in your private practice setting can help to provide a space of healing and reflection, allowing you to gain clarity and understanding.


Starting a journal for grief can have psychological benefits and help you to process your emotions healthily. It is also a tool for personal growth and self-discovery which can lead to life-long healing. Grief journaling can bring solace and comfort, providing an outlet for your emotions and helping you to feel connected to the person you have lost, even when they are not physically present. The combination of writing and reflection can help to bring you closer to finding a sense of peace and normalcy.


Using grief journal prompts in your journal pages can help you to explore your thoughts and feelings in greater depth. Writing regularly in a grief journal can also provide structure and allow for a safe, creative space and give you a new perspective on your grief and loss.


According to the grief institute, free writing in a journal has a therapeutic value that can help to release strong emotions and provide a sense of healing.

There are specific prompts that you can use in a guided journal to focus on certain topics and explore your feelings more deeply.


What are the 7 stages of grief journal?

The 7 stages of grief are shock and denial, pain and guilt, anger and bargaining, depression, the upward turn, reconstruction, and working through, and acceptance and hope. As you journal, focus on each of these stages, in turn, to reflect on how it has impacted your feelings and outlook.


Shock and Denial:

This is the phase where you first experience the loss and may feel numb or disconnected. Reflect on what this initial shock felt like for you, both physically and emotionally.


Pain and Guilt:

This is when the pain of the loss sets in and you start to feel overwhelmed with guilt or regret over what happened. Reflect on how this stage has impacted your grief process and coping mechanisms.


Anger and Bargaining:

During this stage, you may experience feelings of anger or frustration as you come to terms with the loss. You may also engage in bargaining, where you attempt to make deals or negotiate for a different outcome. Reflect on how these emotions have shaped your grief experience.

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During this stage, a deep sadness sets in and makes it hard to find joy or purpose in life. Reflect on what strategies you have used to cope with this depression.


The Upward Turn:

This is the stage where you start to find hope and realize that life can still be meaningful despite your loss. Reflect on what has helped you reach this point in your grief journey.



Reconstruction and Working Through During this stage, you begin to process what happened and reconstruct the pieces of your life. Reflect on how you have been able to move forward and make sense of things.


Acceptance and Hope:

This is where you find acceptance for what happened and start to look towards the future with hope and optimism. Reflect on how this final stage has helped you heal from the loss.

Journaling through the 7 stages of grief can be a powerful tool to help you healthily process your emotions and ultimately find healing from the loss.

Consider what aspects of your grief journey have been most difficult for you, as well as which strategies helped you to cope with it.

Reflection is an important part of journaling and can help you to move forward in your grief journey.


Bottom Line:

Grief journaling is a powerful tool for personal growth and self-discovery which can lead to life-long healing. Using prompts in your grief journal can help you to explore your thoughts and feelings in greater depth, providing an outlet for your emotions and helping you to find peace. Reflecting on the 7 stages of grief – shock and denial, pain guilt, anger and bargaining, depression, the upward turn, reconstruction, and acceptance and hope – can help you to process your emotions healthily and ultimately allow you to move forward in your grief journey.

Contact grief experts if you need additional support or guidance. They can help provide a safe, creative space and give you a new perspective on your grief and loss.



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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