Grief Journal Prompts: Ways to Deal with Grieving Emotions
Grief is a natural response to loss and can encompass a wide range of emotions, including sadness, loneliness, anger, and guilt. Grief can be caused by the loss of a loved one, the end of a meaningful relationship, or even the loss of physical health. While there’s no single antidote for grief, there may be ways to heal heartaches and process the emotions associated with loss. This article explores the use of grief journals as coping mechanisms for grief and loss, helpful journaling prompts, and support resources.
Understanding grief and loss
Grief is a natural human experience that occurs after a significant loss, especially the loss of a loved one. There are ongoing discussions about the role grief plays in a person's life. Sigmund Freud proposed that grief involves breaking ties with the deceased and re-adjusting to new life circumstances. For others, grief can be an opportunity for post-traumatic growth, characterized by positive psychological change after a difficult experience.
How grief and loss impact emotions
Grief can impact different people in different ways. Some people may feel overwhelmed by anger, sadness, despair, or numbness. Meanwhile, others may experience physical symptoms such as insomnia or stomach issues. Oftentimes, guilt triggers – such as a smell, song, or even a familiar place – may cause these painful physical and emotional symptoms to appear. Emotions can fluctuate. While some moments may be filled with sadness, others may be opportunities to smile and remember.
What is a grief journal?
A grief journal – in the form of a physical notebook or a digital notebook – is a space where individuals can safely express their inner thoughts and feelings. Especially when dealing with grief, a blank page can serve as an outlet to express painful emotions, reflect on memories with a loved one, and work towards moving forward. With consistent writing, journaling can be a tool to navigate grief.
How a grief journal supports grieving
Grief can lead to difficult emotions, and sometimes the fear of judgment or misunderstanding can make it difficult to express these emotions to others. In these cases, a journal can be a safe space to reflect on and process complex feelings. It may also allow people to track their progress, as they can read back through their journal, noting how their emotions have changed over time.
Processing emotions through grief journal prompts
Sometimes, it can be difficult to know where to begin when it comes to grief journaling. While simply reflecting on thoughts, feelings, and experiences may be helpful, structured writing prompts can give individuals a starting point.
Helpful grief journal prompts
Below are some examples of journaling prompts that individuals can follow when experiencing grief:
- What is a happy memory you shared with your loved one?
- How are you feeling emotionally?
- What experiences triggered grief for you today?
- Write a letter to your loved one.
- What is something you are grateful for today?
The connection between grief, grief journals, and spiritual growth
The emotions that surface during a grieving period can be complex and challenging; however, grief journals can be a way to cope. Research suggests that journaling supports spiritual growth, mental health, and wellness. Writing down thoughts, feelings, and experiences on paper can be a cathartic experience—a chance to re-evaluate one’s beliefs and gain a deeper appreciation for life.
Reflection for resilience and healing
When journaling for reflection becomes a regular practice, it can encourage emotional strength and resilience. Over time, individuals may recognize small improvements in their mental and emotional health, which can give them hope for the future. Using reflection as a tool, individuals can learn to bounce back from adversity.
The role of memory in the grieving process
Memories of loved ones can be both a source of sadness and joy. Research suggests that self-negative ways of remembering may intensify feelings of grief, while self-positive ways of remembering can foster an improved life perspective. Gratitude journaling prompts can help individuals engage in positive ways of remembering a loved one – for example, writing about their happiest memory or a time they felt especially loved and supported.
Memory as a means of comfort, connection, and celebration
Remembering a loved one can be a way to maintain a special connection, keeping their spirit alive and celebrating their life. Individuals may share a favorite memory with fellow grievers to laugh at, smile about, or simply reflect on. These moments can spark gratitude for the relationship.
Prompts to practice kindness towards oneself
Practicing self-compassion, kindness, and gratitude are some ways that individuals can foster positive emotions during times of grief and loss. Some journaling prompts that encourage these qualities may include:
- Describe an occurrence – whether it was an interaction, a feeling, or a thought – that made you feel lighter today.
- How would you speak to a friend who was experiencing grief and loss?
- What is one way you can show yourself love and kindness today?
- What is something you are grateful for?
The benefit of online therapy after the loss of a loved one
After the loss of a loved one, grief can feel overwhelming. However, with the support of online therapy, individuals can learn coping strategies, practice healing therapies, and process difficult emotions. Through platforms like BetterHelp, therapy sessions are offered online, making them more convenient for many people. Whether navigating a busy work schedule, living in a remote area, or managing mobility challenges, individuals can attend sessions from the comfort of their own home.
Utilizing online therapy for grief, grief journals, and general support
Throughout therapy sessions, different practices may be used to help individuals process grief, sadness, anger, and other difficult emotions after the loss of a loved one. Grief journals may represent one way therapists encourage people to reflect, build self-awareness, and process emotions. Using journaling as support in cognitive behavioral therapy, therapists help clients to identify and change negative thought patterns. Research suggests that online cognitive behavioral therapy actively reduces prolonged grief, post-traumatic stress, and depression. These findings support online therapy as a treatment option for people experiencing grief.
Takeaway
What to write in a grief journal?
Grief journaling can take any form that's helpful to you. You could write words about past memories you have of the loved one you lost, or you could journal about something recently that brought up feelings of grief.
What are the five stages of grief journal?
One model of the five stages of grief includes denial, anger, bargaining, depression, and acceptance. Journaling honestly about it with pen and paper if you find yourself in any of these stages from one week to the next could be helpful in your grieving process.
Do grief journals work?
For many people, journaling can be a helpful way to move through one's own grief. Grief triggers a lot of different, strong emotions in people, and writing about them can be one form of processing. That said, it can be important to get a sense of and then honor the format that works best for you. Journaling may not be the most helpful outlet for everyone. In such cases, working with clay, drawing, making music, or collaging could be other formats for self-expression to explore.
How to journal when feeling sad?
First, it can help to physically sit down in a quiet place with a pen and paper or a computer. Next, common advice for journaling involves taking a deep breath to check in with yourself, your body, and your brain, and then writing about the emotions and feelings you notice. Whether it's anxiety, pain, regret, or feeling lost or afraid, putting your emotions into words can feel productive and even cathartic. If you're not sure what to write about, searching for journaling prompts can be helpful.
How long are notes on grief?
Chimamanda Ngozi Adichie's Notes on Grief is around 80 pages. This work takes the form of 30 short sections.
How to process grief through journaling?
To process grief resulting from a death or another loss, journaling can be one way to mourn. It can take any form you find helpful, such as writing about memories you have with the person you lost, how the loss makes you feel, dreams you've had related to your grief, or one thing you wish you could tell the person. If you're struggling to know where to start, looking up grief journal prompts could be helpful.
What are therapeutic questions to ask someone who is grieving?
A therapist may ask any number of different questions to help a client work through their grief. Some examples include how they're feeling about the loss, whether they're experiencing any guilt about it, and how other loved ones have responded to the loss.
What do grieving people need the most?
When someone is grieving, they may be thankful to know that they have loved ones around to provide support when needed. Offering a listening ear or support with practical tasks, such as arranging meals or childcare, can often be deeply helpful.
What is the hardest grief to deal with?
Each form and experience of grief is valid. People may grieve any number of losses, from a death to the end of a romantic relationship to the loss of one's home.
What do grieving people really want to hear?
In general, the most helpful thing you can say to a grieving person is the promise that you'll be there to help them with whatever they may need. Whether that's providing a listening ear or practical support such as meals or childcare, a grieving person will often appreciate the offer.
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