Grief Journal Prompts For Processing Emotions

Earlier this year I received heartbreaking news that a long-time friend of mine had passed. The grief I felt was immeasurable. For weeks, I carried my journal around like it was part of me— it was as if I had grown another limb.

Even with endless love and support I received from those around me, journaling was the only thing that brought me comfort.

I poured myself out on the pages in a desperate attempt to make sense of what I was feeling. On most of the pages, I rambled, asking myself unanswered question after unanswered question about life, death, and relationships. On one page, I wrote: “My heart feels empty and cool like a cave.”

And to my surprise, I wanted to crawl into that cave for as long as it took me to feel anything other than heavy grief and longing. I was prepared to sit in solitude forever.

I wanted to be alone more than anything and anytime someone offered me condolences, I felt angry. A well-meaning “how are you holding up?” or “how are you doing?” text, sent fury down my spine. I had no interest in sharing a status update on my emotions and I certainly didn’t want to explain what this person meant to me to anyone other than myself.

Misplaced anger aside, tuning into my needs was a gift.

Processing my emotions, unaided by another, was my path forward. I isolated myself to make space for grief. I built a home for it. I let the tears fall (a lot of tears), I let the anger come in waves, I let every painful thought I had rush in and fill my pages.

What I know about grief is this: it is painful and complex. It comes in waves and in stages. It brings its friends: denial, anger, sadness, resentment, confusion, and depression.

Grief can not be pushed away or ignored. It forces you to feel which makes it one of the most important teachers you will ever meet. There are no quick fixes or secrets that make it easier to understand, although allowing yourself to howl at the moon helps immensely.

Be honest with yourself about what you need during your grieving period. While I chose to retreat into my own grief den, you may crave connection. There is no wrong way to grieve. Do what feels right for you. It could change daily or hourly. And that’s okay, too.

May these grief journal prompts be your guide toward peace and acceptance.

✺ Can you let yourself howl at the moon? Why or why not?

✺ What did you love about him or her?

✺ What do wish you could tell this person? ( they already know).

✺ What do you want others to do for you right now?

✺ What could someone say to you to bring you comfort?

✺ Make a list of all the things that bring you comfort.

✺ What does grief feel like in your body? Is it a slow or fast emotion? Is it cold or hot? If you gave it a color, what color would it be?

✺ How do you feel about the memories you shared?

✺ Can you accept the relationship for exactly what it was? Why or what not? How do you wish it was different?

✺ What is one thing you always want to remember about this person?