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5 Journaling Prompts In Grief

Writer's picture: Forget Me Not NotesForget Me Not Notes
coffee carafe and cups with a Forget Me Not Notes Card

Finding the right outlets and avenues for coping in grief can be difficult, and varies from person to person. Journaling can be a great way to start processing your feelings, emotions, and identifying triggers and patterns, but getting started can be tricky. Opening up to a blank page can be daunting, especially if you're new to journaling or grief. Using these journaling prompts in grief processing can be a great first step to identifying how to move forward, or start tip toeing into a journaling routine that feels right for your grief journey.


1. How do I feel today, or this week?

  • Take a minute to check in with yourself and write about your feelings and emotions from the day, take inventory of how you've been handling your week, or what you'd like to learn or focus on for the remainder of the week.

2. What is one thing I miss the most about my loved one, or a favorite memory to reflect on?

  • Focus on their stories, their personality, fun memories, or experiences that you miss the most, or love to think of often.

3. What does grief feel like physically in my body right now?

  • Notice any physical feelings (muscle tightness, chest heaviness, body fatigue, aches, headaches) associated with your grief and feelings. Take note of how you've been sleeping, eating, and hydrating to notice how that might impact you.

4. What has been the hardest part of this grief journey so far?

  • Write about some of the specific challenges you’ve identified and how they’ve affected you emotionally or physically. Maybe it's the brain fog, low energy, a looming feeling of missing your routine or loved one, or something else.

5. Are there any new or unexpected feelings or thoughts I’m having?

  • Grief can bring up surprising emotions—write about any that feel unexpected, unfamiliar, or confusing. Often these can creep in without us noticing and can take a toll quickly on our mental and physical help.

6.What is the best way someone could comfort me right now?

  • Maybe you'd feel the most supported by someone bringing you meals, helping with household chores, offering a shoulder to cry on, or going to appointments as moral support. If possible, list out who you can reach out to to ask for support. If necessary, consider seeking professional help through individual therapy or a support group.


As you consider different forms of grounding, processing, and coping, trying various forms to find what feels right to you is important to your comfort an success. Creating a scrapbook for more of a visual journaling experience, receiving a set of Forget Me Not Notes, or traditional journaling are all great avenues to start down, and can be tweaked to meet your needs. No matter what feels best for you, remember your grief is not lost or forgotten.




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