Grief touches us all at some point in life—whether it’s the death of a loved one, the end of a relationship, job loss, or even a change in identity or confidence. It shows up in many ways and can feel like an emotional rollercoaster.

When you're navigating loss, it can be hard to know where to turn. But one simple and powerful self-care tool that can support your healing is journaling. In this article, we’ll explore how self-care journaling can help you process grief, rebuild emotional resilience, and feel more grounded—even in the toughest times.

Understanding Grief

Grief isn’t always openly talked about, which can leave you feeling isolated or unprepared when it hits. It’s not just about bereavement—there are over 40 different life events that can bring about feelings of loss and grief.

It’s also important to understand that grief doesn’t follow a straight line. It's unique to each of us and often a mixture of emotions—sadness, anger, guilt, confusion, even relief or joy. These feelings don’t fade simply with time. They need space to be acknowledged and understood.

Taking a personal and compassionate approach to your grief is key. And that’s where journaling can make a real difference.

Why Self-Care Journaling Helps with Grief

Writing down your thoughts and emotions can feel like a release. Journaling helps you:

1. Express Your Emotions

Grief often brings up a whirlwind of feelings that are difficult to say out loud—especially for professionals who are used to keeping things together. Journaling provides a private, non-judgemental space to:

• Explore sadness, anger, regret or fear

• Say what you wish you could say to someone

• Let go of unspoken thoughts

2. Gain Clarity and Insight

Writing helps you make sense of what you're experiencing. Over time, it becomes easier to spot emotional patterns, identify triggers, and recognise small shifts in how you're feeling. That insight can support your journey forward.

3. Create Your Own Story

Loss can feel like your life’s story has been torn apart. Journaling helps you slowly rebuild that story—one that includes both the pain and the possibility of healing. You don’t have to have it all figured out. You just need somewhere to begin.

Practical Tips to Start Journaling Through Grief

If you're new to journaling or not sure where to begin, here are some easy ways to start:

Build a Simple Routine

Set aside a regular time each day or week to write—perhaps in the morning with a cup of tea, or before bed as a wind-down. You don’t need to write pages. Just a few lines can make a difference.

Choose Your Format

Use whatever works for you:

• A notebook

• A digital journal or app

• Voice notes or typed entries

There’s no right or wrong way—just the one that feels comfortable.

Use Journal Prompts

If the blank page feels overwhelming, try prompts like:

• “What do I miss the most today?”

• “What would I say to my loved one if they were here?”

• “What has been helping me cope recently?”

Prompts can guide your thoughts and open up space for reflection.

Write Freely and Without Judgement

Let it all out—messy, unfiltered, emotional. This is your space. There’s no need to edit or make sense of it. The act of writing is part of the release.

Try Gratitude Journaling

Grief and gratitude can exist together. Writing about small moments of joy, cherished memories, or kind acts you’ve received can help balance the heaviness and offer moments of calm.

Track Your Progress Over Time

Looking back on past entries can be a powerful reminder of how far you’ve come—even if progress feels slow. You may notice emotional shifts, helpful patterns, or new insights that give you hope.

When Journaling Isn't Enough

While journaling is a helpful practice, there may be times when you need more support. If you're feeling stuck or overwhelmed, consider speaking to a Grief Specialist who can guide you through your healing with the right knowledge, tools, and emotional support.

You're not meant to go through this alone—and asking for help is a strong and courageous step forward.

Give Yourself Permission to Heal

Self-care isn’t selfish. It’s about being honest about what you need and taking steps to care for your emotional wellbeing. Journaling offers a gentle, effective way to process grief, build resilience, and reconnect with yourself during difficult times.

As a Grief Specialist, I’ve seen first-hand how powerful journaling can be for those navigating personal and professional loss. I encourage you to give it a try—even if it’s just for five minutes a day.

Free Resource: Start Your Journaling Journey Today

To help you get started, I’ve created a FREE digital Self-Care Journal for Handling Grief—designed to support your healing one step at a time.

✨ Usually £5.99 on Etsy, it’s available for free for a limited time.

📘 Includes space for reflection, gratitude, and practical prompts to guide your grief journey.

💬 I’d love your feedback on how it helps you.

👉 Click here to download your free journal

You are not alone. Grief is hard, but healing is possible—with time, support, and the right tools.

Would you like help assessing how you're really coping with grief right now?

Read the article and take the free quiz