When someone you love dies, your thoughts and feelings can feel messy, intense or hard to explain. You might feel overwhelmed one minute and numb the next. You might want to talk, but not know how – or not want to talk at all.

A grief journal can give you a private space to put some of that down. There’s no pressure to make sense of everything. It’s just somewhere you can be honest, in your own way, at your own pace.

This journal is for you. You don’t have to share it with anyone unless you want to.

A grief journal is a personal space where you can write, draw or jot down whatever is on your mind without judgement. It isn’t homework. It isn’t something you’re meant to do every day. And it definitely isn’t about ‘fixing’ how you feel.

It’s something you can come back to when your thoughts feel crowded, when something’s bothering you or when you want to remember the person who’s died.

You decide how you use it. You decide what stays private. You’re in control.

There’s no right way to use a grief journal. You don’t need to start at the beginning or fill in every page. You can –

• Write regularly or only now and then

• Write a lot, or just a few words

• Draw instead of write

• Skip pages and come back later

• Stop using it for a while and return when you’re ready

This journal is meant to fit around you, not the other way round.

Grief can be confusing, especially when your feelings change quickly or don’t make sense. These pages help you pause and notice what’s going on inside you, without needing the perfect words.

You might try prompts like –

• Right now, I feel…

• Something that helped today was…

• One thing that’s been on my mind is…

• Something I wish I could say is…

If you come back to these pages over time, you might start to notice patterns – days that feel heavier, people or habits that help and moments when things ease slightly. That awareness can help you feel a bit more grounded.

Remembering the person who died can be comforting, painful or both. You might worry about forgetting small details, or feel unsure where those memories belong. This section gives them somewhere safe to live.

You could write about –

• A memory that makes you smile

• Something you miss

• Something they used to say or do

• A moment you want to hold onto

You can also use drawings, photos, song lyrics or anything else that reminds you of them. There’s no pressure to make this neat or positive – it’s about connection, not perfection.

Some feelings that come with grief – like anger, fear, guilt or anxiety – can feel uncomfortable or scary. You might feel like you shouldn’t have them, or that you need to hide them.

This section helps you notice those feelings and think about what helps when they show up.

Some prompts you could try are –

• When I feel overwhelmed, it helps when…

• When I feel angry, I usually…

• When I feel anxious, I notice…

• Things that help me feel safer are…

These pages aren’t about judgement. They’re about understanding what you need.

If you’re feeling angry after the death of a parent, it’s normal. Click here to learn more.

You might sometimes feel like you have to protect the adults around you, or that they don’t fully get what grief is like for you. This section is a place to share things you might not feel able to say out loud.

Try the following prompts –

• Something I need right now is…

• It helps when adults…

• It’s hard for me when…

• I wish people knew…

You don’t have to share this with anyone. But if you choose to, it can help someone support you better.

Writing to the person who’s died can be a powerful way to say things that don’t have anywhere else to go. This might feel comforting, strange, emotional or all of those at once.

Some prompts for the start of the letter include –

• Dear ___

• I wish I could tell you…

• Today I thought about you because…

• If we could talk, I’d say…

Some days you might write a lot. Other days, just a line. Both are okay.

This part of the journal isn’t about pretending everything’s fine. It’s about noticing that even while you’re grieving, there may still be people, moments or parts of yourself that help you keep going.

You could reflect on –

• Something that helped me get through today

• Someone who makes me feel supported

• A strength I’ve noticed in myself

• Something I’m looking forward to, even a little

These moments don’t cancel out your grief – they sit alongside it.

If you’d like, you can invite someone you trust, like a parent, carer or another adult, to write a short message for you.

This is completely optional. But some people find it reassuring to have kind words written down that they can come back to.

Their prompts could be –

• Something I admire about you is…

• What I want you to remember is…

• What I hope for you is…

A short note like this can remind you that you’re supported.

Grief doesn’t stay the same. Your thoughts and feelings will change over time. Sometimes slowly, sometimes all at once – which is why this journal isn’t something you finish and put away.

You can come back to the same prompts weeks or months later and notice what feels different. There’s no right way to use it, and no deadline to meet.

A grief journal is simply a place to make sense of things, remember someone you love and find moments of calm when you need them.

If you feel that you need more help and support following the death of a parent or sibling, The Laura Centre is here to help.

Please ask a trusted adult to call us on 0116 254 4341 or email us via info@thelauracentre.org.uk to make a referral on your behalf.