Grieving the loss of someone you love can feel overwhelming, confusing and lonely at times. But grief journaling can help you express your feelings and process your emotions.

Writing things down can help you understand your emotions, hold onto cherished memories and find a little bit of calm when everything feels chaotic. Think of journaling as your safe space to share whatever’s on your mind – without any pressure or judgment.

Here’s some helpful advice on how to get started.

Grief journaling can be comforting after loss. It can help you –

1. Express Emotions – Sometimes it’s hard to talk about how you’re feeling, even with people you trust. Writing can give you a way to let those feelings out in a way that feels safe.
2. Understand Grief – Grief can feel like a big, tangled ball of emotions. Journaling helps you untangle it bit by bit, making it easier to understand and work through your feelings.
3. Preserve Memories – Writing about the person you’ve lost allows you to hold onto your special memories. It’s like creating a little treasure chest of moments that mean a lot to you.
4. Reduce Stress – Putting your thoughts onto paper can feel like lifting a weight off your shoulders. It gives your mind a break and helps you feel calmer.
5. Build Resilience – Over time, journaling can help you find your own ways to cope and feel stronger, even when things are tough.

Choosing the Right Journal

You don’t need anything fancy to start journaling. A simple notebook or even scrap paper works just fine. But if you’d like something special, there are grief journals made specifically for children and young people.

Some of these include prompts to help you get started, like My Grief Journal or The Memory Book. Choose something that feels right for you – maybe a journal with your favourite colour or design.

Creating A Safe Environment To Journal In 

Journaling works best when you’re in a space where you feel comfortable and calm. Find a quiet spot where you won’t be interrupted, like your bedroom, a cosy corner or even outside in the garden. Keep some supplies handy, like pens, pencils, markers or anything else you enjoy using. Remember, this is your space – you can even play some soft music if it helps you feel relaxed.

Talk About Emotions 

It’s okay to feel sad, angry, confused or even happy sometimes. Use your journal to write about what’s going on inside you. You could start with questions like –

• How am I feeling today?
• What’s making me feel this way?
• What would I say to the person I lost if I could talk to them right now?

Explore Memories

Writing about memories can help keep your loved one close in your heart. Try prompts like –

• My favourite memory of them is…
• Something funny they did that made me laugh was…
• If I could spend one more day with them, we would…

List Things You’re Grateful For

Even in hard times, there are little things that can bring comfort. Writing about them can make you feel a bit better. You might try –

• Three things that made me smile today are…
• I’m thankful for…
• Someone who helped me today was…

Get Creative With It

Your journal doesn’t have to be all words. Draw pictures, doodle or create collages. Write a poem or song about how you’re feeling. There are no rules – it’s your space to express yourself however you like.

How To Introduce Journaling To A Child

Start by explaining what journaling is and how it can help. Offer some examples of what they could write about or show them a journal with prompts to get them started. It’s important to let them know it’s okay to write about anything they feel and that they don’t have to share their journal unless they want to.

Monitor The Child’s Emotional Response

Check in with the child occasionally to see how journaling is going. Are they finding it helpful, or does it make them feel more upset? If they’re struggling, encourage them to take breaks or try different prompts. Always let them set the pace.

When To Seek Additional Support

If a child’s grief feels overwhelming or they’re showing signs of distress (like withdrawing from others, struggling to sleep or feeling hopeless), it might be time to reach out for extra help. Journaling can be part of their coping tools, but professional support from a counsellor or therapist may be needed too.

Recommended Journaling Tools & Apps

There are plenty of tools and apps that make journaling more engaging for young people. Apps like Journey and Daylio are great for creating a digital journal, offering prompts and even letting you add pictures. If you prefer a physical journal, options like My Grief Journal or The Memory Book are specially designed to support grief journaling.

Books On Journaling & Grief For Children

Books can also provide guidance and inspiration. Titles like The Invisible String by Patrice Karst and When Someone Very Special Dies by Marge Heegaard include helpful activities and ideas for journaling.

Grief is a journey, and journaling can be a valuable companion along the way. Take it one step at a time, and remember that you don’t have to go through this alone.

If you need help and supporting following the loss of a child, parent or sibling, remember you can turn to The Laura Centre.