Transforming Grief into Growth: How to Use a Grief Journal to Release Emotions & Rediscover Joy
Ashley Ayers
Transforming Grief into Growth
How to use a Grief Journal to Release Emotions & Rediscover Joy
Grief is messy, personal, and sometimes just plain hard to deal with. It can sneak up on you when you least expect it, and finding a way to express everything you're feeling might feel impossible.
That's where a grief journal can really help – think of it as a safe space to let everything out without judgment.
Let’s dive into what a grief journal is and how it might just become your new favorite tool for healing.
So, What is a Grief Journal?
A grief journal is like your personal, emotional diary – but with a little more structure and guidance. It's a notebook, workbook, or even a digital document that helps you process loss in a way that feels right for you.
Grief journals usually include prompts, questions, and creative exercises designed to help you reflect, remember, and release.
The Grief Journal I created goes a step further with calming coloring pages to give your mind a break when words feel like too much. It’s not about "fixing" your grief, but about creating a safe space for your feelings and memories.
What’s Inside a Grief Journal?
Every grief journal is a little different, but here’s what you can typically expect:
Guided Prompts and Questions – These are designed to gently nudge you toward processing emotions and memories.
Creative Exercises – Things like coloring pages, drawing prompts, or space to create art.
Memory Sections – Pages dedicated to jotting down memories or writing letters to someone you’ve lost.
Affirmations and Quotes – Encouraging words to remind you that healing, even if slow, is happening.
Now, here’s the good news – you don’t have to work through a grief journal in order. Seriously, jump around to whatever page speaks to you.
Grief is unpredictable, so let your heart lead the way.
Who Should Use a Grief Journal?
Honestly, anyone dealing with loss or heavy emotions can benefit from a grief journal. This includes:
People grieving a loved one – Family, friends, pets… grief doesn’t discriminate.
Breakups or relationship endings – Sometimes grief comes from the end of something, not just someone.
Major life changes – Losing a job, moving, health struggles – it’s all valid.
Caregivers and frontline workers – Secondary grief is real, and it builds up over time.
Anyone feeling stuck or overwhelmed – If you’ve got unprocessed emotions, a grief journal can be your release.
If words are tough, the prompts will gently guide you along.
How to Get Started with Your Grief Journal
There’s no right or wrong way to do this – but if you’re wondering how to start, here are a few tips:
Start Wherever You Feel
Flip to the page that feels the most relevant. Angry? Sad? Nostalgic? Go there. Let it flow. No filters needed.
Flip to the page that feels the most relevant. Angry? Sad? Nostalgic? Go there. Let it flow. No filters needed.
Try the Prompts
If staring at a blank page feels overwhelming, use the guided prompts. They’re crafted to spark thoughts like “What’s a memory that makes you smile?” or “What would you say to your loved one right now?”
Be Consistent (If You Can)
Even if you only write for 10 minutes a couple of times a week, it can really make a difference. Create a small ritual around it – light a candle, make tea, and let it be your quiet time.
Get Creative
If words aren’t cutting it, doodle, color, or draw. Creative expression can sometimes say what words can’t.
Feel Everything, Judge Nothing
Grief journaling isn’t about fixing yourself – it’s about feeling your feelings. Let them be. Healing isn’t linear, and that’s okay.
What Happens When You Use a Grief Journal?
Clarity Over Time – Patterns in your emotions might emerge, giving you insight into your grief journey.
Emotional Release – Getting it all down on paper can help lighten the load you’re carrying. I can't stress this enough.
Moments of Calm – Creative outlets like coloring or freewriting can offer unexpected peace.
Small, Steady Progress – Little by little, your journal becomes a map of how far you’ve come.
Why Grief Journaling Helps
Healthy Emotional Release – Bottling up grief isn’t great for you. Writing it out? Way better.
Keeps Memories Alive – Preserving memories through writing or art keeps loved ones close.
Self-Discovery – You might learn a lot about yourself in the process.
A Tiny Bit of Control – In a chaotic time, journaling can create a sense of order and grounding.
Where to Find a Grief Journal
Grief journals are everywhere – bookstores, Etsy, and online shops. If you’re looking for one with heart, I’ve poured my experience and care into a journal that includes 40 prompts, workbook pages, and 20 calming coloring sheets of varying skill levels. It’s available for purchase right here on my website.
A grief journal won’t erase your loss, but it can be a light along the path.
If you or someone you know could use that kind of gentle support, I’d love for you to check it out.
Grief changes over time, but that doesn’t mean forgetting.
Journaling helps you hold space for both love and loss – and that’s a beautiful thing.