If you or someone else is in immediate danger, call 111. For free 24/7 support in New Zealand, call or text 1737.
Writing about grief can help in ways that talking sometimes cannot. It gives you a private space to say things you might not say out loud — to be angry, confused, devastated, or occasionally okay. It gives your grief somewhere to go. You do not need a special journal. A notebook, a notes app, or a piece of paper will do.
There are no rules. Start with the words “Today I feel…” and see what comes.
Skip anything that does not feel right. Come back to prompts another day. If a prompt brings up something overwhelming, stop and reach out to someone you trust — or call or text 1737 at any time.
Prompts for early grief
- Today I feel…
- The hardest moment today was…
- Something I keep thinking about is…
- I didn’t expect grief to feel like…
- One thing I wish I could say to them is…
- Right now, what I need most is…
Prompts for remembering
- One of my favourite memories of them is…
- Something they said that I will never forget is…
- The thing I miss most about them is…
- Something they taught me — without even meaning to — was…
- If I could spend one more ordinary day with them, we would…
- A part of them that lives on in me is…
- A letter starting with “Dear [name]…”
Prompts for exploring feelings
- Something I feel guilty about — even if I know I shouldn’t — is…
- I am angry about…
- Something I have not been able to say out loud is…
- A feeling I did not expect to have after this loss is…
- A moment today when I felt something other than grief was…
Prompts for looking forward (when the time feels right)
- Something that still brings me a small amount of comfort is…
- A way I want to keep their memory alive is…
- Something I have learned about myself through this loss is…
- If they could see how I am doing right now, I think they would say…
- A message I would want to give my future self is…
For children and young people
- My favourite thing about [name] was…
- Something I wish I could tell them is…
- Today my feelings are like the colour… because…
- A happy memory I have of us is…
- Draw a picture of a memory you want to keep.
Read our full guide with 48 prompts: Grief Journal Prompts
Related guides: Grief After a Death | When Grief Feels Overwhelming | Browse all guides
If you or someone else is in immediate danger, call 111. Free 24/7 support: call or text 1737.
Disclaimer: General information only. Does not replace professional mental health support.