Grief Journal Prompts
Gentle prompts to help you process and express what you are carrying — in your own time, in your own words.
There is no right way to use these prompts. You do not have to write in full sentences, spell correctly, or make sense. You do not have to share what you write with anyone. This is for you. Write as little or as much as you need.
About grief journalling
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 even occasionally okay. It gives your grief somewhere to go.
You do not need a special journal or a particular time of day. A notebook, a notes app, a piece of paper — whatever is available. Even a few minutes of writing can make a difference.
You do not have to have anything figured out before you start writing. Start with the words “Today I feel…” and see what comes.
Some of these prompts may feel right for where you are today. Others may feel too much, or not relevant. Skip anything that does not feel right. Come back to prompts another day. There is no order and no curriculum — use whatever helps.
Early grief — the first days and weeks
These prompts are for the raw, early stage of loss — when everything feels too large to hold.
Remembering the person you lost
These prompts invite you to write about who they were — not just that they are gone, but who they were to you.
Exploring your feelings
Grief contains multitudes. These prompts invite you to sit with feelings that can be hard to name or admit.
Your body and yourself
Grief affects the whole self — not just the mind. These prompts invite attention to how you are being held, or not held, by your body and your life.
Looking forward — when the time feels right
These prompts are not about moving on. They are about finding what continues — in you, and around you. Use them only when they feel possible.
For children and young people
These prompts are written for younger people — or for adults writing alongside a child. They can also be drawn, not just written.
A note on journalling and difficult feelings: Sometimes writing about grief can bring up intense emotions. If you find yourself overwhelmed, please stop and reach out to someone you trust. You can also call or text 1737 at any time — free, 24/7. Writing is meant to help, not to harm. Be gentle with yourself.
Further support:
Grief after a death — emotional guidance → When grief feels overwhelming → Full Grief Support NZ resources page → The Grief Centre — 0800 331 333 →If you are in immediate danger, call 111.
Free 24/7 counselling: call or text 1737.
Lifeline: 0800 543 354 — Samaritans: 0800 726 666