A Word About Journaling

1. Traditional Journaling

      This is simply writing about what happened;what is happening now, what you hope for in the future, along with the emotions connected to each. Don’t think of it as a task; you are just removing the turmoil swirling in your head and putting it onto paper to revisit later. Journal prompt: Today, my life feels like…

2. Prayer

       This is a letter to God. It can be a request, a lament, or simply a conversation.

[Journal prompt]: "Lord, I’m scared/angry/confused..."

3. Pillow Journaling- (For those with children)

It’s a shared journal.  The parent can use it as a way to connect with the grieving child. Using a small journal, write a note or a question to your child in their notebook and leave it on their pillow. Your child can write back and leave it on yours. When kids can’t say it, they can still express it. 

As an additional note, you can buy unlined notebooks and combine pillow journaling with the next journal type...

4. Art Journaling

Some people do not have words to express the storm, especially children.  For this person, art journaling may help. You can draw, paint, or doodle - it’s not an assignment, so there is no need to follow anyone’s rules. It doesn't have to be characters or realistic.

[Journal prompt]: "What does my grief look like?"

Additional note: don't worry about the vocalization, eventually that will come.

     For many people, journaling can feel intimidating - a blank page offers a lot of space and sometimes that space may feel overwhelming. You may be afraid to open the dam of emotion inside because you might not be able to get it back under control. What many people don’t know is there are many different ways to journal to process loss. Journaling engages the prefrontal cortex, the area of the brain involved in problem solving and emotional regulation. Writing about difficult emotions can help create a sense of distance from overwhelming feelings, allowing you to observe your thoughts more objectively. This process makes emotions feel more manageable and creates space for healing.

5. Poetry

Not everyone wants to describe their day in a "dear diary" format. Write a song, or a poem. It does not have to rhyme, or if it does, that’s wonderful too.

[Journal prompt]: "Today my grief reminds me of a..."

6. A Letter - especially helpful when the loss is death

'Send' a note to someone you miss. Tell them everything you wish you could say. Some people take these and read them out loud in a comforting place like the woods or at a gravesite.

You might write an actual letter and send it the old-fashioned way (through the postal service) to someone who cares about you. Loneliness is one of the hardest parts of grief, but connection helps.

[Journal prompt]: "Since you’ve been gone…"

There is no one right way to journal through grief. Some days you may fill pages with words. Other days, you may only scribble a few lines, draw a picture, or write a simple prayer. The goal isn't to create something beautiful or perfect it is to use a different method to allow your heart to open up when the spoken word seems too difficult. Soulshare explores these journaling methods more deeply, along with some additional types. We invite you to register for a group today.