Finding Comfort in Writing: Journaling Prompts for Grief

Grief hits differently for everyone, but one thing’s for sure—it’s heavy. Whether you’ve lost a parent, a partner, a friend, or even a pet, that pain can feel like it’s swallowing you whole. And even after trying to ‘move on’ and ‘get your life back’, you can still be left with this ache, this emptiness that just won’t quit. That’s when you turn to journaling prompts for grief.

If you’re reading this, you’re likely in that space where you’re willing to try anything to feel even a little better. Maybe you’ve heard about journaling before, or maybe it’s totally new to you. Either way, you’re here because you’re ready to give it a shot. And that’s a big step. 

Writing might not seem like much, but it’s powerful. In journaling, you’re having a conversation with yourself but without the pressure to sound “okay” or “put together.”

There’s no “right” way to feel or heal. But journaling can be your safe space. And no, you won’t be fixed overnight. Instead, you will find moments of comfort, clarity, and maybe even a little peace. 

In this article, we’re diving into a list of prompts designed specifically for anyone dealing with loss. Whether you’re 20 or 35, whether you’ve been journaling for years, or this is your first time picking up a pen, these prompts are here to help you process, reflect, and maybe even find a glimmer of hope. So, grab a notebook, find a quiet spot, and let’s get into it. Because healing isn’t about forgetting—it’s about finding a way to carry your loved one with you while still moving forward.

Grief Without Comfort

Grief without an outlet is carrying a backpack full of bricks everywhere you go. It’s heavy, it’s exhausting, and after a while, it starts to mess with every part of you—your body, your mind, and your heart. 

You might notice it physically first. You’re tired all the time, even after sleeping for hours. Also, your appetite’s strange—you’re eating everything in sight or nothing at all. In addition, your body feels like it’s running on empty, always sick, and no amount of coffee, medication, or naps can fix it.

Then there’s the mental toll. Grief can make your brain feel like it’s stuck in a fog. To start, you forget things, lose focus, and sometimes just zone out for what feels like forever. And what’s left is your thoughts on a loop, replaying memories, regrets, or even just the sheer disbelief that your person is gone. 

And let’s not even get started on the emotional side. One minute, you’re numb; the next, you’re crying in the cereal aisle because you saw their favourite snack. It’s a rollercoaster that always seems to end in tears, right?

But it is because when you don’t have a way to release all that pain, it builds up. You’re a shaken-up soda can—eventually, you will gonna explode. And when you do, it’s messy. That’s why having an outlet is so important. 

These journaling prompts for grief can give you a fist in the fight. They give you a way to unpack all that heaviness, one word at a time. You will finally give yourself a chance to breathe, to feel, and to start healing. You always deserve comfort, even in the middle of the storm.

11 Journaling Prompts for Grief

Grief doesn’t come with a roadmap, but journaling can be your GPS. These journaling prompts for grief are here to help you navigate the messy, emotional, and sometimes overwhelming journey of losing someone you love. 

1. One thing I want to remember about them is…

This prompt is all about keeping their memory alive. Grief can make you feel like you’re losing pieces of them, but writing down specific memories helps you hold on to what matters most. Maybe it’s the way they laughed at their own jokes or how they always knew how to make you feel better.

Use this prompt when you’re feeling nostalgic or when you’re scared you might forget the little details. It’s a way to honor them and keep their spirit close.

2. Something that makes me feel better when I have a hard day is…

Let’s face it: some days are just harder than others. This prompt is your reminder that even in the middle of grief, there are still things that can bring you comfort. Maybe it’s watching your favorite show, going for a walk, or talking to a friend who just gets it.

This prompt is perfect for those days when you’re feeling low and need a pick-me-up. You remind yourself that small joys still exist, even when everything feels heavy.

3. One feeling I’ve felt coming up a lot lately is…

Grief isn’t just sadness—it’s anger, guilt, confusion, and sometimes even relief. This prompt helps you name what you’re feeling, which is the first step to processing it. Maybe you’ve been feeling guilty for laughing again or angry that they’re gone. Whatever it is, writing it down takes some of the power out of it.

Use it when you’re feeling overwhelmed by emotions and need to sort through them. It’s a way to get those feelings out of your head and onto paper, where they’re a little easier to handle.

4. What is one thing I could try to make today easier on myself?

Grief can make even the simplest tasks feel impossible. This prompt is about giving yourself permission to take it one step at a time. Maybe it’s letting yourself skip the dishes or asking a friend to hang out so you’re not alone.

This prompt is great for mornings when you’re dreading the day ahead. You will be kind to yourself and acknowledge that some days, just getting through is enough.

5. What would my person want other people to know about them?

This prompt is all about honoring your loved one’s legacy. Sometimes, grief can make you feel like you’re the only one who truly knew them. This is your chance to share their story, their quirks, and the things that made them unforgettable. 

Maybe they’d want people to know how much they loved helping others or how they had the worst dad jokes but told them anyway. 

Use this prompt when you’re feeling like their memory is fading or when you want to celebrate who they were. It’s a way to keep their spirit alive and remind yourself—and others—of the impact they had.

6. Do I feel comfortable asking for help? Why or why not?

For some, asking for help can be the hardest thing in the world, especially when grieving. This prompt is about checking in with yourself and figuring out where you stand. 

Maybe you’re the type who hates feeling like a burden, or maybe you’re totally fine reaching out. Either way, this prompt helps you reflect on why you feel the way you do.

This is a great prompt for when you’re feeling stuck or overwhelmed.You can unpack those feelings and maybe even challenge yourself to lean on someone else for once.

7. A list of things I am grateful for, even in the midst of grief.

Grief can make it feel like there’s nothing good left in the world, but this prompt is here to remind you that there’s still light, even in the darkest times. It’s not about ignoring your pain—it’s about finding small moments of gratitude. 

Maybe it’s the friend who checks in on you every day or the sunset that reminds you of them. Use this prompt when you’re feeling stuck in negativity and need a shift in perspective. It’s a healthy way to balance the heavy stuff with a little bit of hope.

8. If I could tell my loved one about my day, what would I tell them?

This one hits different. It’s like having a conversation with them, even though they’re not here. Maybe you’d tell them about the funny thing that happened at work or how you finally tried that recipe they loved. It’s a way to feel connected to them, even when they’re gone. This prompt is perfect for those moments when you’re missing them so much it hurts. 

9. A mantra I can return to when I feel overwhelmed by grief.

When grief feels like it’s swallowing you whole, having a mantra can be a lifeline. This prompt is about finding a phrase or sentence that grounds you when everything feels too much. 

It could be something simple like, “This won’t last forever,” or something more personal like, “They’d want me to keep going.” The key is to choose words that feel true to you and give you a sense of calm.

Bring it out when you’re feeling like you’re drowning in emotions and need something to hold onto. 

10. What coping mechanisms or self-care practices have been most helpful during difficult moments?

Not all coping mechanisms are created equal. Some days, binge-watching TV helps; other days, it just makes you feel worse. This prompt is about identifying what actually works for you. Maybe it’s going for a run, journaling, or just sitting outside for a few minutes.

This prompt is great for when you’re feeling stuck and need a reminder of what helps. It’s a way to remind yourself of the tools you already have and encourage you to use them.

11. Is there anyone else I know going through this right now? How can we support each other?

Grief feels isolating, but chances are, you’re not the only one hurting. This prompt is about reaching out and building connections with others who get it. 

Maybe it’s a friend who also lost someone or a support group where you can share your story. This prompt is for when you’re feeling alone and need a reminder that you’re not the only one struggling. 

Comfort in Writing: A Way to Deal With Grief

At the end of the day, grief is messy, personal, and totally unpredictable. There’s no “right” way to do it, but these journaling prompts are here to help you navigate the ups, downs, and everything in between. 

Remember, healing isn’t about forgetting—it’s about finding a way to carry your loved one with you while still moving forward. One prompt at a time, you’re finding your way and these journaling prompts for grief are here to help.