How Journaling Helps You Navigate Grief

Grief is disorienting. 

Some days, it feels like the weight of your loss is too heavy to bear. Your mind is foggy. Your emotions are unpredictable. You feel overwhelmed by the sheer volume of thoughts running through your head.
 
Journaling can help.

It doesn’t fix everything, but putting pen to paper is a powerful way to find clarity and relief. Many GriefShare participants find that journaling helps them take meaningful steps toward healing.

What makes grief journaling so helpful?

Grief can leave you feeling stuck—mentally, emotionally, and spiritually. Journaling offers a safe place to begin untangling those knots. It gives you space to reflect on your day, name specific feelings, and explore hard questions.
 
A journal is deeply personal. You don’t have to share your entries with anyone. It’s just you, a pen, and the page—a place where your thoughts can finally breathe.
 
Journaling can release some of the emotional pressure by giving you a place to unload what you've been carrying. Whether you’re angry, confused, numb, or heartbroken, your journal can hold it. Putting your thoughts on the page can also bring clarity, helping scattered emotions take a recognizable shape.
 
Over time, this practice helps you notice progress you might otherwise miss. For many, it also becomes a spiritual practice: a place for written prayers, honest questions, and reflection on Scripture.

“Journaling can also help you personally, if you are struggling with any questions or emotions—it’s processing while writing. You can also incorporate prayer. Journaling can be a way to help root you in Scripture and in the truth of Christ.” GriefShare participant

It's not about being a good writer

You don’t have to be a natural “journaler,” and you don’t need perfect grammar or poetic language. 

The goal isn’t to create a polished piece of literature—it’s to be honest.
 
Journaling in grief is more about what happens inside you than what ends up on the page. Some days you’ll write a lot. Other days, you may not write at all. That’s okay.
 
If you're not sure where to start, try answering just one prompt:

• What’s been on your mind today?
• What’s been the most challenging part of your day?
• What’s one specific thing you miss about your loved one?
• What’s something that helped you get through today?
• What does the Bible say about what I’m feeling?

A purposeful tool

GriefShare offers a guided journal—Reflections—designed specifically for the journey of loss. It includes prompts, Scripture, and space to write about your experiences. 

Each section helps you focus on different parts of your healing:

• My Journey: Write about your daily life and how you’re feeling.
• Help Along the Way: Explore difficult emotions like fear, loneliness, or anger.
• Memories & Milestones: Honor your loved one and notice areas of growth.

This kind of journaling is not only emotional, but spiritual. It helps you look for signs of God's presence in dark days and provides a place to meet with Him honestly.

Navigating grief

If you’re navigating grief, know this: you don’t have to do it alone. Along with journaling, many find comfort and strength in connecting with others who understand the weight of loss.
 
That's what GriefShare groups offer. You’ll meet with others who are grieving, hear from counselors and pastors who understand loss, and find practical tools—like journaling—to help you find lasting hope.
 
Find a GriefShare group near you today.