Grief Journal Prompts to Help You Feel Less Alone
Grief is a tricky thing.
It can feel incredibly isolating — like no one else could possibly understand what you’re going through.
You might not want to burden anyone, or find yourself exhausted by the thought of having to explain what you're feeling. So, like so many of us do, you shove it down. Maybe you’ve thrown yourself into work. Or stayed up too late binging a show, just to keep your mind busy. Maybe you’ve told yourself, “I’ll deal with it later.”
The problem is: those feelings don’t just disappear. They stay there, under the surface, quietly building. And eventually, they start to feel too big to face.
That’s why one of the most powerful things we can do is make space for our grief to be seen — not judged or fixed, just witnessed.
Letting your grief in — really acknowledging it — is how we begin to move through it, instead of feeling stuck inside it.
One gentle way to do that is through journaling. Not because it solves everything, but because it gives you a place to be honest about what’s happening inside of you. It’s a way to tell the truth — even if you’re not ready to speak it out loud.
Journal Prompts for Grief
These are some of the prompts I offer to my clients to help them explore their grief, name what’s happening underneath the surface, and get clearer on what they need.
There’s no “right” way to use them. You can write one line or ten pages. You can revisit them over time. Let whatever comes up be enough.
What does grief mean to you?
What were you taught — explicitly or indirectly — about grieving?
(Think about what you saw growing up, what people told you about loss, or what emotions were considered “acceptable.”)What doesn’t feel good to hear right now?
(What does that tell you about what you value and what you need?)What feels good or helpful to hear?
(Notice what lands and brings a small sense of comfort or connection. That matters.)Who are your go-to people?
(What makes them safe or helpful to be around during this time?)What do you long to hear?
(You don’t have to wait for someone to say it — you can write it here. Let it be real.)What do you wish others would say or ask you about that they haven’t?
(This can help clarify where you’re needing more support or space.)
Grief wants to be felt. Not solved. Not rushed through. Not minimized.
And while feeling your feelings might sound scary or even exhausting — especially in a world that encourages you to keep pushing forward — I promise, there is relief and healing on the other side of making space for it.
This is the work I support people with every day: helping them feel less alone in their pain, and more connected to what matters most.
If you're looking for more support in navigating grief — whether it’s a recent loss or something that’s been sitting with you for years — I invite you to join my email list.
You'll receive thoughtful prompts, compassionate tools, and reminders that you don't have to do this alone.
I'm so glad you're here.
— Randi Hall, LMFT & Grief Counselor | Realness Rising