Journaling Through Grief

How Writing Can Aid in Healing

Grief, with its myriad forms, infiltrates our lives unexpectedly, like a relentless tide eroding the shores of our existence. It manifests through the loss of life, an undying sense of anger, or the tender ache of love unfulfilled. Grief leaves us trapped in a conscious cycle of anxiety and worry, creating a tangled web of despair. Amidst the grief, we often find ourselves hesitant to burden our loved ones with our worries, and not everyone possesses the means to seek the guidance of a therapist.

Getting into journaling can be quite a hassle as often we do not have the patience to sit down and write. Being able to heal and surpass grief seems like a dream too hard to believe. Our constant state of overthinking drowns us, and journaling is one way to push us to the surface of our sorrow. Journaling helps us express complicated thoughts in simple ways, remaining in charge of our thought process.

Writing in a private, judgment-free space boosts our confidence and aids in self-realization, a key step toward change. Over time, we observe our gradual progression, guiding ourselves with a positive mindset for the coming years. We reflect on grief through journaling and realize even that this too shall pass.

Although journaling has no set rules, here are a few types to consider if you’re unsure where to start.

• The first type of journaling focuses on “What aspects of life are positively progressing”. We have all felt those days where all our efforts lead to nothing regardless of how hard we tried. Take out your book immediately and start writing all the tiny things that have gone well that day. For instance, being able to finish a small project at work or making a healthy dinner at home instead of buying a take-out. Reminding ourselves that even though we seem lost in grief, a part of us still wishes to enrich our physical and mental health.
• “Conscious Journaling” is a wonderful way to tackle our overthinking minds. This approach encourages us to write freely, mirroring a meaningful conversation with a loved one. With no pressure to be morally correct and just allowing our minds to speak at their fullest just through the tip of our pen. Even though it sounds counterintuitive to have any positive consequences from writing down our negative emotions we understand that the more times we address our grief the higher our chances of accepting it.
• “Gratitude Journaling” is what I consider to be the most effective method of healing from journaling. Writing down all the things we are grateful for helps us refocus our mindset. Gratitude provides us with the strength to fight back our lost hope. Albeit it takes time to stay committed we realize that over time, we actively start searching for things to be grateful for. During grief, it is important to be thankful for the simple things in life like the bed we sleep in or the sun that shows up every day. This might sound silly but imagine a day when neither exists. If our grief is tied to the loss of a loved one, documenting their memories, both positive and negative can create a tangible record of their impact on our lives, fostering a deeper appreciation for their support and love.

There is no one way with journaling. Some people like to take a mixed approach when it comes to writing their emotions down in a book. A key factor, which is crucial to be followed while writing gratitude journals is to visualize our better self, healing, and thriving in this beautiful world. Visualization through journaling helps us to appreciate the nature around us and the body our mind lives in. We understand our worth in this life and try to build ourselves again.

A great piece of advice I received from my therapist was to keep my journal with me always, like a best friend. Grief hits us at any time during the day, whether it’s a bus ride to our workplace or while we are waiting at the hospital for a doctor’s appointment. It is important to pick up our journals at times of need and note down our emotions before we get overwhelmed and panicky. Venting out a little and getting the biggest pressures off our chest eventually leads us to think about the solution to our problem. 

Ultimately, our writing will promote healing by facilitating acceptance of a loss, fostering resilience, and find meaning and purpose in our lives moving forward. Rather than a chore, transform journaling into a healthy habit to take up as your first step into healing!