A Grief Journal for the Non-Writer

Thank you to HelloGrief.org for this article.  Keeping a grief journal can be very helpful for those who are grieving the loss of a loved one. Yet for many, writing is not something that comes easily.

Does this sound like you?

I wouldn’t know where to start.

I don’t like writing, it’s not something that comes naturally to me.

I’ve tried and it was just so overwhelming, my emotions were in overdrive.

I don’t want to be reminded of my pain every time I start writing.

I can’t spell, I’m not good with words.

I don’t have time, it’s hard enough trying to look after my family when I feel so sad.

If you can relate to the above, then check out the list below where some easy and different ways to use a journal are listed. It’s a no fail way for the non-writer to give it a go.

With journaling, remember there are no rules, it’s your journal. You don’t even have to write, you can paint, color, glue and create. You can use one or many. If the word itself turns you off, call it a scrapbook instead.  It is suggested that you date the page.

9 Easy Ways to Get Started:

1. Use pictures instead of words. Cull your magazines and cut out images that mean something to you right now. Glue them in or make a collage. It could be a picture that represents a feeling, it could be a picture of a place you would love to visit at some stage in the future. It could be words you see in the newspaper. Start a file for your cuttings.

2. Take a quote you’ve seen on Facebook, in the paper, in a book, or in a blog and write it in your journal.

3. Make a memory of a day you spent together. Put in some pictures of special moments shared, a card you may have if it was a birthday for instance. Add a small caption, such as “I love this picture, we were at the ……….”

4. Use two words only. One of my fellow writers has a “Two Word Wednesday” feature – you add a comment, using 2 words only. It’s amazing how powerful those 2 little words can be. Your words might be “Feeling Blue” or “Remembering Birthdays.”

5. Pick a theme, such as “The meaning of their name” and write a couple of words, paste in quotes and pictures that reflect that theme.

6. Choose a song and as you listen to it, draw out some shapes which flow with the music for you.

7. Use color to represent what your loved one means to you. As you think of them, what color springs into your mind?  Try paints or pastels to put the color onto the page of your grief journal-once dry write a special message for them.

8. Write a quick list of 10 special memories you have.

9. Use smiley face to give a picture to your feelings. There are so many and they say so very easily in an image what would take us ages to write. It’s a way of expressing your emotions without feeling overwhelmed by the process.


Contact me in whatever manner is easiest for you, by phone at 425.770.9243, or the easy to use contact form.  Let’s discuss how I can help you through this difficult time.

Francis Michael Lee
Celebrant, Officiant, & Non-denominational Minister



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