My Grief Journal Worksheet

Name: ____________________________ Date: ____________________________

1. Memory or Feeling

Draw or write a memory, thought, or feeling that comes to mind when you think about your loss. You may use words, pictures, or both.

2. Identify Your Emotions

Use the Emotions Chart Poster to find faces that match how you feel right now. Write three emotion words below:

3. Describe Your Feelings

Choose one of the emotions above and describe what it feels like in your body and mind. (For example: “My heart feels heavy,” or “I feel like crying.”)

4. Choose Coping Strategies

Look at the Coping Strategies Cards and pick three strategies you’d like to try when you feel sad. Write them below:

5. My Grief-Support Plan

Complete this plan to help you remember what to do when you feel sad:

When I feel sad or upset, I will:

> Keep this worksheet in a safe place. You can return to it whenever you need support or a reminder of how you can take care of yourself.

Coping Strategies Cards

Use these cards to explore healthy ways to feel better when you’re sad. For each card:

1. Read the strategy and look at the picture.
2. Talk about how you might try it.
3. Pick three strategies you’d like to practice.

1. Deep Breathing

Take a deep breath in through your nose for 4 seconds, hold for 2 seconds, then breathe out through your mouth for 4 seconds. Repeat 3 times to help calm your body.

2. Drawing or Coloring

Grab paper and crayons or markers. Draw how you feel or create a picture that makes you feel happy or peaceful.

3. Listening to Music

Put on a favorite song. Close your eyes and notice how the music makes you feel. You can also sing or hum along.

4. Physical Movement

Stand up and stretch, do 10 jumping jacks, or take a quick walk. Notice how moving your body can help you feel more energized or relaxed.

5. Positive Self-Talk

Say or write down a kind phrase to yourself, such as:

"I am strong."
"I can get through this."
"It’s okay to feel sad."

6. Counting or Fidget Tool

Count slowly from 10 to 1, or hold a small object (like a stress ball) and squeeze it in your hand as you breathe.

7. Talking to Someone

Choose a trusted adult (teacher, counselor, family member) or friend. Tell them how you’re feeling or ask for a hug if you need one.

8. Journaling

Write one or two sentences about what happened today and how you felt. You can also jot down any good memories or things you’re grateful for.

Feelings Check-In

Time: 3 minutes

Name: ____________________________ Date: _____________________

1. How do you feel right now?

Write three words that describe your feelings:

2. Point to a face on the Emotions Chart Poster that matches how you feel.

Which face did you choose and why?

3. What might help you feel better today?

(For example: deep breathing, drawing, talking to someone, etc.)

When you’re ready, we’ll begin our session on Healing Hearts.

Reflection & Takeaway

Time: 3 minutes

1. What is one new thing you discovered about your feelings today?
   
   
   
   

2. Which coping strategy from the Coping Strategies Cards will you try the next time you feel sad?
   
   
   
   

3. Draw or write a positive reminder you can look at when you feel sad:
   
   
   
   
   
   
   
   
   
   
   
   

Keep using your My Grief Journal Worksheet whenever you need support. Remember, you’re not alone and you have tools to help you feel better!

Emotions Chart Poster

Look at the faces below and point to the one that best matches how you feel right now.

Tip: There are no wrong feelings. All emotions are okay!

Healing Hearts Teacher Script

Warm-Up: Feelings Check-In (3 minutes)

Teacher: “I’m glad we have this time together. Today we’ll talk about grief—what it feels like and how to cope. To start, let’s see how you’re feeling right now. Here’s our Feelings Check-In sheet. Take a moment to write three words that describe how you feel.”
(Hand the Feelings Check-In sheet and pause for about 2 minutes.)

Teacher: “Thank you for sharing your words. Now, look at the Emotions Chart Poster and point to the face that best matches one of those feelings. Why did you choose that face?”
(Listen and validate: “That makes sense. Feeling [name emotion] can feel heavy.”)

Slide 1: Healing Hearts (Title)

Teacher: “This session is called ‘Healing Hearts.’ Over the next 30 minutes, we’ll learn about grief, express our feelings, and make a plan to help when we feel sad.”

Slide 2: Today’s Goals

Teacher: “Our goals today are to:

1. Identify and name grief-related feelings
2. Express emotions through writing or drawing
3. Explore healthy coping strategies
4. Create a personalized grief-support plan

Do these goals make sense to you?”
(Pause for confirmation.)

Slide 3: Session Outline

Teacher: “Here’s our plan:

1. Identify & Label Emotions (7 min)
2. Express Through Journaling (8 min)
3. Explore Coping Strategies (7 min)
4. Create a Grief-Support Plan (3 min)

Let’s begin with identifying our feelings.”

Slide 4: Identify & Label Emotions (7 minutes)

Teacher: “Look at the Emotions Chart Poster. Can you point to two or three faces that match how you feel when you think about your loss?”
(Student points.)
Teacher: “Great. For each one you picked, tell me:

• What does this feeling feel like in your body?
• When have you noticed this feeling before?”
  (Example prompts: “Does it make your chest feel tight?” “Do tears come to your eyes?”)
  Teacher: “All of these feelings are completely normal when we miss someone or something.”

Slide 5: Express Through Journaling (8 minutes)

Teacher: “Now let’s use the My Grief Journal Worksheet. On question 1, draw or write a memory, thought, or feeling connected to your loss. There’s no right or wrong answer—use words or pictures.”
(Give student about 5 minutes. Offer gentle prompts if they pause: “What is one special memory you have?”)
Teacher: “Would you like to share what you drew or wrote? What does this memory mean to you?”
(Listen and affirm: “Thank you for telling me.”)

Slide 6: Explore Coping Strategies (7 minutes)

Teacher: “Next, let’s look at our Coping Strategies Cards. We’ll review each idea and talk about how it might help when you feel sad.”

• Deep Breathing: “Breathe in for 4, hold for 2, out for 4. Want to try one round together?”
  (Practice briefly.)
• Drawing or Coloring: “You already did some drawing. How could you use that when you feel upset?”
• Listening to Music: “What’s a song that makes you feel calm or happy?”
• Physical Movement: “Jumping jacks or a quick walk—what might feel good?”
• Positive Self-Talk: “Say to yourself: ‘It’s okay to feel sad.’ How does that feel?”
• Counting or Fidget Tool: “Counting backwards or squeezing a stress ball—have you tried either before?”
• Talking to Someone: “Who would you feel safe talking to?”
• Journaling: “Writing one or two sentences each day—could that help?”

Teacher: “Which three strategies would you like to try?”
(Student chooses three.)
Teacher: “Awesome choices! Let’s practice one of them right now.”
(Role-play or demo the chosen strategy, e.g., deep breathing.)

Slide 7: Create Your Grief-Support Plan (3 minutes)

Teacher: “On your journal worksheet under ‘My Grief-Support Plan,’ write down the three strategies you picked. Then finish this sentence: ‘When I feel sad or upset, I will…’”
(Give student time.)
Teacher: “That’s a great plan. You can keep this worksheet somewhere safe and use it whenever you need it.”

Slide 8: You’re Not Alone

Teacher: “Remember:

• All feelings are okay
• You have tools to help you feel better
• I’m here for you whenever you need support

You’re doing important work by talking about your feelings.”

Cool-Down: Reflection & Takeaway (3 minutes)

Teacher: “Before we finish, let’s use our Reflection & Takeaway sheet.”
(Guide student through quick reflection: one new thing learned, which strategy to try next, and draw/write a positive reminder.)

Teacher: “Thank you for sharing with me today. I’m proud of the steps you’re taking to take care of your feelings. Remember, you’re not alone.”

Grief Support Plan Rubric

Description: This rubric evaluates the completeness, clarity, and thoughtfulness of the personalized grief-support plan created on the My Grief Journal Worksheet. It aligns with the session objectives: identifying emotions, selecting healthy coping strategies, and creating a workable plan.

Scoring Scale:
• 4 – Exemplary
• 3 – Proficient
• 2 – Developing
• 1 – Beginning