My Grief Journey Journal

This journal is a personal and private space for you to explore your thoughts and feelings about grief and loss. There's no right or wrong way to use it, and you don't have to share anything you write or draw with anyone unless you choose to.

Session 1: Understanding Grief

Prompt 1: What does grief mean to you, and what kinds of losses have you or people you know experienced that caused grief?

Prompt 2: Describe a time you felt a strong emotion related to a loss. What was that emotion, and how did it feel in your body?

Session 2: Emotions of Grief

Prompt 1: Think about the five stages of grief (denial, anger, bargaining, depression, acceptance). Do any of these stages resonate with your experience or observations? Why or why not?

Prompt 2: Choose one emotion you've experienced during a time of loss. Describe it in detail and reflect on what triggered that feeling.

Session 3: Healthy Coping Strategies

Prompt 1: What are three healthy ways you currently cope with stress or sadness? How effective are they for you?

Prompt 2: Brainstorm two new coping strategies you'd like to try from the Coping Skills Worksheet. How do you think they might help you?

Session 4: Building Your Support System

Prompt 1: Who are the key people in your support system? What kind of support do they offer (e.g., listening, practical help, comfort)?

Prompt 2: How do you feel about asking for help when you're struggling? What makes it easy or difficult?

Session 5: Honoring Memories and Self-Care

Prompt 1: Describe a meaningful memory you have of someone or something you've lost. How do you keep that memory alive?

Prompt 2: What does "self-care" mean to you? List three specific self-care practices you can commit to doing this week.

Session 6: Reflection and Growth

Prompt 1: Reflect on your grief journey throughout these sessions. What is one new insight you've gained about yourself or your experience with loss?

Prompt 2: What does resilience mean to you now, and how do you see yourself continuing to grow and heal in the future?

Coping Skills Worksheet: Building Your Toolbox

Everyone experiences difficult emotions, especially when dealing with grief. Healthy coping skills help us manage these feelings in a way that promotes healing and well-being. This worksheet will help you identify and practice strategies that work for you.

Part 1: My Current Coping Skills

1. When you feel sad, angry, or overwhelmed, what are some things you currently do to try and feel better? List at least three.
   
   
   
   
   
   

2. Are these strategies always helpful? Why or why not?
   
   
   
   
   
   

Part 2: Exploring New Healthy Coping Strategies

Below is a list of healthy coping strategies. Circle or highlight the ones you have tried before and found helpful, and underline the ones you would be interested in trying.

• Talking to a trusted friend or family member
• Writing in a journal (My Grief Journey Journal)
• Listening to music
• Exercising or playing a sport
• Spending time in nature
• Drawing, painting, or other creative arts
• Practicing deep breathing or meditation
• Reading a book
• Watching a comforting movie or show
• Helping someone else (volunteering, a kind act)
• Spending time with a pet
• Cooking or baking
• Setting a small, achievable goal for the day
• Getting enough sleep
• Eating nutritious food
• Seeking advice from a counselor or trusted adult

Part 3: My Personal Coping Plan

Based on the list above and your own ideas, identify 3-5 coping skills you will commit to practicing regularly to help you manage difficult emotions related to grief. For each skill, explain how you will use it.

1. Coping Skill:
   How I will use it:
   
   
   
   

2. Coping Skill:
   How I will use it:
   
   
   
   

3. Coping Skill:
   How I will use it:
   
   
   
   

4. Coping Skill:
   How I will use it:
   
   
   
   

5. Coping Skill:
   How I will use it:
   
   
   
   

Reflection

• What challenges do you anticipate in using these coping skills, and how might you overcome them?
  
  
  
  
  
  

• How do you think consistently using healthy coping skills will impact your overall well-being?
  
  
  
  
  
  

Community Support Activity: Your Circle of Strength

When we are grieving, having people we can rely on for support is incredibly important. This activity will help you visualize and identify your personal support network.

Part 1: Identifying Your Support Network

Think about the people in your life who offer you support. This could be family, friends, teachers, coaches, counselors, mentors, or even community figures. Write their names in the appropriate sections below, or draw them in the circles.

Close Family/Guardians: (People you live with or are very close to)

Extended Family/Relatives: (Aunts, uncles, grandparents, cousins)

Close Friends: (Friends you trust deeply)

School Staff/Mentors: (Teachers, counselors, coaches, administrators)

Community/Other: (Religious leaders, club leaders, neighbors, other trusted adults)

Part 2: What Kind of Support Do They Offer?

For each person or group you listed above, briefly describe the kind of support they provide. (e.g., "listens without judgment," "offers practical advice," "makes me laugh," "provides comfort")

1. Person/Group:
   Type of Support:
   
   
   

2. Person/Group:
   Type of Support:
   
   
   

3. Person/Group:
   Type of Support:
   
   
   

4. Person/Group:
   Type of Support:
   
   
   

5. Person/Group:
   Type of Support:
   
   
   

Part 3: Reaching Out

Imagine you are having a particularly difficult day. Who from your support network would you reach out to first, and what would you say or ask for? Why would you choose them?

Reflection

• How does seeing your support network laid out like this make you feel?
  
  
  
  

• What is one new way you might try to connect with someone in your support system this week?
  
  
  
  

Reflection & Growth Cool Down

Take a few moments to reflect on what you've learned and experienced during these sessions on grief and loss.

One Word / One Phrase Reflection

1. If you had to describe your biggest takeaway from these sessions in one word or a short phrase, what would it be?
   
   
   

Self-Assessment

2. On a scale of 1 to 5 (where 1 is strongly disagree and 5 is strongly agree), how much do you agree with the following statements?
   • I have a better understanding of what grief is and how it can affect people.
     Circle one: 1 - 2 - 3 - 4 - 5
     
     
   • I feel more confident in identifying and expressing my emotions related to loss.
     Circle one: 1 - 2 - 3 - 4 - 5
     
     
   • I have identified healthy coping strategies that I can use when I am struggling.
     Circle one: 1 - 2 - 3 - 4 - 5
     
     
   • I can identify people in my life who can offer me support.
     Circle one: 1 - 2 - 3 - 4 - 5
     
     
   • I believe I have the ability to be resilient in the face of challenges.
     Circle one: 1 - 2 - 3 - 4 - 5
     
     

Looking Ahead

3. What is one specific step you can take in the coming weeks to continue nurturing your emotional well-being and growth?
   
   
   
   
   
   

4. Is there anything else you would like to share or ask about your experience with grief or these sessions?