Christian Grief Journaling Guide
The grieving process often brings a whole host of emotions—sadness, anger, confusion, and anxiety. Without an outlet, these feelings can become bottled up and feel chaotic and overwhelming. Journaling offers a sacred space to express emotions that might otherwise feel overwhelming. When we write or talk about our feelings, naming them, it creates a sense of structure for our inner worlds, and life starts to make just a little more sense.
Writing also creates a space to process your grief at your own pace, reflecting on both the pain of loss and the presence of God within it. As illustrated in the Psalms, God welcomes honesty in sorrow, making writing an intimate act of surrender. When you offer your pain to God, you open the door for His comfort, healing, and hope. This practice transforms grief from a solo burden into a journey with God, allowing His presence to illuminate even the darkest moments.
The following prompts are meant to help you get started in the journey of journaling your grief in a meaningful way. Grab your favorite journal or notebook, get comfortable, and spend some time taking your emotions
1. Listing Your Emotions
Why are you in despair, my soul? And why are you restless within me?
Psalm 42:5 (NASB)
Naming our emotions is an essential step in processing grief. It's common to experience a mix of sadness, anger, numbness, guilt, or even relief. Writing these down allows you to track changes over time and see how God is walking with you through each stage.
Grief is not linear, and emotions can fluctuate daily. There's no 'wrong' way to feel. Every emotion is valid and can be brought before God.
Practical Application:
- Create an emotion log each day or week.
- Use descriptive words beyond 'sad' or 'angry' (e.g., 'heartbroken,' 'anxious,' 'lonely').
- Reflect on whether there is a pattern to your emotions and how they connect to your healing.
Reflection Questions:
- What emotions are strongest in me today?
- Have I been avoiding any emotions out of fear or guilt?
- How do I see God meeting me in these feelings?
2. Recording Memories
Remember the days of old,
Consider the years of all generations.
Deuteronomy 32:7
Writing down memories of your loved one is a way to honor their life and preserve their legacy. Grief can sometimes make us fear forgetting, but memories help us keep their spirit alive in our hearts. You can write about small, everyday moments, significant milestones, or even lessons they taught you. This practice helps with gratitude and healing, shifting focus from loss to appreciation for the time you had.
Practical Application:
- Choose a specific memory to write about in detail.
- Describe what they were like: their laughter, their wisdom, their kindness.
- Write a letter to them expressing what you miss and what you wish you could say.
Reflection Questions:
- What is a memory that always makes me smile?
- What was something unique about them that I loved?
- How did their life impact mine?
3. Describing a Difficult Day
Come to me, all you who are weary and burdened, and I will give you rest.
Matthew 11:28 (NASB)
Grief has ups and downs. Some days feel manageable, while others feel unbearable. Journaling about your hardest days can help you process emotions rather than suppress them. Writing down what made the day difficult gives you a way to acknowledge pain while also inviting God into it. Remember, even in the darkest moments, God's presence is constant, even if you do not feel it at the time.
Practical Application:
- Write about what made today particularly hard.
- Identify any specific triggers that intensified your grief.
- End with a short prayer asking for God's strength and presence.
Reflection Questions:
- What made today difficult for me?
- Did I feel God's presence in any way today, even in small ways?
- What truth do I need to remind myself of right now?
4. Reflecting on Hope
Now may the God of hope fill you with all joy and peace in believing,
so that you will abound in hope by the power of the Holy Spirit.
Romans 15:13 (NASB)
Christian hope does not ignore grief but embraces it while looking toward God's promises. Hope does not mean you will no longer feel sadness – it means you trust that God will one day make all things new. By writing about hope, you remind yourself that grief is not the final chapter. Reflecting on Christ's resurrection, the promise of eternal life, and God's faithfulness can help sustain you through sorrow.
Practical Application:
- Write about a specific promise of God that brings you comfort.
- Reflect on how your faith changes your perspective on loss.
- Consider how your grief might lead to deeper trust in God and a renewed sense of purpose.
Reflection Questions:
- What does biblical hope mean to me in this season?
- How does my faith shape the way I see loss?
- What are some of God's promises that give me strength?
5. Writing a Letter to God
Trust in Him at all times, you people; Pour out your hearts before Him;
God is a refuge for us. Psalm 62:8 (NASB)
Journaling a letter to God is a way to pour out your heart completely. Express your grief, ask questions, and even share frustrations. The Psalms show us that God welcomes raw, honest emotions. Your letter can be structured as a prayer, acknowledging your pain but also reaffirming your trust in His goodness. You don't need to have answers – just bring your heart to Him, as David did in his laments.
Practical Application:
- Begin with 'Dear God' and write freely without worrying about structure.
- Include emotions, doubts, or gratitude.
- End with a request for His comfort, guidance, or peace.
Reflection Questions:
- What emotions am I experiencing most intensely today?
- If I could hear God respond to my grief, what do I think He would say?
- What do I need from Him right now?
6. Writing a Psalm of Lament
Be gracious to me, Lord, for I am in distress;
My eye is wasted away from grief, my soul and my body too…
But as for me, I trust in You, Lord,
I say, “You are my God.”
Psalm 31:9,14 (NASB)
Following the biblical pattern of lament can help structure your grief. Many Psalms begin with sorrow, move into remembrance of God's faithfulness, and end with a declaration of trust. This format can help guide you through emotional release while still anchoring your heart in faith. Even when you don't feel hopeful, writing a psalm can remind you that hope exists beyond your current pain.
Practical Application:
- Start with a complaint: 'Lord, I feel...'
- Recall a time when God helped you or a biblical promise.
- End with a statement of trust, even if small ('But I know You are near, even when I don't feel it').
Reflection Questions:
- What sorrow do I need to put into words today?
- When has God been faithful to me in the past?
- What is one truth I can hold onto despite my pain?
7. Tracking God's Comfort
Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort,
who comforts us in all our affliction…
2 Corinthians 1:3-4 (NASB)
Even in the darkest times, God provides comfort – whether through Scripture, community, or unexpected moments of peace. Keeping a record of these moments helps you recognize His presence in your grief journey. Sometimes, comfort comes in small ways: a friend reaching out, a peaceful sunset, or a sermon that speaks directly to your heart.
Documenting these things creates a personal testimony of God's faithfulness over time.
Practical Application:
- Keep a 'comfort log' where you write down small moments of peace.
- Record any verses, prayers, or songs that have helped you.
- Reflect on the ways others have supported you as God's instruments of comfort.
Reflection Questions:
- What has given me comfort this week?
- How has God spoken to me through Scripture or others?
- Have I had any moments of peace or hope?
8. Composing a Gratitude List
In everything give thanks; for this is the will of God for you in Christ Jesus.
1 Thessalonians 5:18 (NASB)
Gratitude and grief can coexist. Even while mourning, we can acknowledge small blessings that sustain us. Gratitude does not erase sorrow but helps shift focus from what we've lost to what remains. Writing a gratitude list does not mean minimizing pain-it means choosing to recognize God's continued goodness.
Practical Application:
- Write down three things you are grateful for each day, no matter how small.
- Reflect on ways your loved one blessed your life.
- Look for signs of God's presence in your daily routine.
Reflection Questions:
- What is one thing I can be thankful for today?
- How has God provided for me in ways I didn't expect?
- What is something I once took for granted but now appreciate more?
