Dealing with Loss

Journaling is a useful tool when dealing with a loss such as death. Journaling is writing that is for your own use. It is pure expression.

Here are some journaling exercises for loss:

Freewriting- Writing anything that comes to mind without worrying about how it looks or if it even makes sense is called freewriting. Try taking 10 minutes to just write down everything that pops into your head. It can be jibberish. You might spend the first two minutes writing "I don't know what to say." But, often, the free flow of words leads to feelings or thoughts that you might now have even realized that you had. This exercise can be especially helpful if you are feeling a certain way, such as depressed or frustrated, and you aren't sure why you are feeling that way.

Letters- Write a letter to a loved one. This is for you, not the person you address the letter to. You don't have to share the letter with anyone. Just focus on expressing your feelings about the loss. Sometimes, writing a letter to yourself can be helpful. If you were a friend of yours, what would you say?

Stating the Facts- Sometimes seeing the facts of an event or situation can help you challenge any thought distortions you may struggle with. For example, if dealing with guilt for something that was out of your control, telling and seeing the facts without blame or judgment can give you a new perspective that is more true than one that carries misplaced blame or shame.

Poetry- Taking care to select the right words can help clarify and express your true feelings. The form of the poem is not important. It can rhyme if you want it to, but it doesn't have to. If you would like to explore poetry as a journaling tool and would like to learn more about writing different forms of poetry, you may want to check out my blog: Poetic Forms

Drawing- When words fail to capture how you feel, drawing is another form of journaling that may help. Don't worry about the quality of the drawing. It's for your eyes only unless you choose to share it with someone else. Again, it's all about expressing your feelings. A time of reflection and relaxation before drawing can help you get in touch with those feelings that need to be expressed. Playing music helps some people.