Real-life examples of exploring feelings of sadness and grief through journaling

Gentle examples of exploring feelings of sadness and grief

Let’s start where you probably need the most help: what it actually looks like on the page. A lot of people say, “Journal about your feelings,” but very few show real examples of exploring feelings of sadness and grief in a way that feels honest, not forced.

Below are short, realistic journal-style passages you could use as templates. They’re not perfect. They’re not poetic. They’re human—on purpose.

Example of writing about grief after a death

“Today I woke up and forgot, for about five seconds, that Mom is gone. Then it hit me again, like a wave. I keep thinking I should be ‘doing better’ by now, but the truth is I’m just tired. I miss her voice. I miss the way she said my name. I’m angry that the world keeps going like nothing happened. I feel guilty that I laughed at a meme this morning. How can I be laughing when she’s not here? Right now I just want to write down one memory so she feels closer: her singing off-key in the car, making me roll my eyes and then secretly smile.”

This is one of the best examples of how grief journaling doesn’t need to be deep or impressive. It simply names what hurts (missing her voice), what’s confusing (guilt about laughing), and one small, specific memory.

Example of sadness after a breakup

“I keep checking my phone, even though I know you’re not going to text. I hate that I feel this needy. I’m sad, but underneath that I think I’m scared: scared no one will love me like you did, scared I wasted years on something that just ended. Tonight I’m letting myself admit that I miss you. I don’t have to pretend I’m ‘over it’ yet. I’m allowed to be heartbroken.”

Examples of exploring feelings of sadness and grief after a breakup often include layers: missing the person, doubting your own worth, and worrying about the future. Notice how this entry doesn’t try to wrap things up with a positive lesson. It just tells the truth.

Example of grief after losing a job

“It’s only been three days since I got laid off, and I already feel like I’ve lost part of my identity. I keep thinking, ‘If I had worked harder, maybe they would’ve kept me.’ I know layoffs are happening everywhere, but it still feels personal. I’m grieving the routine I had, the coworkers I liked, the pride I felt when I said my job title out loud. Right now my chest feels heavy and my thoughts are racing. I’m writing this to remind myself: losing my job is painful, but it doesn’t mean I’m worthless.”

This is a clear example of exploring grief that isn’t about death, but still hits as a real loss. Examples include job loss, retirement, or even moving to a new city—any big change can trigger grief.

Example of quiet, everyday sadness

“Nothing dramatic happened today. I just feel low. I scrolled on my phone for hours and now I feel even worse. I think the sadness is about feeling stuck. Everyone online looks like they’re moving forward and I’m… here. Same room, same job, same habits. I’m writing this because I want to understand this heavy feeling instead of just numbing out. Maybe tomorrow I’ll try one tiny thing differently, but tonight I’m just going to let myself be sad without judging it.”

This is one of the best examples of exploring feelings of sadness that don’t have a single clear cause. It shows how journaling can help you notice patterns—like comparison and scrolling—that might be feeding the mood.

Example of grief around changing friendships

“I saw your photo with your ‘new group’ tonight. I’m happy you’re happy, but I also felt this sharp sting in my chest. We don’t talk like we used to. I keep wondering if I did something wrong or if we just grew apart. I miss the version of my life where you were my person. I’m grieving a friendship that isn’t technically over, but it’s not the same. I’m not ready to say that out loud to anyone yet, so I’m saying it here.”

This example of grief reminds us that you can grieve relationships that fade slowly, not just the ones that end with a big fight or a clear goodbye.

Example of anticipatory grief (before a loss happens)

“Dad is still here, but the doctors were honest today. I feel like I’m already grieving him even though I can still call him, still hug him. I feel guilty for imagining life without him, but my brain keeps going there. I’m sad, scared, and mad at the same time. Tonight I want to write down three things I appreciate about him while he’s still here: his bad jokes, his stubborn kindness, and the way he always answers the phone with ‘Hey kiddo.’”

According to the National Cancer Institute, anticipatory grief is a very real experience when a serious illness is involved. Real examples like this can help you feel less alone if you’re living in that “in-between” space.

Journaling prompts: examples of exploring feelings of sadness and grief

If you’re not sure how to begin, prompts can act like a gentle hand on your shoulder. Below are prompts paired with short examples of how someone might respond. Use them as starting points, not scripts.

Prompt: “Right now, my sadness feels like…”

Example of a response:

“Right now, my sadness feels like a heavy blanket I can’t kick off. It’s not dramatic crying, just this constant weight. It shows up when I’m washing dishes, when I’m driving, when I’m trying to fall asleep. If it had a color, it would be a dull gray. I don’t hate it; I’m just tired of carrying it.”

Prompt: “The loss I don’t talk about much is…”

Example of a response:

“The loss I don’t talk about much is the version of me who thought life would be different by now. I thought I’d be married, maybe have kids, definitely feel more ‘settled.’ I’m grieving the timeline I imagined. I feel embarrassed to admit that out loud because it sounds ungrateful, but it’s real.”

Examples of exploring feelings of sadness and grief like this are especially common in your late 20s, 30s, and 40s, when you start comparing your life to the path you expected.

Prompt: “If my grief could speak, it would say…”

Example of a response:

“If my grief could speak, it would say: ‘Stop trying to rush me. I’m not a project to manage or a problem to fix. I’m here because you loved deeply. Let me sit with you sometimes instead of pushing me away with work and noise.’”

This kind of personification is one of the best examples of using imagination in journaling to better understand what your emotions might be asking for.

Prompt: “What I miss most is…”

Example of a response:

“What I miss most is the feeling of being understood without having to explain myself. You just got me. Now I feel like I’m always translating my thoughts for other people. I miss the shorthand we had, the inside jokes, the way you knew when to show up with ice cream without me asking.”

Prompt: “Today, my grief showed up when…”

Example of a response:

“Today, my grief showed up when I heard our song in the grocery store. I pretended not to notice, but my throat tightened and I left without buying half the things I needed. It also showed up when I saw a dad holding his little girl’s hand. I felt this wave of jealousy and sadness for the childhood I didn’t get. Grief is sneaky; it keeps finding new doors to walk through.”

Examples include music, smells, places, and random small moments—grief doesn’t always appear on anniversaries or big dates. Journaling helps you track these patterns.

How journaling helps your brain process sadness and grief

This isn’t just feel-good advice; there’s research behind it. Expressive writing—writing about your deepest thoughts and feelings—has been studied for decades. Psychologist James Pennebaker’s work, summarized by the American Psychological Association, suggests that writing about emotional experiences can help reduce stress and improve mental well-being for many people.

When you look at these real examples of exploring feelings of sadness and grief, you’ll notice a few common threads that line up with what research suggests is helpful:

• Naming emotions instead of staying vague: “I’m sad,” but also “I’m angry,” “I’m scared,” “I’m guilty.”
• Connecting thoughts and feelings: “I lost my job” becomes “I lost my job and now I feel worthless,” which you can then question.
• Creating a narrative: Your brain likes stories. Writing helps you slowly organize what happened into something that makes sense to you.

The Mayo Clinic notes that activities like journaling can support stress relief, especially when you’re going through major life changes. You don’t need to write every day or for a certain amount of time. The goal is honesty, not output.

Tips for using these examples without comparing yourself

When you read the best examples of journaling about sadness and grief, it’s easy to think, “My writing doesn’t sound like that.” That’s okay. This isn’t a writing contest.

Here’s how to use these examples of exploring feelings of sadness and grief in a way that supports you instead of making you feel worse:

• Borrow the structure, not the style. If an example starts with “Right now, my sadness feels like…,” you can copy that exact opening and then finish the sentence in your own words.
• Write messy on purpose. Your journal is allowed to be repetitive, dramatic, or boring. No one else needs to read it.
• Pause if you feel overwhelmed. If writing makes your feelings too intense, it’s okay to stop, drink some water, or switch to something grounding like noticing five things you can see in the room.
• Combine feelings. Real examples include mixed emotions: relief and sadness, love and anger, guilt and gratitude. You don’t have to pick just one.

If your sadness is long-lasting, very intense, or making it hard to function, consider reaching out for support. The National Institute of Mental Health shares signs of depression and options for help. Journaling is a tool, not a replacement for professional care when you need it.

FAQ: Common questions about journaling and grief

What are some simple examples of journaling about grief for beginners?

A simple example of a beginner-friendly entry might be: “Today I felt sad when I saw a couple holding hands. It reminded me of my breakup. I noticed my chest got tight and I wanted to cry, but I didn’t. I’m writing this so I don’t have to carry it only in my head.” Short, specific, and honest—that’s enough.

How often should I write about my sadness or grief?

There’s no fixed schedule. Some people write daily during intense grief; others write only when something stirs things up. You might experiment with a “check-in” entry two or three times a week, then adjust. If you notice journaling makes you feel worse for hours afterward, you can shorten your entries or end each one with a grounding sentence like, “Right now, in this moment, I am sitting at my desk and breathing.”

Is it okay if my examples of grief journaling sound repetitive?

Yes. Real examples of exploring feelings of sadness and grief are often repetitive because grief itself is repetitive. The same memory might hurt in slightly different ways over time. Rewriting similar thoughts can actually show you how your relationship to the loss is slowly shifting.

Can journaling replace therapy for sadness and grief?

Journaling can be a powerful support, but it’s not a replacement for therapy, especially if you’re dealing with traumatic loss, suicidal thoughts, or depression that won’t lift. A therapist can help you work through things that feel too heavy to carry alone. If you ever have thoughts of harming yourself, in the U.S. you can call or text 988 to reach the Suicide & Crisis Lifeline (988lifeline.org).

What’s one example of a quick prompt I can use when I don’t have much time?

One quick prompt is: “Right now, I feel sad about ____ and I wish I could tell ____ that ____.” For example: “Right now, I feel sad about losing my job and I wish I could tell my old manager that I’m scared I’ll never find something as good.” Even two or three sentences like this count as real examples of exploring feelings of sadness and grief.

You don’t have to write like anyone else. These are just examples of exploring feelings of sadness and grief to show you what’s possible. Your only job is to be honest with yourself on the page, one sentence at a time.