Mapping Grief in the Present Moment a Self Reflection Tool
Grief doesn’t move in a straight line. It may feel quiet one day and overwhelming the next. This worksheet offers space to notice how grief is showing up for you right now-emotionally, physically, relationally.
1. What does your grief feel like today?
(Try describing it in your own words. You might include emotions, sensations, or even metaphors.)
2. How is it showing up in your body or daily rhythms?
(Have you noticed any shifts in energy, sleep, appetite, tension, movement, etc.?)
3. What’s been hard to say out loud lately-about this loss, or how you're doing?
(This can be something no one’s asked you about. Or something you’re tired of hiding.)
4. Is there anything you’ve been missing-someone, something, a version of yourself-that you haven’t named yet?
5. What specific actions or supports have helped you cope in the past-or might help today?
(Think small and realistic. This could include physical activity, connecting with someone you trust, doing something meaningful, getting outside, or allowing rest. It’s okay if you’re unsure-just list anything that feels possible.)
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