Grief doesn’t follow a script. Whether you’ve lost someone suddenly or are navigating the slow unraveling that follows a major life change, it can be hard to find space for your emotions, let alone make sense of them.

That’s where journaling comes in. This commonly therapist-recommended tool has been shown to ease stress, clarify emotions, and support long-term healing. And, no, it doesn’t have to be done daily to make a difference.

A mental reset, not just a recap

Most people think journaling means keeping a daily diary. In reality, it’s much broader. Journaling can be structured or loose, emotional or observational. It might be a list of what’s missing or a vision of what you wish could happen.

One popular method gaining traction on TikTok is the “Best Case Scenario” prompt. You imagine an upcoming event like a first date or a difficult family gathering, and write out how you want it to go. The idea isn’t to ignore real risks. It’s to give your brain permission to imagine positive outcomes, not just negative ones. This practice is especially helpful if you’re prone to catastrophizing (the tendency to assume the worst will happen), which is common during times of grief and anxiety.

Why therapists recommend journaling, and what the research says

Journaling isn’t just a feel-good wellness trend; it’s backed by science. A 2024 randomized controlled trial published in BMC Medical Education found that international medical students who practiced positive emotional writing reported significantly reduced symptoms of depression and anxiety, along with improved overall well-being.

Similarly, a 2025 systematic review in PLoS One analyzed 51 studies on positive expressive writing and concluded that this practice consistently improved happiness, optimism, and subjective health, especially in nonclinical populations.

One reason journaling works: It activates the prefrontal cortex, the part of the brain responsible for problem-solving and emotional regulation. When you write, especially about difficult emotions, you create distance between yourself and the feeling. This “observing self” is what allows space for healing. Instead of being overwhelmed by the emotions, you’re witnessing it, labeling it, and containing it.

Grief doesn’t click in daily, and neither does journaling

You don’t need to journal every day for it to be effective. What matters is consistency over time and willingness to be honest. If writing every day feels like a burden, consider starting with once a week instead. Or journal when you feel triggered, overwhelmed, or emotionally stuck.

You can also try different approaches to journaling, such as a “stream-of-consciousness” approach where you write without editing. There’s also prompt-based journaling, where you use structured questions like “What do I miss the most today?” or “What would I tell them if they were here?” to help navigate your grief. Visual journaling using doodles, lists, or even torn paper collages can also work when words don’t come easily.

Don’t shy away from the hard stuff. While positive prompts can rewire anxious thinking, writing down pain, anger, or regret is equally valid. In grief, there’s no “wrong” thing to say to yourself.

When journaling helps the most

Journaling typically offers the best long-term benefits during the early stages of grief, when emotions feel disorganized, but it is also helpful during milestones or anniversaries, which may resurface pain. Journaling before therapy sessions can also help you clarify what you want to discuss with your therapist.

• Understanding Grief
• Take our Depression Test
• Find a therapist to heal from grief

However, journaling can also help you process what was said (or what you wish you had said instead) after a tough conversation. It’s also a good idea to practice journaling whenever you feel numb and want to reconnect with your inner world.

Journaling offers a safe place to land when nothing else feels stable. It doesn’t replace connection or professional support, but it can bridge the gap between overwhelming emotion and quiet clarity.

Final thoughts

Grief has no deadline. But healing happens in moments, and journaling is one of those quiet, accessible ways to mark them. Whether you’re dreaming of a better outcome or dumping your darkest thoughts on the page, you’re doing something powerful: showing up for yourself. No one has to read it. You don’t even have to keep it. But writing it down gives your grief a container, and that can be the first step toward recovery.

Grief Essential Reads

To find a therapist, visit the Psychology Today Therapy Directory.

References

1. Hoult, L. M., Wetherell, M. A., Edginton, T., & Smith, M. A. (2025, May 21). Positive expressive writing interventions, subjective health and wellbeing in non-clinical populations: A systematic review. *PLOS One. *Retrieved August 07, 2025, from https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.030…

2. Qiaoling Xiao, Hu, X., Zou, Y., Wu, S., & Cao, Y. (2024, November 1). Can positive emotional writing improve the emotional health level of international medical students? Evidence from a randomized controlled trial. BMC Medical Education. Retrieved August 7, 2025, from https://bmcmededuc.biomedcentral.com/articles/10.1186/s12909-024-06186-4

3. Steber, C. (2025, June 2). TikTok’s "Best Case Scenario" Journal Prompt Will Help You Manifest. *Bustle. *Retrieved August 7, 2025, from https://www.bustle.com/wellness/best-case-scenario-journal-prompt-tiktok