Grief waves log

Track today's grief and balance it with rest and rebuilding — both are part of healthy grieving.

About 5 minutes · 7 questions · a log you can repeat any timeDual process model of grief

Fill it in online — freeThe print dialog can also save it as a PDF.

Grief & loss~5 minRepeat any timeDual process model of grief

Grief waves log

Track today's grief and balance it with rest and rebuilding — both are part of healthy grieving.

Why this helps

The dual process model of grief (Stroebe & Schut) shows that healthy grieving moves back and forth between facing the loss and attending to life — new routines, roles and rest from grief. Getting stuck on either side is what tends to cause problems.

1. How heavy is the grief today?

0 = Light01234567891010 = Overwhelming

2. What brought it up

3. Time with the loss — remembering, crying, photos, talking about them

4. Time with life — tasks, people, rest, something new

5. How was the balance today?

Pick one

Mostly the loss
A mix
Mostly life
Mostly avoiding both

6. What helped

7. One small thing for tomorrow

Keep your answers somewhere safe

This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.

Open it on Amity Connect

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About this worksheet

It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

Part of

Grief support — 7 worksheets

Grief waves log

Part of

More on grief & loss