Scribble with crayons on multiple newspaper sheets. Crumple up each newspaper sheet into a ball. Find a dartboard or target outside to throw each of these balls at and let your physical energy transfer into the object rather than taking anger out on a sibling, friend, o...

Common misconceptions of grief assert that the grief journey is universal, linear, and predictable. However, grief is not a monolithic experience; instead, grief is unique to the individual. While others may grieve differently than us, it is fundamental that we acknowle...

We don’t always allow other people to see or know the way we are feeling on the inside. When we mask our feelings, sometimes the feelings get bigger or come out in ways that we can’t control or don’t expect. Are there times in your life when you don’t let people...

With a journal you can write out your thoughts, feelings, fears, and emotions. You can be uncensored, unfiltered, and unapologetic. There is no fear of repercussions, only the allowance for you to get out everything you've been holding in. Then, after you're done, you c...

My great grandmother was one of the most special, wonderful people in my life. She would fly from New Zealand to Australia every year for my birthday, and she would stay in my room, telling me countless cultural stories and tales from her past. That is why it pained me...

One question I have about death is… I wish I could ask the person who died…...

To get through my sadness I feel better when I take three deep breaths and calm down. I imagine I’m breathing my emotions into a balloon and then I let it go. The cat is thoughtful and petting it makes me feel better....

Get out some paints and let your mind relax. Paint large strokes or circles – It doesn’t have to be anything you recognize. Give each color a feeling, if you desire, and pick which colors you want to paint with. For example, blue may stand for sad, or red for anger....

If you have clay or playdough allow your hands to squish, mold, or shape it. Using a toothpick or pencil, write your loved one’s name in the clay/dough. Spend a minute remembering a way they worked with their hands whether it was gardening, using tools, baking, dri...

Take a moment. It’s actually okay! I know it feels like you are in a fog. Or numb. Or lonely. Or maybe you feel everything’s a bit meaningless. I’m really sorry. It’s not easy. Right now I want you to stand up. Stretch your arms high above your head and take...

Go outside, find a quiet spot to be still…and stop. Stop and observe the small details we are ignorant to as we struggle through the day. Sit upon a rock and watch the patterns the birds paint in the sky, the intricate twirl of the branching tree, the grasses, t...

Did I become a butterfly when I dreamed, or did the butterfly become me when it dreamed? In any case, butterflies are not confused, and even if they are, they are a small being, and so am I....

Think about the feelings inside you that bubble up. Try to give them each their own name. How many feelings can you name? Once you name them, can you let them go?...

The passing of seasons can be painful. You may want time to stay still so that you won’t get farther and farther away from your loved one being alive. What’s something that you associate with each season and your loved one? My mom’s favorite season was summer....

It’s okay if you’re angry. Angry at the person for dying. Angry at yourself for not saying the right thing. Angry at the doctors for not catching it sooner. Angry at friends for not understanding. Angry at family for grieving differently. Angry at your teachers for...

Material objects often carry emotional and memorial value. What is an object that helps you remember your loved one? How would you describe this object? Is it soft? Hard? What other meanings does that object carry?...

We all grieve differently and we carry our grief differently. Let’s explore our grief and the places in our bodies where we hold and carry that grief. Start with a body scan - take a couple of deep breaths and scan your body from head to toe. As you scan your body thi...

I feel worried about… I feel happy when… I have regrets about… I feel guilty for… I feel safest when… I am encouraged by…...

The work that grief demands ought to be done every day. That work demands attention and love. The only way to navigate the world as we carry the weight of grief is to hold it with love. That’s also the difficult part; to not detest it, to not want to put it away in in...

Let's begin by tackling one thing at one time. 1) Take a sheet of paper, take any color (smell it as it colors your fingers). Without thinking twice draw anything and whatever comes to mind. No judgements, no doubts. Try to flow with it. 2) Let colors speak for yo...