Grief Waves

Name the loss in a few words, and write what set this wave off today, such as a date, a song, a smell, or a quiet room.

Describe the sensations and feelings in the wave. Note whether they are sharper, similar, or softer than a recent hard day.

List two supports that help while the wave is high, such as water, a walk, a blanket, or a person who can sit with you.

Write one gentle task for the hour after the peak drops. Make it small enough that you could finish it on a tired day.

Write one sentence that respects the loss and also leaves room for the rest of today. Read it back and remove any rule about how fast you should heal.