7 Printable Grief Activities You Can Use Right Away

Monique McNamara
Sep 2
6 min read

Updated: Sep 3

Why Grief Feels Different for Everyone

Have you ever noticed how grief seems to show up when you least expect it?

Maybe it comes quietly at the end of the day when the house feels too still, or maybe it rises suddenly when you see something that reminds you of the person or life you lost.

Grief touches each of us in different ways, and it often feels even more complicated when children are also involved.

For adults, grief might look like struggling to focus at work or feeling waves of sadness that arrive without warning. For kids, it can show up in big emotions, changes in behavior, or quiet moments when they do not have the words to explain what they are feeling.

The truth is, there is no single way to grieve.

What matters is creating space for your grief, and for your children’s grief, in ways that feel safe and supportive.

This blog is here to walk alongside you with gentle, practical ideas for navigating grief together as adults and kids. We will look at what to say, how to share rituals that bring comfort, and simple activities you can use to open those conversations.

Grief is not something to “get over,” but something to live with, step by step.

My hope is that this post gives you encouragement, permission, and a few practical tools you can use right away.

What to Say to Kids About Death and Big Losses (3 Gentle Phrases)

Finding the right words to talk with kids about grief can feel overwhelming. You might worry about saying the wrong thing or causing more pain. But what children need most is honesty, gentleness, and reassurance that their feelings are allowed.

When a child asks tough questions, try using simple, clear language. Instead of phrases like “they went to sleep” or “we lost them,” use words that explain what really happened. This avoids confusion and helps children begin to understand what death means.

Here are 3 gentle phrases you can use:

“When someone dies, it means their body has stopped working and they cannot come back.”
“It’s okay to feel sad or angry. I feel that way too.”
“We can remember them together in ways that feel special.”

Even if you do not have all the answers, simply letting your child know that it’s okay to talk about their grief can bring relief. Ask gentle questions like, “What are you feeling right now?” or “What do you remember most about them?” These open the door to sharing.

You might also notice moments when a child acts out or withdraws. These behaviors can be a child’s way of showing grief when they do not have the words. Responding with patience and curiosity, rather than judgment, helps them feel safe enough to keep sharing.

Why Your Grief Feels Up and Down

Grief often feels unpredictable. Some days you might wake up with a heavy heart, and other days you might find yourself able to laugh and enjoy small moments. This back and forth is natural. It reflects what is known as the Dual Process Model, which explains that healthy grieving means moving between focusing on the loss and focusing on restoring daily life.

On loss-oriented days, you might feel pulled toward memories, longing, or sadness. On restoration-oriented days, you may find energy for daily routines, hobbies, or time with loved ones. Neither side is wrong or more important. Both are part of the healing process.

If you ever feel guilty for having a lighter day or find yourself overwhelmed by a wave of sadness after a period of calm, remember this rhythm is part of grief. You are not doing it wrong.

You can try a simple self-check. At the end of each day, ask yourself, “Did I spend time with my grief today? Did I also give space to living?” If it helps to see this on paper, the Dual Process activity in the Grief Workbook for Adults can guide you to map loss-oriented and restoration-oriented moments so you can notice balance over time.

Simple Shared Rituals That Bring Comfort (7 Ideas)

Rituals can be a gentle way to honor both your grief and the person or experience you are grieving. They do not have to be big or formal. In fact, the smallest shared gestures often carry the most meaning. Lighting a candle, cooking a favorite meal, or creating a small memory box can bring comfort and connection during difficult times.

For kids, rituals provide structure. They offer something tangible that helps them express what is often hard to put into words. For adults, rituals can mark the space between holding on and letting go. They remind you that grief is allowed to live alongside love.

Here are 7 rituals you can try together:

Light a candle before a family meal and invite everyone to share a memory.
Create a small craft or ornament together that symbolizes the person who is gone.
Write letters to your loved one, then keep them in a special box or journal.
Try the My Memory Box and Goodbye Letter activities from the House of Grief Worksheets.
Use the My Special Place worksheet for comfort and expression.
Plant something living, like a tree or a flowering plant, as a lasting tribute.
Create a playlist of songs that remind you of your loved one. Listen as a family or during quiet reflection.

These rituals become anchors, offering steadiness in the midst of change.

Printable, Guided Activities You Can Do Together (7 Activities)

When grief feels big, it helps to have simple pages you can open and use right away. These printable activities are gentle, practical, and easy to do side by side. Pick one that fits today, then go slowly.

Here are 7 printable activities to support your journey:

Common Responses to Grief checklist to normalize feelings and reduce worry about “doing it wrong.” Find it in the Grief Workbook for Adults.
All About My Loved One reflection page to remember stories, favorites, and the small things that matter. It is in the Grief Workbook for Adults.
Pieces of the Bye to hold questions and goodbyes in one safe place. You will find it in the Grief Workbook for Kids.
My Memory Box from the House of Grief Worksheets.
The Goodbye Letter from the House of Grief Worksheets.
Disenfranchised Grief Worksheets to name losses often minimized and create a grief action plan.
Grief Assessment Pack for gentle self-checks (reflection only, not diagnostic).

When Grief Feels Unrecognized

Sometimes grief feels heavier because it is not acknowledged by others. This is often called disenfranchised grief. It happens when a loss is minimized or overlooked by society, like miscarriage, job loss, the end of a friendship, or grieving an ex-partner or pet. The pain is real, but without recognition, it can feel invisible.

Feeling unseen in grief can add layers of isolation and even make you question whether your emotions are valid. If this sounds familiar, you are not alone. Our earlier blog, The Forgotten Loss: Understanding and Coping with Disenfranchised Grief, goes deeper into why this type of grief is so challenging and how to navigate it with compassion for yourself.

The Disenfranchised Grief Worksheets offer reflective prompts to help you name and validate your experience. They include exercises like comparing your grief to more recognized forms, mapping your grieving process, and creating a grief action plan. These tools remind you that your grief is worthy of attention and care, even if others do not always understand it.

Gentle Next Steps in Your Grief Journey (5 Steps)

Grief can feel overwhelming, and it is easy to wonder where to go from here. The truth is, healing rarely happens in one big leap. It happens in many small steps that you take at your own pace.

Here are 5 gentle steps you can take:

Choose one small activity this week—a ritual, a conversation, or a workbook page.
Model grief for your children by expressing your feelings openly.
Plan daily check-ins by jotting down what felt heavy and what brought light.
Reach out to a trusted friend, support group, or counselor for connection.
Create a weekly self-care ritual, like journaling, mindful walks, or time with a friend.

If you feel unsure, the Grief Workbook for Adults and the Grief Workbook for Kids provide gentle, guided ways to take those next steps.

Gentle Observation: Grief has a way of teaching us how deeply we can love. It reminds us that even in sorrow, there is strength in remembering and honoring what matters most. As I write this, I think of the countless small rituals I have seen families create, lighting a candle, keeping a photo close, or writing letters that will never be sent. These gestures are quiet, yet they hold so much meaning.

Wherever you are in your journey, I hope you give yourself permission to move gently. Some days you will feel pulled toward the heaviness, other days toward moments of light. Both are part of healing. And if you ever feel unsure, know that you are not alone. The resources I’ve shared here are meant to sit beside you, offering guidance when you need it, and stepping back when all you want is space.

Jemma (Gentle Observations Team)

P.S. If you are a Therapy Resource Library member, you already have access to these resources and more: Grief Workbook for Adults Grief Workbook for Kids House of Grief Worksheets Disenfranchised Grief Worksheets Grief Assessment Pack