Starting a journal can help you cope with the trauma of grief

GRIEF expert Kathleen Adams has specialised for 15 years in the healing power of writing and last year held a writing retreat near Glasgow.

Kathleen says: “Writing a journal in times of catastrophic trauma is a good and helpful thing to do.”

But the psychotherapist, who operates worldwide for the US-based Center For Journal Therapy, says evidence suggests structure is essential. And she says only 15 minutes writing each day can be enough to bring emotional, psychological and physical benefits.

Here’s her guide: 1. Write whatever comes. 2. Choose a journal that fits your lifestyle. 3. Document your movement through time by numbering or dating the pages. 4. Write three words that describe your feelings at the beginning and end of every entry. 5. Make to-do lists in your journal as memory can be affected by grief. 6. List emotions, plans and ideas. Lists are great for organising and their structure is comforting. 7. Before sleep, choose something you’d like to experience the following day, like a feeling of hope or pleasure. 8. When you’re aching for your loved one, write down captured moments – the sight, smell and feel of things. This keeps memories alive. 9. Write a letter, even though it will never be sent. It’s a comforting way to maintain a sense of communication with those lost. 10. Write a One Year From Today entry, fast-forwarding yourself to the healing side of the grief.