The Alchemy of Grief: Agnes Kowalski on Transforming Loss Through Journaling

Grief is a universal yet deeply personal experience. In this episode, Agnes Kowalski, an Advanced Certified Grief Recovery Specialist, shares her expansive perspective on grief and how it manifests in everyday life—not just in the wake of death, but through intangible losses like trust, safety, and direction.

Through the lens of journaling, Agnes offers practical ways to honor your grief, process emotions, and find meaning amid loss. Agnes also sheds light on common misconceptions about grief, and explains why active participation in our grief is essential for recovery.

Agnes’ Journaling Prompts for Grief

1. Today, I miss …
   Use this prompt to reflect on what or who you are missing most today.
2. How is my mind, body, and spirit today in relation to my grief?
   Check in with yourself on multiple levels to explore how grief is affecting you holistically.
3. What am I most afraid of in this loss?
   Dive into any fears or anxieties tied to your experience of loss.
4. What can I forgive myself for?
   Reflect on self-compassion and identify areas where you can let go of guilt or regret.
5. What is the story of what happened?
   Retell the events surrounding your loss, including your emotions and thoughts.
6. What are my regrets around this loss?
   Explore any lingering feelings of regret and what you wish had been different.

Prompts for Honoring Memories

7. What was the best day I remember with this person?
   Reflect on a cherished memory and what made it special.
8. What made me feel comforted about this person?
   Explore the ways they brought you peace or reassurance.
9. What made me laugh about this person?
   Recall moments of joy and humor shared with them.

Practical Check-Ins

10. What is my level of emotional pain today, on a scale of 0 to 10?
    Use this prompt to gauge and document your emotional state.
11. Am I thinking about my pain or feeling my pain?
    Reflect on whether you’re intellectualizing your grief or truly sitting with your emotions.
12. Where do I feel grief in my body?
    Identify any physical sensations tied to your grief and allow your body to speak to you.

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