Grief & Resistance Tracker

This worksheet is designed to help you gently notice your grief and resistance patterns, without judgement. Use it daily or whenever you feel able to guage where you are or for prompts if you feel overwhelmed.

Step 1: How am I feeling right now?

☐ Calm

☐ Numb

☐ Heavy

☐ Sad

☐ Anxious

☐ Angry

☐ Tired

☐ Something else: ___________

Micro Practice: Place your hand on your heart, take one slow breath, and simply name your feeling out loud or silently (e.g. “I feel sad”).

Step 2: What is happening in my body?

☐ Tension in shoulders / jaw

☐ Knot in stomach

☐ Headache

☐ Restless energy

☐ Slowed down / exhausted

☐ Other: ___________

Micro Practice: Scan your body from head to toe, find one area of tension, and soften it with your breath. If it helps, gently roll or stretch that area for a few seconds to release the tension

Step 3: Did I notice resistance today?

☐ Avoiding memories or reminders

☐ Numbing (TV, food, scrolling, alcohol etc.)

☐ Feeling detached or blank

☐ Telling myself “I should be over this”

☐ Other: ___________

Micro Practice: Pause and notice the resistance without judgement. Whisper to yourself: “This is how my body protects me right now. It is okay.”

Step 4: What helped me soften today?

☐ Talking to someone safe

☐ Going outside

☐ Breathing / grounding practice

☐ Writing or drawing

☐ Creating a ritual (lighting a candle, holding an item)

☐ Resting without guilt

☐ Other: ___________

Micro Practice: Repeat one of the things that helped today, even for 1–2 minutes, to strengthen the habit of leaning into what soothes you.

Step 5: A gentle note to myself

Write one sentence of compassion, as if you were speaking to a dear friend.

Example: “It’s okay to be where I am today.”

Micro Practice: After writing, read your note slowly back to yourself, placing a hand on your chest or cheek, letting the words land as truth.

How to use this tracker

• There is no right or wrong way.

• Some days you may only tick one box; other days you may write more.

• The aim is not to “fix” anything but to notice, with kindness.

Over time, you may see patterns. Resistance often shows up before a wave of emotion, or after you’ve faced something difficult. Tracking helps you understand your own rhythm of grief.