The Grief Iceberg Concept
Worksheet Workout
Let’s Explore Loss, Grief, And The Resiliency Of The Human Spirit
In this session we're going to explore the "grief iceberg" concept, which is a powerful tool to help you uncover and process the deeper layers of your emotions.
Imagine your grief as an iceberg floating in the ocean. You see the tip of the iceberg above the water, but there's a massive portion hidden beneath the surface. Similarly, when we experience grief, we often show the world only a small part of what we're going through, while a vast sea of emotions lies beneath, waiting to be acknowledged and addressed.
The grief iceberg is a powerful visual representation that illustrates the concept of how grief operates. It helps us understand that there are visible aspects of grief, the tip of the iceberg, that we often openly express and share with others. However, beneath the surface, there lies a vast and complex array of emotions and experiences that remain hidden from the outside world.
Take a look at our example below.
Worksheet: Exploring Your Grief
Now, let's dive into the worksheet exercise to help you explore your own grief iceberg. We have provided some prompts, and we encourage you to answer them honestly and openly. Remember, there are no right or wrong answers here – it's all about gaining insight and moving forward.
You can download our printable worksheet via the button at the bottom of this page, draw the outline of an iceberg on paper or just list your answers on a format that suits you.
Above the Surface: Think about the emotions and reactions you've openly expressed since the event that caused your grief. Write down the emotions or behaviours you've shown to the world on your worksheet.
Below the Surface: Now, let's explore the deeper emotions and thoughts you've been experiencing but might not have shared with others. Dig deep and jot down any feelings you've been holding back or struggling to express on your worksheet.
Triggers and Patterns: Reflect on what specific situations or triggers bring up intense emotions related to your grief. Are there any recurring patterns or themes that you notice? Write them down.
Coping Mechanisms: Consider the ways you've been coping with your grief. Have you turned to any particular habits or coping strategies, both healthy and not-so-healthy? Let's be honest about what's been helping or hindering your healing.
Support System: Identify the people or resources that have been a source of support for you during this time. Who have you felt comfortable sharing your feelings with, and how have they been helpful?
Self-Compassion: Be kind to yourself, my friend. Grief can be tough, and you might be experiencing some self-judgment along the way. Write down any self-critical thoughts and practice shifting them into words of self-compassion and understanding.
Moving Forward: Reflect on the steps you can take to honor your grief and begin healing the deeper layers beneath the surface. What actions or self-care practices resonate with you as you continue on your journey of growth and recovery?
Remember, it's okay to take your time with this exercise. Be patient and gentle with yourself as you explore the depths of your emotions. There's no rush, and you can always come back to this worksheet whenever you feel the need.
You're doing great by acknowledging and confronting your grief head-on. Embracing vulnerability and addressing the hidden parts of your grief iceberg will lead you to a place of healing and growth. If you ever need someone to talk to or want further guidance, know that I'm here for you. Keep shining and embracing your journey,
Click & download the Grief Iceberg Worksheet below and complete it. Alternatively, draw your own version.