Grief Coping Worksheet for Older Adolescents

1. Denial

Activities to Help You Acknowledge the Loss:

What Has Changed? List what has changed since your father passed and what has stayed the
same.

Memory Timeline: Draw a timeline of meaningful memories with your father.

Conversation Starters: Complete prompts like: “One thing I wish I could say about losing Dad
is…”

Micro-Feelings Check-In: Rate daily feelings: numbness, disbelief, sadness, confusion.

2. Anger

Activities to Release and Understand Anger:

Anger Letter: Write an unsent letter expressing anger at the situation or loss.

Physical Release: Choose an activity such as running, boxing, or cycling for 5–10 minutes.

What's Under the Anger? Complete: “I’m angry because…” and “Under the anger, I'm really
feeling…”

Break-the-Blame Cycle: Write things you blame yourself for and rewrite the realistic truth.

3. Bargaining

Activities to Reduce Guilt and Wishing:

Rewrite “If Only…” Thoughts: Turn self-blame into compassionate statements.

Honor Commitments: Choose a value or habit from your father to continue.

Talk to a Trusted Adult: Ask someone who knew your father what they believe he would want for
you.

Control Sorting: List what you could control vs. what you could never have controlled.

4. Depression

Activities to Cope with Deep Sadness:

Daily Mood Anchor: Choose one grounding activity to do each day (walk, music, journaling).
Letter to Dad: Write letters updating your father or expressing your feelings.

Memory Box: Create a box or digital folder of photos, items, or quotes that remind you of him.

Strength Mapping: List strengths your dad had, strengths he saw in you, and strengths helping
you now.

Support Triangle: Identify one adult, one peer, and one professional you can turn to.

5. Acceptance

Activities to Move Forward While Staying Connected:

Vision Board: Create a board showing who you want to become and how you carry your father’s
values.

Legacy Traditions: Choose one tradition or habit to keep in his honor.

Meaning-Making Reflection: Write about lessons your father taught you and how they shape you
now.

Helping Others: Support someone younger or a peer also going through loss.

Growth Plan: Identify 3 goals for the next 6–12 months.