⚪ Navigating Relationship Grief: A Gentle Companion for Tender Times

When a meaningful relationship changes or ends, the emotional landscape can feel unfamiliar, heavy, or quietly disorienting. Whether the shift was sudden or gradual, chosen or unexpected, grief has a way of touching many layers of our lives — our routines, our identity, our sense of safety, and the hopes we once held.

Today, I’m sharing a new free resource designed to support you or your clients through this tender terrain: the Relationship Grief Worksheet, available to download in both Word and PDF formats at the end of this post ⚫

This worksheet is offered freely, with care, and with the hope that it becomes a gentle companion during a time when clarity, steadiness, and self‑compassion matter most.

⚪ Who This Worksheet Is For

This resource is suitable for:

• Individuals exploring their grief privately
• People navigating the end or change of a relationship
• Anyone feeling confused, overwhelmed, or unsure how to begin processing
• Therapists, counsellors, and support workers who may wish to use it with clients
• Those supporting a friend or partner through relational loss

It’s intentionally flexible — you can move through it slowly, skip parts, return later, or simply sit with the questions that resonate. There is no “right” way to use it.

⚪ What the Worksheet Covers

Below is a full summary of what you’ll find inside, drawn directly from the worksheet itself:

◆ Introduction

The worksheet opens with a grounding reminder that grief after a relationship shift is deeply human. It acknowledges that emotions may be contradictory or confusing, and invites you to move gently, at your own pace. As the worksheet says: “There is no right way to grieve, no timeline you must follow, and no emotion you ‘should’ or ‘shouldn’t’ feel.”

◆ How to Use the Worksheet

You’re encouraged to approach the reflections with warmth and self‑compassion. Each section includes:

• A gentle guide
• Open questions
• Sentence starters
• A mindfulness practice
• A “sciency bit” offering accessible psychological insight

This structure allows you to choose the level of depth that feels manageable.

⚪ Section-by-Section Overview

◆ Section 1: Naming the Loss

This section helps you acknowledge what has changed — not to analyse or justify, but to gently recognise the reality of the shift. It explores clarity, uncertainty, identity, and the impact on daily life. As the worksheet notes: “You might notice that the loss includes not only the relationship itself, but also routines, hopes, identity, or a sense of safety.”

◆ Section 2: Mapping Your Emotional Landscape

Grief is rarely linear. This section supports you in noticing the emotions that rise, fall, overlap, or contradict each other. It includes a mindfulness practice using weather imagery to help soften emotional intensity.

◆ Section 3: Exploring What You Miss

Here, you’re invited to reflect on the moments, qualities, or versions of yourself that you long for. This isn’t about dwelling on the past — it’s about understanding the needs and values that still live within you.

◆ Section 4: Understanding Your Needs

This section explores which needs were met or unmet in the relationship, how your body responded, and what feels important now. It gently guides you toward recognising and honouring your needs in future relationships — including the one you have with yourself.

◆ Section 5: Supporting Yourself Through Grief

The final section focuses on grounding, soothing, and caring for yourself through small, steady acts. It emphasises that supporting yourself isn’t about “moving on,” but about offering yourself compassion and stability.

⚪ A Compassionate Closing

The worksheet ends with a reminder that grief is not a sign of weakness, but a reflection of your capacity to care deeply. “Every moment of honesty, every pause, every breath you’ve taken is part of your healing.”

⚫ Free Download: Word & PDF

You can download the Relationship Grief Worksheet in both formats below:

• Word Document — link at the end of this post
• PDF Version — link at the end of this post
• Main Website — also linked at the end, so you never need to search

Every blog post on this site ends with direct links to all downloads for ease and accessibility.

⚪ Subscribe for Free

If you’d like to receive new worksheets, blog posts, and updates automatically, you’re warmly invited to subscribe. It’s completely free ⚪ Subscribers receive an email each time a new post is published — including announcements when new worksheets are uploaded.

⚪ Support the Community: Like, Share, Comment

If this resource feels meaningful, please consider:

• Liking the post
• Leaving a comment
• Sharing it with someone who might benefit

These small actions help the worksheets reach people who may be quietly struggling and unsure where to turn.

⚪ Explore the Growing Library

You’ll find a steadily expanding collection of free worksheets on the main website. Each one is designed to be gentle, accessible, and supportive — whether you’re using them personally or professionally.

Feel free to explore, download, and share them widely (with credit). Healing is communal, and your share might be the moment someone realises they deserve gentleness too.