Worksheet 3.4: Grief-Wave Plan, Lament Prayer, and Hope Practices

Private Worksheet: This worksheet is for your personal reflection. You are not required to upload it or share it with anyone. You may choose to share selected insights with a trusted minister, chaplain, life coach, pastor, counselor, or group leader.

Purpose

This worksheet helps you notice grief waves, name what they touch, bring your grief honestly to God, and create a simple hope practice for the next seven days.

A grief wave is not failure. It is a moment when loss rises to the surface and asks for care.

1. Pause and Pray

Before writing, take a slow breath.

Place both feet on the floor if you are able.

Relax your shoulders.

Pray slowly:

Lord Jesus, meet me here.
Help me tell the truth without shame.
Help me grieve with You, not alone.
Give me one faithful step for today.
Amen.

You may stop at any time. You may skip any question that feels too much right now.

2. Notice and Name

A. My Grief-Wave Triggers

Circle or mark any reminders that may bring grief to the surface.

  • Holidays

  • Anniversaries

  • Court dates

  • Parenting exchanges

  • School events

  • Church services

  • Weddings

  • Family gatherings

  • Financial bills

  • Legal emails or texts

  • Social media

  • A song

  • A restaurant

  • A room in the house

  • A photograph

  • A child’s question

  • Seeing another couple or family

  • Being alone at night

  • Other: _______________________________

B. One Recent Grief Wave

Think of one recent moment when grief rose unexpectedly.

What happened?

Where were you?

What did you feel emotionally?

What did you notice in your body?

Examples: tight chest, tears, anger, heaviness, numbness, racing thoughts, exhaustion.

C. What Loss Did This Touch?

This grief wave may have touched more than one loss.

Check any that apply:

  • Loss of companionship

  • Loss of home or routine

  • Loss of shared family traditions

  • Loss of parenting time

  • Loss of financial stability

  • Loss of church belonging

  • Loss of friends or social circles

  • Loss of trust

  • Loss of confidence

  • Loss of identity

  • Loss of future dreams

  • Loss of feeling “normal”

  • Loss of safety

  • Other: _______________________________

The loss that feels strongest right now is:

3. Discern and Choose

A. What Am I Believing in This Moment?

When grief rises, painful beliefs may rise too.

Complete any that fit:

When this grief wave comes, I am tempted to believe about myself:

I am tempted to believe about God:

I am tempted to believe about my future:

I am tempted to believe about other people or church:

Now write one truth from Scripture or Christian hope that can stand beside this grief.

Examples:

  • God is near to the brokenhearted.

  • Jesus wept.

  • I can mourn and still have hope.

  • I do not have to solve my whole future today.

  • God can meet me in this moment.

A truth I want to remember is:

B. My Lament Prayer

Use these sentence starters. Keep it honest and simple.

Lord, this is what hurts right now:

Lord, this is what I do not understand:

Lord, this is what I need from You:

Lord, help me not to:

Lord, help me take this faithful step:

C. Wise Support

Grief is not meant to be carried alone.

One person I can contact when grief becomes heavy is:

How I can contact this person:

What I may ask for:

  • Listening

  • Prayer

  • A short phone call

  • Help making a plan

  • A ride or practical help

  • Help finding professional support

  • Someone to sit with me at a hard event

  • Other: _______________________________

4. One Faithful Step

A. My Seven-Day Hope Practice

Choose one small hope practice for the next seven days.

  • Read Psalm 42 slowly once a day.

  • Pray a breath prayer: “Lord Jesus, meet me here.”

  • Take a ten-minute walk.

  • Eat one steady meal each day.

  • Text a trusted person before or after a difficult moment.

  • Attend church, group, or a support meeting.

  • Light a candle and pray a lament prayer.

  • Write one sentence each day beginning, “Lord, today I bring You…”

  • Make a plan for an upcoming holiday, anniversary, court date, or family event.

  • Other: _______________________________

My hope practice for this week is:

When I will practice it:

Who can support me if I struggle:

B. My Grief-Wave Plan

When a grief wave rises, I will:

1. Name it:
“This is a grief wave. I do not have to solve my whole future right now.”

2. Ground myself by:

3. Bring it to God by praying:

4. Contact or consider contacting:

5. Take one faithful next step:

Safety and Referral Reminder

If grief becomes overwhelming, if you feel unsafe, if you have thoughts of self-harm or harm to others, if substance use is creating danger, or if you cannot function in daily responsibilities, please seek qualified emergency, medical, pastoral, or counseling support.

Needing more help is not failure. It is wisdom.

Portfolio Piece

Save the following for your final Personal Divorce Recovery Growth Portfolio:

My Grief-Wave Plan: ___________________________________________

My Lament Prayer: ___________________________________________

My Seven-Day Hope Practice: __________________________________

One Support Person I Can Contact: ______________________________

Last modified: Monday, June 22, 2026, 11:10 AM