One Day At A Time: A Grief Companion Journal From The HelpHUB™

One Day at a Time: A Grief Companion Journal

by Lisa Sugarman | Founder, The HelpHUB™ | 3x suicide loss survivor | Crisis Counselor with The Trevor Project

When you’re grieving, even the smallest things can feel heavy. I know, because my introduction to grief started over 45 years ago when I lost my father. And since then, I've lost countless immediate family members and friends. So I've had a lifelong relationship with grief.

This grief companion journal is something I wish I had when my dad died… so I made it so that others could have some extra help navigating grief.

Getting out of bed. Answering texts. Trying to explain how you’re doing when you don’t even know yourself. Most days, you’re just trying to make it through.

One day. One hour. Sometimes one breath at a time.

And that’s exactly why this journal exists.

One Day at a Time isn’t a workbook. It’s not therapy homework. And it’s definitely not about “fixing” your grief. What it is is a soft place to land. A quiet space to sit with your thoughts. A place to put words to the feelings that don’t always make sense. To feel a little less alone.

Like someone is sitting beside you saying, “I’m here. Take your time.”

Inside you’ll find:

• 30 gentle daily guided pages
• simple prompts that take 5 minutes or less
• weekly reflection check-ins
• space to write freely (no pressure or rules)
• supportive reminders for the hard days
• trusted crisis + mental health resources
• a printable 42-page PDF you can use again and again

No complicated exercises. No timelines. No “right way” to heal.

Just small steps forward.

Who this is for:

❤️ You’ve lost someone and don’t know what to do with all the feelings
❤️ You’re navigating suicide loss or complicated grief
❤️ You feel stuck, numb, overwhelmed, or exhausted
❤️ You want something gentle — not clinical
❤️ You’re supporting someone else and want a meaningful gift

You don’t have to be “good at journaling.” You just have to show up as you are.

How to use it:

Download → print → write whenever you need.

Use it daily.
Use it once a week.
Skip days.
Start over.

There are no rules for how you use this journal.

As someone who has survived multiple suicide losses, I know how lonely grief can feel.

I created this resource because I wanted something I could’ve reached for on the days when everything felt too quiet and too loud at the same time. And if this journal gives you even 1% more breathing room, then it’s done its job.

With you,
Lisa Sugarman

Founder, The HelpHUB™