Free Grief Art Activities for Adults and Kids (PDF Ideas & Gentle Ways to Heal Through Creativity)

This past year has been hard. Really hard.

In August, we lost my dad.
Even before that, there were months of holding it together, hoping for better news, trying to stay strong. And honestly, there’s been a string of tough things since then, stuff I might share someday when I’m ready.

But for now, I just want to talk about something that’s helped me get through—on and off, in small ways—art.

Not in a fancy, perfect way.
But in a slow, quiet, “let’s just make something” kind of way.

If you’re going through a hard season, or walking alongside someone who is, here are a few simple, free grief art activities for adults that have helped me feel more grounded and human. Some are printable, some are outdoorsy, and some are just small things you can do to gently reconnect with yourself or others.

Simple drawing activities like reverse coloring can help bring calm in hard moments. Just having something gentle to focus on can make all the difference in hospital lobbies and long waits.

1. Reverse Coloring to Let Your Mind Wander

Reverse coloring became one of my go-to activities in waiting rooms, hospital lobbies, and all those in-between moments when I couldn’t fix anything, but I could do something.
It’s quiet, low-pressure, and meditative. You start with color and add your own lines and patterns—no rules, no expectations.

There were times it felt soothing, and other times it stirred things up. I let it.

Read more about Reverse Coloring and try it free with printable sheets.

If you're looking for grief art therapy activities you can print, this is a great one to keep in your bag or pull up on your tablet when things feel heavy. We've just opened a special access page with a few free fall images—formatted as PNGs for easier use on tablets. We’ve had several requests for digital-friendly versions, and we’re quietly testing them with a small group.

We’d love for you to try them—and if they offer even a small moment of calm or clarity, we’d be honored to hear about your experience.

2. Drawing Happy Memories

One of the most healing things I've done is draw memories—especially the seemingly smallest ones.

That’s actually part of why we made our MemoryMix game. It encourages you to draw things like:
• Your favorite meal together
• A place you used to go
• A phrase your loved one always said
• A silly inside joke

It’s a sweet way to keep their memory alive and even invite others to share what they remember, too.

Even the simplest little sketches bring back so much. Drawing out memories—like a favorite meal or a funny story—turns them into something we can hold onto and share.

If you're searching for grief activities for adults that spark conversation and reflection, this one's full of meaning.

3. Outdoor Art: Create a Nature Memory Bouquet

When your emotions feel too big to sit with, moving your body can help. My mom and I started taking walks more often—especially when I was waiting on news or needed space to breathe.

Sometimes, we’d pick up little things along the way: leaves, flowers, or even dried seed pods.
We’d bring them home and:
• Press them in books
• Trace or sketch them
• Arrange them in jars or wrap them into small bouquets
• Or use them to make sun prints (something we’re thinking of offering in the shop soon!)

These are outdoor grief art activities for adults that don’t require any real “skill”—just noticing beauty and turning it into something gentle and intentional.

4. Make a Gift That Says “I See You”

Sometimes, grief makes you feel disconnected.
Making a small gift for someone else—a friend, a grandchild, a caregiver—can be a way to reconnect and say what words can’t.

Sometimes the simplest things say the most

One of my favorite things I made this year was our handprint art printable for grandpas.
Creating it made me feel like I was giving something back to another grandpa, in memory of my dad.
And honestly, it’s made me so happy to see people purchasing it for Father’s Day or birthdays—it feels like something good growing out of my own grief.

Simple art projects like these you can help your kids make are also great grief therapy activities for adults who want to feel useful and connected again.

5. Doodle and Journal Through It

There’s something about combining writing and drawing that helps me sort through tangled thoughts.
You don’t have to be a writer—or a great artist.
Just sit with a pen and a blank page and let it out.

You can reverse color and then write over it.
Scribble. Draw what your grief feels like. Or just doodle whatever comes to mind.

Started this one even when I didn’t feel ready—sometimes that’s enough.

I’ve always wanted to paint more—and I actually started a painting this year. Then I broke a finger on my right hand. I stopped… but I started.
And that counts.
I’m hoping to get the splint off next week and finally get back to painting again..

If you're looking for art therapy activities PDF for adults and kids, something as simple as this can be a meaningful first step.

6. Practice Gratitude Where You Can

Grief has a way of narrowing our focus, sometimes all we can see is what's missing. Practicing gratitude, even in the smallest ways, can open a window of light. It's not about ignoring the pain; it's about remembering that beauty and kindness still exist, even now.

A fingerprint thank you that’s small, personal, unforgettable. A heartfelt way to say 'you made a difference' with your own unique touch.

One simple way to do this is by saying thank you; on paper or in other ways. I created a set of printable thank you notes with envelopes and hand-drawn flower cards to make this a little easier. Whether you're writing to a nurse, a neighbor, or someone who quietly showed up for you, these little notes can become a gentle, meaningful ritual.

But thank you doesn't always need words.

You can:

• Make a flower arrangement from your garden for someone who’s been kind to you.

• Assemble a small care package with thoughtful items (see care package ideas here).

• Bake something simple to leave on a friend’s porch. If you are struggling to enjoy cooking for just yourself, make extra meals at the same time to gift to a neighbor or friend.

• Share a photo or memory with someone who misses them too .

These aren’t grand gestures—they’re quiet acknowledgments. Small ways to say: I see you. I appreciate you. I’m grateful.

Gratitude, practiced intentionally, becomes its own kind of art, one that keeps us connected to others, even in the hardest moments.

Final Thoughts

Grief looks different for everyone.
Some days you’re holding it all together.
Other days, you’re not.

And sometimes, all you can do is pick up a pen or pencil and write or draw a little.

If you’re in the middle of grief right now, I am so sorry and you are not alone.
I hope these gentle ideas and free grief art activities for adults give you a small bit of peace.
Whether you’re looking for something printable, something tactile, or something to share with a loved one—this is your permission to start, no matter how messy or emotional it feels.

Why Your “Bad” Drawing Might Be the Most Meaningful Gift You Ever Give

When you’re grieving—or just trying to hold it together, it can feel like nothing you make will ever be enough.
Like your words won’t come out right.
Like your art isn’t “good” enough to be a tribute or a gift.

Make a box, bird house, or frame reflecting on everything you love about them.

But here’s what I’ve learned: the people we love—and the parts of ourselves that are healing—aren’t asking for perfect.
They’re asking for presence.
For honesty.
For something real.

That crooked heart, that wobbly handwriting, that messy little drawing of a memory…
It’s not just a gift for someone else.
It’s a gift for you, too.

A reminder that even in the middle of heartache, you made something.
You paused long enough to feel something.
You showed up.

So please, don’t wait until it’s polished.
Don’t wait until you feel “ready.”

Make something now.
Give it to someone you love.
Or keep it for yourself as proof that you’re still here, still healing, still creating through the hard.

And that’s more than enough.

Wishing you hope and healing,

Janet

Hi, I’m Janet.

I'm one of the founders behind UnchainedBrainz—where we create reflective, soulful ways to connect, grieve, and grow through creativity. I've found joy and healing in small, imperfect acts of art and gratitude. Now I share printable tools and gentle projects to help others do the same.