Panache

Shadow work is the practice of exploring and healing hidden parts of yourself through journaling and self-reflection. It helps you uncover unconscious emotions, gain self-awareness, and promote personal growth.

This guide explains what shadow work is, why it matters, and how to do it effectively with journaling techniques. Whether you’re new to shadow work or confused by its complexity, learn how to start your journey toward emotional healing and inner transformation.

Discover the benefits of shadow work for mental wellness and self-discovery.

What is shadow work? (For those who are familiar with it)

Shadow work is the process of exploring and getting to know the parts of you (emotional, mental, or spiritual) that you have either consciously, subconsciously, or unconsciously suppressed within you.

They are a part of you, but they live in the shadows. Regardless, they affect your life, decision-making, and behaviour.

Now, for the people who are new to this concept, I would like to explain this to them in a way they would be able to grasp the concept.

What is shadow work? (For those who are new to it)

Think of a toy box or a memory box, you put all kinds of toys, photographs, and other things in it. As time passed by, you took out the things that give you happiness, make you feel content, or help you to lead your day in the best possible way.

Sometimes, you get bad photographs, memories, or toys. You don’t like some of them. Some of them were dear to you but are broken now. So, you shove it where you can’t see them. Soon, this box becomes full of things which you either don’t want to remember, deliberately try to forget, or think are of no use to you anymore.

Instead of toys or memories, these are feelings and are still a part of you, and no matter how much you try to escape, they will remain a part of you.

So, what is the solution?

The solution is to either confront them or process them in a healthy way. Or take the help of a friend or a therapist who can reflect what you can’t see in your personality. They would let you know the things you need to work on. Also, they will help you process the bitter past in a healthy way so that it does not become an obstruction for you to lead a happy and healthy life.

What is the objective of Shadow Work?

Shadow work is important so that you don’t ignore or deny the parts of you that you have suppressed. Instead, you bring them into conscious awareness, understand where they stem from, and integrate them with help and kindness. To lead a whole life instead of a life looming with fear, scarcity, or insecurity, etc.

An Example.

Before we dive deep into how to do the shadow work effectively, let’s understand it through an example. So, we can be clear about what to do before we start doing it.

Consider a person who grew up without any paternal figure. He was bullied throughout his life. In his adult life, he is insecure, anxious, lacks confidence, and has low self-esteem. He may not be aware of it because that’s what his existence has been. He has learned to live like that, and this life has become his comfort zone.

However, he cannot approach the love of his life. His crush doesn’t see him. And he is unsatisfied with his life, but doesn’t understand what to do.

Our emotions are tangled and so complex that we barely understand the reason why our life is the way it is. Though several factors play a part in our lives, only if we learn to control things that are mainly in our hands, can we dramatically change our lives and become the best version we can be.

No doubt, shadow work helps you in doing the same.

Different ways of doing shadow work.

Meditation.

One of the best ways to do shadow work is through meditation. You sit still and observe the flow of thoughts as they pass by. While you initially concentrate on your breathing patterns, your brain will soon show you all the thoughts that keep popping into your head.

Some of these thoughts can be pleasant, but others are not so pleasant. From this stream of thoughts, you pick those that reflect some hidden feelings or emotions in you. Like you remember the last time you felt insecure about a certain thing, maybe your body. You may remember the last time you were jealous. You may remember how you lost your control and got angry, or how someone’s actions or words made you feel so sad that you felt like dying.

Pick those thoughts and contemplate on those thoughts. Do not reject them or suppress them just because they don’t feel appropriate for your image in your head. Welcome them because they are a part of you, as you felt them at one point.

Think where they could stem from. Understand the reasons behind them. For example, if you feel insecure about your body, why do you feel that way? Do you think there must be a right body type? Do you compare yourself with other people you see online or offline? Have you been shamed about your body type before?

Similarly, if you feel jealous about someone’s promotion. Contemplate in silence as to why you feel the way you feel. It is not all negative. Instead, it is a good sign. That means you know you are capable of doing much more. And only in the right place with the right people can you achieve much better things.

Knowing this will give you a different mindset. You will put energy and resources into moving forward and finding the right people.

Shadow Work through Journaling.

By this time, you would have already understood how shadow work works. The way you have to open the box you might have suppressed for all those years and confront those emotions and feelings you have been avoiding.

If you have reached to this point, you are really brave. Because most people do not have the courage to even look at that box, let alone open it and pick feelings from it that they have been avoiding.

Once you have gone through how to contemplate on those thoughts whole meditating, why don’t you write it. So, you don’t lose the flow of thoughts.

Shadow work through journaling also helps you with certain prompts that will trigger a thought. That thought will take you to an emotion which will further remind you of the feelings and finally you can process them in a better way.

You can do shadow journaling in the following ways:

Instant journaling

Instant journaling is the way in which you start noting down or writing as soon as you get a thought that is generally negative, you are about to suppress, or you think does not suit the image you have about yourself. You can keep a digital journal or a pocket journal to do that.

You don’t need to think it over instantly, but note it down to contemplate it later. You can extend the thought and write more about it later. Ask some questions as to why you thought the way you did. Is there a reason? Where did that thought stem from? What could be the root of it? Is it worth changing? What are some healthy ways to process it? Does it reflect a wounded part of me?

Create a prompt for yourself and start exploring that thought. Do it as far as you can go. Once you find your reflection in it, pick your gems and be enlightened.

Meditative Journaling

In meditative journaling, you need to do the same as explained in the process mentioned above. All you need to do is note down those thoughts and see what conclusion you come to.

Meditative journaling is most effective because it offers a passage for you to detach and observe your thoughts. This will help you in removing judgment and adding kindness to yourself. And both of those things are important for shadow work.

Subconscious Journaling

In this type of journaling, all you need to do is start writing about your trauma, a traumatic incident, or any negative experience you have had in the past. Don’t think much about it and let your hands do the talking. Write whatever comes to your mind.

If it’s gibberish, write gibberish. If bad words come to your mind towards someone, mention them. Don’t explain anything, just mention how you are feeling as you remember that incident or experience.

Once you are done, read what you just wrote and see what you have been hiding from yourself. Now, cater to those thoughts. Tell yourself that it was not your fault and any such experience neither define your present nor your future. You can accept it and move on to lead a happy life.

Prompt journaling

If you can’t think of anything that relates to shadow work, you can always use prompts to do the same. Prompt journaling is the best way who want to explore and become aware of themselves. It is also necessary and productive to know the answers to the questions as to why you have certain experiences. Why is there a certain pattern in your life?

The only problem is that most of the prompts available in the market are generalized prompts. And these prompts may not exclusively help you to know yourself and your shadow self in a better way.

They can still help you to deeply reflect and at least create a ripple in what had been a still water in your heart and personality. Those prompts may trigger a memory, and then you can finally experience shadow work.

Also read: 10 best tips for shadow work journaling.