What Is Shadow Work & How To Get Started

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Have you ever found yourself doing something and wondering, “Why the heck did I just do that?”.  Or perhaps you’ve noticed patterns in your thoughts and behavior that you just can’t seem to shake no matter how hard you try?  If so, you are definitely not alone!  We all have parts of ourselves that we don’t completely understand.  I know I have!

You might be struggling with anxiety or self-doubt and you can’t figure out why.  Maybe you have a great job, supportive family and friends, and a beautiful home. 

On paper, your life looks perfect.

But deep down you feel like a fraud, like you are pretending to be confident and capable when you really aren’t. You might not want to admit to yourself or anyone else that you are struggling so you most likely put on a brave face and pretend everything is fine.  But you might find that you experience weird emotional reactions such as getting irrationally angry or upset over small things or you might be avoiding certain situations or people without really knowing why. 

I think we’ve all been there at one time or another!  I struggled with my dark side over the years and it wasn’t until I started exploring my shadow self that I began to understand why I felt the way I did.  I realized that I had the tendency to suppress my negative emotions and push them deep down inside and it was only when I started doing shadow work that I began to understand the root of my patterns and problems.

By exploring and accepting my shadow I was able to confront my fears and insecurities head-on and I learned to embrace my imperfections while becoming kinder to myself and to others. 

The unconscious shadow is made up of the parts of ourselves that we have rejected, hidden, or deemed unacceptable, such as our darkest emotions, unpleasant memories, and unconventional desires.

These aspects of our personality are often suppressed due to societal norms, cultural expectations, or personal beliefs, leading to a disconnection from our true selves.

In this article, we are going to look at what shadow work is and how it can help you understand aspects of your personality that are hidden.  We’ll also take a look at some of the benefits of shadow work and how you can get started on your own shadow work journey. 

If you aren’t sure exactly what your shadow self is, then check out this article!

What Is Shadow Work?

Shadow work is a way to explore your subconscious mind where all your hidden thoughts, emotions, and desires live. It’s a journey of self-discovery that can help you understand yourself better, work through emotions that are difficult, release negative patterns and behaviors, and tap into your full potential. 

The goal of shadow work is to explore the repressed thoughts, emotions, and experiences that lie deep within you, in order to promote personal growth, self-awareness, healing, and personal development.

But be warned, sometimes shadow work isn’t for the faint of heart! It requires courage, curiosity, and a willingness to face the aspects of your shadow that make you uncomfortable especially when exploring the deepest and darkest parts of yourself – those parts that we try to hide from the world. 

Shadow work allows you to sort through things like old memories, unresolved emotions, and unexplored desires in a safe place.  Along the way, you might even find some hidden strengths and talents you didn’t even know you had! You could also find some old wounds that have been holding you back and you might also find new ways to heal and grow. 

Of course, you might also come across parts of yourself that you really don’t like or that you have been trying to avoid.  You might feel anxious, angry, or even sad when you confront these hidden parts of yourself. This is all part of the journey and the more you work the more you’ll understand yourself and trust me, it is well worth the effort. 

Remember, shadow work isn’t always easy, but it’s worth it. By facing your fears and insecurities head-on and bringing them into your conscious awareness, you can develop greater self-awareness, improve your relationships, and unleash your creativity.

Shadow Work Exercises

There are a few powerful methods and techniques that you can use to explore your unconscious mind when doing shadow work.  Here are a few of the most popular ways that you can use right away:


My favorite shadow work method is of course journaling!  Journaling is one of the most powerful tools for doing shadow work.  It allows you to explore your memories, personality traits, thoughts, and feelings in a safe and reflective space. 

Getting started:  Set aside some time each day to journal about your thoughts, feelings, and experiences. Write down anything that comes to mind, without judgment or censorship. Allow yourself to explore your deepest fears, desires, and emotions.

Tips:  Use prompts like “What am I afraid of?” or “What am I angry about?” to help you get started. Write freely and without editing yourself.

Block with links to shadow work prompts


Mediation is another effective way to explore your shadow.  It helps you to quiet your mind and focus your attention inward allowing you to connect with your inner self. Combining meditation with journaling can be really powerful!

Getting started:  Find a quiet and comfortable place to sit or lie down. Close your eyes and focus on your breath. Allow yourself to relax and let go of any tension or stress. When you are completely relaxed, use the above prompts to start exploring different parts of your unconscious mind. 

Tips: Use guided meditations or music to help you relax and focus. You can also try visualization techniques, such as imagining a light or a warmth spreading throughout your body.

Active Imagination

Active imagination is a technique developed by Carl Jung, the psychiatrist who first wrote about the shadow self.  His method uses things like guided imagery, visualization, daydreaming, talking to your inner self, and creativity to actively and intensionally explore your dreams, fantasies, and unconscious thoughts.

Getting started: Find a comfortable place to sit or lie down. Close your eyes and imagine yourself in a place that feels safe and relaxing. Allow yourself to become fully immersed in the imagination.

Tips: Use all of your senses to bring the imagination to life. Imagine sights, sounds, smells, tastes, and textures. Allow yourself to interact with the imagined environment and explore your deepest desires and fears.


Our dreams are like a window to our unconscious mind and they show us things that we may not be aware of in our waking lives.  You can get a better understanding of different aspects of your shadow by analyzing and exploring your dreams. 

Getting started: Keep a dream journal next to your bed. Write down your dreams as soon as you wake up. 

Tips: Put time aside to fully explore the emotions that you felt during the dream. Think about the symbols and messages that you recognized in your dream and think about what your unconcious mind might be trying to tell you.

Dialogue With Your Inner Self

Use your journal to have a conversation with your inner self or a part of your personality that you’d like to explore. Ask questions, listen to the responses, and engage in a dialogue that can help you gain insights into your thoughts, feelings, and behaviors.

Getting started: Write a dialogue between yourself and your shadow. Allow yourself to express your deepest fears, desires, and emotions.

Tips: Use prompts like “What are you afraid of?” or “What do you desire?” to help you get started. Write freely and without editing yourself.

Creative Expression

You can use things like art, music, or writing in your shadow work to express how you feel in a creative non-verbal way.  

Getting started: Choose a creative activity that resonates with you, such as drawing, painting, writing, or music. Allow yourself to fully immerse in the activity and express your deepest emotions and desires.

Tips: Use shadow work to help you get started. For example, if you ask yourself “How am I feeling?”, draw your emotion or create a piece of music that captures how you feel at that moment.  Again, allow yourself to fully express yourself without judgment or criticism.


Remember that shadow work can also be done in therapy with the help of a trained therapist.  A therapist can help and guide you in a safe and supportive environment. 

Tips For Getting Started With Shadow Work

If you are ready to practice shadow work, here are a few tips to help you get started:

  • Start small – Begin with small, manageable steps, such as keeping a journal or practicing meditation for a few minutes a day.
  • Be patient – Shadow work is a process that takes time, patience, and dedication. Be patient with yourself and allow yourself the time and space to explore your unconscious mind.
  • Be kind to yourself – Shadow work can be challenging because you will be confronting parts of yourself that you may have been trying to avoid.  Allow yourself to feel your emotions and work through anything that comes up without criticism or judgment. 
  • Self-care – Remember to take care of your physical, mental and emotional health while doing shadow work.  This could involve doing simple things you enjoy like going for a walk, meditating, reading, or visiting a friend. 
  • Embrace your shadow – Remember that your shadow is a part of you and you become a more whole and complete person when you embrace it with acceptance, love, and an open heart. 
  • Look for support – If you feel like you need extra support then consider working with a therapist or joining a shadow work support group where you can meet people who are on the same journey as you. 

Shadow Work Steps

There are three steps when doing shadow work and each step is as important as the next. Remember, the goal of shadow work is not to deny or repress your shadow but to acknowledge and accept it as a part of yourself so that you can become a more whole and balanced person.

Step 1: Identifying the Shadow

The first step in shadow work is to identify your shadow self.  To do this you will need to become aware of the parts of yourself that you have repressed.  These can include things like negative qualities, difficult emotions, unresolved conflicts, and unacceptable desires.  

To get started, you can ask yourself the following questions:

* What are the parts of myself that I don’t like or accept?
* What are the things that I am ashamed of or feel guilty about?
* What are the things that I am afraid of or avoid?
* What are the patterns of behavior that I repeat, even though they are negative and don’t serve me?

It is important to remember that the shadow is not just about negative aspects of yourself.  You may have positive qualities that you have repressed or hidden. 

For example, someone might have a natural talent for art or music but may have never shared their talents because they grew up with very critical parents who never encouraged them. They could have repressed their talents for fear of being ridiculed. 

Step 2: Acknowledging the Shadow

Once you have identified your shadow, the next step is to acknowledge it.  This can be difficult and uncomfortable because you will be confronting aspects of yourself that you might have been trying to avoid and deny.  Again, journaling is an incredibly valuable tool in working through things that come up.  

Box with link to prompts

Step 3: Integrating the Shadow

The last step in the shadow work process is to integrate the shadow into your conscious life and personality.  

Here are a few ways that you can begin to do this:

  • Reframe negative qualities –  You can begin to see your negative qualities as positive strengths or skills. For example, if you have the tendency to be aloof or standoffish you can reframe these as positive qualities such as being introspective and thoughtful. 
  • Embrace unconscious desires: We can explore and embrace unconscious desires or impulses, rather than trying to suppress or deny them. This can help you to connect with your authentic self and live a more fulfilling life.
  • Heal unresolved conflicts:  Confronting and working through unresolved conflicts or wounds from the past can help you to release negative patterns and behavior which will allow you to move forward in your life with more clarity and purpose. 
  • Develop new coping strategies – Shadow work gives you space to develop new ways to manage stress and anxiety which will serve you well when other challenging situations come your way. 

Note: If you have experienced trauma or are experiencing distressing thoughts or behaviors that you cannot manage on your own, it’s important to seek help from a qualified mental health professional. They can help you develop coping strategies and work through underlying issues in a safe and supportive space. Remember seeking help is a sign of strength, not weakness and it’s okay to ask for help and support when you need it.

Benefits of Shadow Work

There are many advantages and benefits to doing shadow work. One of the biggest advantages being that by confronting and resolving your unconscious conflicts and desires you can gain a greater understanding of yourself, improve your relationships, and unlock your full potential.  

Here are a few more benefits of doing shadow work:

  • Increased self-awareness – Shadow work helps you become more aware of your hidden fears, desires, and motivations, which allows you to understand yourself better.
  • Improved relationships –  When you become aware of your shadow, you become more authentic, empathetic, and understanding which in turn will improve the relationships with the people around you.
  • Reduced anxiety and stress –  Shadow work helps you to confront repressed emotions as well as work through unresolved internal conflicts and difficult feelings leading to reduced anxiety and stress.
  • Creativity and inspiration – Taping into your unconscious mind allows you to explore your creative potential and many people find that they find inspiration for new ideas while doing shadow work. 
  • Personal growth – Because shadow work allows you to confront and overcome repressed parts of your personality it is a great tool for personal growth and transformation. 
  • Inner peace: By working with your shadow, you may experience a greater sense of inner peace, as you become more whole and complete.
  • Improved mental and emotional health: Shadow work can help you address and heal unresolved emotional wounds, leading to better mental and emotional health.
  • Enhanced spiritual connection: As you confront the parts of yourself that you may be hiding you might find that you deepen your spiritual practice and connection to God.
  • Increased resilience: Shadow work can help you develop greater resilience and coping skills, as you learn to navigate challenging emotions and situations.  You may also discover new aspects of yourself and your purpose in life.


Shadow work is a powerful tool for personal growth and self-discovery and by learning to embrace your shadow you can develop a deeper understanding of yourself, improve your emotional and mental health, and create more authentic relationships.  And remember, don’t be afraid to reach out to others for support if you need it!