Shadow work is the process of exploring the hidden part of yourself. This part of who you are is a subconscious area and comes from what we have learned in the past as to what is acceptable and what is not. This guide will walk you through shadow work journaling for beginners. Shadow work is the first deep dive you will have at improving your understanding of who you are in a safe, private space without any judgement or pressure. Carl Jung, a psychologist, created the idea of the ‘shadow’ and believed that everyone has a hidden side of their personality that we try to ignore. However, by doing shadow work we expose those parts of ourselves in a safe way, allowing us to understand them, grow from them, and heal ourselves.

What is Shadow Work?

During shadow work sessions, you expose the hidden part of your personality often called your shadow self. This shadow self shows parts of your past including thoughts, feelings, and behaviours that you may not even realise are a part of you and how you act every day. These feelings can be hard to come to terms with and could include anger, jealousy, guilt, and shame.

This all begins in our childhood where we start to be taught and understand what is good or bad. This starts us hiding the parts of us that might make us feel unlovable, rejected, or ashamed. Although we may think we have covered up these parts of us, all these emotions are still there under the surface and eventually show themselves in negative ways.

By doing shadow work, you bring to light the hidden side of you and will be able to accept yourself for who you are. Understanding yourself is one of the most powerful skills in your self-discovery journey. It can be uncomfortable at first but the benefits it provides outweigh any discomfort.

What are the benefits of shadow work?

• Emotional healing from past wounds
  
• Greater self-acceptance and compassion
  
• Feeling more whole and authentic
  
• Healthier relationships (with yourself and others)
  
• Freedom from old patterns and limiting beliefs

Why Use Journaling for Shadow Work?

Journaling allows you to create a safe space for exploration of your shadow self. You have no one judging you and it allows you to be completely honest with yourself. Also, the great thing about journaling is that you can look back on your journey in the future and watch yourself grow and develop into a better you.

Signs You’re Ready for Shadow Work

There are so many signs that show you need to give shadow work a try. If you feel stuck or disconnected in your life, there may be something holding you back. Repeating emotional triggers over and over or handling scenarios with strong emotional reactions. Or if you feel a resistance to self-reflection, this can often be a sign that you are one of the people who would benefit from it the most. There are many other signs but having the strength to give shadow work journaling a go shows you are on the right path to self-improvement.

How to Begin Shadow Work Journaling

Shadow work doesn’t have to be scary. Start simple and set intentions to know what you want to get out of your session. Create a safe space to sit down and spend some time connecting with your shadow self. Make sure you practice self-compassion. Be kind to yourself, and don’t go too deep in your first session — this is something you can keep coming back to over time.

20 Beginner Shadow Work Prompts

Inner Child Prompts

• What were the things that in your childhood that brought you joy? How can you bring some of those activities into your life today?
  
• When you were a child, what did you dream about becoming? How does that dream compare to where you are now? 

• Write a letter to your inner child, offering them love and care. 

• Reflect on a childhood memory that shaped who you are today. How does this memory influence your decisions and behaviour now?
  
• What is your inner child afraid of? How can you help them feel safe today?

Triggers
Understanding our triggers helps us become emotionally aware and gives us a deeper understanding of who we are and our behaviours, while also being able to avoid these triggers in the future or handle them better.

• Identify one trigger that causes you emotional distress. What is the root of this trigger, and what past experience might it be linked to?
  
• Write about a situation when you were triggered recently. How did you react, and how could you handle a similar situation differently in the future?
  
• Reflect on a time when you were able to stay calm in a triggering situation. What helped you manage your emotions in that moment?
  
• What is something that you can do when you feel triggered to help you regain your emotional balance?
  
• Think about a person who triggers you. What can you do to better understand why their actions affect you?

Limiting beliefs
Limiting beliefs stop us reaching our full potential. Learning what these limiting beliefs are and why they aren’t true helps us achieve our goals.

• What is a limiting belief you hold about yourself? Write down evidence that disproves this belief.
  
• Think about a time when you believed you couldn’t achieve something. What happened when you tried anyway? How did that challenge your belief?
  
• Write about a time you doubted your abilities. How can you reframe that situation to show yourself how capable you truly are?
  
• What beliefs about success or failure did you learn as a child? How have these beliefs held you back, and what new belief can you adopt instead?
  
• Identify a limiting belief about money or abundance that you have. What would happen if you let go of this belief?

Forgiveness
Learn to let go of the past and move on to be at peace with yourself.

• Write a letter to someone you are holding a grudge against, even if you never send it. Express your feelings and work toward letting go.
  
• Think about a past mistake you’re still holding on to. What have you learned from it, and how can you forgive yourself?
  
• Who in your life do you need to forgive to find peace? How can you start the process of letting go of resentment toward them?
  
• Write about a time when someone forgave you. How did it feel to be forgiven, and how can you offer that same grace to others?
  
• Reflect on a time when you forgave someone who hurt you. How did this act of forgiveness change your relationship with them, or with yourself?

Shadow Work Tips

It can be uncomfortable and you may want to get through it quickly, but take your time and don’t rush the process. Allow yourself to dive deep into your shadow self. Remember that if you are really struggling with your mental health, seek therapy and support. Journaling is a tool to help you on your healing journey and is not an overnight miracle. It takes time and consistency to get results that really improve your life. Doing just 5 minutes each day adds up and can change your life.