Shadow work is the process of exploring the unconscious reasons behind your feelings or behaviors, particularly uncomfortable emotions that seem out of character or beyond your control.
For example, when you snap at a co-worker unexpectedly or keep getting into the same fight with a loved one, shadow work may help you figure out why.
Here’s a breakdown of the basics of shadow work, its benefits, and how to get started.
What’s Your Shadow Self?
When you do shadow work, you tap into what psychiatrist Carl Jung called the personal shadow. This is a blind spot where you subconsciously store rejected parts of your personality.
Connie Zweig, PhD, a retired Jungian therapist and pioneer in shadow work, likens the shadow to a darkroom in which your forbidden desires, secrets, and feelings – as well as your unrealized talents and dreams – lie hidden.
“Shadow work is the process of developing them and bringing them into the light,” she says.
Everyone has a shadow, and your goal shouldn’t be to get rid of it. Instead, shadow work aims to help you reconnect with and reclaim all aspects of your identity.
Jung didn’t use the term “shadow self,” but the shadow generally refers to parts of your identity (or self) that you repress or push away from your conscious mind. You ignore these traits or behaviors because they don’t align with your self-image or how you want others to see you.
“It’s the things you’re not supposed to be or think you’re not supposed to be,” says Lisa Marchiano, LCSW, a certified Jungian analyst in Philadelphia and host of the podcast This Jungian Life.
For instance, you may reject authentic feelings of greed or selfishness if you think of yourself as someone who is generous and kind, Marchiano says. And you might get irrationally angry or depressed when you have those feelings yourself, or you sense them in someone else.
Your shadow self may be hidden from your awareness, but it usually shows up as some kind of “energetic eruption,” Zweig says. In these moments you may think to yourself, “That’s not me. I didn’t mean to say that. I won’t do that again,” she says.
Everyone has a unique shadow. What goes into it depends on several things, including your culture, age, and the gender you’re raised as. What you learn from parents, teachers, caregivers, or other adults growing up plays a big role.
For example:
- If you’re praised for being quiet, you may gradually stop talking as much.
- If your parents want you to be modest, you may reject being the center of attention.
- If you get scolded for being lazy, you may start to feel uneasy when you relax.
People often mistakenly believe that only bad things live in your shadow, Zweig says. But anything that challenges your ego (the part of you that feels like “you”) can be discarded into the darkness.
For instance, if your parents focus on your academic skills but dismiss your musical or artistic talents, you might identify with your intellect instead. This means creativity is “negative” only in the sense that it opposes the kind of person your ego thinks you should be, Zweig says.
Your shadow starts to form in childhood but can change at different stages of life.
“When people have a midlife crisis ... it’s often because some aspect of the shadow is erupting,” Zweig says. “It may be a dream of more independence, self-expression, or another form of work.”
What’s Your Inner Shadow?
It’s another word for your shadow self, or the parts of yourself that you hide, reject, or repress. The inner shadow develops alongside the part of your personality you’re aware of, or your consciousness.
Your shadow isn’t necessarily good or bad, but other names may include:
- Anti-self
- Dark side
- Inner darkness (meaning not in the “light” of your awareness)
Shadow Work vs. Light Work
Light work isn’t a Jungian concept and isn’t a regular part of shadow work. According to Zweig, this term generally refers to various things such as:
- A method for contacting spiritual energy
- Adopting positive thinking
- Other ways to counterbalance your shadow self
In the language of shadow work, you can also “project the light,” Zweig says. This happens when you link positive qualities that you disown in yourself (sometimes called the golden shadow) to people you admire, such as religious figures, teachers, or gurus.
How to Start Shadow Work
There isn’t a specific set of instructions or program to follow, but there are some general steps you can take. First, be willing to take a deeper look inside yourself and admit that “maybe you’re some things you’d rather not be,” Marchiano says.
Here are some other tips for how to start shadow work:
Set some goals. Consider what you want to get out of shadow work. Do you want to:
- Improve your relationships
- Learn how to control your emotions
- Lessen stress and anxiety
- Break bad habits
- Stop self-sabotage
- Feel more centered
- Explore hidden strengths and weaknesses
Find a therapist. If you have access to mental health care, consider working with a trained professional. Therapists who are familiar with the theories of analytical psychology may be more likely to do shadow work, including:
- Certified Jungian analysts
- Therapists in a Jungian analyst training program
- Mental health professionals who describe themselves as Jungian therapists
- Therapists trained in psychoanalysis
Do some research. There are many books, workshops, and podcasts about shadow work. Reliable sources may include Jungian analysts, therapists who focus on psychoanalysis, or mental health professionals linked to the C.G. Jung Institute.
Revisit your childhood. Your parents or caregivers help shape your identity. Some key questions to consider about your past include:
- Did you hide a part of yourself to gain love and acceptance?
- What was forbidden in your family or culture?
- What were you praised and punished for?
Write down your dreams. Jung felt that dreams provide insight into the unconscious, and shadow work can sometimes include dream work. This may include paying attention to characters, strong emotions, or repetitive patterns in dreams.
Shadow Work Journal
Before you get started, remember to approach shadow work with curiosity and compassion. And try not to overanalyze every interaction or feel too bad when your shadow seeps out.
“That’s an invitation for rumination," which is usually not helpful, Marchiano says.
It’s also important to note that shadow work journals are a tool to learn more about yourself, not a replacement for mental health care.
With that said, you can buy shadow work journals with questions, exercises, and prompts that may reveal your hidden motivations. While these simple workbooks can be convenient and enlightening, they aren’t the only way to explore shadow work.
To make your own journal, consider keeping track of:
- Exaggerated responses to people or things
- Emotional outbursts that are too strong for the situation
- Any time you feel uncomfortable or upset at strangers or people you barely know
- Addictive behaviors
- Unexplained feelings, such as depression, anxiety, sadness, or anger
- Lingering moods that don’t match how you want to feel
- Things you do or say that hurt other people
- Repetitive arguments or conflicts
According to Zweig, you can find telltale signs of shadow characters. She details this method in her book Romancing the Shadow, with co-author Steve Wolf.
To find cues about your shadow, Zweig says, you can:
Observe and write down your inner dialogueduring an emotion or action. These might include phrases such as: I can’t do it; I’m not smart enough; I’ll just have one more.
Jot down the feelings that go with your thoughts. Are you anxious? Scared? Frustrated?
Note any bodily sensations. Does your chest feel heavy? Does your breathing change? Do your shoulders feel tight?
Come up with a name for your shadow character. Some of Zweig’s examples are:
- Critic
- Abandoned child
- Procrastinator
- Judge
- Addict
- Foody
Other potential names may be:
- Liar
- Cheater
- Distancer
- Pursuer
- Victim
- Abuser
Describe your shadow character. Picture an image of what your shadow might look like.
You might have an easier time breaking destructive patterns if you learn to catch a cue early on, Zweig says, because you give yourself the chance to pause and think, “Here’s my shadow. What can I do differently this time?” she says.
Shadow Work Prompts
Many questions can help you explore your personal shadow. In general, you may want to ask yourself:
- What people or situations cause me to have strong positive or negative reactions?
- When did I start to feel this way?
- What behaviors do I keep repeating, even though I don’t want to?
- Is there a part of myself I’m ashamed to embrace or show others?
- What things in my life (job, partner, friends, personality) make me feel uneasy? Why?
If you have a big reaction to someone and you don’t know why, ask yourself:
- What is it about that person (or social media post) that really bothers me?
- Are they doing or saying something that I wish I could do?
- Is it possible that I’m jealous? If so, of what?
In your romantic relationships, you may understand more about your shadow if you ask:
- Am I afraid to reveal certain parts of myself? If so, what are those traits?
- Am I embarrassed or ashamed of something in my past? If so, what?
- Do I feel safe to share my shadow with my partner?
- Is there something around sex, money, or power that I struggle with?
Other questions that may help you find your shadow self include:
- Is there a specific conflict I have repeatedly?
- Is there trauma from my childhood that I need to reveal and heal from?
- What situations make me feel anxious?
- Do I ever have a strong emotional reaction I can’t explain?
- Do I ever feel scared, ashamed, or lonely but don’t know why?
When it comes to your childhood, you can also ask yourself:
- What traits of mine did I learn were “good” or “bad”?
- What is allowed or forbidden in my family, culture, or religion?
- Did I hide certain parts of myself growing up?
- Did I have creative interests as a child that I forgot about?
Shadow Work Benefits
Shadow work isn’t evidence-based, which means researchers haven’t studied it enough to know if it works. But exploring your unconscious can be useful if it leads to greater self-awareness about your emotions and actions.
Benefits of shadow work may also include:
- Fewer feelings of blame and shame
- Learning why you have big emotional reactions
- Revealing and healing trauma
- Shedding light on your strengths and weaknesses
- Learning healthy coping skills and how to set boundaries
- Improving your personal or professional relationships
- Tapping into creativity
- Stopping negative self-talk
- Less hurt to yourself or other people
Some studies show Jungian psychotherapy, which often includes some kind of shadow work, may:
- Boost your well-being
- Improve your people skills
- Lessen how often you go to the doctor
Researchers have found that exploring how your past connects with your present – called psychodynamic therapy, including Jungian-based talk therapies – may help with mental health conditions such as:
- Depression and anxiety
- Emotional issues that lead to physical symptoms
- Eating disorders
- Complicated grief
- Personality disorders
- Substance use disorders
- Posttraumatic stress disorder (PTSD)
Is Shadow Work Harmful?
Shadow work can be uncomfortable but is generally considered safe and helpful. It can be done alone, but it’s best to work with a mental health professional if you’ve had trauma or have an untreated mental health condition such as depression or anxiety.
Takeaways
Shadow work is the process of exploring the unconscious motivations behind your feelings or actions. Also called the personal shadow, these hidden forces are thought to shape your core identity even if you’re not fully aware of them.
Benefits of shadow work may include better relationships, improved well-being, and more control over your emotions.
Shadow work journaling may help you notice what triggers strong emotional or physical reactions. Seek guidance from a mental health professional trained in psychoanalysis if you’re not sure how to start shadow work or worry about how it might affect you.
Shadow Work FAQs
How do you practice shadow work?
You can work with a therapist, particularly one trained in Jungian psychology. Other ways to practice shadow work include journaling about strong physical or emotional reactions, analyzing your dreams, or asking yourself questions about your childhood.
Is shadow work good or bad for you?
More research is needed to know the effects of shadow work, but gaining self-awareness is generally considered a good thing. Do shadow work with a mental health professional if you’re concerned about how the process may affect you.
How do I find my shadow self?
You can start by keeping track of exaggerated reactions to people or situations. You can also seek professional guidance from a therapist, particularly one who’s trained in Jungian therapy or psychoanalysis.
What is shadow work journaling?
You write about the details and triggers surrounding strong emotional experiences or self-destructive behaviors. The goal is to become more aware of your unconscious motives. You can buy pre-made shadow work journals or workbooks, but keep in mind these are not a replacement for professional mental health care.
What is the power of shadow work?
When you understand the hidden reasons behind your actions or feelings, breaking harmful behavioral patterns becomes easier. Shadow work may also lead to better self-esteem, improved relationships, and greater success achieving your goals.
How do I start my own shadow work journal?
Notice strong emotional reactions and behavioral patterns. Record the details: location, people, bodily sensations, memories, and other triggers. Reflect and log your thoughts in a notebook or your phone. Pre-made shadow work journals and workbooks with prompts are also available.
What is the difference between shadow work and light work?
Light work isn’t a term regularly used in psychology. It’s also not a Jungian concept or routine part of shadow work. This term generally refers to various things, such as a method for contacting spiritual energy, adopting positive thinking, or doing other things to counterbalance your shadow self.
What is shadow work in psychology?
Psychologist Carl Jung coined the term “shadow” to describe the parts of yourself that you reject or repress. Shadow work refers to the process of exploring these hidden aspects of your identity so you can consciously decide what to do with them.
