Table of ContentsView AllTable of ContentsThe Practice of Shadow WorkShadow Work GoalsCommon Challenges in Shadow WorkShadow Work vs. Light WorkShadow Work vs. Inner WorkBenefits of Shadow WorkHow to Start Shadow Work

Table of ContentsView All

View All

Table of Contents

The Practice of Shadow Work

Shadow Work Goals

Common Challenges in Shadow Work

Shadow Work vs. Light Work

Shadow Work vs. Inner Work

Benefits of Shadow Work

How to Start Shadow Work

Close

Is there a side of you that you suppress during certain social situations? Or maybe one you don’t even know you hide? That’s your shadow. Shadow work is uncovering the hidden parts of your psyche to understand yourself more, heal from old wounds, and improve relationships.

In other words, it’s the work you do on the darker side of yourself that you don’t want or cannot see.

Liz Hughes, MEd, LPCC, founder and therapist ofMind Body Therapyexplained that shadow work comes from the work of Carl Jung’s depth psychology. It speaks to the unconscious aspects of a person’s mind or personality.

At a GlanceShadow work is a transformative process that brings the unconscious parts of our psyche to light, recognizing, acknowledging, and integrating them into your whole self. It can play an important role in helping us recognize and modifyself-sabotagingbehaviors, and can improve personal relationships through better understanding and communication.

At a Glance

Shadow work is a transformative process that brings the unconscious parts of our psyche to light, recognizing, acknowledging, and integrating them into your whole self. It can play an important role in helping us recognize and modifyself-sabotagingbehaviors, and can improve personal relationships through better understanding and communication.

The first step of practicing shadow work is to decide whether you want the help of a therapist. Getting the guidance of a mental health professional can be incredibly beneficial in ensuring your shadow work journey is meaningful.

Keila Shaheen, creator of Zenfulnote and the author of “The Shadow Work Journal” shared that some effective techniques to practice shadow work include journaling with a guided shadow work journal,therapy,guided meditations, and EFTtapping. You can also access guided meditations online such as theZenfulnote YouTube channelandZenfulnote App.

You can do avisualization exercisewhere you pretend to have an open and honest conversation with your shadow. Imagine a safe space where you can meet and dialogue with different parts of yourself, especially the vulnerable ones. Ask them what they need or why they behave in certain ways.

Inner Child Work: How Your Past Shapes Your Present

Shadow Work Goals

The goals of shadow work include the following:

Common Challenges in Shadow Work

Hughes shares that the first step in shadow work is to acknowledge the parts of ourselves we feel detached from or are rejecting. This can bring up discomfort, fear, or resistance since they are the parts of ourselves that come out when we feel hurt or triggered.

Dealing withuncomfortable emotionscan be a challenging aspect of shadow work.

“I often see clients judge or reject shadow parts of themselves. It can be challenging to see a part of your personality you do not like or agree with. It can also be difficult to uncover our own unconscious traits from an unbiased point of view when engaging in shadow work on our own,” says Hughes.

It can [also] be difficult to uncover our own unconscious traits from an unbiased point of view when engaging in shadow work on our own.—LIZ HUGHES, MED, LPCC

It can [also] be difficult to uncover our own unconscious traits from an unbiased point of view when engaging in shadow work on our own.

—LIZ HUGHES, MED, LPCC

However, those who maintain consistency and commit to shadow work can uncover, understand, and integrate the hidden parts of themselves, leading to a more whole and authentic existence.

What Is the Difference Between Shadow Work and Light Work?

On the other hand, light work focuses on enhancing the “lighter” or positive aspects of the self, such as dreams, creativity, aspirations, love, compassion, and kindness. It aims to spread positivity and light as a way to heal ourselves and others.

What Is the Difference Between Inner Work and Shadow Work?

Shadow work is a type of inner work; however, not all inner work is shadow work. Inner work is a broad umbrella of personal and spiritual growth practices that build a deeper connection with ourselves and the universe. Examples include meditation, mindfulness, self-reflection, therapy and journaling.

Inner work explores our shadows in addition to the development of our strengths, talents, and positive qualities.

Benefits of Shadow Work

Here are some of the benefits of shadow work:

Improved Self-Awareness

Shadow work helps us recognize the hidden aspects of our psyche to improve our self-awareness and help us understand our motivations, desires, fears, and behaviors better. Knowing ourselves allows us to live a more authentic life and make decisions aligned with this new insight.

Emotional Healing and Integration

For many of us, our shadows were formed from past traumas, unmet needs, or unexpressed emotions. Shadow work allows us toemotionally healfrom those experiences. Those painful parts of ourselves no longer serve as sources of fear, shame, or anxiety. They are integrated into how we view ourselves, creating a more complete sense of being. We develop a more compassionate and accepting relationship with ourselves as a result.

“By exploring the shadow self without judgment we can then move towards accepting these parts of ourselves and bring these shadow parts to our conscious awareness where we can work on having healthier new reactions when triggering events occur,” adds Hughes.

Personal Growth and Transformation

When we face and integrate our shadows, it is possible to unlock new strengths, talents, and abilities buried underneath our fears and insecurities.

This can lead to a significant shift in how we view ourselves and the world around us. We may be more open to new possibilities and feel more courageous and confident to make decisions to transform our lives.

How to Start Shadow Work

Self-reflection andjournallingcan be a great way to begin shadow work.

Questions to Reflect On for Shadow WorkHow frequently do you offer advice, and what motivates you to do so?When you feel jealous, ask yourself: what does this person have that I wish I had?How do you talk about other people when they’re not present?What are your triggers?

Questions to Reflect On for Shadow Work

How frequently do you offer advice, and what motivates you to do so?When you feel jealous, ask yourself: what does this person have that I wish I had?How do you talk about other people when they’re not present?What are your triggers?

Starting shadow work is a journey into self-discovery and healing. It requires courage, vulnerability, honesty, and willingness to face your innermost fears and desires. The process is challenging but ultimately, it is a deeply rewarding journey that leads to a more fulfilling and authentic life.

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Collective unconscious.Roesler C.Evidence for the effectiveness of jungian psychotherapy: a review of empirical studies.Behavioral Sciences. 2013;3(4):562–575.Jung C.Collected Works of C. G. Jung, Volume 12: Psychology and Alchemy.Princeton University Press; 1968.

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Collective unconscious.Roesler C.Evidence for the effectiveness of jungian psychotherapy: a review of empirical studies.Behavioral Sciences. 2013;3(4):562–575.Jung C.Collected Works of C. G. Jung, Volume 12: Psychology and Alchemy.Princeton University Press; 1968.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychological Association.Collective unconscious.Roesler C.Evidence for the effectiveness of jungian psychotherapy: a review of empirical studies.Behavioral Sciences. 2013;3(4):562–575.Jung C.Collected Works of C. G. Jung, Volume 12: Psychology and Alchemy.Princeton University Press; 1968.

American Psychological Association.Collective unconscious.

Roesler C.Evidence for the effectiveness of jungian psychotherapy: a review of empirical studies.Behavioral Sciences. 2013;3(4):562–575.

Jung C.Collected Works of C. G. Jung, Volume 12: Psychology and Alchemy.Princeton University Press; 1968.

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