Everything you need to know to embark on an introspective journey

What is Shadow Work?

Shadow work is a broad term that encompasses various practices. It can refer to healing your inner child, fostering inner peace, building self-awareness, and even serving as a more spiritual tool for mental health. But at its core, shadow work is exactly what it sounds like — working with your “shadow.”

The shadow is a concept from Jungian psychology. Simply put, it’s the psychological theory that we suppress parts of our personality and past, pushing them into the subconscious — our “shadow.” If we don’t confront these parts, they can control our behavior.

And that’s where shadow work comes in.

Understanding the Shadow

In analytical psychology, the shadow represents the parts of ourselves we lock away to protect ourselves — often those aspects we perceive as too painful or uncomfortable to face. Shadow work usually centers on issues like codependency or limiting beliefs, but the shadow isn’t limited to just negative aspects of our personality. It also includes traits or memories that are positive or neutral but still repressed. People with low self-esteem, anxiety, or false beliefs often hide these positive traits. However, the shadow often holds our darkest, most intense emotions — sadness, anger, and fear — because we tend to reject them to navigate daily life.

As Jung put it, “Everyone carries a shadow, and the less it is embodied in the individual’s conscious life, the blacker and denser it is.”

The shadow isn’t rational.

It’s driven by instinct and is prone to psychological projection, meaning that we often project our own flaws onto others. Recognizing those flaws in someone else can feel like an easier way to address them.

But projecting the shadow doesn’t just hurt your relationships — it creates a false sense of reality, distancing you from your true self and the world around you.

Facing the Shadow

As a shadow worker, I’ve witnessed firsthand how, for many of us, there comes a turning point when we realize the shadow is no longer something we can ignore. It starts to interfere with our lives in a way that can no longer be overlooked. At that point, we’re faced with a difficult decision: continue hiding from our shadow or dive deep into the subconscious to unravel our negative beliefs?

This turning point is something I’ve seen not only in my own journey but also in my clients’ experiences. No one wants to face their shadow, but at some point, it becomes too intrusive to avoid.

Jung noted that sometimes the shadow can even overwhelm our actions. Ever freeze up when you need to make an important decision, or panic when the pressure’s on? That’s the shadow doing its thing — when we haven’t addressed it, it makes it harder to function when we need to.

Jung wrote:

“A man who is possessed by his shadow is always standing in his own light and falling into his own traps…living below his own level.”

While the term “possessed” may seem extreme, Jung has a point.

Without conscious effort and self-awareness, we often find ourselves controlled by our flaws, fears, or past traumas. These negative parts of ourselves can dictate our behavior if we refuse to confront them.

The more we suppress, the more power they hold.

How to Begin Shadow Work

So now you’re probably wondering, “Okay, but what can I actually do about it?” Well, let’s talk about shadow work.

First, a quick heads-up: shadow work often involves digging into some tough stuff — like childhood wounds or past trauma. It’s not something you should do on your own without some kind of support. I’d strongly recommend working with a therapist, life coach, or an experienced shadow worker to help guide you through it safely and effectively.

What Does Shadow Work Look Like?

Shadow work is as unique as the person doing it.

It blends aspects of therapy and spirituality, and can take on both secular and spiritual forms. A good way to ease into it is through reflective journaling. Find prompts that resonate with you, like “What past experiences shaped how I view love?” or “Why do I get triggered by certain behaviors?” Then, just write whatever comes to mind, without censoring yourself. Afterward, set it aside for a couple of days and come back to it to reflect on what came up. You might be surprised at what your subconscious has to say.

Personally, I use tarot in my shadow work. I don’t always use a prompt — sometimes, I just ask my cards, “Where should I begin my shadow work journey?” and the cards provide some really clear, meaningful guidance. If tarot calls to you, you might want to try something similar, or even combine journaling and tarot for deeper insights.

Here are a few other ideas to get started:

• Practice observing your triggers without judgment when they arise
• Reflect on childhood experiences that have shaped who you are today
• Ask people close to you to describe you in five words, then reflect on how those words make you feel
• Work with the moon cycles: focus on building positive habits during the waxing moon (when it’s growing) and release negative beliefs during the waning moon (when it’s shrinking)
• Get a specialized natal chart report to gain insight into your fears, desires, and untapped potential

Self-Care and Shadow Work

One important thing to remember: always pair shadow work with self-love practices. Like therapy, shadow work can be intense, so it’s crucial to take breaks. Constantly diving into the deep work without pause can lead to burnout. You are a human. You need time to rest and process. Take breaks when you need them, and don’t forget to do things that bring you joy and relaxation.

When you’re starting your shadow work journey, make space for self-care. Whether it’s painting, taking baths, listening to music, cooking, or anything else that relaxes and nurtures you — incorporate activities that make you feel confident and at peace. Restoration is a fundamental facet of this process — to neglect it would be to neglect yourself.

Is Shadow Work Right for You?

Yes.

Let me elaborate.

Personally, I believe everyone can benefit from shadow work in some form. However, you may find it particularly essential if you’re struggling with specific triggers — perhaps a particular kind of compliment sets you off, or repressed memories burst onto the scene to disrupt your day — shadow work could be a valuable tool. It helps you understand your triggers and reactions, ultimately guiding you to live a more harmonious life.

However, shadow work is not a replacement for therapy. It complements therapy, particularly if you’re looking for a more spiritual approach or want to supplement your existing healing journey.

At its core, shadow work is about living your best life. Building a toolkit of emotional and coping skills enables you to navigate life’s challenges with wisdom and resilience. And the more tools you have to cope with stress and challenges, the better you’ll be at riding the waves of life.

If you have any questions about shadow work or would like to explore a reading, feel free to reach out!