There are parts of ourselves we learned to hide: the anger that was not welcome, the sadness that felt like too much, the needs we decided were selfish. They did not disappear. They went quiet, and they still shape how we react, who we are drawn to and what we judge in others. Shadow work is the gentle practice of turning toward those parts with curiosity instead of shame.
In this video, I talk about how the people around us can act as mirrors, showing us what we have not yet seen in ourselves.
What Is Shadow Work?
The idea of the “shadow” comes from psychologist Carl Jung, who used it to describe the parts of our personality we push out of awareness. Shadow work means noticing those parts, understanding why we hid them, and slowly making room for them again. It is not about finding something “bad” in you. Very often, the shadow holds gifts as well: creativity, confidence, playfulness or a healthy “no.”
Signs Your Shadow May Be Speaking
- You have a strong reaction to someone that feels bigger than the situation.
- You keep finding yourself in the same kind of relationship or conflict.
- Your inner critic is harsh, especially about one particular trait.
- You feel envy toward someone, and it quietly points to something you want for yourself.
- Your body tightens around certain topics, people or memories.
How to Begin Shadow Work Journaling
- Choose a calm moment. Shadow work is best done when you feel reasonably safe and grounded, not in the middle of a crisis.
- Start with one prompt. You do not need to answer them all. One honest page is enough.
- Write without editing. Let the words come out as they are. No one else needs to read them.
- Notice your body. Pay attention to where you feel tension or warmth as you write.
- Close with kindness. End each session by writing one compassionate sentence to yourself.
Shadow Work Journaling Prompts
Prompts about your triggers
- Who irritates me the most right now, and what exactly do they do?
- What quality in that person do I judge most strongly?
- Is there a small part of that quality I recognize in myself?
- When did I first learn that this quality was not acceptable?
Prompts about repeating patterns
- What situation keeps showing up in my life in different forms?
- What do I usually feel at the start of this pattern, and what do I feel at the end?
- What might this pattern be trying to protect me from?
- What would a different ending look like?
Prompts about your inner critic
- What does my inner critic say to me most often?
- Whose voice does it sound like?
- What is my inner critic afraid would happen if it stopped?
- What would I say to a friend who believed these words about themselves?
Prompts about your hidden gifts
- Who do I secretly admire, and why?
- What did I love doing as a child that I stopped doing?
- What part of me did I tone down to be accepted?
- How would my life change if I let that part be seen again?
After You Write: Listen to Your Body
Shadow work is not only mental. Notice whether your jaw clenched, your chest tightened or your stomach knotted while you wrote. These signals can show you which prompts touched something important. Our Body Symbolism guide can help you reflect on what each area may be holding.
If you would like a guided space for this, the Empower Soul Path app offers Soul Mirror, a gentle self-reflection that helps you look at the patterns your writing uncovered, and Mind Transformer, which guides you through reframing the beliefs behind them.
A gentle note: shadow work can bring up strong emotions and painful memories. Go slowly, take breaks, and stop if you feel overwhelmed. If difficult feelings stay with you, please reach out to a licensed therapist or counselor. This is a reflective practice, not a substitute for professional care.
Continue Your Journey
Shadow work and inner child work go hand in hand. You might like How to Write a Letter to Your Inner Child, or explore our full Inner Child Work guide.