What Is Shadow Work

The term “shadow” was first coined by Carl Jung, the renowned Swiss psychiatrist. He believed that we all have a “shadow self,” made up of the parts of our personality that we reject or deny. These could be traits, desires, or emotions that we’re uncomfortable with or that society has taught us are unacceptable. Rather than confronting these aspects, we often suppress them into the subconscious. 

Shadow work involves intentionally diving into these hidden aspects, acknowledging and accepting them instead of denying or avoiding them. It’s about facing your fears, shame, anger, guilt, and insecurity with compassion and curiosity. This is not about judgment or self-criticism—it’s about integrating these parts into your conscious awareness and accepting them as a whole.

How Does Shadow Work Benefit Us?

When we repress parts of ourselves, they don’t just disappear. They linger in the background, subtly influencing our behaviors, choices, and emotional responses. By bringing these hidden parts into the light, we can:

Achieve Greater Self-Awareness, Confidence and Self-Esteem - You can show up more confidently when you show up as the full version of yourself, shadow and all. There’s no more hidden self-doubt about parts of yourself that you may dislike or even loathe. This means you can be more confident as you move forward to achieve your goals. Shadow work helps us understand the unconscious motivations that drive us. We become aware of why we react the way we do, why certain patterns repeat in our lives, and what we’re truly afraid of. This clarity empowers us to make more conscious decisions.

Heal Emotional Wounds - Often, our shadows form in response to painful experiences. By facing and accepting these parts of ourselves, we can begin to heal the emotional wounds tied to past traumas, experiences of rejection, or feelings of inadequacy.

Break Harmful Patterns - Unacknowledged shadows can manifest in self-sabotaging behaviors or unhealthy relationship patterns. Shadow work helps us recognize these cycles and address the root cause, allowing us to create new, healthier habits and relationships.

Increase Compassion - As we learn to accept the parts of ourselves we once deemed unworthy, we also become more compassionate toward others. We recognize that everyone has shadows, and this helps us develop empathy and understanding.

Embrace Authenticity - The more we integrate our shadow, the more we embrace our authentic selves. We no longer need to hide behind a mask of perfection or pretend to be someone we’re not. Instead, we can live with more integrity and honesty, both with ourselves and with others.

Unlock Creativity and Potential - Often, parts of our shadow hold untapped potential. Qualities we’ve suppressed—such as assertiveness, ambition, or spontaneity—can be powerful forces for positive change when embraced. By integrating these aspects, we free up energy and creativity that may have been blocked.

How to Begin Shadow Work

Starting shadow work can be challenging, but it is also deeply rewarding. Here are some ways to begin:

Self-Reflection and Journaling - One of the most accessible ways to engage in shadow work is through journaling. Reflect on moments when you feel triggered, uncomfortable, or ashamed. Ask yourself why these feelings arise. What are they trying to tell you about yourself? Write down any memories, emotions, or patterns that surface.

Work with a Therapist or Coach - Anyone can do shadow work on their own. However, consider seeking out a licensed therapist for treatment, especially if you struggle with severe trauma. Shadow work can be intense, and sometimes it helps to have professional guidance. A therapist or coach trained in shadow work or Jungian psychology can help you navigate the process and provide support.

Observe Your Triggers - Pay attention to situations or people that provoke strong emotional reactions in you—especially anger, frustration, or envy. These triggers often point to shadow aspects that we haven’t fully acknowledged. Instead of reacting, take time to explore what’s beneath the surface.

Practice Self-Compassion - Shadow work requires you to approach yourself with kindness and understanding. You’re not doing this work to judge or punish yourself but to heal. Remember that everyone has shadows, and it’s part of being human.

Explore Dreams and Creative Expression - Your subconscious often reveals your shadow self through dreams, symbols, and art. Keeping a dream journal or engaging in creative practices like painting, dancing, writing, or music can help you tap into these deeper layers of your psyche.

Practice Spotting Your Inner Shadow - To do this, you can start by spotting habits you may have. Habits can be good, but they can also be bad. What patterns do you tend to replicate repeatedly in your life that you feel are holding you back? You should also pay attention to your triggers to spot your shadow. Triggers remind you of past trauma, which is usually associated with your shadow. Those triggers are messages to help you realize your shadow wants to be seen.

The Benefits of Embracing Your Shadow

Doing shadow work can feel like diving into the unknown, but the rewards are immense. By bringing light to the parts of yourself that have long been hidden, you free yourself from the limiting beliefs and behaviors that no longer serve you. You learn to embrace yourself fully—flaws and all—and open the door to greater emotional and spiritual growth.

Ultimately, shadow work is about becoming whole. We can’t separate the “good” parts of ourselves from the “bad”; we are complex, multi-faceted beings. By embracing the entirety of who we are, we reclaim our power, deepen our connection to ourselves, and move through life with greater authenticity, awareness, and purpose.