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Do you ever ask yourself, “Why did I do that?” or “Why did I say that?” Chances are, if you’ve done something out of character, it’s because of your Shadow. Psychologists and spiritual healers use the practice of shadow work in relation to Carl Jung’s personality theory to help others face their “dark” side—so, is this something you can do yourself? Absolutely! In this beginner’s guide, we’ll teach you everything there is to know about shadow work. Take a deep breath, and get ready to heal the deepest parts of your soul.
Things You Should Know
- Do shadow work by questioning and reflecting on your past and present mistakes.
- Identify, acknowledge, understand, and forgive your darkest insecurities and traumas with shadow work.
- Practice shadow work at your own pace—healing doesn’t happen overnight.
- Practice shadow work by communicating with others.
Steps
Section 4 of 6:
How to Practice Shadow Work
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Take deep breaths before starting your practice. Shadow work isn’t necessarily fun or easy. Because of this, it may be difficult to sit down with yourself and do the work. Grounding yourself with breathing exercises before starting a shadow work practice can help you feel present while calming the mind, body, and spirit. [9] X Research source
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Take a step back and look at your life objectively. Imagine you’re a bystander in your own life. In other words, how would a friend look at you? How would they react to your actions and behaviors in a given situation? Answering these questions will help you recognize behavioral patterns and feelings. [10] X Research source
- Observe patterns in the way you react to specific words, scenarios, or incidents.
- Ask yourself, “Why did that get to me? Why did I feel that way? What triggered that behavior or emotion?”
- Meditating and journaling at the end of the day can help you process your thoughts and reflect on your actions.
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Be honest with yourself. Healing takes time, but progress won’t be made unless you’re completely honest with yourself. We know pulling back the curtain on your most undesirable traits is more than difficult, but you can do it. Know that even if the truth is hard to swallow, you’re learning from it, and it’s leading you to become the best version of yourself. [11] X Research source
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Question your reactions. Pause, reflect, and understand why you feel a certain way before you instinctively react. If you feel like you're about to judge someone or make a rude comment, refrain from it and question, “What triggered me to think this? Why was I about to say that?” Stopping and taking a moment to reflect will ultimately help you reframe your thoughts and actions to be more positive. [12] X Research source
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Acknowledge, understand, and forgive your insecurities. Now that you’ve discovered the aspects of your personality that have negatively impacted your life, it’s time to give yourself space to move on. Life is all about change; you’re expected to change with it, but don’t be afraid to question those changes. As you evolve, acknowledge the lesser parts of yourself you want to change, learn to understand why your thinking may have changed, and then forgive yourself. [13] X Research source
- This isn’t something that can happen overnight, and that’s okay. Go at your own pace, uncovering a new part of the Shadow when you’re ready. Healing takes time, so be gentle with yourself.
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Give art therapy a try. Doodling, painting, dancing, and singing are passionate and artistic techniques that can help you get in touch with your Shadow. Pick your favorite medium (whether that’s oil paints or modern dance), and let your heart and soul pour out of you. This can help bring out repressed feelings and images for analysis. [14] X Research source
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Visit a therapist who’s trained in shadow work. Some therapists and psychologists are specifically trained to guide patients through shadow work. They may use a meditative state to help you uncover the deepest parts of your Shadow, asking questions to access repressed memories and analyze projections. [15] X Research source
- If you’re seeking professional help with shadow work, make sure to ask the therapist if they’re trained in shadow work before scheduling an appointment.
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What Is Shadow Work?
Expert Q&A
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QuestionWhy is it necessary to comprehend and accept your shadow?Dr. Kateri Berasi is a Licensed Clinical Psychologist and the Founder of Transcendent Self, PLLC, a group therapy practice offering affirmative, collaborative, and intentional care, based in Brooklyn, New York. With over ten years of experience in the mental health field, Dr. Berasi specializes in working with adults from the LGBTQIA+ community and creative industries through individual therapy, couples counseling, group therapy, and costume therapy. She holds a BA in Psychology, Art History, and French Language and Literature from George Washington University and an MA and MEd in Mental Health Counseling from Columbia University. Dr. Berasi also holds a PsyD in Clinical Psychology from Long Island University.If a person is conscious of their shadow, they can then make choices that are in alignment with how they'd like to live. If a person is not aware of their shadow, they are more likely to act on it unconsciously, project it onto others, and potentially cause harm.
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Tips
- Avoid comparing your trauma and/or past with anyone else’s. Your Shadow is specific to you, and all your emotions and feelings are valid no matter how privileged you believe you are. What’s happened to you has shaped who you are, and being completely honest with yourself about the pain you’ve been through will help you move past it. [22] X Research sourceThanks
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References
- ↑ https://www.simplypsychology.org/carl-jung.html
- ↑ https://youtu.be/XKwvBl4KPLY?t=77
- ↑ https://youtu.be/7TThZxRLaYY?t=10
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- ↑ https://youtu.be/V8fotV55FUw?t=415
- ↑ https://youtu.be/XKwvBl4KPLY?t=119
- ↑ https://youtu.be/AbIlLrufRSU?t=38
- ↑ https://youtu.be/XKwvBl4KPLY?t=446
- ↑ https://www.psychologytoday.com/us/blog/reflections-neurodiverse-therapist/202109/the-beauty-and-brilliance-shadow-work
- ↑ https://youtu.be/XKwvBl4KPLY?t=564
- ↑ https://youtu.be/XKwvBl4KPLY?t=632
- ↑ https://academyofideas.com/2015/12/carl-jung-and-the-shadow-the-hidden-power-of-our-dark-side/
- ↑ https://www.thesap.org.uk/articles-on-jungian-psychology-2/about-analysis-and-therapy/the-shadow/
- ↑ https://www.psychologytoday.com/us/blog/reflections-neurodiverse-therapist/202109/the-beauty-and-brilliance-shadow-work
- ↑ https://youtu.be/t-akx35Al8E?t=709
- ↑ https://youtu.be/XKwvBl4KPLY?t=700
- ↑ https://youtu.be/t-akx35Al8E?t=376
- ↑ https://youtu.be/AbIlLrufRSU?t=642
- ↑ https://youtu.be/AbIlLrufRSU?t=674
- ↑ https://youtu.be/7TThZxRLaYY?t=442
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