Ever wanted to journal, but the process feels awkward, silly, and like a waste of time? I’ve been there.
Whenever I’ve felt stressed, anxious, or just upset with life (I know we’ve all been there before), the idea of journaling came to mind. While it sounds great in theory, the practice of sitting down and writing felt really uncomfortable to me. This was until I learned about shadow work journaling. Years later, it’s still the best thing for me when it comes to regulating my feelings and creating a safe space to be with myself.
Today on the blog, I want to chat all about shadow work journaling! While the idea of sitting down and writing is a vulnerable process, these prompts can really help you feel more comfortable in your own skin.
What Is Shadow Work Journaling?
Shadow work journaling is a simple practice in theory, but it’s all about learning the hidden parts of our psyche. Coined from Carl Jung’s concept of the “shadow self,” this method involves writing to explore the unconscious aspects of ourselves that we often repress or ignore. These can include negative emotions, fears, desires, and unresolved traumas.
While this sounds really deep and psychological, the process is all about finding a sense of peace. It’s not about focusing on negativity. Instead, it’s a way to uncover and understand hidden parts of ourselves, and then integrate them into our conscious mind. This helps us become more self-aware and grow personally.
How Can It Help Your Daily Life?
The idea of getting to know your deepest and darkest fears can feel like well, a lot, but I promise it can actually really help you in your daily life.
First off, you give yourself the time and place for an emotional release, which can reduce stress and anxiety as you externalize your internal struggles. By confronting your shadow self, you become more aware of your motivations, fears, and desires.
As you become more aware of your triggers and patterns, you can communicate more effectively and empathetically with those around you. Shadow journaling fosters personal growth by helping you understand and integrate all parts of yourself, including those you might not like. This integration leads to a more authentic and fulfilled life.
Finally, engaging with your unconscious mind can unleash a flood of creativity. Many artists and writers use shadow work to tap into a deeper well of inspiration. I’m not saying we will all be the next Taylor Swift, but who doesn’t like to feel their mind full of positive ideas?
How I Shadow Work Journal
Shadow work journaling is deeply personal, and there’s no right or wrong way to do it. However, I wanted to share my approach as a starting point:
- Create a Safe Space: I set aside a quiet time and space where I can be completely undisturbed. Typically, this is late at night when my home is quiet.
- Use a Dedicated Feelings Journal: This is my dedicated shadow work journal meant exclusively for writing with a purpose. It’s become really special to me over the years.
- Set an Intention: Before I start writing, I set an intention. This is something I want to explore in myself, whether it’s fears, ambitions, etc… Sometimes, my goal is as simple as trying to understand myself better.
- Free Write: I begin with free writing my thoughts on paper without judgment. Sometimes it’s messy and chaotic, but that’s okay. The goal is to let my unconscious mind speak.
- Reflect and Analyze: After writing, I take a few moments to reflect on what I’ve written. I ask myself questions like, “Why do I feel this way?” or “What past experiences are influencing these thoughts?”
- Be Kind to Yourself: The final step is practicing kindness towards yourself. I remind myself it’s okay to have these thoughts and feelings. Acceptance is the most crucial aspect to journaling effectively.
10 Shadow Work Journal Prompts
To get you started on your shadow journaling journey, here are ten prompts you can use. These questions are designed to help you dig deep and explore your shadow self.
- What do I fear most in life, and why?
- What parts of myself do I try to hide from others, and what am I afraid they would think?
- When was the last time I felt truly angry, and what caused it?
- What patterns do I notice in my relationships, and how might my shadow self be influencing them?
- What / who am I jealous of, and why?
- When do I feel most insecure, and what are the root causes of these insecurities?
- What desires do I keep secret, and what do these desires say about me?
- How do I react to criticism, and what does this reaction reveal about my shadow?
- What past experiences have I not fully addressed, and how do they affect me today?
- What is something I have never forgiven myself for, and how can I begin to forgive myself?
Journaling Is All About Being Brave
While shadow work journaling is a completely individual process, it still requires a huge amount of bravery. Digging into these uncomfortable questions is not easy (it’s actually incredibly difficult), but the end result is quite freeing.
Remember, this is a safe space for you to be honest with yourself. Take your time, be patient, and most importantly, be kind to yourself as you embark on this journey. It truly changed my life.
Final Note: Shadow work can be a really reflective process, so I want to remind anyone reading this post you are not alone. While I am in no means a qualified healthcare specialist (and would never claim to be), there are resources available if you need help. I’ve linked some here.
Have you ever done shadow work before? Let me know in the comments! And to keep up with all the latest on HIGHSTRUNG, check out my recent posts: