Shadow Work Examples: How to Explore Your Inner World Through Journaling

Shadow work might sound mysterious or even a little intimidating, but at its core, it’s simply the process of exploring the hidden parts of yourself — the emotions, patterns, fears, and beliefs that you’ve buried over time.

Save to Pinterest for later!

Affiliate links may be used in this post, and if so, I will receive a commission at no extra cost. I’m also part of the Amazon Affiliate (Associate) program, where I earn a commission from sales made through my affiliate links. Read the full disclosure policy.

I think of it as shining a gentle light on the corners of my inner world that I usually avoid. It’s not about judging myself or fixing everything at once; it’s about understanding why I am the way I am, and creating space for healing and growth.

If you’ve ever reacted strongly to something and wondered, “Why did that bother me so much?” — that’s your shadow speaking. Shadow work helps you uncover those triggers and transform them into wisdom. And journaling is one of the safest, most accessible ways to begin.

In this guide, I’ll walk you through what shadow work is, how to get started, and real-life examples of shadow work prompts and journal entries you can try for yourself.

More to read:

What Is Shadow Work?

The term shadow was first introduced by the Swiss psychologist Carl Jung. He described the shadow as the unconscious part of ourselves that holds everything we’ve repressed — our shame, anger, jealousy, fear, and even the positive traits we’ve hidden away out of fear of rejection. Shadow work is the practice of bringing that hidden self into the light so that we can live more whole, authentic lives.

In simple terms, your shadow includes:

Parts of yourself you deny or suppress
Emotions you avoid expressing (anger, envy, sadness, etc.)
Past experiences or wounds you haven’t processed
Beliefs about yourself that feel too painful to face

When we avoid these parts of ourselves, they don’t disappear — they just show up in other ways, like overreactions, people-pleasing, or harsh self-criticism. Shadow work helps you identify those patterns, trace them back to their roots, and learn to love yourself more fully.

How to Begin Shadow Work Through Journaling

Starting shadow work doesn’t require a therapist (though it can help), a special retreat, or even perfect self-discipline. All you really need is honesty, curiosity, and a notebook. Here’s a gentle step-by-step way to begin:

01. Create a Safe Space

Shadow work can stir up old emotions, so I always start by setting the scene. Find a quiet, comfortable place — maybe light a candle, put on calm music, or sit somewhere that feels grounding. Tell yourself that you’re safe, that this is a space for honesty and self-compassion.

I often start my sessions by writing a short affirmation like:
“I am safe to see myself clearly. I can hold space for whatever comes up.”

02. Ask Powerful Questions

Shadow work begins with curiosity. Ask questions that lead beneath the surface. Don’t force answers — let them rise naturally. Sometimes, the question itself is enough to start the process.

03. Write Without Editing

This part is key. Don’t worry about spelling, grammar, or sounding “wise.” Let your pen move freely. The goal isn’t to produce something beautiful — it’s to uncover the truth.

04. Sit With What You Discover

After journaling, take a few moments to breathe and reflect. You might feel raw or emotional. That’s completely normal. Sometimes I’ll add a grounding step — a walk, a warm cup of tea, or prayer — to help me process what surfaced.

Common Shadow Work Examples

Below are several common themes or situations where shadow work can bring healing and self-awareness. These examples might sound familiar — they’re patterns that most of us experience at one point or another.

01. Jealousy and Comparison

Shadow message: “Someone else’s success means I’m not enough.”

If you feel a twinge of jealousy when you see someone doing well, that emotion might be pointing to a hidden wound around self-worth or scarcity. Shadow work here means asking why it hurts — not judging the feeling, but exploring it.

Example journal prompt:
“When I see someone succeed at something I want, what stories do I tell myself about why I can’t have it too?”

02. People-Pleasing

Shadow message: “If I make everyone happy, I’ll be loved.”

Many of us learn early on that love or approval depends on how well we meet others’ needs. Shadow work helps reveal where that belief came from and how it still plays out.

Example journal prompt:
“What am I afraid would happen if I stopped trying to please everyone?”

03. Anger or Irritation

Shadow message: “I’m not allowed to be angry.”

Anger often hides unmet needs or unspoken boundaries. Shadow work helps you uncover the deeper message beneath the emotion.

Example journal prompt:
“When was the first time I learned it wasn’t okay to be angry? How did that shape the way I express myself now?”

04. Perfectionism

Shadow message: “If I’m perfect, I’ll be safe from criticism.”

Perfectionism is often rooted in fear — fear of failure, rejection, or loss of control. Through shadow work, you can uncover when that belief began and start practicing self-acceptance instead.

Example journal prompt:
“What part of me feels unworthy unless everything is perfect?”

05. Procrastination or Self-Sabotage

Shadow message: “If I never finish, I can’t fail.”

Sometimes we hold ourselves back from success because success feels risky. Shadow work helps uncover those unconscious fears so that progress feels safe again.

Example journal prompt:
“What am I protecting myself from when I procrastinate or avoid finishing something important?”

06. Guilt and Shame

Shadow message: “I am bad because I made a mistake.”

Shame can freeze us in place and make healing impossible. Shadow work here means separating your identity from your actions and learning self-forgiveness.

Example journal prompt:
“What mistake or regret do I still hold against myself, and what would it feel like to forgive me?”

07. Inner Critic and Self-Talk

Shadow message: “If I’m hard on myself, I’ll improve.”

That harsh inner voice is often trying to protect you — it developed to keep you safe or accepted. Shadow work allows you to understand and soften that voice.

Example journal prompt:
“What does my inner critic sound like, and what is it trying to protect me from?”

08. Fear of Abandonment

Shadow message: “If I show the real me, people will leave.”

Shadow work here focuses on building self-trust and re-parenting the parts of yourself that still crave unconditional love.

Example journal prompt:
“What parts of me do I hide because I’m afraid others won’t love them?”

How to Turn These Prompts Into Healing

It’s one thing to write your thoughts down, but shadow work journaling is most powerful when it leads to integration — when you can understand the pattern, show compassion for yourself, and consciously choose a new way of being.

Here’s how I process a shadow work entry:

Identify the core emotion or belief. What’s the root feeling behind what you wrote?
Name where it came from. Is it linked to a past experience, relationship, or childhood lesson?
Offer compassion. Instead of shame, say to yourself: “Of course I feel this way.”
Ask what you need now. What would help you heal or shift this belief today?
End with gratitude. Thank yourself for being brave enough to face your shadow.

Real Example of Shadow Work in a Journal

Here’s a peek into what a shadow work journal entry might look like. This example is about jealousy — a very common and misunderstood shadow emotion.

Prompt:
“When I see someone succeed at something I want, what stories do I tell myself about why I can’t have it too?”

Journal entry example:

Today I saw someone on social media announce their book deal, and instead of feeling inspired, I felt that familiar sting of jealousy. My chest tightened, and I instantly thought, “Of course they got it — they’re more talented, more connected, more deserving.”

But when I look closer, I realize that thought comes from fear — fear that I’ll never be good enough, that my voice doesn’t matter, that I’m already behind. That belief isn’t truth; it’s a story I learned somewhere along the way. Probably back in school when teachers compared us or when praise was given to only the “best.”

The truth is, someone else’s success doesn’t mean my own won’t come. There’s enough space for all of us. I’m realizing that envy can be a compass — it shows me what I care deeply about. If I’m jealous of someone’s book deal, maybe that’s just proof I’m ready to write mine.

I’m grateful for that clarity. I choose to use this feeling as motivation, not a weapon against myself.

In that example, you can see how the writer acknowledges the emotion, traces its roots, offers compassion, and ends with a new perspective. That’s shadow work in motion — awareness, reflection, and transformation.

More Shadow Work Journal Prompts to Explore

If you’re ready to dive deeper, here are more examples to try in your own journal. Pick one per day or week, and allow the process to unfold gently.

What am I avoiding because I’m afraid of what I might discover?
When do I feel the need to control others or outcomes? What fear is underneath that?
What emotions do I label as “bad,” and where did I learn that belief?
What qualities in other people irritate me — and could those be things I also reject in myself?
When did I first feel like I had to hide parts of who I am to be accepted?
What version of me do I show to the world, and what version stays hidden?
What am I afraid people would think if they saw the real me?
When do I feel unworthy of love, success, or happiness?
What would my younger self need to hear to feel safe again?
What’s something I’m still blaming myself for that’s ready to be released?

Tips for Making Shadow Work a Gentle Habit

Go slowly. You don’t need to tackle everything at once. Pick one topic or emotion at a time.
Ground yourself afterward. Shadow work can stir memories and feelings — end each session with deep breaths, stretching, or journaling something positive you’ve learned.
Add gratitude. After every entry, write down one thing you appreciate about yourself. This keeps your work rooted in compassion.
Don’t rush integration. Awareness takes time to become change. Be patient with yourself.
Use creativity. Sometimes drawing, collage, or even free-flow doodling can express what words can’t.
If it feels overwhelming, pause. There’s no shame in taking breaks or talking to a therapist if old trauma surfaces. Healing isn’t linear.

Example of a Weekly Shadow Work Routine

If you want structure, try this simple rhythm for a week or a month:

Monday: Read over your last entry and set an intention.
Tuesday: Pick a prompt and write freely for 10–20 minutes.
Wednesday: Reflect on what came up and highlight any patterns.
Thursday: Journal about how you can apply what you learned.
Friday: Write a compassionate letter to yourself or your younger self.
Weekend: Rest, review, and celebrate your courage.

This rhythm keeps the process from feeling heavy while helping you stay consistent and grounded.

Shadow Work in Daily Life

Shadow work isn’t just for your journal — it’s for your real life. You can practice it in everyday moments by noticing your triggers and reactions.

Here’s how it looks for me:

When I feel defensive, I pause and ask: “What am I afraid of right now?”
When I criticize someone else, I ask: “Is there something in me I’m projecting onto them?”
When I feel small or overlooked, I remind myself: “My worth doesn’t depend on anyone’s approval.”

These tiny shifts in awareness help turn shadow work from an exercise into a way of living with more honesty and grace.

Final Thoughts: Embracing Your Whole Self

Shadow work isn’t about becoming perfect — it’s about becoming whole. Every part of you, even the ones you’ve hidden away, deserves understanding. By facing your shadow with compassion, you free up incredible energy that was once used to keep things buried.

When I do shadow work, I remind myself that the goal isn’t to “fix” who I am. The goal is to bring love where there was once shame, light where there was once fear. Over time, I’ve found that I react less, forgive more easily, and show up more authentically in my relationships.

So if you’ve been feeling disconnected, reactive, or unsure of why certain patterns keep repeating — consider opening your journal and inviting your shadow to speak. Start with one question, one page, one truth. You might be surprised by how freeing it feels to finally see yourself clearly.

Shadow Work Examples: How to Explore Your Inner World Through Journaling

What Is Shadow Work?