We all have the side of us we suppress or unconsciously hide from others because we don’t want to reveal this side to others. It is more like a defensive mechanism.
You don’t want to reveal this side because of fear of being judged wrongly, or you are yet to acknowledge this “dark side” and traits.
But, here’s the truth: you can’t truly become your best self, grounded, at peace, and open to self-criticism if you avoid addressing your past, your trauma, or the parts of yourself you try to hide.
With shadow work journaling, you embrace this side and face your fears even though they’re uncomfortable until you become an authentic version of yourself.
The thought of “shadow self” may be complex if you’re hearing this for the first time.
I’ll tell you, the shadow self plays out in daily life, no matter how you try to hide it.
Shadow traits like excessively saying yes, not speaking up because you were called a “talk active” as a child, jealousy, speaking negatively about others, impulsively buying, hoarding, overspending, struggling to set boundaries, self-sabotage, lack of self-love and confidence. Feeling too small when in the company of others, unhealthy comparison.
And if you avoid addressing your past, your trauma, or the parts of yourself you try to hide.
Soon, you’ll find yourself projecting your fears and insecurities onto others.
Ignoring your shadow doesn’t make it go away; it just shows up in other ways.
Let’s be clear: there’s a whole woo-woo section and myths about shadow work journaling.
I’m not here to talk about using mirrors or crystals to “call forth your shadow self.”
Those methods don’t align with my beliefs or approach, and I don’t believe in them.
Instead, this blog post uses shadow work journal prompts for self-reflection, personal development, self-awareness, and self-discovery.
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Kindly read the full disclosure here.
What is Shadow Work?
“Shadow work” is a deep self-discovery practice where you learn about the side you tend to form with others and your repressed feelings, and you take steps to embrace or let go of this side.
Hence, the name Shadow.
Although not all shadow traits are bad, some hide a part of ourselves due to societal expectations, fear, personal shame, and existing beliefs.
Shadow work journaling aims to bring these aspects into conscious awareness, helping you with healing, self-acceptance, and personal growth.
Coined by Swiss psychologist Carl Jung, the “shadow” represents the unconscious part of the psyche that contains our unacknowledged or undesirable traits.
Admittedly, shadow work can be uncomfortable; many people always associate it with our baggage.
However, uncovering your shadow self can help you improve and treat yourself more kindly.
It’s all about uncovering those hidden parts of you that you’ve been ignoring or pushing down and embracing the side that can coexist with who you want to become or help you heal from the side you need to completely let go of.
While there’s the woo-woo side of doing shadow work, I always love to approach shadow work from a place of self-discovery, self-improvement, becoming better, and no other practices (I hope this helps shape what to expect).
So, What are Shadow Work Journal prompts?
Shadow work questions are self-discovery questions you ask yourself to dig deep into your subconscious to uncover your repressed thoughts, emotions, and feelings, often called the shadow self.
Shadow work journal prompts push you to reflect on your unconscious thoughts, emotions, and behaviors so you can bring them to light, accept them, and heal.
In a random conversation with a friend, she mentioned that your traumatic childhood experiences sometimes reveal themselves in your spending habits.
For example, if you grew up lacking food, you’ll buy and store food the moment you receive money.
In the same way, if you were ignored as a child, this trauma could appear as you’re always seeking validation from others, spending your time and money on others so you’re not alone.
As you read along, you’ll find 100 of the best shadow work journal prompts to help you discover your shadow self and completely heal.
160 Shadow Work Journal Prompts for Self Discovery, Healing, Beginners, Inner child, Letting go, Relationship….
Shadow Work Journal Prompts for Healing
- What’s one situation or person I know has caused me pain? How do I feel about it today?
- What emotions come up when I think about this hurt? Where do I feel it in my body?
- How has this pain shaped my choices or behavior over time?
- Do I feel anger or resentment toward someone? What happens if I let it go?
- What do I need to forgive myself for in this situation?
- What part of me do I hide from my favorite person (someone you want to please)?
- Why do I hide this part away?
- What emotions do I feel at the thought of this person knowing this about me? Is it fear or shame?
- Is this part of me truly something to be ashamed of, or have I been taught to feel that way?
- If I could see this part of myself with love and compassion, how would it look different?
- What strengths or beauty might this part of me hold that I’ve overlooked?
- What’s one step I can take to start embracing this part of myself, even if I’m not ready to share it?
- How can I remind myself that my worth isn’t tied to someone else’s opinion?
- If I loved myself unconditionally, what would I tell this part of me?
- What’s that one memory I avoid thinking about, and why do I avoid it?
- When I overreact to small things, what bigger feelings might I have been ignoring that triggered this?
- What’s one fear I have that I can’t fully explain? Could it come from something deeper in my past?
- When do I feel the urge to distract myself (with work, social media, or other habits)? What might I be avoiding?
- If my emotions were a voice, what might they be trying to tell me right now?
- What’s one thought or feeling that keeps resurfacing even though I try to avoid it? Why do I avoid it? What happens if I face it?
- When I imagine my happiest self, what’s missing from my current life?
- Who do I need to forgive others for, not for them, but for my own peace?
- What’s one positive thing I’ve learned about myself through my pain?
- How can I show compassion to the version of me that was hurt?
- What would healing in this (area) of hurt look like for me, step by step?
- If I believed I was completely free of this pain, what would I do differently tomorrow?
- What parts of my personality were born from protecting myself from past hurt?
- What’s one thing I’ve been carrying for too long that I need to release?
- What’s one past mistake that hurts the most that I need to forgive myself for, even though it’s difficult?
- What do I judge most harshly in others? Is this a trigger for me? How would I judge them differently If I healed?
Shadow Work Journal Prompts for Beginners
- What do I believe about myself that I rarely say out loud?
- What is the most hurtful thing you have done to yourself?
- What’s one thing I wish people knew about me but I’m afraid to share?
- When do I feel the need to act differently than my true self? Why? With whom? How do I act? How does it feel when I do this?
- What’s one thing I love about myself but rarely acknowledge?
- What am I most proud of, and why don’t I talk about it more?
- What’s one part of myself I’ve been afraid to face?
- If I forgave myself for one thing, what would it be? How will this change my life?
- What’s one habit holding me back from becoming someone my future self would be proud of?
- What negative thought pattern do I want to let go of?
- How can I show myself more compassion and understanding?
- What’s one small step I can take today to begin healing in an area I feel hurt the most?
- In what situation do I want to hear other people say kind things about me? Do I feel I possess those qualities?
- How do I react when someone disappoints me?
- What’s one limiting belief I have about myself or my abilities?
- How do I see a failure? What do I believe about failure, and how does it affect my actions?
- What’s one thing I’ve always wanted to do but have held myself back from?
- How do I react when I make a mistake? What does this say about how I treat myself?
- What do I believe makes me worthy, and is that belief serving me?
- What’s a memory that still makes me uncomfortable or ashamed? Why does it linger?
Deep Shadow Work Prompts for Self-Discovery and Awareness
- What and who am I addicted to?
- Do I blame others for my problems, and what responsibility do I avoid taking?
- What am I always avoiding?
- Write a letter telling yourself the thing you wish someone had told you when you were at your lowest.
- What lessons do I still need to learn?
- Who do I need to let go of to become at peace?
- What do I admire most in others I have trouble seeing in myself?
- What patterns do I feel powerless to change in my life, and is there a shadow trait to this cycle?
- How do I avoid taking accountability for my actions or mistakes? What part of me is afraid to admit when I’m wrong?
- Do I push people away when they get too close? What part of me is afraid of intimacy or vulnerability?
- What role does jealousy play in my relationships, and what does it reveal about my own insecurities?
- What emotions do I tend to suppress, and how does this impact my life and relationships?
- How do I typically react when I’m feeling vulnerable or afraid? What do these reactions say about my shadow self?
- What needs or desires do I keep hidden, and why am I reluctant to acknowledge them?
- When I feel jealousy, what does it tell me about my own unmet needs or insecurities? How can I become better?
- What makes me feel the most vulnerable, and how do I typically protect myself from feeling that way?
- What patterns do I notice in my relationships that may be a reflection of my own shadow self?
- Imagine you are lying on your deathbed. What regret do you fear having the most? How can you live better?
- What’s a part of me I’ve rejected because I thought it wasn’t good enough? How can I start accepting it?
- What movie character do I think portrays how I feel about myself and my situation? Is there something I can change to feel better?
- If I could cry out loud and say all I have to say about my pent-up anger, hurt, self-image, childhood, and life generally, what would I say?
- What part of myself am I most afraid to look at? How can I start exploring it gently?
- What are my thoughts about the future?
- What past memory do you unconsciously hold on to? Does it trigger me?
- Write a letter to a part of yourself that you’ve rejected or judged harshly.
Shadow Work Journal Prompts for Self-Love and Worth
- What belief do I hold about myself that makes me feel unworthy?
- When did I first start feeling like I wasn’t enough, and what was happening in my life at the time?
- What do I need to hear from myself right now to feel loved, supported, and enough?
- What do I need to do, have, or be to feel worthy? How did I start thinking this way?
- How do I define “worthiness,” and does this definition reflect my true self or from external influences?
- What does self-love mean to me?
- How would I describe being in love with myself? What would I do? How would I think?
- When I think about self-love, what fears or doubts come up for me?
- Who or what taught me that I wasn’t enough just as I am? How has this shaped me?
- Do I prioritize others’ needs over my own? When and how does this affect me?
- What behaviors or habits keep me from fully loving myself?
- What parts of myself bring me the most joy, and how can I celebrate them more?
- When have I felt the most confident and worthy? What was different about those times?
- If I fully loved myself, how would my daily life change?
- What do I need to feel safe enough to express my true self?
- How can I show kindness to the parts of me that feel broken or unlovable?
- What’s a memory of a time I felt unloved or rejected? How can I reframe that experience with compassion?
- What makes me happy? How can I start treating myself like someone I deeply care for?
- What’s one small way I can practice self-love today?
- Write a manifestation letter to your future self describing how much you love yourself; what has changed since you let go of limiting thought patterns, how happy you are, and all the progress, you’ll make that will bring you to become this new person.
Best Shadow Work Journaling Prompts for Healing Inner Child
- What is a memory from my childhood that still brings up strong emotions? What do I remember feeling in that moment?
- When I think about my childhood, what’s the first word that comes to mind? Why?
- How did I feel about my family when I was younger? What beliefs about love and safety did I learn from them?
- What did I crave most as a child—attention, love, approval? Did I get it? How did this affect me?
- If your inner child could speak freely without fear, what would they desperately want to tell the adults in their life?
- What did I long for in my childhood that I still feel is missing in my life today? How can I change this? If I can’t change it, how can I accept it?
- What part of me feels like that scared child again when I feel hurt or rejected?
- What’s something I wished I could have told my younger self but couldn’t?
- What parts of my childhood or past do I need to forgive myself for?
- What do I need to forgive my parents or caregivers for, and how can I release any lingering anger or resentment?
- If I could rewrite one painful childhood memory, how would I change the story to allow healing and closure?
- How can I allow my inner child to be seen and heard without judgment or shame?
- What is one action I can take today to show my inner child they are loved and supported?
- What family pattern you’ve unconsciously carried? How can you consciously choose a different path?
- What negative a belief about yourself is internalized in childhood? Is it truly mine or someone else’s projection?
- What would it look like if your inner child could design a perfect day of healing and joy? Create that experience for yourself.
- How did you process your emotions as a child?
- What would you say to appease your younger self to let go of hurt, heal, and become better?
- What negative statements did adults say when reprimanding you as a child that still affects your self-worth and love? Write positive statements and affirmations to replace them.
- What did I believe about myself as a child that I no longer believe?
Shadow Work Journal prompts for Letting Go.
- How can I let go of guilt or fear about setting boundaries with people who no longer serve me?
- What toxic patterns do I accept with others that need to stop?
- Do you have tendencies to project traits you dislike about others? What are those traits? Why? What can you do to let them go?
- How have I allowed fear of judgment or failure to keep me from pursuing what I truly want in my career?
- If I’m quitting my office today, what are the things I’d love to set straight with others?
- What part of me believes I’m incapable of achieving my dreams, and how can I let go of that belief?
- What past experiences have shaped my relationship with money, and how can I release any limiting beliefs?
- How does my sense of worthiness impact my financial situation, and what can I do to shift that belief?
- What habits keep me from achieving financial stability or freedom, and how can I release this pattern?
- What past trauma am I still holding onto that’s keeping me from living fully in the present moment?
- How does my fear of vulnerability keep me from creating deeper, more fulfilling connections with others?
- What role does shame play in my emotional life, and how can I begin to release it?
- What generational financial trauma and beliefs are you unconsciously carrying that prevent abundance?
- How do you feel when people closest to you succeed, and you’re struggling at the time?
- Where have you learned to diminish your strength? What power are you ready to reclaim?
- Do I hold myself to unrealistic standards, and how does this affect my mental and emotional well-being?
- How have I avoided grieving or processing past losses, and what would it look like to start healing?
- What is one memory or person I need to release from my past to create more peace in my heart?
- Who do I need to let go of to feel at peace today?
- Do I hold on to things I have no control over? How can I let go today?
Shadow Work Journal Prompts for Relationship
- When would I say your relationship is healthy? What does a healthy relationship mean to me?
- How do I feel about your parent’s/guardian’s relationship? Do I admire or dislike it?
- What patterns in their relationship do you think I embody? How does this affect me?
- Is there any pattern in their relationship that I try so much not to have in yours?
- How do I handle conflict in relationships? What part of me feels most vulnerable during disagreements?
- What early relationship (with a parent, caregiver, or friend) shaped how I connect with others now?
- Do I still blame my parent/guardian for how I turn out in a relationship? How and when do I shift this responsibility?
- What fear do I carry into relationships that I haven’t fully addressed?
- What’s one moment of rejection or betrayal I’ve never fully healed from?
- What patterns from past relationships do I see repeating in my current relationships?
- Do I tend to attract a specific type of person? What does this say about my inner beliefs or fears? Is there a shadow trait that stirs this inner belief?
- What is one quality in others that irritates me? Could this reflect something I dislike about myself?
- When do I feel the need to control my partner or others? What fear is driving this behavior?
- Do I ever use silent treatment or withdrawal as a form of punishment? Why do I do this?
- What triggers jealousy or insecurity in my relationships? How does this connect to my past experiences?
- When do I feel unworthy of love or affection? What belief fuels this feeling?
- How do I react when someone gets too close emotionally? Does this stem from a fear of vulnerability?
- How have past betrayals or heartbreaks shaped my behavior in current relationships?
- What’s one painful memory in a relationship that I’ve avoided processing? How can I begin to release it?
- What do I need to forgive myself for in past relationships?
- What behaviors in my relationships do I want to change? What’s stopping me?
- How can I release the need to “fix” or “save” others in my relationships?
- What role does guilt or shame play in my connections with others?
- How have I allowed fear of abandonment to shape my actions in relationships?
- What’s one fear about relationships that I’m ready to let go of today?
Like any other prompts, these shadow questions are a starting point; they help you sit with your emotions even though they are uncomfortable. Although this process is difficult, it is essential for growth.
By practicing shadow work, you face the parts of yourself you’ve buried, their origins, and triggers.
By working to accept those repressed aspects, you can achieve greater emotional resilience, become more authentic, and enjoy a healthier relationship with yourself and others.
We cannot understand shadow work without understanding Carl Jung’s archetypes.
Carl Jung’s Archetypes and Shadow Work
The shadow is everything you’ve repressed or denied; your fears, dark traits, and even things you don’t like to admit are a part of you.
Jung believes the shadow doesn’t stay hidden because you want it to. It pops up in your life, whether you accept it or not.
The Persona is the part you’d gladly show the world. The “good” version of yourself.
These are traits that align with societal norms and acceptable beliefs. Unlike the Persona, the shadow is everything that doesn’t fit with that.
Other essential parts of the Jungian psyche are the Anima and Animus (the inner feminine and masculine sides of us — our yin and yang).
And finally, the self, which is the whole, integrated person you are meant to become.
The goal of shadow work of practicing shadow work is integration.
It helps you bring together all these parts of yourself, the ones you love and want to reject, so you can live more fully and authentically.
Some Examples of Shadow Traits You May Possess:
So if consciousness is light, the things and traits that you can see and are aware of, then the things that fall outside the light (consciousness) are in the dark, are called shadow traits.
- Jealousy and envy
- Anger and unforgiveness
- Self-Sabotage
- Perfectionism
- People-Pleasing
- Judgmental Attitudes
- Lack of Confidence (feeling insecure)
- Fear of Vulnerability
- Victim Mentality
- Addictive Behaviors
- Negativity
- Impulsiveness and spending attitude.
How to do Shadow Work for Beginners?
One of the best ways to start shadow work journaling is using shadow work questions. You don’t have to brainstorm what to write in your journal.
It is important to tread lightly when doing shadow work, especially if you’re in a fragile and unstable place emotionally.
Doing shadow work can be intense, leading to tears jerking sessions and sometimes causing some self-doubt, anxiety, and depression, especially when you jump into it or unpack so much in one sitting.
As you answer the prompts, take note of your triggers. What stirs up strong feelings? These are insightful moments to find your shadow traits.
The goal isn’t to judge yourself harshly.
But to embrace your dark side and work toward healing.
Be honest with yourself because for any journal prompt to be effective, you must learn to surrender and be completely honest with yourself.
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