What Is Shadow Work? Getting to Know the Parts of Yourself You Hide

Why do we behave the way we do when someone hurts us? Shadow work explores the parts of ourselves we dislike, hide, or struggle to accept. The shadow isn’t an enemy. But getting to know it can feel intense, and support matters as you head into your personal underworld. Consider sharing what you’re exploring with a trusted person or therapist who can support you along the way.

As conversations about therapy and spiritual practice become more open, shadow work is calling to many people. Here, we’ll explore the basic concepts and a few practices to help you begin.

What Is the Shadow?

Psychiatrist Carl Jung brought the concept of the shadow self out of, well, the shadows. In Jungian psychology, the shadow holds parts of your psyche you’ve learned to consider unacceptable: too much, too little, embarrassing, or taboo.

Perhaps your family discouraged certain feelings, or society taught you to hide qualities that didn’t fit its expectations. You pushed those parts of yourself aside to preserve safety and connection. As an adult, they can still influence how you behave, sometimes before you realize what’s happening.

You might notice the same fights unfolding with your partner, parents, or friends. A slight from a coworker might stir a reaction that surprises you. Perhaps you keep putting off something you care about, even when you want to move forward.

Shadow work offers a way to explore these patterns. The goal is to bring what you’ve pushed away into conscious awareness, so you can understand it and choose how to respond.

Start a Shadow Journal

Separate from your witchcraft journal or daily calendar, a shadow journal brings light to what you might otherwise overlook. This is a private place to be honest about your triggers, patterns, and motives.

You can theme your explorations astrologically. Look to your natal Saturn, Chiron, or Pluto placement for symbolic inspiration around responsibility, vulnerability, or power. Tarot cards can also help with shadow work, offering a way to put feelings into words or a starting point for journaling.

The Devil card, for example, can prompt reflection on attachments and habits that feel difficult to break. Ask yourself, “What am I holding onto? What makes it hard to let go?”

Let the symbolism guide your questions while leaving room for your own answers.

Daily Check-In Practices

Shadow work calls for a slow, intentional approach. Begin with a simple check-in and give yourself time to listen.

• The Honesty Check: Ask yourself, “What am I avoiding today? Why?” Notice what comes up before you rush to explain it away.
• The Mirror Check: In the evening, look into your own eyes. Ask, “What shows on my face when I take my mask off? What have I kept hidden today?”
• The Judgment Check: When someone’s behavior annoys you, reflect on what bothers you. Do you recognize that trait in yourself, or have you learned to suppress it?

Sometimes judgment protects a part of ourselves we feel ashamed of. Other times, irritation tells us someone has crossed a boundary. Leave room for both possibilities as you explore.

Grounding and Coping Practices

Shadow work can bring up strong emotions and difficult memories. As you peel back layers through honesty and introspection, take time to return to your surroundings.

Try naming five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. Let your attention settle on what is around you in the present moment.

Then consider your coping habits. What do you reach for when feelings become uncomfortable? Does it help you settle, offer a needed break, or leave you feeling worse afterward? Notice these patterns with the same honesty you bring to your journal.

Give yourself permission to stop an exercise when you need to. If painful memories or distress become overwhelming, work with a licensed therapist rather than pushing through alone.

Truth Telling

This simple writing exercise gives you a place to bring hidden feelings into the light.

When a person or situation stirs a strong reaction, take some time to write your unvarnished account. No niceties to keep the peace. No need to follow every feeling with “but I understand where you’re coming from.” In a notebook or a private note on your phone, write what you think and feel.

You can acknowledge anger, jealousy, or resentment on the page without acting on it. If the feelings become too intense, pause.

When you finish, keep the writing private. It captures your experience in that moment, and you may see more once you’ve had some space. Return later and ask what the words reveal about a need, fear, or boundary.

Then give yourself time to settle. Dance, hum, sway, or take a walk. Tend to your garden or do a familiar task. Have something nourishing to eat and some water.

As you continue, notice which feelings return and what they ask you to acknowledge. Your shadow is part of you. You can listen with compassion while choosing how much influence it has over your actions.