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75 Shadow Work Prompts For Healing & Growth + Free Printable

Shadow work prompts are ideal for getting started with shadow work. Journaling is one of the very best ways to begin and this post offers a list of 75 intense shadow work questions for self-reflection and healing.

Everything You Need to Know About Shadow Work Prompts For Healing

Shadow working | shadow work | Image shows a woman sitting at a desk writing.
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If you’ve not come across the term ‘shadow work’ before then following you’ll find a little more about what you need to know before getting started with shadow work questions.

What is Shadow Work?

Shadow work or shadow working is the commitment to actively working on the shadow self as a form of therapy; it’s a healthy way of unearthing our unconscious self and tuning into those unexamined characteristics we’ve disowned for so long, so they are no longer hidden. And there’s no easy way to overcome these visceral issues.

Choosing to face our demons, our historic hurts and our crushed aspirations, can provide a new lease of life.

It’s a messy, uncomfortable process. But it holds huge value in terms of personal growth, and can be very liberating.

How can I be substantial if I do not cast a shadow? I must have a dark side if I am to be whole.

Psychoanalyst, Carl Jung

Shadow working can take various forms, including writing, meditating and mindfulness, or really any process which increases your awareness of yourself, your triggers, and buried shame and desires.

Choosing to face our demons, our historic hurts and our crushed aspirations, can provide deep healing and a new lease of life.

Woman Smiling at Sky

We All Have a Shadow

You don’t have to be a spiritual person to gain value from shadow work; the theory is actually one conceptualised within a branch of psychology.

Our shadow, a term coined by depth psychologist Carl Jung, is the part of ourselves which we hide in our daily life – and we may not even be aware of.

We either reject and/or repress those shadow aspects of our personalities which we find unsavoury, and if we don’t immediately recognise the toxic traits in ourselves for which this applies, then chances are they are indeed being repressed.

But that’s okay – nobody is immune; it’s part of being a human being. And by being here and reading about it you’re taking the first step towards doing something positive and proactive about it.

A wellbeing journal like this one is ideal for answering shadow work questions and prompts, to help you make peace with your shadow.

Our shadow side develops primitively and instinctively as a survival mechanism to protect us from the overwhelming difficult emotions associated with ongoing childhood trauma or a specific traumatic event. They’re closely linked to the desires of our inner child. Read more about inner child healing.

So while they may not comprise attractive qualities, they’re largely beyond our control and have served a vital purpose for the preservation of our mental health at some time in our past.

Our shadows show up in our lives is as negative self-talk and self-sabotage.

But the fact is, they can remain hidden deep within us long beyond when they stopped serving us; the unconscious mind has a long memory. But this is actually a clue to identifying our own particular shadow traits:

One way in which the characteristics of our shadows show up in our lives is as negative self-talk and self-sabotage.

And let’s face it – who wouldn’t want to challenge the part of themselves that’s responsible for ruining the good in their lives? It’s a complex and uncomfortable process, but ultimately so worthwhile, bringing much clarity and positive change.

Woman Saluting Sky - Freedom

Head over to my post to learn more about shadow work and how it can negatively influence your life – as well as the many benefits of actively facing your shadow self.

You may also like these beginner prompts for journaling.

How Do I Find My Shadow Self?

Facing our shadow selves is as simple and excruciating as acknowledging and challenging our least attractive qualities.

They hold power over us while we reject or repress them.

Challenging our shadows is a daunting self development task, because it essentially means becoming our own inner critic, looking right into the heart of the most shameful and vulnerable parts of ourselves.

But, whether we like it or not, just because we refuse to acknowledge those unattractive traits at the core of who we are, does not mean they don’t exist.

What it does mean is that they hold power over us while we reject or repress them.

The first step towards inner healing is to understand that – just as with undesirable behaviour in children – our least glamorous qualities are or were the result of an unmet need.

The next step is to acknowledge that we’re now in a position to meet that need for ourselves, if it has not already been met as we’ve grown and matured.

Then it’s up to the present, adult, rational version of ourselves to identify, acknowledge, and communicate with the primitive shadow self; to bring it out into the light and show self-compassion to our younger, fallible self.

How Do You Practice Shadow Work?

The gold standard for intense shadow healing is through journaling. You can set your own schedule or perhaps take part in a 30 day challenge. Either way, using shadow work prompts can help with this process.

Note: These shadow work prompts are available as a free printable shadow work journal in two great designs!

Shadow work journal printables.

The below shadow work prompts are designed to get you to really dig deep. They’re not intended to be comfortable, and may well be quite challenging; they’re meant to be. But they’re worth it: they’ll ensure the process provides you the best results.

The more probing and difficult the questions you ask yourself, the more beneficial the process of answering them will prove.

Read: How to journal + beginner tips to create a writing ritual you’ll stick to!

How Shadow Work Questions & Exercises Can Help Restore Harmony

Shadow work is the ultimate and most valuable form of journaling: it’s the hardest to participate in, but also promises the greatest reward.

When it comes to the process of shadow work, perhaps the best way is journaling, which is an excellent technique. It can be combined with other shadow work exercises, but also brings the benefit of a written record. Writing is powerful in itself, and having something to refer back to means you’re able to track your progress too.

I’m sharing some of my favourite shadow work journal prompts below which I’ve crafted specifically to help you bring your shadow parts into the light.

I’m a huge advocate of journaling, and shadow work is the ultimate and most valuable form: it’s the hardest to participate in, but also promises the greatest reward.

What Are Some Good Shadow Work Journal Prompts to Help You Heal and Grow?

Good shadow journal prompts are any that make you squirm and cringe – they may be difficult to work through, but you can bet they’re also very effective at accomplishing their purpose.

To get the most value from your shadow work prompts, you’ll have to challenge yourself and existing negative beliefs. Note you may or may not consciously recognise them as being negative, so approach the exercise with an open mind.

Each of those below are designed for exactly this purpose, with the eventual goal of helping you on your personal growth journey and healing process.

Depending on your current circumstances and whether you have any personal wellbeing or health issues, you may choose to enlist the professional help of a licensed therapist. Either way, taking yourself through this uncomfortable process will help you to accomplish your goal of finding a greater sense of calm and peace.

Why not refer to these confidence quotes for women alongside your shadow work, to help you rebuild your low self-esteem as you dismantle your pride or other undesirable attributes?

Pin it for later:

Shadow work journaling prompts pin

75 Shadow Work Questions to Bring You Peace

For all of the reasons outlined above, journaling is my preferred method of shadow work, it’s a great way to mindfully practice.

The first time you practice, don’t put too much pressure on yourself. If you feel overwhelmed then concentrate on just a little shadow work to begin with, spending your time on just one prompt in each journaling session.

15 Shadow Work Questions & Prompts For Beginners

  1. How do you think people see you?
    i) How would they describe you?
    ii) How do you feel about that?
  1. Nobody enjoys feeling hurt, anger, rejection, betrayal, jealousy, etc. What is the very worst emotion to experience for you personally? Why? Where does that come from?
  1. What things make you judgemental?
    i) Think about a hypothetical situation in which you’d agree somebody could behave in a way you’d usually judge, yet be entirely innocent.
  1. When is the last time you felt let down?
    i) Examine how you felt and whether it was truly rational, or if you were triggered.
  1. Do you have healthy boundaries in your relationships?
    i) Is there any particular relationship that you feel could benefit from stronger boundaries?
    ii) Explore what is preventing you from having the courage to hold that space.
    iii) Can you say with complete honesty that you respect the boundaries of others?
  1. List out your core values.
    i) Are you living in alignment with them? What could you change to be more in harmony with them?
    ii) Do they match those of your childhood caregivers?
    iii) If not, explore why this might be.
  1. What do you wish people understood about you?
    i) How might you be better able to demonstrate the quality that people tend to overlook?
A pink journal lays on top of a white notepad. There's a pen on top of it and some pink confetti on the white desk beside it.
  1. What makes you feel empty? How do you tend to fill that void?
    i) What are some healthy strategies you might develop to overcome feelings of emptiness?
  1. Who has the most influence over you?
    i) Is that healthy?
  1. Who do you envy?
    i) Why?
    ii) How might you be able to work towards gaining the things they have that you feel jealousy towards?
  1. What does freedom mean to you?
  1. What areas of your life give you the most purpose? 
  1. Think about the people closest to you. What would you change about them, if you could, to create a better relationship (perhaps something to do with the way you resolve conflicts)?
    i) How does that reflect on you?
    ii) Based on this exercise, is there anything you could consider improving in yourself to help?
  1. What makes you feel most valued? 
  1. What would you most like to be recognised for?

60 More Challenging Shadow Work Prompts For Journaling

Here are some powerful shadow work journaling prompts for you to work on:

  1. Do you consider yourself to be confrontational? Why? Is this something you’re proud of or would you prefer to be different?
    i) Would others be more likely to describe you as confrontational or a pushover? How would you prefer to be viewed?
  1. Think of a relationship you’ve walked away from. Write down the reasons it’s been a positive life choice.
  1. Describe yourself with objectivity.
    i) How easy was this task? Do you know who you truly are?
    ii) Do you like who you are?
  1. What person has hurt you the most in your life?
    i) Write them a letter telling them all the things you’d like to say.
  1. What’s your biggest fear you?
    i) How might you be able to expose yourself to that fear in a safe way?
  1. What misconception do people have about you?
    i) How does that make you feel?
A journal open on a white desk with a pen and jar of sweets in the background.
  1. Do you generally feel less than, better than, or equal to others? Explore this.
  1. What memories bring you shame?
    i) Think about who you were then, what led to your behaviour, and how you’ve changed since.
    ii) Now write out the words ‘I did the best I could at the time and I forgive myself’.
  1. Think again about those memories of shame. Close your eyes and take yourself back to when you were at your very worst. Relive the feelings of that time. Now look around you and see how far you’ve come.
    i) Consider your past self as you would perhaps a younger sibling, from a position of honesty and compassion. Write your past self a letter, demonstrating understanding and forgiveness.
  1. Which traits would you least wish to be described as having?
    i) Why would it be so terrible?
  1. Do you similar trait or traits do you share with your parents or childhood caregivers?
    i) Is this a conscious decision? In what ways would you like to emulate them?
    ii) How do you actively choose (or try) to be different?
  1. What is your definition of failure?
    i) What makes these circumstances so terrible?
    ii) Imagine yourself in this situation. Write down five things you believe people would think about you.
    iii) Now write down five things you would hope people would think of you.
  1. Who regularly (or last) belittles or downplays your emotions?
    i) How does it make you feel?
  1. Think about unhealthy relationships you have currently or have had previously. What’s the common theme?
    i) Why do you think you find yourself in this kind of dynamic?
    ii) How can you recognise and avoid allowing this type of relationship to develop?
Journal beside a cup of tea and some purple flowers.
  1. What emotions tend to bring out the worst in you?
    i) Why do you think that is?
  1. When have you been self-sabotaging or destructive in your life?
    i) Examine how you were feeling at the time, and what triggered your behaviour.
  1. With whom or in which situations do you find yourself slipping on a mask or embodying a different persona?
    i) What do you think would happen if you exposed your true self?
    ii) How does that make you feel?
  1. Negative traits tend to develop in childhood as a defence mechanism. They’re useful at the time, but not as adults. List your least desirable traits. 
    i) Where do they come from?
    i) Think about their purpose, and write about more positive and productive behaviours you could use instead.
    iii) Think about others you know who display these traits too, and how they make you feel. Make a promise to yourself to remember to look past the trait to the vulnerability behind it in future – we do not know other people’s stories.
  1. Think about your friendships. Which ones make you feel safe, secure, and loved?
    i) Do you have any in which you feel isolated, pressured, or otherwise uncomfortable?
    ii) Examine why this may be and if you have any negative history.
  1. How do you tend to respond to compliments? Make a concerted effort to learn to simply say ‘thank you’, if you don’t already do this.
  1. Which relationships in your life no longer serve you? Be ruthless – nobody else will see this.
    i) Which relationships feel obligatory or dutiful. Consider how you’d feel if you allowed those relationships to dissolve, then think about whether they’re worth trying to salvage, and how you may be able to do that.
    ii) Perhaps write a letter to that person/those people.
Woman journaling with a vase of baby breath flowers in the foreground.
  1. What do you most dislike about yourself?
    i) Really examine why that is, and whether you’d feel the same level of distaste for somebody else in your position.
  1. What do you think are the worst traits a person can have?
    i) When is a time you have demonstrated these traits?
  1. What things are triggers for you?
    i) Consider where those irrational and negative feelings stem from.
  1. Do you have or have you had recurring nightmares? What’s the theme? What might it relate to?
    i) How might you face the fear causing your nightmare?
  1. What’s the worst way you’ve been taken advantage of in your lifetime?
    i) Think about the person who treated you that way, and consider their circumstances. What do you think drove them to it?
    ii) If you don’t know enough about them to answer this question, imagine what their story is. Write it down, keeping in mind that nobody is born evil. Terrible life experiences do not excuse terrible behaviours unto others, but they can help you to forgive and make peace.
  1. Now imagine somebody else is working through the previous exercise and they are picturing you.
    i) Who is the person, and what did you do to them?
    ii) What were your circumstances at the time? Write a letter to the person explaining yourself and apologising.
    iii) Have you forgiven yourself? Imagine the person writing their letter to you, and then forgiving you. Take a deep breath, and as you exhale breathe out any feelings of guilt you’ve been holding onto.
An open bullet journal with dot grid paper on a white wooden desk, surrounded by pink and yellow tulips and a candle.
  1. What’s the worst thing you’ve ever done?
    i) What drove you to it?
    ii) Have you confessed to your misdemeanour? Are you afraid of being honest?
    iii) Examine why this is and whether it’s truly valid.
    iv) Are you protecting yourself or others?
    v) Could being open about it help to bring you peace?
    vi) How might you atone for it?
  1. What authority figures (individuals as opposed to institutions) did you respect growing up?
    i) What qualities did/do they possess?
    ii) Do you share those traits? How might you develop/enhance them?
  1. Without thinking too deeply, what’s your gut reaction to the question ‘Do people respect you’?
    i) Why do you think this is?
    ii) How do you feel about this?
  1. How are you letting yourself down at this time in your life?
    i) How could you be better to yourself? Consider your health, finances, relationships, work, etc.
  1. What is the biggest lie you tell yourself?
    i) Are you being entirely truthful with yourself at this time in your life?
  1. When you are alone, what does the voice of your inner self sound like? Is it positive or negative?
    i) Consider whose voice that truly is. 
    ii) Write a letter to the person who became your inner voice, thanking them if they champion you, or challenging them if they are critical.
A woman is writing in a journal and looking pensive. She has a cup of coffee beside her and large windows behind her.
  1. What was your last uncharitable thought? Did you voice it?
    i) Was it deserved?
    ii) Were you being unfairly judgemental?
  1. Who do you owe an apology to? Make a list of everyone you can think of, even if it’s from a different time in your life.
    i) If anybody springs to mind, write them a letter. You don’t have to send it if it’s not appropriate to do so, but write it anyway.
  1. Who owes you an apology?
    i) Why? What did they do? Is it possible you misinterpreted the situation?
    ii) Write yourself a letter from their perspective, explaining the reasons for their transgression, and apologising.
    iii) Now take a deep breath, and as you exhale breathe out any resentment or hurtful thing you’ve been holding onto.
  1. What’s your biggest regret in life?
    i) How might you be able to make peace with that? Think about your circumstances at the time and give yourself permission to be okay with the fact that you did your best at the time.
  1. What’s your worst childhood memory?
    i) Who was there?
    ii) How did they comfort you or make it worse?
    iii) What would you like to say to them? Perhaps write them an unsent letter.
Image shows a woman writing in a notebook. She wears pale blue nail varnish and a creamy jumper.
  1. Do you have any other traumatic childhood memories?
  1. What situation in your life do you most wish had had a different outcome?
    i) How would it have improved your life?
    ii) In what ways is your life better for it not having worked out?
  1. Who do you feel inferior to?
    i) Objectively explore whether they have intentionally made you feel this way, or if it’s your own feelings of inadequacy creating that illusion.
    ii) How do you think they view you or feel about you? Why?
  1. Who has let you down the most in your life?
    i) Are they still around? How do you feel about that?
  1. What’s the worst character trait you have as a result of your childhood?
    i) What or who do you think caused it?
    ii) How do you feel about that?
  1. What are your parents’ best/worst attributes?
    i) How are you alike/unlike them? 
  1. What is the worst emotion somebody could provoke in you? For example, anger, betrayal, jealousy.
    i) Why do you feel so strongly about this?
    ii) Does your answer differ according to the person in question?
  1. Think about a time you were manipulative. Explore the feeling behind the behaviour – what need made you behave that way? Have you overcome that feeling?
A journal with pink Post-It notes on top of it. There are some pale pink roses beside the journal and a cup of herbal tea half in shot.
  1. How do you feel about your childhood?
    i) Was it generally positive or negative?
    ii) Who made you feel safe and who let you down?
    iii) Who were you close to?
  1. How does drama make you feel?
    i) Are you dramatic yourself?
    ii) Do people call you dramatic? How do you feel about this?
  1. Which of your traits do you find it difficult to accept? Explore why this is.
    i) Do you accept these traits in others? Do others readily accept these traits?
    ii) Think of somebody who shares this characteristic with you. Write down three things you admire about them.
    iii) This trait does not define you; write down three different ways that you are more than this characteristic.
  1. Who do you hold a grudge against?
    i) What is stopping you from letting it go?
  1. Think about a time you felt betrayed. Have you made peace with the person involved? Write them a letter explaining how it made you feel, and forgiving them.
  1. Thinking about the previous exercise; now consider when you may have behaved similarly. Has the person involved treated you as though you betrayed them? Either way, write them a letter apologising.
  1. Who have you previously had conflict with and allegedly resolved it, but you remain wary of since?
    i) How did they make you feel?
    ii) What worries you about the relationship now?
  1. How do you view asking for help?
    i) Is it a sign of strength or weakness? Why is this?
  1. What makes you self-conscious around others?
  1. Who dislikes you or treats you poorly or with disrespect?
    i) How does it make you feel?
    ii) Where does this attitude or behaviour come from?
    iii) Being very honest, is it deserved? Do you owe this person an apology?
    iv) If you do, write them a letter apologising sincerely, or reach out in some other way.
    v) Write this sentence down ten times: Other people’s opinions of me are none of my business.
  1. What makes you feel unsafe? Explore this.
  1. What could have made your childhood better? How do you feel about that?
A woman is writing in a journal on a slatted wooden table top. She wears a dark purple jumper and holds a poised pen. She has a white mug beside her.
  1. What one thing could somebody say to you to bring you to your knees?
    i) Why do those words hold so much power?
    ii) How can you begin to take the power out of those words?
  1. Who have you most let down in your lifetime, and how/why did it happen?
    i) Have you made peace with the situation?
    ii) Write a letter to the person you disappointed telling them how you feel, even if you don’t send it.
Now available as a free printable in two great designs!

Free Printable Shadow Work Worksheets

Please note the geometric design has recently been updated to reflect the additional prompts added above. The illustrated design will be updated in due course.

Want it? Head over to the resources page and sign up for exclusive access to all of our printables for free!

The shadow work journal in geometric print features:

  • 75 popular prompts
  • Most prompts have several additional questions
  • Notes page for extra space

Benefits of a Shadow Work Journal

Journaling is an excellent method to practice any kind of inner work, for several reasons:

  • Writing is cathartic,
  • Journaling provides a record for you to reflect back on,
  • Journaling can be used alongside most other forms of shadow work,
  • Writing also reinforces the thing you are writing about.

The ultimate goal is to live a more balanced and peaceful life.

If you’re looking for powerful ways to practice shadow work, using a shadow work journal with prompts is an excellent option, for both beginners and the more experienced.

What’s Inside Our Shadow Work Journal?

Image shows a woman holding a pen to a pad of paper. There's a plant in the background and some unopened pink carnations.

Our shadow work journal printable contains prompts designed to encourage intense analysis of the self. Each prompt is intended to either draw out painful memories, or force you to confront unpleasant truths about yourself.

The process may feel uncomfortable, but that simply means it’s working.

Letting go of the pain we’re holding onto in order to live a more peaceful life is the foundation of shadow work. 

The theory is that by practicing shadow work and acknowledging your shadow qualities, you’re able to unify your conscious and unconscious, and reconcile with the elements of yourself you’ve either repressed or denied.

The ultimate goal is to live a more balanced and peaceful life.

Want it? Head over to the resources library and sign up to get exclusive access to all of our printables for free!

Want even more prompts? Try these shadow work affirmations.

Shadow Work Essential Guide and FAQ

Shadow work prompts. Image shows a woman writing in a diary.

Do you ever feel that there’s something in life holding you back from achieving your full potential, but you’re unable to quite put your finger on it?

Shadow work is a messy, uncomfortable process. But it holds huge value in terms of personal growth, and can be very liberating.

Perhaps you suspect that at times you’re your own worst enemy, and you don’t understand why this pattern of behaviour persists, even when you’re aware on some level of the harm it causes to yourself and those around you?

If this describes you, then it’s well worth exploring the Jung’s theory around the shadow self, and the work you can do to heal that part of yourself to enable you to live a more balanced and fulfilling life.

What is the Shadow Self?

While some may consider shadow work to be spiritual practice, the concept of shadow selves was actually coined by psychologist Carl Jung, and refers to the unconscious parts of our personality which we reject and/or repress. 

The shadow is comparable to Freud’s ‘id’ – the primitive and instinctual part of us which is also largely unconscious and therefore devoid of good manners, existing only to satisfy and ensure our needs are met, at any cost.

Jung’s theory differs in that the idea of the shadow self evolves in response to our experiences, as a form of protection of those basic needs. 

See our shadow work story here.

Shadow Side Definition

Describing a concept is not quite the same as providing a definition of course; so, taken directly from Wikipedia to ensure accuracy:

…The Jungian shadow can include everything outside the light of consciousness and may be positive or negative. Because one tends to reject or remain ignorant of the least desirable aspects of one’s personality, the shadow is largely negative. There are, however, positive aspects that may also remain hidden in one’s shadow (especially in people with low self-esteem, anxieties, and false beliefs).

Wikipedia

Everyone carries a shadow and the less it is embodied in the individual’s conscious life, the blacker and denser it is.

Carl Jung
Image shows a man cowering from his devil concept shadow.

Shadow Work in Context of Jung’s Personality Theory

So, how do shadows work?

Before we get to the info about the different techniques of shadow work in psychotherapy, following is a brief outline about Jung’s theories regarding personality. Okay, not that brief, I recommend grabbing a coffee for this one.

If you want to skip this bit you’ll find headings for each section in the table above, or click to find out more about shadow selves to skip to that segment.

Jung on the Shadow

According to Jung, developing the shadow being is an inevitable aspect of the condition of human beings.

He explained this using enantiodromia, a concept that Jung introduced to the West and which he defined as “the emergence of the unconscious opposite in the course of time.”

This characteristic phenomenon practically always occurs when an extreme, one-sided tendency dominates conscious life; in time an equally powerful counterposition is built up which first inhibits the conscious performance and subsequently breaks through the conscious control.

Jung
Get more inspiration with the most important self improvement techniques.

Jung and Enantiodromia

Enantiodromia is similar to the principle of equilibrium in the natural world, in that any extreme is opposed by the system in order to restore balance. 

Jung said:

Old Heraclitus, who was indeed a very great sage, discovered the most marvellous of all psychological laws: the regulative function of opposites. He called it enantiodromia, a running contrariwise, by which he meant that sooner or later everything runs into its opposite.

Jung

Seemingly opposite or contrary forces may actually be complementary, interconnected, and interdependent in the natural world, and how they may give rise to each other as they interrelate to one another.

Wikipedia

Jungian Archetypes

Diagram of Jungian archetypes.

To understand the shadow of the mind and how it develops in context, it’s necessary to also understand Jung’s broader theories regarding the structure of the psyche.

The hierarchy or dominance of these dynamic archetypes determines our personality.

Jung believed the human psyche was composed of three components:

  • The ego – the conscious mind;
  • The personal unconscious – the unconscious mind, including suppressed memories;
  • The collective unconscious – the hereditary, innate part of the unconscious mind.

Jungian psychology proposes that forming the collective unconscious, we each possess multiple archetypes, manifesting as instinctive behaviours. These archetypes are unlearned, and function to process how we perceive experiences. They are innate, universal, and inherited from our ancestors.

The hierarchy or dominance of these dynamic archetypes determines our personality.

To further complicate matters, archetypes are also categorised within ‘cardinal orientations’.

What Are Jung’s Four Cardinal Orientations?

Cardinal orientations define the primary motivation that archetype seeks to realise. They include:

  1. Ego – to leave a mark on the world
  2. Order – to provide structure within the world
  3. Social – to connect with others
  4. Freedom – to feel liberated

What Are the Main Jungian Archetypes?

In resources about the Jungian archetypes, you’ll find mention of the main or chief archetypes, and depending on where you do do your research, you may see references to four or twelve of these principal archetypes. Jung defined the primary archetypes to represent the range of instinctive human motivations.

It’s worth noting at this point that Jung’s theories around archetypes have been widely criticised in modern psychology as poorly defined, eluding rigorous systematic study, and inclined towards the mystical.

While I don’t personally buy into psychology that strays away from science into metaphysical territory, I absolutely buy into the concept and value of shadow work, and having an overview of Jung’s archetypes allows for a better grounding of the principle of shadow work.

In terms of the major archetypes, the inconsistency in available information demonstrates the complexity of the theory. There are many archetypes (running into hundreds), each with an active and passive side – it gets complicated! Not least when we see the shadow itself being referred to as an archetype…

While I won’t claim to be an expert, based upon my own research my understanding is that technically there is not a shadow archetype; the shadow is an aspect of each archetype, incorporating those active and passive sides.

Here are several examples of chief archetypes and their corresponding active and passive shadows:

Archetype: The King

  • Active shadow: Tyrant
  • Passive shadow: Weakling

Archetype: The Lover

  • Active shadow: Addicted Lover
  • Passive shadow: Impotent Lover

Archetype: Warrior

  • Active shadow: Sadist
  • Passive Shadow: Masochist

Archetype: Magician

  • Active shadow: Detached Manipulator
  • Passive Shadow: Innocent One

While there are many more, the following are usually mentioned as being principal archetypes:

  1. King
  2. Lover
  3. Warrior
  4. Magician
  5. Ruler
  6. Creator/Artist
  7. Sage
  8. Innocent
  9. Explorer
  10. Rebel
  11. Hero
  12. Wizard
  13. Jester
  14. Everyman
  15. Lover
  16. Caregiver
  17. Orphan
  18. Outlaw

You’ll notice that list is longer than 12! Again, different resources will vary which archetypes they suggest as being major. 

There are two more archetype which are not usually included in this list yet deserve a special mention:

The Persona

The word ‘persona’ derives from the Latin word which literally translates to mask. Representative of all the different social masks we learn to adopt for various reasons and situations, the persona is the personality we project to the world, but is not necessarily reflective of our authentic self. 

As children we learn to inhibit socially unacceptable impulses, in order to fit in with society. The persona acts as a social mask we wear in order to adapt to our circumstances. However becoming too closely aligned with any of our social masks can result in a loss of our true self.

The Self

The Self is a dynamic concept signifying the union of the conscious and the unconscious, and representing the psyche as a whole, and is established during a process known as individuation, during which the various components of personality become unified. 

Jung’s theory suggests that a lack of harmony between the conscious and unconscious mind can lead to psychological conflict. Bringing this incompatibility into conscious awareness is key to individuation.

Due to the complexity of Jung’s theory, I find it helpful to visualise overlapping layers when thinking about archetypes and the various components of the psyche and personality. 

So, to summarise:

  • The conscious mind, the unconscious mind and the ego make up personality;
  • The Self lies at the centre of personality;
  • The ego lies at the centre of the conscious mind;
  • Cardinal orientations of archetypes exist, with dominating archetypes determining personality traits;
  • Each archetype has two polarising shadows; 
  • The Persona is the social mask we wear in order to ‘fit’ into society and be accepted.

Hopefully you feel a little more familiar with Jung’s archetypes now, so let’s get back to shadow work!

Does Everyone Have a Shadow Self?

If somebody asked you to describe yourself in one sentence, what would you say? I’m guessing you wouldn’t choose to list out all your worst traits. But you know as well as I do that they exist all the same: we all have aspects of ourselves we know do not flatter us.

Worse, as well as those characteristics we’re not proud of, we each have a shadow side hiding other grim qualities, the existence of which we’re not even aware of!

The important thing is shadow work can help us to recognise and make peace with that dark side of ourselves. But what is shadow working, how do you do it, and how can it help?

What Causes Our Shadow Selves to Develop?

As children when we express certain elements of our personalities which are deemed to be inappropriate, we receive negative feedback in the form of admonishment from parents or caregivers.

When criticism of an intrinsic part of us gives rise to feelings of shame or threatens our sense of security, this negative feedback helps form the dysfunctional and limiting belief systems about ourselves which provide the perfect environment for our shadow self to develop.

Shadow work pin.

Shadow traits will often be negative, but not always – it can be any fundamental feature of our character that has received disapproval which are processed as painful or otherwise negative experiences.

Any attribute that we perceive to be inferior, wicked, or otherwise incompatible with our conscious self-image, is consigned to our unconscious and becomes part of our shadow self.

Each of us adapts our behaviour according to these external cues, in order to attain acceptance, first from our parents and later from our peers.

This process inevitably leads to the subconscious mind shutting down and rejecting or repressing aspects of our personality which we’ve learned are undesirable. 

Any attribute that we perceive to be inferior, wicked, or otherwise incompatible with our conscious self-image, is consigned to our unconscious and becomes part of our shadow self.

How Do I Identify My Shadow Self?

Awareness is the first step to beginning to work on acknowledging and accepting your shadow parts – but how do you recognise the unconscious parts of yourself that you’ve repressed and hidden for so long?

If you consider that like photograph images, every facet of personality has a negative, you can begin to apply the concept to your own character.

The qualities you would use to describe yourself are those of which you’re consciously aware, and their negative is likely to be tucked away in your shadow.

Image shows a man sneaking a look at his devil concept shadow.

Psychological Projection of the Shadow Self

Fascinatingly, part of Jung’s theory is psychological projection: those characteristics we find most unflattering or irritating in others, are likely to be ones which we ourselves also possess, but are unconscious of or deny.

Therefore the people in our lives who provoke strong feelings within us offer clues about our shadow parts: they mirror and reflect the qualities in ourselves which we repress.

A perceived personal inferiority is recognised as a perceived moral deficiency in someone else.

Wikipedia

You may, for example, consider yourself to be an introvert; but that may be because as a child you were discouraged from being excessively loud and as a result you now dislike extroverted behaviour because your own is repressed.

Or, if you have colleagues at work whose arrogance infuriates you, perhaps if you look deep within yourself you may find a similar trait consigned to your shadow.

Anybody who rubs you up the wrong way or, conversely, who you greatly admire or perhaps even envy, can help you to identify your shadow parts.

You could ask yourself these questions about the people who evoke powerful reactions in you:

  1. Who do you have strong feelings about?
  2. Who do you despise or place on a pedestal?
  3. Who fascinates you?

If you feel an overwhelming rage coming up in you when a friend reproaches you about a fault, you can be fairly sure that at this point you will find a part of your shadow, of which you are unconscious.

Von Franz

But, remaining blind to our dark shadow and refusing to acknowledge these projected characteristics in ourselves gives them power, and that’s why Jungian shadow work is so valuable.

Shadow work. Image shows a woman putting two puzzle pieces together.

How Does Your Shadow Self Manifest in Conscious Daily Life?

It’s widely accepted in these types of circumstances that the shadow self has spoken.

Anything in your life which you know is a trigger for you, but you don’t understand why; any destructive patterns of behaviour; any irrational or defeatist thought cycles are likely rooted in your shadow self.

Leaving these issues unresolved is what allows them to fester and continue to control and negatively impact your life and relationships.

Have you ever said something and instantly regretted it? This phenomena is so common that the phrase ‘opened mouth before brain engaged’ has been created to describe it – and it’s surprisingly accurate.

It’s widely accepted in these types of circumstances that the shadow self has spoken.

Here are some of the negative emotions a shadow manifests as:

  • Self-sabotage
  • Negative inner dialogue
  • Anxiety
  • Depression
  • Lack of confidence
  • Jealousy
  • Codependency
  • Resentment
  • Judgement
  • Bitterness
  • Anger and aggression
  • Addiction
  • Power struggles
  • Guilt and Shame

But, if we face and accept our negative shadow qualities, then we can bring them into the light and make peace with them, overcoming associated mental health issues.

Likewise, we can rediscover those attributes which were not encouraged or endorsed by family members when we were children and which we therefore turned away from. We do this with shadow work.

Shadow work is critical to personal growth. By committing to it, you are making the conscious decision to take charge of the less attractive parts of yourself, therefore taking away their power.

What Are the Benefits of Shadow Work?

Confronting our disowned self is a brave act, because it means looking inside ourselves at the most painful and ugly parts, which we’ve worked hard at hiding, even from our own consciousness.

But failing to do so is to allow our difficulties to go unchallenged, and ultimately persist.

Shadow work is critical to personal growth. By committing to it, you are making the conscious decision to take charge of the less attractive parts of yourself by owning your shadow, thereby taking away its power.

Image shows a man confronting his devil concept shadow.

Living in a shadow is exhausting, it uses up a lot of emotional energy trying to outrun it, yet you never will because it’s simply not possible. The only way to conquer the shadow is to bring it into the light, accept your darkest parts of your darker side, and show them compassion.

It’s a big undertaking, but the only alternative is to continue living in your own inner shadow.

Both are draining, but it’s surely preferable to expend your energy on a positive goal, with a valuable outcome, one which promises freedom from the difficulties you’ve repeatedly faced thanks to your shadow self?

If you no longer want to feel stuck in a negative cycle, if you want to be free from the constraints of your own personal demons and finally feel liberated, consider shadow working.

Beginning the process of shadow work means you can expect to gain:

  • Better understanding of yourself,
  • Improved insight into your triggers,
  • Decreased judgement of yourself and others,
  • Increased ability to set healthy boundaries,
  • Clearer sense of self and personal values,
  • Improved communication with others,
  • Better and stronger relationships with others,
  • Enhanced state of wellbeing,
  • Peace of mind.

Shadow Work Writing FAQ’s

If you’re still looking for more information on shadow work questions and prompts, the following FAQ should help you.

1. How to Get Started With Shadow Work

The starting point with shadow working is having a good understanding of the concept. Once you know the theory, your self-awareness will grow as you go about your daily life, which by itself is beneficial positive aspect or the work.

If you’re interested in reading more on the subject of the human shadow and shadow work therapy, you may like to try these shadow work books:

If after delving into shadow work you feel overwhelmed, it may be worth seeking professional help with the practice.

2. How to Do Shadow Work

As you go about your life with this enhanced awareness, so you’ll be in a stronger position to decipher and decode your shadow self, learning which behaviours serve you and which are established reactions.

Over time you’ll find yourself better able to pause and respond thoughtfully and rationally. Your triggers will diminish as you discover their origins and remove their power.

3. How Does Shadow Work Differ to Inner Child Healing?

If you’ve heard of inner child work you may have noticed that there’s considerable crossover between the two concepts, but there is a difference:

The shadow self consists of the dark parts of ourselves which we reject, deny, and essentially disown. We don’t want them – but they remain nonetheless, as a dark shadow following us around.

As mentioned, bound up within the concept of the shadow self may also be buried dreams and ambitions which we’ve squashed and repressed.

By contrast, our younger self or inner child comprises the wounded parts of ourselves which have never been allowed to heal, resulting in past trauma which we still carry around today. These hidden aspects of ourselves are ones which we would ideally acknowledge, feel, and let go of.

So, inner child work may be a facet of shadow therapy.

4. Shadow Work Techniques

There are different ways to participate in the practice, and different parts you can employ depending on where you are in your shadow work journey and how deeply you want to work.

Following are a few suggestions for shadow work techniques.

Each one provides clues as to what’s really going on for you, below the surface, in your shadow.

1. Journaling prompts For Shadows Work

One of the best techniques to get started with shadow working is through deep shadow work prompts. Journaling is a safe space and valuable and powerful tool for self-reflection of our inner world, and that’s the foundation of working on your shadow self.

Journaling for shadow work. IMage shows a woman writing in a journal.

While shadow journaling is a really integral part of shadow work because it allows you to record and analyse your progress, the very most important aspect of the practice is self-awareness. Therefore, journaling is a useful method to use alongside any shadows work you engage in.

2. Noticing Your Emotional Reactions

Most of all, notice patterns.

Awareness of any strong reaction you wouldn’t usually notice is crucial to the process of shadow work.

Actively engage in noticing:

  • Your triggers,
  • Your reactions (as opposed to measured responses),
  • Your irrational feelings,
  • Your negative thoughts and actions.

Most of all, notice patterns.

3. Challenging Your Conscious Goodness

If we’re not being modest or coy, it’s easy to state our good character traits – the very best things we believe about ourselves or strive to be. But, whether or not we like it, for each good quality there is a contrasting opposite one: our shadow part that we’re repressing or denying.

None of us are perfect, and while we’re all capable and even programmed to project our best face to the world, it’s vital for our wellbeing that we also give ourselves space to be our authentic selves.

Back view of businessman looking at question mark instead of head of his shadow.

That includes the good bits and the bad, in order that we don’t have internal conflicts which cause us psychological harm or manifest as self-sabotage.

Get curious about that shadow element of yourself which you reject; accept that part of yourself; learn to be okay with being both mature and childish, or sensible and silly. Rejoice in acknowledging and accepting your whole self with greater authenticity.

4. Shadow Work Affirmations

Shadow work affirmations can be intense – but effective.

Unlike other kinds of more positive affirmations, these are very much still shadow work.

As with all exercises focused on illuminating your shadow, the activity may be challenging and leave you feeling a little drained.

But, the pay-off will be worth it: you will be moving towards a good place, one where you have a fundamental belief that you are a good person, so you can enjoy a more peaceful existence.

You may also like these self empowerment affirmations.

By showing an interest in shadow work, you’re already working towards self-improvement and becoming the best version of yourself. The ability, desire, and openness to recognise and identify your shadow self is half the battle won. 

5. What is Some Background on Shadow Work?

Shadow work is a powerful practice and an intense form of inner work, based on Jung’s theory of the shadow. 

In the wider context of our day to day lives, our shadows do not serve us well.

The unconscious part of our shadows tend to develop as a reaction to painful past experiences. The character traits we develop are primitive – and not attractive qualities and for this reason we repress or deny them in our conscious life.

This allows them to live as shadows in our subconscious mind, where they tend to negatively influence our behaviours without our conscious knowledge or understanding.

While the existence of our shadow parts makes sense in terms their capacity to offer self-preservation, in the wider context of our day to day lives, they do not serve us well.

Spending time actively seeking out and illuminating our shadow can effectively remove its power.

Shadows are often expressed via projection, and you may recognise elements of yours by observing specific people or situations which trigger unpleasant or heavy feelings in you.

Left unchecked our shadows can lead to self-sabotaging behaviours such as:

  • Jealousy
  • Resentment
  • Bitterness
  • Anger and aggression
  • Addiction
  • Guilt and shame

However, spending time actively seeking out and illuminating our shadow from its dark place can effectively remove its power.

There are different methods to achieve this through various shadow exercises, with shadow work journaling being one of the best options.

6. What Is the Benefit of Shadow Work Questions?

Shadow work journal prompts. Image shows a woman writing in a diary.

Working your way through these deep questions – and perhaps revisiting some of them regularly – is a wonderful way to identify your weaknesses, and work on them in a healthy way, with compassion and self love.

Practicing shadow work in as incredibly powerful tool to facilitate this process.

They may also help you to recognise painful truths about relationships which you’ve repressed or denied. And, crucially, to consider what you learn from a non-judgemental perspective. We can’t control others, we can only control ourselves, and this is the foundation of shadow work:

Conscious awareness and acceptance of our faults and limitations, forgiving ourselves and others, and letting go of the pain we’re holding onto in order to live a more peaceful life. 

What Does Shadow Work Mean Spiritually?

Some people associate shadow work with Law of Attraction, and believe that practicing is a process through which you can raise your frequency and connect with your higher self on a deeper level of consciousness.

While some may enjoy such experiences, important things to note are that shadow work has:

  • Legitimate psychological foundations
  • Genuine benefits

For me, contemplating shadow work questions is more about a reflective experience of surrender, acceptance, compassion, and unconditional love for yourself.

Practicing shadow work is an incredibly powerful tool to facilitate this journey of self-discovery and personal development.

You may also like these journal prompts for personal growth and self discovery.

Janie

Friday 3rd of May 2024

I'm remembering bits and pieces of an ugly childhood and I wmat to work through it.

Jami

Thursday 7th of December 2023

I find it interesting and I'm hoping it helps me.

Janie Kincaid

Tuesday 22nd of August 2023

Thank you very much.

Tristin

Sunday 1st of January 2023

Can’t wait to work on myself

Carol

Thursday 9th of June 2022

I understand that Shadow Journaling can help one recognize and acknowledge characteristics of self. However, how does one process this information? For example, which characteristics are extremely self destructive and which are generally unhealthy but can be tolerated? What characteristics can be recognized as advantageous if transformed as a positive characteristic used to develop self esteem or increase qualities of relationships?

One can read platitudes about being positive to develop personal growth: be around positive people. you are more than people think you are. These are included on another page of this website. How do these platitudes and unrealistic situations help? Especially when one will view these instructions through the lens of one's lack or self worth or the lens of anger?

Kate Tunstall

Friday 10th of June 2022

Hi Carol,

These are really interesting questions. Please note that I am not a qualified health professional, however I've been where it sounds like you are and have come out the other side, so I hope that I can offer some worthwhile advice.

I am conscious about sharing platitudes without substance, and I hope that if you find the right articles you'll see that I go beyond doing that.

First and foremost, drawing on personal experience, if you choose cynicism over all else, making positive changes will not work. You have to be ready to truly want those changes to improve your life. For me, having a family made it an imperative, but we all have to find our own reason.

Rather than re-hash the articles I've spent hours crafting, I would like to point you towards a few posts which I hope will help you. You can find them here.

Thank you for taking the time to comment; you have given me the nudge to get started on a new project I've had to on the back-burner due to other commitments, which will be sharing practical exercises to begin the process of developing a more positive and healthy mindset. If you check back in a few weeks, I hope you'll find more of what you're looking for.

Thanks, Kate