The Courageous Path of Shadow Work

Most of us have been taught to fear darkness. It is believed that shadows harbor people and unwanted surprises that can frighten, harm, or attack us. Light is where the known, respectable world lives. It is easier to believe in what we can see and distrust what we cannot. Certainty comforts us.

Yet, almost everything that light touches casts a shadow. Stand in the shadow of a tree on a hot day to appreciate the power of the dark side. Admire the outline of a flower in the glow of the golden hour, just as the sun is setting, and you will find art in silhouette. 

Shadows are the dark side of light. They exist together. Both have value.

When I first became a coach, I unknowingly embarked on a self-discovery journey. One of my first coaches, who helped me to see the impact of true personal transformation, said, “You can’t take a client deeper than you’ve been.” 

He meant going deeper into the darkness of “shadow work,” a term that describes the process of exploring and integrating the hidden or repressed parts of ourselves—the aspects we often deny, avoid, or judge.

At the time, I didn’t know what shadow work was, nor did I believe it could help me become a better coach. The resistance I felt as we talked—the tightness in my chest, the slight holding of my breath—was a clue pointing toward important work waiting to be done in the shadows of consciousness.

Shadow work helped me become a more compassionate, empathetic human. An unexpected side effect was the powerful impact it had on my clients, my life, and all of my relationships when I did the work on myself. 

I discovered that when my nervous system felt safe enough to acknowledge those disowned parts of myself and the identities I constructed to protect them (such as “being the good girl”), a profound sense of wholeness emerged—one that radiated outward into every aspect of my life.

WHAT IS SHADOW WORK?

Carl Jung was a Swiss psychiatrist and psychoanalyst who developed the concept of shadow work. He also developed many well-accepted concepts relating to personality, including introversion, extroversion, and individuation—the process of becoming one’s true self.

Shadow work is about facing your ‘inner dark side’, the subconscious behaviors that unknowingly influence your actions, words, beliefs, and experiences. Your dark side, or shadow, represents the parts of yourself that have been suppressed or denied due to societal expectations, upbringing, or personal experiences. During childhood, we develop a shadow side to hide the parts of ourselves that are not safe, accepted, or “good”.

This development is actually a brilliant nervous system adaptation. When certain emotions, traits, or desires felt dangerous to express—perhaps they led to rejection, criticism, or even physical danger—your survival system learned to tuck them away. This protection mechanism helped you survive, but as an adult, it often limits your capacity for authentic expression and connection.

And… we ALL have a shadow side. You can run from it. Or you can run into it. The invitation is to find the hidden wisdom in it through thoughtful self-examination of your shadow.

The work is not to place blame, rehash your past, or mull over past mistakes. The goal is to make peace with the circumstances and choices that made you. Most importantly, the biggest win is to make peace with yourself.

BENEFITS OF SHADOW WORK

The simple truth is: there is healing in your hidden places. By being honest with yourself—about yourself—you gain conscious clarity about how to uniquely improve the quality of your life and relationships. That means shadow work is a gateway to tap into your true power.

From a nervous system perspective, shadow work releases energy that’s been trapped in maintaining these internal divisions. When we hold parts of ourselves in shadow, our bodies must maintain constant tension to keep these aspects hidden. This vigilance requires tremendous energy that could otherwise be channeled into creativity, connection, and joy.

Shadow work opens the space for whole-hearted experiences, more presence, fulfilment, inner peace, and authenticity. It creates reconnection with our truest selves, the inner child, and paves the way for a deeper capacity for joy, love, and belonging.

Research shows that integrating disowned parts of ourselves can reduce anxiety, depression, and even physical symptoms related to chronic stress.

Some specific benefits I’ve witnessed in myself and clients include:

• Less reactivity in challenging situations as triggers lose their unconscious power
• Increased capacity to hold boundaries without guilt or shame
• Greater compassion for others’ struggles and imperfections
• More authentic relationships as pretenses fall away
• Enhanced creativity when energy is no longer spent on suppression
• Improved physical well-being as chronic tension patterns are released
• A profound sense of “coming home” to yourself
• An increased capacity to experience joy without comparison

As Jung so beautifully expressed: “I would rather be whole than good.”

JOURNAL PROMPTS FOR SHADOW WORK

First, it’s important to remember that shadow work is not about “fixing” yourself. It’s about reconnecting with your true self, your whole self. 

The first and (maybe) only step is noticing yourself. 

1. When do you feel angry, hurt, or annoyed? Notice not just the situation but the physical sensations that arise. Where do you feel these emotions in your body? What memories or patterns might be connected?
2. What are your pet peeves? Our strongest reactions often point directly to disowned parts of ourselves. The qualities that irritate us most in others frequently reflect aspects we’ve rejected in ourselves.
3. What do you feel you “never” get, and what do you feel you “always” get? These patterns reveal beliefs about worthiness and what you allow yourself to receive. Track any chest tightening or throat constriction as you reflect.
4. When do you feel compelled to do something? Compulsions often signal shadow material—parts trying to get needs met in roundabout ways because direct expression feels unsafe.
5. When do you feel resistance to something or someone? Resistance is protective—a signal from your nervous system that something feels threatening. What might it be protecting? What happens if you gently breathe into that resistance?

To notice yourself begins with feeling your feelings (instead of resisting them), and being curious about why you feel something. Remember, emotions are simply energy in motion through your body. They become problematic only when suppressed or denied.

The word “e-motion” conveys the idea of “energy” in “motion”. So, it’s especially important to notice when an emotion feels “stuck” or repetitive because it is likely a signal (perhaps a siren-call) that something within you begs to be noticed and addressed.

Once again, the goal is not to “fix” yourself but to unify yourself—to create enough internal safety that all parts of you can coexist in harmony.

A FEW RECOMMENDATIONS

Start small and create safety first. Before diving into deep shadow work, establish practices that regulate your nervous system—gentle movement, nature time, adequate rest, and supportive relationships. This creates the container that makes shadow work possible.

Practice self-compassion meditation before and after shadow exploration. Place one hand on your heart, the other on your belly, and offer kindness to all parts of yourself—especially those you’re just beginning to acknowledge.

You can engage a therapist or a coach to help with shadow work. It can be helpful to have someone else guide you. But shadow work doesn’t require the aid of a professional. 

A gentle, curious practice of asking yourself searching questions, like the 5 questions above, can be powerful. Take your self-awareness even further by meditating and journaling your answers.

After shadow work sessions, try some grounding breath work to regulate your nervous system. If you notice deeply traumatic memories coming up, talk with a trusted friend, coach, mentor, or therapist.