What is shadow work? An expert breaks it down for us

“Reactive behaviour, impulsive patterns, unconscious actions and avoidant tendencies may indicate a need for shadow work.”

Recently, someone mentioned to me that they were doing a lot of ‘shadow work’. At the time I just nodded and listened, not wanting to question them too much on the topic (asking a stranger about their ‘shadows’ feels a bit intrusive). I also thought I already knew about the subject, but on reflection, I realised I knew very little. Sure, I’d heard of the concept, but maybe it was just a buzzword I’d heard enough times to think I was familiar with.

So what is shadow work? All of us have attributes, impulses or qualities we feel aren’t in alignment with who we want to be, whether they’re issues we struggle with daily or problems that come up when we least expect them. Shadow work is a practice that attempts to uncover and reintegrate these aspects of ourselves.

Interested to hear how others navigate the world? Head to our Life section.

After an intense year that challenged me in more ways than I could ever imagine, I decided it was time to uncover some of my shadows. Although it can be a little scary, speaking to Melbourne life coach Marion Miller has helped me feel much more informed and prepared to start this journey. Aside from being a life coach, Marion is also a counsellor and mindfulness teacher and has studied the theories of Carl Jung extensively, who coined the term ‘shadow self’. Below, she shares her insights.

Can you define what shadow work is for our readers who might be unfamiliar with the term?

Shadow work is a process through which we seek to uncover and integrate the unconscious aspects of our psyche. These can include fears, repressed emotions, resentments, desires, traumas and dissociated or exiled parts of our personality. While Carl Jung popularised the theory, indigenous cultures have explored the shadow self since ancient times.

Shadow work can be particularly challenging as it requires creating the right conditions for the shadow to be revealed, which takes time and patience. Unlike some forms of personal development and therapy that focus on positive aspects, shadow work delves into the less socially acceptable parts of ourselves. Integration of one’s shadow cannot be forced; it requires a patient approach and an acknowledgment of the shadow’s inherent influence on our psyche.

What are some signs that someone has work to be done in this area, and where could they begin?

Reactive behaviour, impulsive patterns, unconscious actions and avoidant tendencies may indicate a need for shadow work. However, it’s important to recognise that most individuals have some form of shadow personality and could benefit from understanding it better. Even leaders can have shadows that impact entire organisations, making shadow work beneficial for those in positions of power.

I suggest starting small by exploring fears, doubts, impulses and aspects of oneself that are usually hidden or disliked. Approaching it non-judgmentally through techniques such as journal writing, visualisation and meditation can be effective. It’s crucial to be compassionate and patient with oneself throughout the process, treating oneself as kindly as one would treat a friend going through a difficult time.

Could you walk us through how you’d approach shadow work with a client?

In my holistic counselling or coaching sessions, after establishing trust, I may invite the client to explore their shadow. With their consent, I guide them to turn their attention inward, allowing them to observe and express what arises from their shadow. This process involves imaginative exploration, conversation and inquiry into the needs of the shadow, often resulting in emotional release or subtle shifts. Shame or guilt might be present and can often be transformed into acceptance and understanding of what might be beneath it. 

Meditation, journaling and dream analysis are effective tools for beginning shadow work independently. There are lots of shadow work journaling prompts that can help you get started self-reflecting and a regular journaling practice can help you start to see things more clearly. Exploring dreams through active imagination and symbolism can offer valuable insights. In addition to writing about dreams from all the different perspectives of the dream, you can explore drawing or painting the vivid imagery in the dream to garner insights from the shadow. However, working with a therapist or counsellor experienced in shadow work is highly recommended for deeper exploration and guidance through the process of integrating the shadow self.

What are some challenges people may face while doing shadow work and how can they recognise progress?

Progress in shadow work is often marked by a greater understanding and acceptance of one’s shadow personality, leading to decreased anxiety and self-sabotaging behaviours. Individuals may also experience increased compassion towards themselves and others, feeling more whole and present in their lives. Shadow work can be challenging due to its potential for triggering intense emotions and its slow, nuanced nature.

Working without proper guidance can be risky, potentially leading to re-traumatisation or intensified emotional distress. It’s important to approach it with self-compassion and a curious and friendly attitude rather than one that seeks to fix something. Working with a trained professional who can provide a safe space and guidance through the process, especially when painful emotions show up, [will help facilitate] acceptance and integration.

Lastly, is there any important information you would like to share with people who are interested in starting or continuing shadow work?

If you’re interested in shadow work, consider finding a therapist with a Jungian approach and approach the process with patience and gentleness. Remember that shadow work unfolds gradually and may reveal itself when you’re ready. Utilise tools such as art, dream analysis and mindfulness to deepen your exploration, and ensure you have the necessary support and resilience to navigate the journey effectively.

You can find out more about Marion’s work here.