Shadow Work Journaling

To make your own journal, consider keeping track of:   

• Exaggerated responses to people or things

• Emotional outbursts that are too strong for the situation

• Any time you feel uncomfortable or upset at strangers or people you barely know

• Addictive behaviors

• Unexplained feelings, such as depression, anxiety, sadness, or anger

• Lingering moods that don’t match how you want to feel

• Things you do or say that hurt other people

• Repetitive arguments or conflicts

​

Recommended:

• Observe and write down your inner dialogue during an emotion or action. 

• Jot down the feelings that go with your thoughts.

• Note any bodily sensations. 

​

Benefits of shadow work may include: 

• Fewer feelings of blame and shame

• Learning why you have big emotional reactions

• Revealing and healing trauma

• Shedding light on your strengths and weaknesses 

• Learning healthy coping skills and how to set boundaries

• Improving your personal or professional relationships 

• Tapping into creativity 

• Stopping negative self-talk

• Less hurt to yourself or other people 

• Boost your well-being

• Improve your people skills

• Lessen how often you go to the doctor

​

Researchers have found that exploring how your past connects with your present may help

with mental health conditions such as: 

• Depression and anxiety

• Emotional issues that lead to physical symptoms 

• Eating disorders

• Complicated grief

• Personality disorders

• Substance use disorders

• Posttraumatic stress disorder (PTSD)

​