I’m no stranger to looking inward. I’ve done “The Artist’s Way” and swear by morning pages. I free-write, light candles, and set intentions during new moon rituals when the mood strikes, meditate a few times a week (thanks to a Transcendental Meditation scholarship from the David Lynch Foundation), and when I need grounding, I reach for books by Tara Brach or Thich Nhat Hanh. Reflection has long been a part of my spiritual and emotional toolkit. Lately, I’ve felt called toward something a little deeper — something a bit messier, more mysterious, and definitely more honest. Which brings me to shadow work.

“Shadow work isn’t about perfection or punishment — it’s about gently getting to know the parts of yourself you’ve hidden away, and learning to hold them with compassion.”

No, it’s not about engaging with infernal spirits or divination. (I’m not going to lie — I definitely thought this was shadow work when I first heard the term in undergrad.) When I first encountered this practice, I was a bit intimidated. And truthfully, the concept *can* feel a little overwhelming with all this talk about “facing your shadow” and “meeting your inner darkness.” What I’ve come to learn is that shadow work isn’t about perfection or punishment — it’s about gently getting to know the parts of yourself you’ve hidden away, and learning to hold them with compassion. 

Odds are, you might have unwittingly done some shadow work and you didn’t know it. Ever had a moment of envy that surprised you? A reaction that felt bigger than the moment called for? Or, even a dream that lingered long after the morning? Well, you’ve already brushed up against your shadow. And you’re not alone.

So let’s get into it together. 🖊️📖

Well, what exactly is shadow work? Who developed it?

To start, shadow work is the process of exploring and integrating the unconscious parts of ourselves — AKA, those aspects we’ve suppressed or denied due to societal expectations, upbringing, or personal experiences. Coined by Swiss psychoanalyst Carl Jung, the “shadow” encompasses traits, emotions, and impulses that we consider undesirable or incompatible with our self-image. These can include feelings like anger, jealousy, or vulnerability, as well as hidden talents or desires we’ve neglected.

“Coined by Swiss psychoanalyst Carl Jung, the ‘shadow’ encompasses traits, emotions, and impulses that we consider undesirable or incompatible with our self-image.”

Engaging in shadow work involves bringing these hidden facets into conscious awareness, allowing us to understand and accept them as integral parts of our whole being. As Psychology Today notes, “Shadow work is the unification of who we consciously are with the parts of ourselves that we repress; it is the integration of the bad and the ugly with the good, so that we become complete beings.”

By acknowledging and embracing our shadow, we can reduce internal conflicts, improve our relationships, and foster personal growth. This process helps us become more authentic and self-aware, leading to a more balanced and fulfilling life. Sounds pretty good, right?

Why is shadow work worth it?

Shadow work can sound intimidating. After all, no one loves to sit with the parts of themselves they’ve pushed away (um, myself included). But the truth is, there’s deep healing waiting in those hidden places. By getting honest about our triggers, overreactions, fears, and unmet needs, we stop letting them run the show unconsciously. And that’s powerful.

“By getting honest about our triggers, overreactions, fears, and unmet needs, we stop letting them run the show unconsciously.”

At its best, shadow work creates space for more ease, clarity, and authenticity. It softens our self-judgment and builds self-trust. “Shadow work helps us reincorporate the parts of ourselves that we’ve denied permission to exist,” writes Reddit user Saleibriel in a surprisingly thoughtful thread. “It helps bring them back into a sort of voluntary alignment with the person’s desired behaviors.” That reintegration process can reduce internal conflict and expand our capacity for joy, connection, and presence.

As Cristina Farella, founder of Eighth House Astrology and the astrologer behind the MUSICA UNIVERSALIS Oracle Deck, explains, shadow work isn’t just psychological — it’s spiritual and cosmic, too. “Astrology is a beautiful tool for uncovering insight about our shadow,” she says. From planets in the 8th or 12th houses to your Moon sign and Pluto’s placement, the birth chart offers symbolic entry points for identifying and gently tending to hidden parts of the self.

“The Moon,” she adds, “can often represent the kind of care we didn’t receive in childhood that we really needed…which can lead to qualities that we keep ‘in shadow.’” Asking whether you felt safe expressing the traits associated with your Moon sign and house can be a powerful journaling prompt for inner child connection and healing.

How to gently begin shadow work:

Curious about shadow work but don’t know where to start? You’re in the right place. 

Here are a few approachable ways to dip your toes in:

1. Start with reflection

Try journaling through small moments of discomfort: envy, judgment, or even embarrassment. Ask yourself: “What part of me is showing up here that I usually try to avoid? What might this emotion be trying to teach me?” Morning pages — a daily freewriting ritual from “The Artist’s Way” — are great for uncovering these patterns without overthinking.

2. Explore your birth chart

Cristina recommends looking at your moon sign and house placement as a gentle place to begin. “Do you feel you were able to safely express those qualities growing up? If not, how can you offer that space to yourself now?” She also points to Pluto’s house placement as a guide for the areas of life where shadow work may be most potent.

3. Work with moon phases

The balsamic phase — just before the new moon — is a natural time to connect with your shadow. “We’re lower energy, more inward, and more focused on the past,” Cristina explains. Instead of resisting it, use that time to journal, rest, and reflect. Let your shadow speak.

4. Seek out a guide or practice

Whether it’s a trusted therapist, intuitive reader, or tarot practitioner, having someone mirror your experiences with compassion can be transformative. Practices like meditation, Reiki, or even dreamwork can open up space for insight to emerge.

5. Let go of the myth of “fixing yourself”

Shadow work isn’t about becoming a better person. It’s about becoming a more whole one. “Even the most challenging placements in a birth chart,” Cristina says, “aren’t a sentence; they’re a road map to healing.” The same is true for our shadow: it isn’t a flaw, it’s a clue.

Journal prompts for your shadow work practice:

Now, it’s your turn to put pen to paper (or fire up a Word document or try a voice memo!). 

These prompts are designed to help you explore your shadow with curiosity, not judgment. Try choosing one at a time and letting your words flow — no need to edit or make it “sound nice.” Just be honest.

  • What part of myself do I try to hide from others? Why?
  • When was the last time I felt triggered or overly reactive? What was I really feeling underneath?
  • What traits or behaviors in others bother me the most? Do I see echoes of that in myself?
  • As a child, what qualities in me were discouraged or dismissed? What did I learn to keep quiet about?
  • When do I feel the most inauthentic? What am I trying to protect or avoid?
  • What’s one “shadow” trait I can start to explore with more compassion?
  • How might I offer understanding to a past version of myself — the one who first learned to hide this part?
  • What’s something I secretly envy and what unmet desire or unacknowledged part of me does that envy point to?
  • What have I been punished (or punished myself) for feeling? How has that shaped who I’ve become?
  • If I let go of who I think I should be, what version of myself might emerge from the dark?

Shadow work doesn’t have to be all-or-nothing. It’s not about excavating every hidden corner of your soul all at once. It’s about building a relationship with yourself that’s rooted in honesty and care. As I begin my own journey with this practice, I’m reminded that wholeness isn’t about being perfect. It’s about making room for all that we are, which includes light, dark, and everything in between.

Stephanie Valente is a Contributing Editor at The Good Trade. She is a copywriter and editor covering wellness, commerce, lifestyle — and more — for publications like Brooklyn Magazine. Based in Brooklyn, she’s often writing poetry, getting lost in a book, or hanging out with her dog.