How well do you know yourself? If you’ve invested any time, energy or money into therapy, meditation, mindfulness and so on, the chances are that you’re reasonably self-aware.

And the path to self-discovery is by no means easy. While we might be used to tapping into some uncomfortable truths in a therapeutic setting, the concept of shadow work takes self-awareness to a whole new level – and you’d better be prepared to go deep.

If you’re interested in exploring the darker corners of yourself, shadow work might be just what you need – but proceed with caution. Here’s everything you need to know, according to the experts. 

For the uninitiated, shadow work is about focusing on the sides of ourselves we usually shy away from – the dark side of our personality.

“The origins of shadow work can be traced back to Carl Jung, a Swiss psychiatrist and psychoanalyst,” explains psychotherapist Kamalyn Kaur. “According to Jung, ‘shadow’ describes the ‘dark side’ of our personality – the parts of us that we repress, deny or suppress because they are considered to be unattractive, unacceptable or, in some cases, in conflict with ourselves.”

Even within the safe space of therapy, there might be aspects of ourselves we don’t want to explore. Shadow work is about confronting and facing these hidden or subconscious parts of our personality and, vitally, learning how to cope with them. But it’s important to note that it’s not about getting rid of these darker sides.

“Shadow work is about being able to sit with the silence and looking at our darker traits – noticing and being aware of them,” explains Tracy Richardson, a therapist and founder of Serendipity Wellness. “But it’s not necessarily about overcoming or healing them; they are not negatives, they are part of the reasons we are as we are. You’re not trying to get rid of darkness, but to cast a light upon it.”

The basic premise is that exploring our shadow gives us opportunities for personal growth – it can be used to improve self-awareness, for self-discovery and spiritual growth.

Who is shadow work suitable for?

Shadow work can be suitable for people who want to enhance their self-awareness and work on changing their approach to certain situations. For example, if you’re facing repeated life challenges or constantly finding yourself in toxic situations or relationships, or if you’re prone to repressing your emotions and struggling with embracing success or happiness. 

And the experts believe it can have many benefits – both mental and physical. 

Improved relationships

“As you begin to understand and accept your shadow you won’t be so easily triggered by those around you,” explains Kaur. “You’ll be able to communicate your feelings more easily and you may notice that you are more accepting of others.” 

This will in turn enable you to feel more empathy with others, and if you’re better able to understand and communicate your own needs and wants, it leaves less room for resentment to creep into your relationships – whether personal or professional. 

Gain more self-awareness

“Shadow work is like shining a light on the darker side of yourself,” says Kaur. “In doing so, you’ll gain an improved awareness and understanding of yourself, including how you interact with others, why you interact in certain ways and how you show up in the world in which you are living. 

“As you integrate your shadow, you begin to approach an authentic, more realistic version of who you really are.”

Enhanced energy and improved physical health

“This type of therapeutic work allows you to face and consequently release the burden of your past experiences,” says Kaur. Traumas, childhood experiences or unhealthy relationships have a habit of sticking around and we carry the burden of them with us everyday. One of the aims of shadow work is to cast a light onto these and, much like those childhood fears of the dark, they will often (but not always) disappear. 

It allows us to move forward freely

Ever wondered why you are stuck in a loop of self-destructive behaviour patterns? Even when we know something isn’t working for us, it can be hard to find a different approach. 

“It may be old programming that keeps you in a loop and coming back to the same thing,” explains Richardson.  “By becoming aware of this, you can make a choice to act differently to move yourself forward. Shadow work is about transformation and loving the parts that are often harder to love.”

Shadow work can bring up a lot of emotions, triggers, and unresolved emotions from the past so it is always best to do it in a safe space alongside a qualified expert – either a therapist or another professional trained in shadow work.

But even within this, uncovering the parts of yourself you’ve kept hidden for years will be challenging and emotionally draining.

If you’re interested in exploring it, there are some ways to make the process a little easier, according to Kaur:

• Cultivate self-compassion so that you can look at your ‘shadow’ without fear, criticism, or judgement.
• Improve self-awareness. By being aware of your inner dialogue, (your thoughts, behaviours and feelings) you will find it easier to engage in shadow work.
• Pay attention to your triggers, reactions and responses so that you can become aware of your self-defence mechanisms. These are designed to keep your shadows repressed, so you’ll need to break these down for the work to be effective.
• Be open and honest with yourself. Full transparency is important when carrying out this work. It is only by being truly honest with yourself and being willing to see the unpleasant attributes within your behaviour and personality that you will be able to acknowledge and release them.
• Try to journal your discoveries and what they are bringing up for you. Our mind can be guilty of forgetting or blocking parts of us that we are uncomfortable with or triggered by. In order to overcome this and give yourself a fair chance when doing shadow work, it can be helpful to journal down any thoughts, visions, images, feelings or dreams that are surfacing for you. 

It’s important to note that although shadow work is extremely beneficial, it’s not suitable for everyone. Intense emotions can be painful and unmanageable, so it’s best to avoid this type of work if you’re struggling with recent trauma, severe mental health issues or have a history of substance abuse. If you’re concerned about your mental health, you can access resources here, and always consult a medical professional.

And finally, ensure you have a strong support system in place before undertaking any kind of shadow work. You’re likely to need to lean on others while you’re going through the process – but, as with most things, the harder you work, the greater the potential gains. 

Images: Getty