118 Shadow Work Journal Prompts – That I Personally Swear By!

Looking for shadow work journal prompts? Not sure where to start?

You must be feeling overwhelmed because I sure did when I began shadow work.

Questions like what do I write, How will this impact my mental health etc.

I mean, shadow work is all the rage right now and all the self-help gurus recommend it, but surely there has to be some guidance out there, right?

Well, you came to the right place! I have over 118 shadow work journal prompts that I use for my wellness era.

So, let’s begin!

Ready to dive in? Here are 118 shadow work journal prompts to guide your journey.

Disclaimer:

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Table Of Contents

Daily Shadow Work Journal Prompts
Shadow Work Prompts for Beginners
Family of Origin Shadow Journal Prompts
Inner Child Journal Prompts
Shadow Work for Relationships Prompts
Bonus Prompts
What Exactly Is Shadow Work?
So, Why Do I Need Shadow Work?
How to Start a Shadow Work Journal – 7 Easy Tips
Conclusion: Is There Light In The Shadows?
Related Posts

Daily Shadow Work Journal Prompts

1. What is it that triggered me today, and why?

2. When did I feel insecure today?

3. Did I judge someone today? What prompted it?

4. What did I avoid feeling today?

5. Am I pretending not to know something?

6. Am I being authentic to my true self?

7. What emotion am I avoiding?

8. What is the greatest fear holding me back today?

9. What do I envy in other people around me? Why?

10. When and where did I choose to disregard my boundaries?

11. When did I feel powerful?

12. When did I feel powerless?

13. Who annoyed me today, and what does that say about the state of my mind?

14. What belief held me back today?

15. Am I lying to myself?

16. What part of me did I not enjoy?

17. What emotion am I currently experiencing?

18. What word comes to my mind if I had to describe myself to someone else?

19. When did I feel good about myself today?

20. How did my day go?

21. Do I think I am enough today? If so, why? If not, why not?

Shadow Work Prompts for Beginners

22. What do I feel ashamed of in my life?

23. Why and when do I wear a mask to cover my true feelings?

24. What do I fear others discovering about me?

25. When did I first learn it wasn’t okay to be myself?

26. Is there something I hide from other people?

27. What does the definition of “being good” mean for me?

28. When was the last time I felt seen by someone?

29. What beliefs are holding me back?

30. What emotion am I most uncomfortable expressing?

31. Do I seek external validation?

32. Do I silence parts of me?

33. How different would my life be if I weren’t afraid of judgment?

34. Who told me I had to be a certain way?

35. Have I abandoned myself to fit in?

Family of Origin Shadow Journal Prompts

36. How did you feel about emotions growing up?

37. Did I ever experience unconditional love?

38. What was my role in my family? (rebel, caretaker, middle child)

39. Did I wish for something different from my parents growing up?

40. Am I holding on to inner childhood wounds?

41. Did my family ever express love? If so, what did it feel like for me?

42. How did my family express anger growing up?

43. Am I repeating my family patterns?

44. Did I have to “behave” to be accepted in my household?

45. Did I feel I could express my true self as a child?

46. What feelings did I experience as a child growing up in my parents’ home?

47. What childhood pain do I not want to relive again?

48. Are there secrets in my family?

49. Is there anything I started doing to feel safe at home?

50. How did my family handle conflict?

51. Am I still looking for approval?

52. What family burdens were passed down to me?

Inner Child Journal Prompts

53. What did I need as a child that I never received?

54. When did I stop feeling safe?

55. What memory from childhood still haunts me?

56. Look in the mirror and pretend it’s the 5-year-old me. What would I advise that child?

57. What did I believe about myself as a child?

58. What did I enjoy as a kid?

59. How can I nurture my inner child today?

60. What did I feel I had to hide as a child?

61. Is there anybody who makes me feel unwanted?

62. What pain have I carried from childhood?

63. What did I learn about worthiness as a child?

64. Was I ever criticised as a child?

65. How do I protect my inner child?

66. Whose love did I crave most?

67. What kind of adult did my inner child need?

68. Do I wish I had a different childhood? If so, illustrate what it would look like.

69. What core values did my parents believe in? How am I different to what they raised me to believe?

Shadow Work for Relationships Prompts

70. What is my greatest fear when it comes to relationships?

71. How do I sabotage my intimacy?

72. Where do I lose myself in love?

73. What wounds do I bring into my relationships?

74. Do I run from love or chase it?

75. What patterns do I repeat in relationships?

76. What does love mean to me?

77. How do I handle conflicts with my romantic partner?

78. Do I expect others to “complete” me?

79. When do I feel most insecure in love?

80. Who triggers me the most, and why?

81. Do I use love to control, fix, or avoid myself?

82. What’s my attachment style, and how does it affect me and my romantic relationships?

83. How do I feel when someone abandons me?

84. Do I fear rejection more than being unhappy?

85. Do I listen to my gut when it comes to ending a relationship?

86. How hurt did you get in your romantic relationships?

87. What harm have I caused a significant other?

Bonus Prompts

88. What would I do if I weren’t afraid of failure?

89. When do I feel the most disconnected from the world?

90. How do I handle other people setting boundaries with me?

91. Am I vulnerable to other people?

92. What does “success” mean to me? Where did I learn that from?

93. How do I feel when I see others struggle mentally and emotionally?

94. Do I use productivity to escape my feelings?

95. Where do I feel like I’m “too much” or “not enough”?

96. Is there someone I cannot forgive in my life?

97. When have I betrayed myself to please others?

98. Is there anyone I resent?

99. What beliefs am I ready to let go of?

100. Why do I feel unworthy?

101. What do I avoid thinking about at all?

102. Is there a trait you see in others that you wish you had in yourself?

103. What memory do you keep going back to?

104. What are the first signs you are losing control over your mental health?

105. How do you react when you are angry?

106. What helps you calm down?

107. Do you avoid people?

108. How have you hurt yourself?

109. How do you fill your time when you are bored?

110. What keeps you energised?

111. What nice thing have you done for someone else this week?

112. Who do you admire most in the world?

113. What keeps you motivated to be your best self?

114. Is there a cause you can contribute towards?

115. How have you apologised to someone in the past?

116. Have you forgiven yourself?

117. How do you practise self-care?

118. What does your past say about your future trajectory?

What Exactly Is Shadow Work?

Shadow work is all about exploring the unconscious part of yourself – things like things you suppressed, denied, were shamed for, etc.

Carl Jung coined the term “shadow” to represent the darker, hidden self.

These are all the feelings and memories you have pushed aside to fit into societal norms.

Now, that isn’t a bad thing. It includes things like jealousy, insecurities or people pleasing tendencies.

The purpose of bringing this emotion to light is to acknowledge and integrate yourself to be your most empowered self.

So, Why Do I Need Shadow Work?

Your past predicts your future, whether you like it or not.

If you have experienced any of the following, you will soon know what I mean:

– Get upset over a small, trivial matter
– Repeatedly going after unhealthy relationships
– Feel like you are unable to let go of the past
– Unable to forgive

…then chances are, your shadow work is running the show behind the scenes.

Benefits of shadow work include:

– Spiritual and emotional healing
– A more balanced approach to handling emotions
– Better relationships (with others and yourself)
– Higher sense of self-awareness
– More confident and clear about your life’s purpose
– Breaking generational patterns

You will leave the session feeling more empowered and surer of your destiny. Think of it as emotional spring cleaning, but way less physically laborious!

How to Start a Shadow Work Journal – 7 Easy Tips

Choose a safe and quiet environment. Shadow work can bring up a whole world of emotions — be gentle with yourself.
Time to purchase an inexpensive journal – This becomes your sacred space for inner voice, so make sure it’s pretty and cute to look at.
Set a goal for this exercise – Whether it’s healing your inner child or improving self-love, start with an intention.
Start small – Work with one prompt per day. Nothing more so than you are easy with yourself.
Write without judgment. Let your thoughts flow without any attachment. Write the first words that come to mind.
Reflect afterwards. Sit with your thoughts. Let yourself feel what comes up.
Practice self-care – Shadow work can be tough on you emotionally, so make sure to incorporate some form of self-care right after.

Conclusion: Is There Light In The Shadows?

Shadow work is about meeting all parts of you, even the parts that you may consider unworthy and unlovable.

It might not be an easy process to get through, but I assure you that it is beautiful and you do come of it a stronger and more resilient person.

Who else is going to be best at falling in love with you than YOU?

So, grab a pen and a journal and begin working on yourself.

I would love to hear in the comments how this practice has changed you for the better!