Can shadow work boost your mental health? What you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Shadow work may help you understand yourself better, but it can be well... dark. Learn how (and if) you can safely implement this healing work into your life.
We live in a culture that places a lot of emphasis on positivity. “Stay positive,” “Look on the bright side,” “Keep your head up.” And while we’re all for gratitude and positive affirmation practices, it’s still important to be honest about what's really going on under the surface.
The truth is, we all have a “dark side” — feelings of anger, jealousy, insecurity… the list goes on. And while there’s no doubt they’re uncomfortable, these less-social-media-ready emotions can also be helpful teachers when it comes to knowing who we are and what we need.
The art of exploring our dark side, sometimes called shadow work, is all about uncovering those feelings that most of us avoid, so we can embrace all parts of ourselves. The theory is that until we know and accept all sides of us, we may not be able to find real happiness or fulfillment.
But as you’d probably guess, shadow work can be a messy and vulnerable process that you may not want to jump into alone (or before you're ready). Here’s what you need to know.
What is shadow work?
Shadow work comes from the theories of psychologist Carl Jung, who believed we all have a “shadow self.” This self is made up of the parts of our personality that we suppress or deny, usually because we’re afraid they might be seen as negative, embarrassing, or shameful.
Think about feelings or personality traits that you often push down or flat out pretend don’t exist. For most of us it’s jealousy, anger, fear, insecurity, and maybe even greed. Not cute, right? But the act of stuffing or ignoring these feelings may actually strengthen them and cause them to show up in harmful ways. Definitely not cute.
Shadow work—sometimes done alone, but often done with the support of a therapist or counselor—encourages us to confront these uncomfortable emotions and accept them as part of who we are. We don’t have to like them, but we can learn to live with them.
So why do this messy work, you may ask? Because digging into our past experiences, difficult emotions, and hidden fears may help us understand what’s really driving our actions and feelings, so we can heal, grow, and live more authentically.
5 potential benefits of shadow work
When we work to turn on the “light” in the dark rooms of our mind through shadow work, those monsters under the bed may not seem quite as scary anymore. You might even find yourself making friends with them. This acceptance and understanding of yourself can have many positive impacts in your day-to-day life.
Increased self-awareness: Shadow work may help you understand why you react the way you do in certain situations. Recognizing these patterns is a great first step to taking more control over how you respond to life’s challenges.
Emotional healing: Many emotions that make up your shadow are thought to come from unresolved experiences or traumas. By facing your emotions, you may be able to heal and release some of this pain.
Better relationships: Awareness of your flaws and triggers often make you less likely to project those onto others. This can bring more honest and open communication in relationships.
Greater self-compassion: Embracing all parts of yourself—even those you might not like—can lead to acceptance and personal growth
Living authentically: Working on yourself can give you the knowledge and confidence to feel more true to who you really are, without hiding or pretending to be something you’re not.
3 potential drawbacks of shadow work
While the journey to self-discovery can come with some great benefits, it can also be a bumpy ride. Getting clear on these potential challenges can help you get through any rough patches or know if now isn’t the right time to dive in.
Emotional overwhelm: Diving into your uncomfortable feelings, memories, or patterns can be emotionally draining. It’s normal to feel anxious, sad, or angry as you do shadow work.
Risk of retraumatization: When you take the time to look back at the past, it can bring unresolved trauma to the surface. While this can be a great opportunity to heal, it may be challenging to move through without professional support.
Slow progress: Shadow work is not a one and done kinda thing. It can take time to uncover and process deep-seated feelings, which may test your patience.
Is shadow work right for you?
Let’s get real for a sec. Shadow work can have some big payoffs—emotional healing, greater self-awareness, and improved relationships—but it can also be a challenging process that requires patience, a whole lot of self-compassion, and sometimes professional support.
There’s no benefit to jumping into a process that you aren’t ready or prepared for, so it’s helpful to take some time to consider the following questions. Whether you feel ready to try it out, don’t think it’s for you, or you don’t think it's for you right now, just be honest with yourself. It’s an important first step of the journey.
1. Are you emotionally ready?
One of the first things to consider is whether you feel emotionally stable enough for shadow work. You don’t have to be in a “perfect” place mentally—that’s not even a thing—but you do need enough emotional resilience to handle the challenging feelings that may come up.
You might have to face emotions like anger, fear, sadness, or shame, and that can be tough. If you’re already feeling overwhelmed by life or struggling with your mental health, it might not be the best time to begin shadow work (especially on your own). If you’re feeling under-resourced, here are eight ways to build mental and emotional resilience.
2. Do you have a support system?
Having a support system in place can make a big difference in your experience, whether that’s close friends, family members, or a therapist. Talking to someone you trust can help you process all the feelings that come up and help comfort you when things get tough.
If you’re planning to do shadow work on your own, it’s so important to know when to reach out for help — there’s never any shame in getting more support. A therapist can offer guidance as you navigate more difficult aspects of your shadow, especially if you’re dealing with past trauma or unresolved pain.
3. Are you patient with yourself?
Shadow work isn't something that can be rushed. It takes whatever time it takes. If you tend to be hard on yourself or expect quick results, remember there may be times when you’re not sure if you’re getting anywhere — but that’s part of the process.
We’re not saying it’s easy, but when you try to approach shadow work with patience and a willingness to take things one step at a time, you’re more likely to benefit from it. To get prepared, explore these seven ways to cultivate more patience in your life.
4. Do you struggle with trauma or severe mental health issues?
If you’ve experienced trauma or are dealing with severe mental health challenges like depression, anxiety, or PTSD, shadow work can be more complex. In these cases, it’s essential to approach shadow work cautiously and with the support of a therapist to avoid putting your mental health at risk.
But, even if you don’t have a history of trauma, a therapist is still a great resource to help you navigate the emotional intensity of shadow work.
5. Are you open to facing uncomfortable truths?
Shadow work isn’t just about healing — it’s also about acknowledging flaws, bad habits, or negative patterns in your behavior. It might feel uncomfortable or even painful to admit these things to yourself, but this honesty is what allows you to grow.
How to implement shadow work in your life: 5 mindful tips for starting the healing journey
Your shadow work journey will be unique to you, but we do have a few tips to help you get started. Try to bring mindfulness into every aspect of the process, staying in touch with how you’re feeling, what you can handle, and when you may need to take breaks (here are 20 ways to take a mindful break) or get more support. You know yourself best!
1. Deep dive into one challenging area at a time
Identify one particular emotion, trait, or pattern you’d like to explore. So, if you often feel jealous in certain situations, think about when this jealousy comes up and what’s behind it. Be as honest as you can, like you’re a detective taking in the facts of a case.
Take your time — you might spend a few days or even weeks exploring one particular emotion or pattern before moving on to the next. Go slowly and give yourself space to fully understand and process what’s coming up. This is a marathon not a sprint.
💙 If you need help identifying emotions and how they show up in your life, explore the Emotions Series with Tamara Levitt.
2. Journal regularly to identity patterns in your life
Putting your thoughts and feelings into words can help you make sense of your emotions and bring hidden feelings to the surface. When something triggers a big feeling in you—like a person cutting you off in traffic, a terrible first date, your kid breaking a rule, or a friend canceling plans—put pen to paper with questions like:
Why am I feeling this way?
What memories or thoughts are coming up for me?
How does this feeling connect to past experiences?
Be honest with yourself and unload whatever feelings come up without judgment. Over time, you might start to uncover patterns in your emotions and behaviors you hadn’t noticed before.
💙 If you’re new to journaling, learn how to Clarify Your Feelings Through Writing with guidance from Dr. Julie Smith.
3. Practice self-compassion to get through the hard stuff
Having self-judgment, criticism, or even hatred pop up when you're doing shadow work is normal, but it’s not helpful. It's okay to have flaws, insecurities, or uncomfortable feelings — we all do. Plus, seeing these darker parts of yourself is the whole point, remember?
So, do your best to be kind throughout this process, treating yourself like you would a good friend. Celebrate your progress, support yourself during challenges, and take breaks when it's all too much.
💙 Learn how to build Radical Self-Compassion in yourself as you take on shadow work with help from Tara Brach.
4. Work with a therapist to get extra guidance and support
Just because you can do shadow work on your own, doesn’t necessarily mean you should. A therapist can offer you an extra layer of support on your journey — especially if you’re dealing with difficult emotions or past trauma. They will help guide you and offer insights and tools for working through the emotions that come up.
If you already have a therapist let them know you’re interested in exploring shadow work with them. And if you don’t have a therapist yet, you can search for providers via your insurance, through online or app-based therapy offerings, or low (to no) cost mental health centers in your community.
5. Set boundaries around the work to protect your mental health
While it’s essential to face your feelings, it’s also okay—and necessary—to take breaks and protect your emotional wellbeing. If you're getting overwhelmed or emotionally drained, give yourself permission to step back. It’s okay to pause and return to it when you’re feeling more grounded. Remember: marathon, not sprint.
It can also be helpful to have strict time boundaries around the work and stick to them. You might set aside 20-30 minutes once or twice a week to reflect or journal. When the time is up, intentionally shift your focus to something that brings you comfort or joy, like going for a walk or talking to a friend. Balancing your deep emotional work with self-care can help prevent burnout.
💙 When it’s all feeling like too much, put on the Midday Relaxation Break playlist and let the peaceful music and sounds of waves help you to reset.
Shadow work FAQs
How do I know if I’m ready to start shadow work?
If you feel stable and open to exploring the more challenging aspects of yourself, it might be a good time to dive into shadow work. You don’t need to be completely free of emotional struggles, but having some emotional resilience is helpful. Ask yourself: “Am I ready to face uncomfortable feelings?” or “Do I have support in place if I need help?”
If you’re in a fragile mental space or dealing with stress or trauma, it may be best to wait until you feel stronger, or work with a therapist who can guide you through the process.
Can shadow work be done outside of therapy?
You can definitely do shadow work on your own, and many people find journaling, meditation, and self-reflection helpful for this. But, approach it with care, especially if you’re working through strong or painful emotions. Shadow work can sometimes bring up feelings that are difficult to handle alone, so know your limits and reach out for professional support if you need. If you’re struggling with big feelings, here’s a guide to process your emotions.
What are some common signs that shadow work is needed?
There are a few signs that shadow work might be a benefit to you and your life:
You find yourself stuck in the same negative patterns, like self-sabotage, unhealthy relationships, or repeating emotional reactions.
You feel irrationally angry or jealous, or reacting strongly to minor situations.
You feel insecurity, shame, or self-doubt that seem to come out of nowhere.
You feel disconnected from yourself, avoid difficult emotions, or constantly judge yourself harshly.
How does shadow work differ from traditional therapy?
While traditional therapy may focus on managing symptoms, developing coping strategies, and working through present-day challenges, shadow work explores the emotions and behaviors you’ve theoretically suppressed or denied in order to understand where they come from, how they’ve shaped your life, and how to integrate them into a more complete version of yourself.
Traditional therapy, especially approaches like cognitive behavioral therapy (CBT), is more structured and may focus on specific goals, like reducing anxiety or depression.
Shadow work, on the other hand, is a personal exploration and isn’t always goal-oriented in the same way. It can complement therapy but shouldn’t be seen as a substitute, especially if you’re dealing with mental health challenges like trauma, anxiety, or depression. For many, combining shadow work with therapy can be the most effective way to grow and heal.
Are there specific risks for certain individuals when engaging in shadow work?
There can be potential risks involved in shadow work — especially if you've experienced trauma, struggle with severe anxiety, depression, or have other significant mental health issues.
Shadow work can bring up painful memories, unresolved emotions, or triggers that can be difficult to handle on your own. For someone with unprocessed trauma, diving into these deep emotions without proper support could lead to retraumatization. Here are 11 coping tips to help you deal with trauma.
Approach shadow work carefully — and ideally with the guidance of a therapist. They can help you navigate the emotions that arise in a safe, supported way, ensuring the process leads to healing rather than harm.
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