135 Deep Shadow Work Prompts To Help With Self-Awareness, Self-Compassion and Authenticity

Laura Beck
·10-min read

Looking to dive deeper into self-discovery? Shadow work might be your next transformative journey. This powerful practice of exploring your unconscious self—using deep shadow work prompts—can lead to profound personal growth and healing.

We've gathered insights from top psychologists and spiritual experts to guide you through this enlightening process. From shadow work journal prompts that cover inner-child healing to taking inspiration from prompts that focus on relationships, the workplace and self-love, we've got everything you need to help you work toward understanding and embracing your authentic self.

Related: 35 Simple Phrases to Combat Imposter Syndrome as Soon as It Strikes, According to a Psychoanalyst

What Is Shadow Work?

"Shadow work is the practice of looking into our 'shadow self,' a term established by psychoanalyst Carl Jung," explains Dr. Dakari Quimby, a clinical psychologist for HelpGuide Handbook specializing in trauma, relationships, and self-improvement. "This includes all the repressed feelings and past experiences that influence us both positively and negatively without knowing."

"Because these aspects of ourselves are subconscious (or blind spots to us), they're only visible when others shine a light on them," elaborates Sandra Wint, GPCC, Gestalt Professional Certified Coach and founder of ME-HER-US.

It's not just about becoming more aware of our inner selves, it's about the steps we take next.

"[It's] a form of deep healing through integration of the whole self," adds Grace Emmons, Transformational Coach and Energy Healer at Forward with Grace.

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What Are the Benefits of Shadow Work?

"Shadow work helps you understand unconscious patterns, heal emotional wounds, improve relationships, build self-compassion, and create a more balanced, authentic life," explains Adriana Ayales, clinical herbalist and founder of Anima Mundi.

Dr. Kim Peirano, DACM, LAc, CHt, a transformational Jungian-based coach and hypnotherapist with Courage to Transform, agrees, explaining, "The biggest benefit of shadow work is that it helps us integrate and become more congruent with our authentic selves."

Related: 5 Unexpected Signs *You* Might Be the Toxic One in a Relationship

Best Shadow Work Prompts

1. "What emotions am I currently avoiding and why?" - Dr. Quimby

2. "In which situations do I find myself overreacting?" - Dr. Quimby

3. "What characteristics in others bother me, and what might that reveal about myself?" - Dr. Quimby

4. "Describe your 'Shadow.' List the attributes that describe your dark side." - Emmons

5. "What triggers awareness of my shadow?" - Janet Bayramyan, LCSW, and trauma therapist at Road 2 Wellness

6. "What aspects of myself do I avoid acknowledging?" - Adama Sesay, Professional Astrologer at LilithAstrology.com

7. "How has this situation shown up for me before?" - Lisann Valentin, Certified Spiritual Coach at LGValentin.com

8. "What gifts are emerging from this circumstance?" - Valentin

9. "What can I expect if I choose a certain path?" - Valentin

10. "What aspect am I not seeing clearly?" - Valentin

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Shadow Work Prompts for Beginners

11. "What traits most bother me about other people?" - Emmons

12. "When in my own life have I exemplified these same traits?" - Emmons

13. "How do I act when I'm being the worst version of me?" - Emmons

14. "What makes me feel uncomfortable or defensive?" - Bayramyan

15. "When was the last time I felt deeply hurt, and why?" - Bayramyan

16. "What beliefs do I hold that limit my growth?" - Bayramyan

17. "What qualities do I take pride in, and which do I shy away from?" - Dr. Quimby

18. "When do I feel most exposed, and what triggers that?" - Emmons

19. "What parts of my life do I feel I don't have control over?" - Dr. Quimby

20. "Name someone or something that has been repeatedly bothering you." - Dr. Peirano

Shadow Work Journal Prompts About Your Career or Workplace

21. "What parts of yourself do you hide in your career or workplace?" - Emmons

22. "Why do you think you hide these parts of yourself?" - Emmons

23. "What would it look like to show up as a more whole version of yourself in your work?" - Emmons

24. "What aspect of my job brings me the most frustration, and why?" - Bayramyan

25. "Are there patterns in my professional relationships that mirror patterns in my personal life?" - Bayramyan

26. "What fears do I have about my professional growth?" - Bayramyan

27. "If you're stuck at work and not progressing to a career or level you want, can you think of people who have done that who have annoyed you?" - Dr. Peirano

28. "What do they gain from being that way?" - Dr. Peirano

29. "How would your life change if you didn't need to fight or worry about being seen that way?" - Dr. Peirano

30. "What part of your work feels uncomfortable or unfulfilled?" - Janet Rae Orth, Spiritual Coach at Miraval Resort Arizona

Shadow Work Journal Prompts About Spirituality

31. "What spiritual beliefs challenge or trigger me?" - Ayales

32. "How does my shadow impact my spiritual growth?" - Ayales

33. "What parts of myself do I consider 'good'?" - Emmons

34. "What parts of me do I consider 'bad'?" - Emmons

35. "Where did these labels of 'good' and 'bad' come from?" - Emmons

36. "In what ways do I use my spirituality to avoid facing uncomfortable emotions or truths?" - Bayramyan

37. "How do I react to someone challenging my spiritual beliefs?" - Dr. Quimby

38. "Are there ways that my spiritual practices are holding me back?" - Dr. Quimby

39. "What spiritual practices am I resistant to, and why?" - Sesay

40. "How do I relate to mystery?"

41. "What does my soul need right now?"

42. "How will this experience pull me into the Divine plan for my life?" - Valentin

43. "What intuitive gifts will support me in this?" - Valentin

44. "What signs or synchronicities can I look for as confirmation?" - Valentin

45. "How is my connection to my higher self?"

Related: 35 Phrases To Set Boundaries Firmly and Fairly, According to Mental Health Pros

Shadow Work Journal Prompts for Healing

46. "What emotional pain/trauma have I been carrying that I haven't fully acknowledged?" - Bayramyan

47. "What do I need to forgive myself for?" - Bayramyan

48. "What are my most frequent emotional triggers?" - Bayramyan

49. "What pain am I clinging to that I could let go of?" - Dr. Quimby

50. "In what ways does my past shape my behavior now?" - Dr. Quimby

51. "What might forgiving someone or myself feel like?" - Dr. Quimby

52. "What emotional wounds from the past am I still carrying?" - Ayales

53. "How do I cope with pain, and is it healthy?" - Ayales

54. "What part of myself needs the most healing right now?" - Ayales

55. "If you struggle with asking for help, think about how you feel about people who seem like beggars or needy." - Dr. Peirano

56. "What patterns need releasing?"

57. "What old version of me can I shed in this matter?" - Valentin

58. "What resources will support me in this today?" - Valentin

59. "How will I grow from this current experience?" - Valentin

60. "What past wounds have I not yet addressed?" - Sesay

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Shadow Work Journal Prompts for Relationships

61. "How and when does my Shadow show up in my relationship?" - Emmons

62. "Does my partner know all of me? Or is there a side I have kept hidden?" - Emmons

63. "What recurring patterns arise in my relationships?" - Dr. Quimby

64. "How do I contribute to conflicts in my relationships?" - Dr. Quimby

65. "What am I fearful of when it comes to intimacy?" - Dr. Quimby

66. "What patterns do I repeat in my relationships, and why?" - Ayales

67. "How do I project my insecurities onto others?" - Sesay

68. "What do I fear the most in my relationships?" - Sesay

69. "If you find yourself dating the same exact person over and over again, who has the same qualities that eventually you don't like, think about that person." - Dr. Peirano

70. "What parts of you do you feel are not being expressed?" - Orth

71. "What is it that you haven't asked for in the relationship?" - Orth

72. "Why haven't I asked for what I need?" - Orth

73. "What do I believe will happen if I do ask?" - Orth

74. "How am I showing up in my relationships?"

75. "What boundaries do I need to establish?"

Shadow Work Journal Prompts for Self-Love

76. "After you've identified your Shadow, write a love letter to them!" - Emmons

77. "Thank your Shadow for all the ways it wants to protect you." - Emmons

78. "What do I frequently criticize about myself, and why?" - Dr. Dakari Quimby

79. "In what ways do I sabotage my own happiness or success?" - Dr. Quimby

80. "What am I hesitant to show or express about myself?" - Dr. Quimby

81. "What part of myself do I need to forgive?" - Ayales

82. "Where am I holding shame, and how is it holding me back?" - Ayales

83. "What do I love and appreciate about myself?" - Ayales

84. "How is my self talk? How can I practice kindness to myself?" - Ayales

85. "If you struggle with taking time out for yourself, think of the most selfish person you know." - Dr. Peirano

86. "Whose voice have I internalized that criticized me?" - Orth

87. "Make a list of all the qualities and attributes that make you special. What is it you love most about yourself? Pretend you are writing a character for a novel. What makes this character interesting, or strong, or fun to be around? Why do we care about her? Who is she? What made her into the dynamic person you are writing about?" - Orth

88. "What parts of myself do I find hard to love?" - Sesay

89. "How do I sabotage my own happiness?" - Sesay

90. "Whose voice have I incorporated that criticized me?"

Related: 16 Things People With High Emotional Intelligence Often Say, According to Psychologists

Ways To Incorporate Shadow Work Into Your Life

Let's explore practical prompts for daily integration:

91. "What emotional response did I have today that surprised me?"

92. "When did I hold my breath or tighten up today?"

93. "What triggered me today and why?"

94. "How does my body feel right now?"

95. "What patterns emerged in my interactions today?"

Daily Awareness Prompts

96. "What did I resist today?"

97. "Where did I feel most authentic today?"

98. "What challenged my boundaries today?"

99. "How did I show up for myself today?"

100. "What did I learn about myself today?"

101. "Where did I feel most aligned today?"

102. "What triggered defensiveness today?"

103. "How did I handle difficult emotions today?"

104. "What patterns did I notice in my reactions?"

105. "Where did I need to pause and breathe?"

Related: Self-Gaslighting: What It Is and How To Stop It

Integration Prompts

106. "What aspects of myself emerged in challenging moments?"

107. "How am I growing through current difficulties?"

108. "What parts of myself am I beginning to understand better?"

109. "Where do I see progress in my shadow work?"

110. "How am I becoming more authentic?"

111. "What old patterns am I releasing?"

112. "How am I showing up differently?"

113. "What new awareness has emerged?"

114. "How am I handling triggers differently?"

115. "What changes am I noticing in my relationships?"

Deeper Exploration Prompts

116. "What generational patterns am I working with?"

117. "How is my inner child showing up?"

118. "What core wounds are ready for healing?"

119. "Where do I need more compassion for myself?"

120. "What parts of myself am I ready to reclaim?"

121. "How is my shadow protecting me?"

122. "What wisdom lies in my triggers?"

123. "How can I honor my journey?"

124. "What truth am I ready to face?"

125. "Where do I need to trust myself more?"

Related: 105 Quotes About Self-Care, Because Being Good to Yourself Has Never Been More Important

Integration Practice Prompts

126. "How can I create safe space for this work?"

127. "What support systems do I need?"

128. "How can I honor my process?"

129. "What practices support my growth?"

130. "How can I remain grounded through this work?"

131. "What boundaries need to be in place?"

132. "How can I celebrate my progress?"

133. "What helps me stay committed?"

134. "How can I be gentle with myself?"

135. "What reminds me of my wholeness?"

Up Next:

Related: 105 Affirmations for Self-Love

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