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Introducing your shadow -

In the early 20th century, famed Swiss psychiatrist Carl Jung divided personality into four archetypes: persona, anima/animus, shadow, and self.

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Hiding in the shadows -

According to his theory, the shadow consists of all the personality traits we hide from others, and all the thought patterns we wish we didn’t have.

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From a young age -

The shadow normally develops in childhood and can be thought of as comprising everything that is holding us back, from trauma to everyday negative perceptions.

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How the shadow affects us -

The shadow can affect us in a number of (mostly negative) ways. Firstly, it may cause us to be unnecessarily judgmental of others.

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Judging others -

Deep down we may be afraid that people will judge us for the feelings we suppress, and therefore we judge others in the hope we get there first.

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Pointing out others' flaws -

The shadow also causes us to point out each others' flaws. If there is an aspect of our personality that we don’t like, it is easier to criticize another person for the same trait.

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Pointing out others' flaws -

An example of this type of projection might be a parent criticizing their child for lying, when they know full well that they have problems telling the truth themselves.

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Playing victim -

Finally, the shadow can cause us to play the victim and shift the blame onto others in situations where the person most at fault is ourselves.

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Playing victim -

This may be borne out of a desire not to be exposed to something unpleasant and thereby risk showcasing a part of ourselves that we’d rather keep hidden.

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What is shadow work? -

The ultimate goal of shadow work is to accept the parts of ourselves that we have learned to keep hidden and instinctively want to suppress.

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In a nutshell -

The idea is that by uncovering and acknowledging those darker parts of our personalities, we can integrate them into our whole selves and stop acting on them subconsciously.

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Ongoing process -

It is important to recognize that shadow work is never finished, and major changes do not happen overnight. Rather, it is an ongoing process.

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The benefits of shadow work - That said, the benefits can be huge. Firstly, experts believe that shadow work can help us take a more holistic view of ourselves.

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Better relationships -

It can also help us interact better with others: once we understand ourselves better we can trust ourselves more, and that self-trust reflects itself in our relationships.

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Heal childhood wounds -

Shadow work can help heal wounds from childhood and can make you think about your own approach to parenting, should you have, or want to have, children.

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Replace destructive behaviors -

Finally, shadow work can help us learn to meet our needs in a more healthy way and replace destructive behaviors with more constructive ones.

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How to practice shadow work -

Bear in mind that shadow work isn’t always pleasant, and it definitely isn’t easy. You may sometimes find it difficult to sit down and do the work.

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Take deep breaths -

To make things a little easier, do some breathing exercises before you start your session. This can help you feel more present and will calm your body and mind.

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Take a step back -

A good first step to take is to look at your life objectively. Take a step back and ask how a friend would react to your behavior in a given situation.

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Think objectively -

Asking yourself questions such as "why did I feel that way?" can help you identify behavioral patterns and feelings.

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Be honest with yourself -

Perhaps the most important piece of advice when it comes to shadow work is: be honest with yourself. It can be painful, but it’s crucial if your practice is to have any effect.

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Be honest with yourself -

If you are struggling to swallow the hard truths, remind yourself that you are learning from what you’re doing and you are becoming a better version of yourself.

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Question your reactions -

Even when you are not in session, you can still practice your shadow work by questioning your instinctive reactions.

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Question your reactions -

Next time you are about to judge someone or make a rude comment, for example, pause and ask yourself why it is that you’re feeling that way.

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Acknowledge, understand, and forgive -

Once you have learned more about hidden aspects of your personality that may be negatively impacting your life, it is time to acknowledge and forgive yourself for them.

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Acknowledge, understand, and forgive -

Make sure you give yourself the time and space to move on, and remind yourself that healing does not happen overnight, so be gentle with yourself.

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Try art therapy -

A more concrete way to practice shadow work is to try art therapy. Painting, dancing, and singing are all art forms that can help you get in touch with your shadow.

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Try art therapy -

Pick your favorite medium (or perhaps one you’ve never tried before!) and let your feelings flow into it.

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See a therapist -

Finally, you might like to visit a therapist who is trained in shadow work. Indeed, there are some specialists who are trained in helping guide people through this process.

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See a therapist -

If and when you attend a session, the therapist may use a meditative state to help you uncover the deepest aspects of your shadow.

Sources: (Healthline) (WikiHow)

See also: The different personality masks we wear

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