Every single one of us is 'cringey' due to our familial, cultural, and societal upbringings, as well as trauma and abuse we may have endured, Dr. Mullan, the ultimate reward of shadow work is 'liking ourselves more - even with the rough edges.' That includes embracing even the most embarrassing and awkward parts of ourselves. Mullan finds it powerful to read your writing aloud in a safe space to better process what you've written down.Īccording to Dr. Your shadow work journal can be something you share with your therapist as a way to reflect on your mental health journey outside of typical therapy sessions. However, it doesn't actually replace therapy, and seeking help from mental health professionals is still incredibly important. 'Not everyone can afford therapy and not everybody has access to therapy, so whatever people can do to learn more about themselves,' she says. Yusim believes any exercise that allows folks to do an exploration of themselves is wonderful. Is shadow work a valuable mental health practice? Shadow work is a way for her to tap into her subconscious and most authentic self while exploring her spirituality and mental health, she shares. However, you don't necessarily need a guide of any sort if you're focusing on the journaling aspects of shadow work.įor Notty, a spiritual practitioner and content creator based in Savannah, Georgia who often racks up thousands of views on her shadow work TikToks, this self-care technique is a way to be truly, honestly, and authentically herself without any fear, shame, or judgment. Therapists, on the other hand, incorporate shadow work into the questions they ask during sessions.

If you go with the former, they may help you with your shadow work through meditation and visualization. Shadow work is often done with the help of a spiritual guide - like a shaman, religious practitioner, or ancestor - or a mental health practitioner, like a therapist, to help you sift through and sort out your subconscious, Dr.

'He believed that part of our journey in life is to restore our wholeness, and one of the ways we need to do that is through shadow work,' she explains. Swiss psychiatrist Carl Jung introduced it for the first time in his 1934 article Archetypes and the Collective Unconscious, Dr. The TikTok cycle has a way of making old things seem like brand-new trends: Though the practice is having a moment on the app, shadow work dates back to the 1930s. Notty, a spiritual practitioner and content creator based in Savannah, Georgia, who offers her own shadow work courses and e-books.Jennifer Mullan, PsyD, a clinical psychologist based in New Jersey and founder of Decolonizing Therapy, a team of mental health professionals shifting the mental health paradigm away from the Eurocentric lens.Anna Yusim, MD, a board-certified psychiatrist based in New York City and author of Fulfilled: How the Science of Spirituality Can Help You Live a Happier, More Meaningful Life.Best of all, a blank notebook and a willingness to delve into the darkest, cringiest parts of yourself are everything you need to get started. Plus, it allows you to express yourself and explore your subconscious through writing. However, keeping a shadow work journal has become the most popular method on TikTok: It's incredibly accessible and affordable to do, much like keeping a gratitude journal or documenting details of your dreams. Mullen notes, you can explore shadow work in several different ways, such as meditation and bodywork.

TikTok creators have been sharing their experiences with shadow work as a way to help heal their inner child, learn to love themselves on a deeper level, and process their emotions in healthier ways. It's often used to help individuals process grief, shame, and intergenerational trauma, New Jersey-based psychologist Jennifer Mullen, PsyD, tells Allure. Shadow work is commonly incorporated into therapy sessions with licensed mental health experts, and many will also recommend it as a form of homework to continue your self-work in between appointments.

The shadow work journal free pdf