Shadow Work: What It Is, Benefits, and How to Get Started 
Mental HealthEmotional Health

Shadow Work: What It Is, Benefits, and How to Get Started

Shadow Work: What It Is, Benefits, and How to Get Started
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Published on March 17, 2026
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If you listen to psychology podcasts or follow mental health–related accounts on social media, you’ve probably heard of shadow work. The concept comes from the Swiss psychiatrist Carl Gustav Jung’s theory of analytic psychology, and involves identifying and accepting parts of your personality that you’ve rejected or repressed.

 Considered a pioneer of analytical psychology, he’s known for his work defining concepts like introversion, extroversion, and the collective unconscious — a universal level of the unconscious mind that everyone shares in common.

Proponents say shadow work can lead to emotional healing, personal growth, greater empathy, and more. Keep reading to learn more about the potential benefits of shadow work, who should try it, and how to get started.

What Is Shadow Work?

Beyond the traditional definition of a shadow, Jung used the term to refer to a collection of repressed personality traits. In Jungian psychology, the shadow isn’t inherently good or bad; it’s just hidden from your awareness. That said, it may contain parts of yourself you don’t like, such as selfishness, a desire for attention, or assertiveness (if you’ve come to believe these things are “wrong”).

“The way that it's often described is it's the aspects of our identity that we're either completely unconscious of or the parts of ourselves that we reject or deny,” explains Elizabeth Nelson, PhD, a Los Angeles–based professor at the Pacifica Graduate Institute and the author of The Art of Jungian Couples Therapy.

That’s in contrast to what Jung called the persona, or the version of ourselves we present to others.

 “If the persona is our presentation to the world, the shadow is the part that we keep hidden,” she says.

Shadow work, then, is about integrating the two in order to become our “whole,” authentic selves, Dr. Nelson explains.

It’s possible to do some of this on your own (more on that below). But it’s usually best to do shadow work with an experienced mental health practitioner, like a therapist or Jungian analyst — a therapist or other mental health care provider who practices a Jungian psychotherapeutic approach.

This is particularly true if you have a psychiatric condition (like depression or anxiety) or a history of trauma.

There are many ways to approach shadow work, but it often includes some form of dream analysis, says Kathy Martone, EdD, a semi-retired Jungian psychologist in Eureka Springs, Arkansas. “Shadow figures will show up prominently in dream material, and that shines a bright light on these parts of ourselves so that we can see what’s going on.” For example, a therapist may ask about the images you recall from recent dreams, fantasies, or visions, and what you associate that imagery with.

They may also ask you about your relationships and how you interact with others. A therapist may also ask you to think of someone close to you with whom you don’t get along, Nelson says. Then, they might help you explore whether that person embodies an aspect of your shadow self.

What Are the Benefits of Shadow Work?

Shadow work can be challenging, but rewarding. “The negative things people don't like about themselves can become a tool to help them move in a positive direction,” Dr. Martone says. While there isn’t much rigorous scientific research on shadow work, clinical evidence from Jung’s own practice and that of his followers suggests there are some reasons you might want to try it.

 “From working as a therapist for over 40 years, I have witnessed major improvements with my clients who engaged in shadow work,” Martone says.

Improved Self-Awareness and Personal Growth

By uncovering hidden aspects of yourself, shadow work may help build self-awareness, self-compassion, and self-esteem. In turn, this may help you forge a stronger sense of identity.

 While there aren’t rigorous experimental studies to back this up, practitioners believe exploring your inner world in this way may also help you heal old wounds, setting the foundation for positive change.

 One 2026 paper in Frontiers in Psychology describes shadow work as “deconstructing limiting beliefs and false identities” and exploring your inner world in order to become a more authentic, emotionally balanced person.

“Basically, you're shining a flashlight on these parts of yourself, increasing your consciousness and awareness, and with that comes a sense of who you really are,” Martone says.

Improved Tolerance of Others

While there aren’t clinical studies to support this theory, Jungian practitioners believe acknowledging your own undesirable traits, qualities, and beliefs may help you become more tolerant and forgiving of those features in others.

 “They become more able to tolerate things they don't like in themselves or in others,” Martone says.

In other words, you might not be so quick to judge someone — or yourself. “It can help you be a little more informed about your judgments of others,” Nelson says.

Lowered Emotional Reactivity

Once you recognize that you have the same capacity for, say, selfishness, anger, or mean-spiritedness as someone you dislike, you can choose your reactions more intentionally, Nelson says. For example, instead of saying something unkind in a heated argument, you might pause, reflect, and decide if that’s really how you want to behave.

Again, the evidence for this is largely clinical and anecdotal.

 But it aligns with Jung’s broader theory that understanding our own unconscious patterns and emotional triggers can help us be more conscious and intentional with our thoughts and behaviors.

That, in turn, can foster better communication and stronger relationships.

 “You have so much more knowledge about yourself and understand the gifts and shortcomings in your psyche, which helps to inform the way you interact with others,” Martone says.

Shadow work can help you understand that all humans, including you, are inconsistent and flawed, and that everyone has days when they don’t feel or behave their best, Nelson says, which can help you give people more grace.

Who Should Try and Who Should Avoid Shadow Work?

Just about anyone can try shadow work, Nelson says. With that in mind, exploring your unconscious requires drive and inner strength. “You need to have a substantial, grounded identity to be able to confront what you don’t know about yourself,” Nelson says. “We have to be willing to face the things we don't want to face.”

If you’re experiencing trauma or actively dealing with a mental health condition or tough or intense emotions, consider waiting until you feel better before diving into shadow work. “Dealing with trauma and mental health conditions can be very intense and disorienting, as is shadow work alone,” Martone says. Even if you haven’t experienced trauma or a mental health issue, it may be best to work with a qualified professional (more on that below).

 “Facing up to aspects of ourselves we’d much rather reject and deny is slow, difficult work,” Nelson says. “A trained professional can guide someone in this painful confrontation.”

How to Get Started

It’s possible to do at least some shadow work exercises on your own. To get started, spend some time reflecting on the following exercises.

  • Bring to mind someone you dislike. “Be bold, and try to write down in a journal all the ways you are like this person,” Nelson suggests.
  • Reimagine a dream. Think over the details of a recent dream, focusing on a particular person or figure involved. Then, imagine a dialogue with them. Ask the figure questions like “Who are you?” and “What part of me do you represent?” Martone says. This may help reveal a hidden part of yourself, she explains.
  • Think about your childhood label. Especially if you grew up with siblings, think about a label you earned as a child, such as "the smart one," "the funny one," or "the athletic one," Nelson says. These labels often influence our self-identity. Though they may reflect one aspect of who we are, they don’t singularly define us. Gently challenging these assumptions can help you explore shadow territory, she says.
All these techniques can help you become more self-aware and set the foundation for personal growth.

 “Since the shadow is often what we repress or deny, we can’t begin to become whole without acknowledging it,” Nelson says.
But to really get the most out of the practice, you may want to work under the guidance of a therapist, Jungian analyst, or other mental health professional, Martone says.

Finding a licensed therapist you connect with is key. Look for someone with Jungian training by searching online directories of Jungian analysts or other mental health care providers affiliated with Jungian institutes.

 Several kinds of mental health providers, including marriage and family therapists and licensed clinical social workers, can be helpful as well, as can mental health care providers with training in emotionally focused therapy and internal family systems therapy, Nelson says.

Expect to devote some time to the practice — you may work with a therapist for several months or many years. “Most people who do this choose to spend a longer time in therapy as the work is often fascinating and truly transformative in a positive way,” Martone says.

The Takeaway

  • Shadow work is a therapeutic concept based on Jung’s theory about the unconscious parts of ourselves we repress, which he called the shadow.
  • The goal of shadow work is to integrate the shadow and persona, or the version of ourselves we present to the world.
  • While research on the benefits of shadow work is limited, experts say it may lead to greater self-awareness, tolerance of others, and authenticity.
  • To give it a try, it’s best to find a trusted therapist experienced in Jungian theory.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Serebrennikova N. The Shadow. International Association for Analytical Psychology.
  2. About Carl Jung. Society of Analytical Psychology.
  3. What Is Shadow Work — and Can It Help You Heal? Cleveland Clinic. January 29, 2026.
  4. Toyoda S. Persona. International Association for Analytical Psychology.
  5. Jungian. Center for Mindful Psychotherapy.
  6. Shadow Work: How Jungian Psychology Helps in Personal Growth. Council for Psychoanalysis and Jungian Analysis. September 6, 2024.
  7. Dragic I. Emotional literacy and levels of consciousness in bio-psycho-social-spiritual-ecological (5D) model of human experience. Frontiers in Psychology. January 22, 2026.
  8. Juberg M et al. Empathy as the Critical Link Between Self-Compassion and Social Dominance Orientation. Mindfulness. September 17, 2025.
  9. Roesler C. The Process of Transformation – The Core of Analytical Psychology and How it Can Be Investigated. The Journal of Analytical Psychology. May 9, 2025.
  10. Understanding Shadow Work: The Viral TikTok Sensation. T.R.U.E. Addiction and Behavioral Health.
  11. Jungian Organizations. The C.G. Jung Center.
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Seth Gillihan, PhD

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Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain, Cognitive Behavioral Therapy Made Simple, and Mindful Cognitive Behavioral Therapy.

He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012.
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