What is shadow work? A clinician’s guide to wholeness and integration

Ever wondered why you seem to keep repeating the same old patterns, no matter where you are? You have the same conflicts with your current boss that you had with your 8th grade math teacher. You and your spouse keep having the same fights over and over and over. No matter how many times you move cities– or countries– the same habits and patterns repeat. Wherever you go, there you are.

If you're feeling stuck in a rut, frustrated by those habits and tendencies you can't shake, tired of waking up at 3am with the same tape of worries running over and over again?

Shadow work can help.

Meet your guide: about my perspective on shadow work

As we'll see later in this post, shadow work is all about integration of seemingly-opposing traits and ideas. My own opposed-yet-integrated background in both the arts and science is likely one of the reasons I'm particularly drawn to the practice of shadow work in the first place.

What we'll cover in this post

In this post, we'll cover:

• The definition of shadow work
• How Jung's concepts of the unconscious, the collective unconscious, and archetypes relate to shadow work
• The ultimate goal of shadow work: individuation
• Why shadow work matters
• Common myths and misconceptions about shadow work (aka TikTok myths)
• How to get started with shadow work (a step-by-step guide)
• How to make space for deep, integrated, authentic shadow work

What is shadow work?

What do we mean when we talk about shadow work? The term "shadow work" may sound a bit strange or off-putting to you. It may sound spooky, or esoteric, or magical, or Halloween-like.

(On a certain level, It makes sense that this could be your visceral reaction to the idea of shadow work. The whole idea of doing inner work on our inner shadows is, in fact, to face that which makes us uncomfortable.)

But if you're worried that shadow work is too mystical for you, not to worry-- it's a psychological concept that can offer practical, applied benefits for the least woo-woo amongst us. The psychological concept of the shadow is just that: a clinical psychological concept originated by psychiatrist Carl Jung and expanded upon by subsequent generations of Jungian-influenced psychologists and psychiatrists working in the field of depth psychology.

Jungian analysts have offered a range of definitions of the shadow. Here are a few particularly pithy ones:

The term shadow refers to that part of the personality which has been repressed for the sake of the ego ideal.
-Edward C. Whitmont, The Evolution of the Shadow

If you were raised... with the ego ideal of being loving, morally upright, kind, and generous, then you'd have to repress any qualities you found in yourself that were antithetical to the ideal: anger, selfishness... all these qualities that you split off would become the secondary personality called the shadow."
-D. Patrick Miller, "What the shadow knows: An interview with John A. Sanford," in Meeting the Shadow

To put it another way: the shadow is all the parts of ourselves that we've deemed unacceptable, for one reason or another, over the course of our lives. Doing shadow work is the process of reconnecting to those repressed parts of our unconscious, those parts we've hidden away, and eventually integrating them appropriately into our selves.

Doing shadow work involves getting to know your unconscious at a much deeper level. Depth psychology in general, and shadow work in particular, is about making the unconscious conscious.

Shadow work is nuanced. Shadow work can mean many different things. The process– and the outcome– is not going to look identical for every single person. And doing shadow work will look different at age 25, or 45, or 65, or 85.

To put it simply, when we do shadow work grounded in the insights of depth psychology, we learn how to reach beneath the surface.

We don't take ourselves at face value.
We stop settling for superficial explanations.
We take the time to slow down.
We look at ourselves, we listen to ourselves, and we take the time and space to be curious.
To ask ourselves why.

Doing deep, sustained shadow work involves being able to recognize our own archetypes at work in our daily life, and to be comfortable allowing for the fact that every single archetype carries its own unique a shadow side. There is no such thing as a "good" archetype or "bad" archetype. The things and qualities that we cherish most about ourselves are often simultaneously at the root of the things that are causing us the most problems.

How Jung's theories of the unconscious, the collective unconscious, archetypes, and individuation relate to shadow work

To fully understand the concept of shadow work, it's worth spending some time understanding a few more key concepts from depth psychology. The psychological concept of the shadow is closely linked to Jung's theories of the unconscious, the collective unconscious, archetypes, and individuation.

What is depth psychology?

Depth psychology is closely related to psychodynamic psychology. Both share a foundational belief that our daily actions, beliefs, thoughts, and behaviours are driven, at least in part, by internal forces that we are not immediately and obviously aware of.

What is the unconscious (aka the unconscious mind)?

In depth psychology terminology, these internal forces of which we're unaware make up our unconscious, or unconscious mind. You've probably used this term in everyday life, noting that you "weren't consciously aware" of something or another. The idea of dividing awareness into conscious and unconscious (which has nothing to do with being awake or literally conscious) comes from depth psychology and psychodynamic psychology.

The concept of the unconscious was first brought to widespread public awareness by psychiatrist Sigmund Freud, and expanded upon by many of his academic followers, including Freud's erst-while protégé, psychiatrist Carl Jung. While Jung was initially enamoured by Freud's idea of the unconscious, Jung and Freud ultimately reached an impasse after Jung expanded the idea of the unconscious beyond Freud's initial conceptualization.

What is the collective unconscious?

One of the novel ideas that Jung introduced was the idea of the collective unconscious. In Jung's view, people certainly experienced internal motivations due to their own personal histories and their unique family histories. However, Jung hypothesized that all human beings shared a connection to a larger set of shared stories and experiences, which were common to human beings as a whole. He termed this the collective unconscious. He felt that these shared stories and ideas, which cut across cultures and time periods, were represented in myths which were passed down from generation to generation.

What are archetypes?

In Jung's psychological framework, there are numerous recognizable patterns of thought and behavior that human beings have repeated over the centuries and millennia. Each manifestation of these patterns looks rather different, since people are unique individuals existing in a specific time and place, with a particular family history, and a set of their own personal experiences. However, if you look closely, you can see certain groups of characteristics and patterns of behavior repeating over and over. Jung termed these patterns archetypes.

He used examples from myths and folklore to note how the same character types and story types recurred again and again across stories from different cultures and historical periods. Some of the archetypes that Jung theorized included:

• The Mother
• The Father
• The Child
• The Maiden
• The Trickster
• The Wise Elder

From Jung's perspective, without being aware of it, people tend to behave in ways that match particular archetypes. In other words, the archetypes most active in people's unconscious are driving their outward behaviours. Some people have one or two very strong archetypes driving their decisions, choices, and behavior, whereas other people may feel more spread between archetypes—particularly depending on their environment. The active archetype(s) often change over the course of people's lives.

The ultimate goal of shadow work is individuation

The aim of shadow work isn't just to muck about in the depths of despair so that we feel like sophisticated French intellectuals sipping excessively strong espresso moodily in a Left Bank cafe. It's not to be self-indulgent, or navel gazing, or simply an intellectual exercise.

The ultimate goal of doing shadow work, and of understanding our unconscious mind more generally, is to become more integrated, whole people who show up in the world more compassionately, more wisely, and more authentically.

Jung termed this process of self-development and integration of the different, often conflicting, parts of ourselves individuation. The following quotations on the Jungian concept of individuation from a few Jungian analysts below help to flesh out and explain how individuation is related to shadow work:

Individuation— the process of a person becoming whole and unique— aims at embracing the light and dark simultaneously to create a constructive relationship between the ego and the self (our personal symbol of individual wholeness).
-Connie Zweig and Jeremiah Abrams, Introduction to "Part 9 - Shadow Work: Bringing light to the darkness through therapy, story, and dreams" in Meeting the Shadow

... the human psyche consists of light and dark, masculine and feminine... Jung warned against resolving this tension by identifying only with one pole (for example, trying only to be productive in life). He felt that overvaluing or overdeveloping any single aspect of the psyche is dangerously one-sided... the alternative Jung recommended was to confront the opposites within ourselves... One of the major ways to integrate our inner opposites is by consciously confronting the shadow— the "dark" part of the personality that contains the undesirable qualities and attributes we refuse to "own."
-Gary Toub, The Usefulness of the Useless

Shadow work isn't about hunting out and "correcting" (i.e. destroying) parts of ourselves that we dislike. We are not trying to create falsely bright, shallow versions of ourselves with the shadows surgically removed– quite the contrary.

The goal of shadow work is to bring greater awareness and understanding to those parts of ourselves that we find dark or troubling or frustrating. Our ultimate aim is to make progress towards greater wholeness and integration.

Why shadow work matters

If you’re human being, you’ve got a shadow. It's as simple as that. It's not a personal failing—it’s just the nature of our biology and psychology. The shadow is the collection of qualities you’ve stuffed in the back closet because somewhere along the line, you got the message: this part of you isn’t acceptable. Anger? Too much. Desire? Dangerous. Sadness? Weak. So you learned to put on your metaphorical armour, paste on a smile, and stride forward with the mask of your persona firmly in place. But it comes at a cost.

Here's the unfortunate reality: what you avoid doesn’t disappear. It leaks out sideways in the strangest ways, and at the most inopportune times. The shadow shows up in burnout, in rampant perfectionism, in simmering resentment, or in the snappish tone you use with the people you love the most when you’re running on empty.

Shadow work matters because it’s the practice of calling yourself back. It's about making the choice to refuse to abandon those less-lovable parts of yourself.

Shadow work isn't about dividing yourself up into acceptable and unacceptable pieces. The goal of shadow work is integration, not further division.

Integration isn’t about fixing yourself—it’s about becoming whole.

Shadow work is a way of listening to the parts of you you’d rather not hear, and discovering that they hold wisdom, too.

This matters because wholeness matters. You can’t live an authentic, grounded, deeply human life by perpetually chipping off and locking away parts of your very own self. When you do shadow work, you have the courage to step into those hidden rooms of your own story and turn on the lights.

As you move through the journey of meeting and making peace with your shadow self, you'll slowly find that:

• You'll experience less internal conflict.
• You show up differently— more genuinely, with more patience, more wholly— in the relationships that matter most to you.
• Making decisions will feel less fraught.
• You'll begin to feel more at home and at peace with yourself.

Common myths and misconceptions about shadow work

Shadow work may sound edgy, mysterious, maybe even a little dangerous. But no need to light any obsidian candles or cue up a "witchy vibes" playlist. Shadow work isn't about spooky rituals— it's about compassionate honesty. Let’s clear up a few of the most common myths and misconceptions about shadow work (that you just may have seen on a TikTok reel or two):

Myth #1: Shadow work is all about darkness and negativity.

No, shadow work isn't just about negativity or the darker side of life. Your shadow doesn't solely include traditionally-negative qualities like rage, grief, or shame. Your shadow can include things like your brilliance, your creativity, your power, and your leadership.

As Jungian analyst John A. Sandford reminded us, Jung himself believed that much of the shadow was incredibly positive and valuable– 90% pure gold:

Jung has said the truth of the matter is that shadow is ninety percent pure gold. Whatever has been repressed holds a tremendous amount of energy, with a great positive potential. So the shadow, no matter how troublesome it may be, is not intrinsically evil.
-D. Patrick Miller, "What the shadow knows: An interview with John A. Sanford," in Meeting the Shadow

Sometimes you bury the light because it feels just as threatening as the dark. Shadow work isn’t about wallowing; it’s about reclaiming.

Myth #2: Doing shadow work means you’re broken.

Not in the least. Let's make this clear: you’re not broken, you’re human. Having a shadow isn’t a flaw or a personal shortcoming—it’s an incredibly human feature. Every single person has one (whether they acknowledge it or not). Shadow work doesn’t mean you’re “messed up” enough to need fixing. It means you’re brave enough to work towards wholeness.

Myth #3: Shadow work is too heavy to handle.

Absolutely, shadow work can stir up uncomfortable emotions. I strongly recommend having a supportive therapist to walk you through the darker moments of shadow work. You can do plenty of learning by yourself, but being able to turn to a trusted therapist in the midst of the harder bits provides a safe place to land.

At the same time, heaviness doesn’t equal hopelessness. With the right support in place—self-compassion practices, grounding practices, good therapy, self-care—delving into shadow work will feel like relief. Like emptying out a giant bag you’ve been lugging around behind you for years.

That being said– make sure to practice shadow work safely. If these exercises, or any others you find online or in books, cause too much distress, stop. Seek out one-on-one therapy support and develop skills in grounding yourself before you go any further.

Myth #4: Shadow work is woo-woo, vaguely magical, and entirely impractical.

Let’s be honest: sometimes the internet makes shadow look mystical and somewhat spooky. But at its core, shadow work is psychology. It’s about how unacknowledged parts of us shape our behaviour, our choices, our relationships. If you’ve ever wondered, “Why do I keep doing that thing I don’t want to do?”—that’s your shadow at play.

Shadow work isn’t about being dramatic or mystical. It’s about being real. It’s about refusing to exile parts of yourself just because they’re inconvenient or uncomfortable. It's an invitation to listen. And permission to get honest with yourself.

How to Start Shadow Work (Safely)

Shadow work can feel intimidating—like opening a door to a room you’ve been told to stay out of. But here’s the truth: it’s less scary than living your life without noticing the parts of yourself that keep showing up in your patterns, relationships, and choices. The key is intentional, safe, and compassionate practice.

Step 1: Practice noticing. Get curious about your strong emotions.

Pay attention to the moments where you have an unexpectedly strong emotional reaction. Maybe it's a flare of anger at a colleague, deep shame over a small mistake, or a rush of envy when a college friend gets a bit promotion. These emotional sparks are clues to your shadow. Try not to judge them. Instead, make space for them. Practice noticing: “hmm, there’s a piece of me trying to speak.”

Step 2: Gift yourself a daily mini writing retreat.

So, you (probably?) can't fit a silent, immersive, weeklong retreat into your schedule. But you can give yourself the gift of 10-15 minutes every day for a bit of free writing to get in touch with your shadow self. Try to find a time that can become a routine, like first thing in the morning, at your lunch hour, or before bed. Block that time on your calendar. Close your office door. Put your phone on silent.

Use this time to go deeper with your curiosity. Think back to the strong emotions you experienced over the day, or earlier in the week. Take a posture of invitation, of curiosity, of gentle interest. Do some free journalling to let your shadow self speak without censoring it.

Ask yourself questions like:

• Why did that bother me so much?
• What do I think was really going on there?
• What did that situation remind me of?
• What emotions am I afraid to feel?

Don't try to solve anything yet. Your job here is to bear witness, not to fix.

Step 3: Practice extending compassion to the least-lovable parts of yourself.

Cultivating self-compassion is a key tool to successfully doing the work of meeting your shadow. If we do our usual knee-jerk reaction of judging the shadow parts of ourselves, they'll be quick to retreat.

To borrow a phrase from Parker J. Palmer:

The soul is like a wild animal—tough, resilient, savvy, self-sufficient and yet exceedingly shy. If we want to see a wild animal, the last thing we should do is to go crashing through the woods, shouting for the creature to come out. But if we are willing to walk quietly into the woods and sit silently for an hour or two at the base of a tree, the creature we are waiting for may well emerge, and out of the corner of an eye we will catch a glimpse of the precious wildness we seek.
-Parker J. Palmer, A Hidden Wholeness: The Journey Toward an Undivided Life

The same may be said about the shadow part of ourselves— it's both touch and exceedingly shy. If we take an aggressive stance towards shadow work, we're liable to shame our shadow selves further into retreat. But if we create a peaceful place, a welcoming place, a place of curiosity and kindness? That's the place where safe, sustainable, fruitful shadow work can begin.

Ready to start getting to know your shadow?

If you’ve read this far, it means part of you is ready to stop running from the parts you’ve tucked away—and start discovering the wisdom in your shadow. You have a therapist, but you'd like to have a resource to go more deeply into the theory and application of shadow exploration for more than a single hour per week.

But you're not exactly sure where to start. You've browsed a few books on shadow work at your local bookstore, but some feel too mystical, and others feel too dry and academic. Neither type feels particularly useful or applicable to your day-to-day life.

Don't worry– you don’t have to embark on your shadow work journey without a map.

There are shadow parts of you patiently waiting to be seen, acknowledged, and integrated. With The Haven by Quiet Depth, you can explore these hidden parts at your own pace, with prompts and reflections that provide soulful, gentle guidance.

Learn how to bring your whole self into the light. Begin whenever feels right for you.