Like many aspects of working on your mental health, shadow work can take time. “Almost always, you will hear that it is… and sometimes, you can get to the root of it when exploring whether they’ve experienced these sensations in the past.” How long does shadow work take? “I ask, ‘Is this an old feeling?” Sweeton says.
Sweeton will then explore the root of the reaction. “I’m looking for times when clients have a reaction to something, and they’re probably not comfortable with it,” Sweeton says. Sweeton naturally integrates shadow work into sessions. But shadow work takes time to start, and a client and therapist need to establish a trusting relationship. “You come to the realization that things weren’t what you thought they were.”Ī therapist can help you work through those feelings constructively. “It can be overwhelming because you have to confront your primary caregivers, and a lot of people have loyalty,” she says. Though it’s possible to do shadow work yourself, Sweeton suggests doing it in therapy. Want to go deep in your shadow work? There are professionals who can help. I encourage people to notice strong reactions and sit with that.” Then, the analysis stops, and we move on with life.
“If you judge yourself, you distance yourself from yourself. “A lot of times, we’ll hear about something or see it, automatically judge it, and shut it off,” Sweeton says. Sweeton says it’s important to step back and reflect on these moments rather than taking them at face value and moving forward. “You’re upset because there’s been a part of you that’s been hiding out for a long time… and wants to come out.” “Think about the times when you feel something bubbling inside of you, and you’re wondering why you’re so upset,” Short says. Short likens shadow work to peeling back the layers of an onion. Keep a running log of when you have a strong emotion, what triggered it, and any accompanying sensations. “Being able to log what those emotions… and sensations are that you noticed can help you see patterns.” Getting started “The shadow is most apparent in strong emotions,” she says. She says signs include feeling like you had a “gut punch” or felt your chest tightening. Sweeton suggests people who are new to shadow work keep a running log of times they have a strong emotion and what triggered it. “Someone who’s been doing it for a long time is going to be more skilled at this.” “You’re going to have to be intentional about noticing your own reactions,” Sweeton says. It takes time, and beginners have to develop more awareness of emotions they might otherwise shrug off. What beginners should knowĪccording to Sweeton, patients don’t simply start doing shadow work. “When you’re hiding nothing from yourself and can see yourself fully, it’s a lot easier to be in control of yourself,” Sweeton says.īefore you begin shadow work, there are a few things to keep in mind. For instance, people who were taught that wanting to be close with someone was “clingy” may have trouble in future relationships and cheat on a partner.Įxploring one’s shadow can help people find more constructive habits. Sweeton says our shadow self can cause destructive behaviors. “It helps you look at your family structure and makes you think, ‘Is this something I want to continue with my family?’” Short says. “You’re always doing the work of healing yourself, healing your parents, and healing the lineage, especially when you start to address generational traumas within the shadow experience,” Short says.Īnd it can also help you think about your approach to caregiving, should you have children. Shadow work can heal wounds from childhood, often brought on by primary caregivers like a parent.
“You may develop boundaries and learn to speak your truth ,” Short says. And you can use that introspection in relationships.įor example, perhaps you were told not to “talk back” during childhood, and you have trouble standing up for yourself as an adult. “When I do ‘parts’ work with clients, it’s to help them understand that they can become whole and always have been, but life experiences that made them feel disjointed.” It can help how you interact with othersĪs you gain more self-awareness, Short says you’ll learn to trust yourself more. “A lot of people talk about themselves in parts,” Short says. There isn’t peer-reviewed research on shadow work, but Short says it can give you a more holistic view of yourself. learning healthy ways to meet your needs.feeling whole or integrated as a person.
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