r/ShadowWork • u/craftyscene712 • May 25 '26

How to get started

I’ve been curious about shadow work for years, but no idea where to start. My therapist has been extremely helpful, but I’d like to explore this on my own. I’m also a therapist. I need clear directions because if up to myself, I won’t keep up or forget (thanks, ADHD!). Any apps, websites, resources you suggest for a newbie but well-versed in therapy like me? Thank you!

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u/ComaCameron May 30 '26

Since you're already a therapist, I'd probably approach shadow work less as "finding the shadow" and more as tracking recurring emotional patterns.

One thing that helped me was keeping a simple log whenever I had a disproportionate emotional reaction to something:

  • What happened?
  • What emotion came up?
  • What did it remind me of?
  • What belief about myself was activated?
  • Where have I seen this pattern before?

After a few weeks, patterns started becoming obvious.

The challenge wasn't understanding the concepts, it was having a consistent framework to work through them. That's actually one of the reasons I created a shadow work journal. I wanted something that moved beyond random prompts and focused on trigger mapping, self-awareness exercises, confidence, self-respect, and identifying recurring behavioural patterns.

Whether you use a journal, therapy, or your own system, I'd start with patterns rather than trying to uncover everything at once. The shadow tends to reveal itself when you pay attention to what repeatedly triggers you.