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75 Powerful Shadow Journal Prompts

By Salma Adam
Psychology Resources Team

Shadow journaling is a self-reflection and personal growth practice that involves writing
down thoughts, feelings, and experiences related to one’s “shadow self.”

The concept of the shadow self comes from the work of Swiss psychiatrist Carl Jung.
According to Jung, the shadow self is the part of an individual’s unconscious mind consisting
of repressed weaknesses, shortcomings, and instincts.

Research has shown that journaling can significantly improve overall wellness by reducing
stress, enhancing self-awareness, and fostering emotional resilience.

Shadow journaling is not just about focusing on the negative aspects of oneself. It’s about
achieving a more comprehensive understanding of oneself, leading to greater self-acceptance
and emotional balance.

75 Powerful Shadow Journaling Prompts

1. What are three fears I have been avoiding facing?

2. What qualities in others irritate me, and why?

3. When do I feel most vulnerable, and what triggers this feeling?

4. What are some negative beliefs I hold about myself?

5. In what situations do I find myself being dishonest, and why?

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6. How do I react when I feel criticized or judged?

7. What aspects of my personality do I often try to hide from others?

8. When have I felt jealousy, and what was the underlying reason?

9. What are my insecurities, and how do they affect my behaviour?

10. How do I handle feelings of anger or frustration?

11. What past experiences am I still holding onto?

12. How do my fears influence my decisions?

13. What habits do I have that I know are unhealthy for me?

14. In what ways do I sabotage my own success?

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15. What are my biggest regrets, and why?

16. When do I feel the need to control situations or others?

17. How do I typically cope with stress or anxiety?

18. What criticisms from others have stuck with me over time?

19. When do I feel most misunderstood, and why?

20. What situations make me feel powerless, and how do I react?

21. How do I behave when I feel threatened or insecure?

22. What are the negative patterns I see in my relationships?

23. When have I not stood up for myself, and why?

24. What are my deepest fears about love and relationships?

25. How do I react to change or uncertainty?

26. What parts of my past am I ashamed of?

27. How do I deal with failure or disappointment?

28. What do I often criticize about myself?

29. When do I feel undeserving or not good enough?

30. How do I typically react to conflict?

31. What does my inner critic often say to me?

32. In what ways do I feel different from others?

33. What are my fears about the future?

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34. When have I been overly defensive, and why?

35. What do I need to forgive myself for?

36. How do I handle rejection?

37. What negative beliefs do I hold about others?

38. When do I find myself feeling envious, and why?

39. What emotions do I try to avoid, and how?

40. How does my shadow self-show up in my dreams?

41. What parts of myself do I feel are not socially acceptable?

42. When have I felt betrayed, and how did it affect me?
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43. How do I respond to success, both mine and others?

44. What are my anxieties about my personal life?

45. In what ways do I feel inadequate?

46. What are the lies I tell myself, and why?

47. How do I react under pressure?

48. When do I feel most alone, and why?

49. What parts of my life do I feel I have no control over?

50. How does my shadow self-affect my work life?

51. What are my fears about ageing or death?

52. In what situations do I find myself being overly critical?

53. What do I resent, and why?

54. How do I express sadness or grief?

55. What aspects of my personality do I feel guilty about?

56. When do I feel overwhelmed, and what causes it?

57. What are my attitudes towards money and material possessions?

58. How do I perceive my physical appearance, and why?

59. What situations make me feel insecure about my abilities?

60. When have I felt most disrespected, and how did I react?

61. What are my unspoken needs or desires?

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62. How do I deal with feelings of loneliness?

63. What expectations of myself am I not meeting?

64. How does my shadow affect my physical health?

65. What unresolved issues do I have from my childhood?

66. In what ways do I feel misunderstood by society?

67. How do I typically handle grief or loss?

68. What are my hidden talents or abilities that I undervalue?

69. What are my most common negative thoughts about others, and what might they reflect
about me?
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70. How do I react when someone challenges my beliefs or opinions?

71. What moments in my life have I felt most powerless, and what did I learn from them?

72. In what situations do I find myself being overly judgemental, and what is the root cause?

73. When have I felt intense guilt, and what was the situation that prompted it?

74. How do I usually respond when I am not getting what I want or need?

75. What are the parts of my personality that I feel need the most improvement, and why do I
think this way?

In shadow journaling, individuals are encouraged to explore and acknowledge hidden aspects
of themselves. This process can involve:

1. Self-Reflection: Writing about personal fears, insecurities, and negative feelings that are
often ignored or suppressed.

2. Emotional Exploration: Delving into why certain emotions arise, especially negative ones, to
understand their roots.

3. Acknowledging Flaws and Weaknesses: Recognizing and accepting one’s imperfections

instead of denying or hiding them.

4. Understanding Triggers: Identifying situations or people that trigger negative emotions or

reactions and understanding why.

5. Personal Growth: Using the insights gained to grow personally, improve self-awareness,
and develop better-coping mechanisms.

Embarking on the journey of shadow journaling is a brave and transformative step towards
self-awareness and personal growth.

Each prompt is a doorway to deeper understanding, inviting you to explore the uncharted
territories of your inner world.

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Remember, the shadows you uncover are not your enemies; they are hidden guides, revealing
truths that foster strength, resilience, and authenticity.

As you navigate through these introspective paths, embrace the light and dark within you
with equal acceptance and compassion.

Your journey is unique, a beautiful tapestry of human experience. I hope you find peace,
empowerment, and a renewed sense of wholeness as you embrace every part of who you are

Source: Google

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