Shadow Journaling

Dec 17, 2020 | Healthy Mind

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When it comes to journaling, many people have a tendency to write down what they want or hope to be true or even what they think should be true. The more difficult work in journaling, perhaps even the scary work, is to write about what is actually true for a given situation, for the relationships in our lives, and for the relationship with one’s self. Without a doubt, it’s much easier to sweep what we don’t want to see or acknowledge into the shadows. But this is not the true purpose of journaling, which is intended to elevate self-awareness by providing a safe passage deeper into the shadows to reveal what you need to see in yourself, in others, and in your life. You might call this type approach “Shadow Journaling.” Here’s an example:

Let’s say you’re journaling about a relationship that’s not going well. The psyche’s protective tendency is to write down just the facts – who did and said what, when, and the feelings it conjured up (angry, sad, disappointed). To go deeper, try exploring beyond the situation and superficial reactions: is there something you dislike about the other person? Name and describe that in as much detail as you can. And remember, sometimes we dislike in others something that is part of our own make-up. You may discover that as you explore the issue and your feelings.

Consider the benefits of this type of honest probing through journaling:

  • garnering more meaningful self-awareness
  • developing/enhancing resilience
  • lowering reactivity in stressful situations
  • reducing mental and emotional stress
  • promotes emotionally healing
  • helps you see the “you in me, and the me in you”
  • helps you make better choices
  • deepens understanding of your thoughts, feelings, and behavior

The format for this type of journaling matters less than the fact that you are honest in your exploration of people, situations, thoughts, and feelings. You might use bullet points, collage of pictures and keywords, free writing, or prompts. Here are a few tools for journaling out of the shadows and into the light.

Journaling for Self-Awareness provides three tips for seeing yourself more clearly and identifies journaling traps that can hinder the benefits of the process.

Search Pinterest for journaling images and written prompts. Using the search phrases “journaling for self-awareness,” “self-discovery journaling prompts” yields interesting tools to facilitate journaling. Also, google for guided journaling prompts such as these for self-discovery.

Use a guided journaling book. There are many out there. A favorite is a series by author Sarah Ban Breathnac: Simple Abundance: 365 Days to a Balanced and Joyful Life, Something More: Excavating Your Authentic Self, and The Simple Abundance Journal of Gratitude.

Other guides you might explore include Layers of Meaning-Elements of Visual Journaling (Rakefet Hadar); Shadow Journal: Find Your Inner-self by Journaling for Self-discovery and Transformation (D.S. Park).