How to Journal to Speak with Your Shadow Self (Plus Over 50 Journal Prompts) 

We all have a shadow self. A dark side that has probably been put aside most of our life. For we are taught to stifle and silence her. When in fact, we should be listening to her. I know because I spent 23 years silencing my shadow self. But I found that the more I put her aside, the louder she got. And I had to meet her needs to be able to have true peace. 

It starts with listening. With speaking with her to understand her needs. For me, the quickest way to speak with my shadow self is through journaling. Journaling helps me acknowledge my pain, meeting my shadow self where she’s at. Hearing what she has to say. 

When journaling, don’t worry about spelling or mechanics. Don’t let anything get in the way of putting the most raw version of your thoughts onto the page. Also, it’s good to be mindful of not judging your thoughts. Just get them onto the page and then you can analyze them later. 

After you journal, it works best to reflect on what you’ve written. Sometimes even writing your reflection helps.

It’s also important when journaling about your shadow self to keep yourself grounded. Be sure to eat protein, to move your body, to get outside and off screens and to drink plenty of water. And do something that brings you joy.

So if you’d like to journal to speak with your shadow self, here are some questions I used to help me speak with mine. You can use my book, Primitive: A Memoir of How Occupational Therapy, Psychotherapy and Journaling Helped Uncover Repressed Trauma, to accompany each set of questions. 

Chapter 1

1. What do you feel like most days?
2. What weighs on you?
3. What ailments do you have?
4. What are your energy levels like? 
5. Do you ever write down your thoughts and feelings? 
   1. If yes, reflect on how you’ve felt in the last five years. The last 10 years. Etc. 
      1. What patterns do you notice? What trends? 
   2. If no, what’s stopping you from writing? 
      1. What are your blockages in the way of writing and how can you remove them? 
6. What help have you sought? What doctors have you tried? What therapists and specialists?
7. What are your relationships like with others?
8. What is your relationship like with yourself?
9. What makes you angry? Scared? Etc.
10. What makes you happy? Fulfilled? Etc. 
11. What soothes you when you’re down?

Chapter 2

1. What was your childhood like?
2. What were you like as a kid?
3. What activities do you remember doing? 
4. What places do you remember going?
5. Who was in your life?
6. What was middle school like?
7. What was high school like?
8. What did you do after high school and what was that like?
9. What events left the greatest impact on you? 
10. Was there any point when things changed for you? 

Chapter 3

1. What things have you tried to do to feel better?
2. What things made you feel better?
3. What things made you feel worse? 
4. What are some stories you have regarding your pain?
5. What has your working life been like?
6. Are you able to build and maintain relationships? 
   1. How does that make you feel? 
7. When have you felt misunderstood?
8. When have you felt understood? 
9. Who has been a part of your journey?
10. What roles have they played?

Chapter 4

1. What are some specific stories along your healing journey?
2. What methods have you tried?
3. What medications have you tried if any?
   1. What has been successful?
   2. What hasn’t?
   3. Have you had any side effects?
4. Have you ever meditated? 
   1. If yes, what were the results?
   2. If no, is it something you’re willing to try? 
5. What have your doctors been like?
   1. Who has helped you the most?
   2. Who has helped you the least?

Chapter 5

1. Speak specifically to your pain.
   1. What does it feel like emotionally?
   2. Where do you feel it in your body? 
   3. Where do you think it stems from? 
   4. How has it affected your life?
   5. What are some stories about dealing with it?

Chapter 6

1. What have been some obstacles you’ve faced?
2. Have you tried anything metaphysical?
   1. If yes, what were the results?
   2. If no, is it something you’re willing to try? Why or why not? 
3. Have you tried talk therapy?
   1. What was it like?
   2. If no, is it something you’re willing to try? Why or why not? 
4. What things has your pain prevented you from doing?
5. If you have a menstrual cycle, what is it like?
   1. How does it affect your mood?

Chapter 7

1. What epiphanies have you had?
2. What has worked?
3. How has your life changed?
4. In what areas have you seen improvements?
5. How has your mindset changed?

Chapter 8

1. Talk about each of the following in your present day-to-day:
   1. Jobs
   2. Relationships
   3. How you feel about yourself

Chapter 9

1. What do you want others to know about what you’ve learned?
2. What tips and tricks do you have?
3. What are you no longer tolerating?

Chapter 10

1. What’s one final story that summarizes all you’ve been through, details your road to recovery or shares a glimpse of your new self?

After you’ve acknowledged your shadow self and have worked through your pain, take some time to reflect:

• What did you learn about yourself?
• What no longer serves you?
• What have you been carrying around that you can let go of?
• What do you want your present life to consist of?
• What does it look like?
• Who do you want to be? 

It’s also important after doing shadow work to speak with the light. To remind yourself of all the good things in your life and write them down. Because it’s important to know both the light and the dark. To see your whole self.

Cheers to you and the shadow work you are doing. I wish you all the joys of exploring your inner universe. 

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