Shadow Work

Journal
 Prompts Worksheet
Prompt n°1 :
What do you think are the worst character traits a person can have?

i. What do you think are the worst character traits a person can have?
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Prompt n°2 :
How do you think people see you?

i. How would they describe you?

ii. How do you feel about that?

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Prompt n°3 :
What things are triggers for you?

i) Consider where those irrational feelings stem from.

Prompt n°4 :
4.Nobody enjoys feeling hurt, anger, rejection, betrayal, jealousy, etc.
What is the very worst emotion to experience for you personally? Why?
Where does that come from?
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Prompt n°5 :
What things make you judgemental?

i. Think about a hypothetical situation in which you’d agree somebody

could behave in a way you’d usually judge, yet be entirely innocent.
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Prompt n°6 :
When is the last time you felt let down?

i. Examine how you felt and whether it was truly rational, or if you were
triggered.
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Prompt n°7 :
Do you have healthy boundaries in your relationships?

i) Is there any particular relationship that you feel could benefit from stronger
boundaries?

ii) Explore what is preventing you from having the courage to hold that space.

iii) Can you say with complete honesty that you respect the boundaries of
others?
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Prompt n°8 :
What makes you feel empty? How do you tend to fill that void?

i. What are some healthy strategies you might develop to overcome feelings
of emptiness?
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Prompt n°9 :
Who has the most influence over you?

i. Is that healthy?
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Prompt n°10 :
Who do you envy?

i) Why?

ii.How might you be able to work towards gaining the things they have that
you feel jealousy towards?
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Prompt n°11 :
Do you consider yourself to be confrontational? Why? Is this something
you’re proud of or would you prefer to be different?

i. Would others be more likely to describe you as confrontational or a

pushover? How would you prefer to be viewed?
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Prompt n°12 :
Think of a relationship you’ve walked away from. Write down the reasons
it’s been a positive life choice.

Prompt n°13 :
Describe yourself with objectivity.

i. How easy was this task? Do you know who you truly are?

ii. 13.Do you like who you are?

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Prompt n°14 :
What person has hurt you the most in your life?

i. Write them a letter telling them all the things you’d like to say.
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Prompt n°15 :
What most frightens you?

i. How might you be able to expose yourself to that fear in a safe way?
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Prompt n°16 :
What misconception do people have about you?

i. How does that make you feel?

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Prompt n°17 :
17.Do you generally feel less than, better than, or equal to others?
Explore this.

Prompt n°18 :
What memories bring you shame?

i. Think about who you were then, what led to your behaviour, and how
you’ve changed since.

ii. Now write out the words ‘I did the best I could at the time and I forgive
myself’.
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Prompt n°19 :
Think again about those memories of shame. Close your eyes and take
yourself back to when you were at your very worst. Relive the feelings of
that time. Now look around you and see how far you’ve come.

i. Consider your past self as you would perhaps a younger sibling, from a
position of honesty and compassion. Write your past self a letter,
demonstrating understanding and forgiveness.
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Prompt n°20 :
Which traits would you least wish to be described as having?

i. Why would it be so terrible?

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Prompt n°21 :
In what ways are you similar to your parents or childhood caregivers?

i. Is this a conscious decision? In what ways would you like to emulate

them?

ii. How do you actively choose (or try) to be different?

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Prompt n°22 :
What is your definition of failure?

i. What makes these circumstances so terrible?

ii. Imagine yourself in this situation. Write down five things you believe
people would think about you.

iii. Now write down five things you would hope people would think of you.
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Prompt n°23 :
Who regularly (or last) belittles or downplays your emotions?

i. How does it make you feel?

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Prompt n°24 :
Think about unhealthy relationships you have currently or have had
previously. What’s the common theme?

i. Why do you think you find yourself in this kind of dynamic?

ii. How can you recognise and avoid allowing this type of relationship to
develop?
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Prompt n°25 :
What emotions tend to bring out the worst in you?

i. Why do you think that is?

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Prompt n°26 :
When have you been self-sabotaging or destructive in your life?

i. Examine how you were feeling at the time, and what triggered your
behaviour.
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Prompt n°27 :
With whom or in which situations do you find yourself slipping on a mask or
embodying a different persona?

i) What do you think would happen if you exposed your true self?

ii. How does that make you feel?

 Prompts Worksheet
Prompt n°28 :
Negative traits tend to develop in childhood as a defence mechanism.
They’re useful at the time, but not as adults. List your least desirable
traits.

i. Where do they come from?

ii. Think about their purpose, and write about more positive and productive
behaviours you could use instead.

iii. Think about others you know who display these traits too, and how they
make you feel. Make a promise to yourself to remember to look past the trait
to the vulnerability behind it in future – we do not know other people’s
stories.
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Prompt n°29 :
Think about your friendships. Which ones make you feel safe, secure, and
loved?

i) Do you have any in which you feel isolated, pressured, or otherwise

uncomfortable?

ii. Examine why this may be and if you have any negative history.
 Prompts Worksheet
Prompt n°30 :
30.How do you tend to respond to compliments? Make a concerted effort
to learn to simply say ‘thank you’, if you don’t already do this.

Prompt n°31 :
Which relationships in your life no longer serve you? Be ruthless – nobody
else will see this.

i. Which relationships feel obligatory or dutiful. Consider how you’d feel if

you allowed those relationships to dissolve, then think about whether they’re
worth trying to salvage, and how you may be able to do that.

ii. 31.Perhaps write a letter to that person/those people.

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Prompt n° 32 :
What do you most dislike about yourself?

i. Really examine why that is, and whether you’d feel the same level of
distaste for somebody else in your position.
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Prompt n°33 :
List out your core values.

i. Are you living in alignment with them? What could you change to be more
in harmony with them?

ii. Do they match those of your childhood caregivers?

iii. If not, explore why this might be.

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Prompt n° 34 :
What do you wish people understood about you?

i. How might you be better able to demonstrate the quality that people tend
to overlook?
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Prompt n° 35 :
Do you have or have you had recurring nightmares? What’s the theme? What
might it relate to?

i. How might you face the fear causing your nightmare?

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Prompt n°36 :
Think about your friendships. Which ones make you feel safe, secure, and
loved?

i. What’s the worst way you’ve been taken advantage of in your lifetime?

ii. If you don’t know enough about them to answer this question, imagine what
their story is. Write it down, keeping in mind that nobody is born evil.
Terrible experiences do not excuse terrible behaviours unto others, but they
can help you to forgive and make peace.
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Prompt n°37 :
Now imagine somebody else is working through the previous exercise and
they are picturing you.

i. Who is the person, and what did you do to them?

ii. What were your circumstances at the time? Write a letter to the person
explaining yourself and apologising.

iii. Have you forgiven yourself? Imagine the person writing their letter to
you, and then forgiving you. Take a deep breath, and as you exhale breathe
out any feelings of guilt you’ve been holding onto.
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Prompt n°38 :
What’s the worst thing you’ve ever done?

i. What drove you to it?

ii. Have you confessed to your misdemeanour? Are you afraid of being
honest?
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iii. Examine why this is and whether it’s truly valid.

iv. Are you protecting yourself or others?

v. Could being open about it help to bring you peace?

vi. Could being open about it help to bring you peace?

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Prompt n°39 :
What authority figures (individuals as opposed to institutions) did you
respect growing up?

i. What qualities did/do they possess?

ii. Do you share those traits? How might you develop/enhance them?
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Prompt n°40 :
Without thinking too deeply, what’s your gut reaction to the question ‘Do
people respect you’?

i. Why do you think this is?

ii. How do you feel about this?

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Prompt n° 41 :
How are you letting yourself down at this time in your life?

How could you be better to yourself? Consider your Heath, finances,

Relationship, work, etc.
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Prompt n° 42 :
What lies have you previously told yourself?

Are you being entirely truthful with yourself at this time in your life?
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Prompt n°43 :
When you are alone, what does you inner voice sound like? Is it positive or
negative?

i. Consider whose voice that truly is.

iii. Write a letter to the person who became your inner voice, thanking them if
they champion you, or challenging them if they are critical.
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Prompt n°44 :
What was your last uncharitable thought? Did you voice it?

i. Was it deserved?

ii. Were you being unfairly judgemental?

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Prompt n° 45 :
Who do you owe an apology to? Make a list of everyone you can think of,
even if it’s from a different time in your life.

i. If anybody springs to mind, write them a letter. You don’t have to send
it if it’s not appropriate to do so, but write it anyway.
 Prompts Worksheet
Prompt n° 46
: Who owes you an apology?

i. Why? What did they do? Is it possible you misinterpreted the situation?

ii. Write yourself a letter from their perspective, explaining the reasons for
their transgression, and apologising.

iii. Now take a deep breath, and as you exhale breathe out any resentment
or hurt you’ve been holding onto.
 Prompts Worksheet
Prompt n° 47
: What’s your biggest regret in life?

i. How might you be able to make peace with that? Think about your
circumstances at the time and give yourself permission to be okay with the
fact that you did your best at the time.
 Prompts Worksheet
Prompt n° 48 :
What’s your worst childhood memory?

i. Who was there?

ii. How did they comfort you or make it worse?

What would you like to say to them? Perhaps write them an unsent letter.
 Prompts Worksheet
Prompt n° 49 :
Do you have any other traumatic childhood memories?

Prompt n° 50
: What situation in your life do you most wish had had a different outcome?

i. How would it have improved your life?

ii. In what ways is your life better for it not having worked out?
 Prompts Worksheet
Prompt n°51 :
Who do you feel inferior to?

i. Objectively explore whether they have intentionally made you feel this way,
or if it’s your own feelings of inadequacy creating that illusion.

ii. How do you think they view you or feel about you? Why?
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Prompt n° 52 :
How do you think they view you or feel about you? Why?

i. Are they still around? How do you feel about that?

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Prompt n°53 :
What’s the worst character trait you have as a result of your childhood?

i. What or who do you think caused it?

ii. How do you feel about that?

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Prompt n° 54 :
What are your parents’ best/worst attributes?

i. How are you alike/unlike them?

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Prompt n°55 :
What is the worst emotion somebody could provoke in you? For example,
anger, betrayal, jealousy.

i. Why do you feel so strongly about this?

ii. Does your answer differ according to the person in question?

 Prompts Worksheet
Prompt n°56 :
56.Think about a time you were manipulative. Explore the feeling behind the
behaviour – what need made you behave that way? Have you overcome that
feeling?
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Prompt n° 57
: How do you feel about your childhood?

i. Was it generally positive or negative?

ii. Who made you feel safe and who let you down?

iii. Who were you close to?

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Prompt n°58 :
How does drama make you feel?

i. Are you dramatic yourself?

ii. Do people call you dramatic? How do you feel about this?
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Prompt n° 59 :
Which of your traits do you find it difficult to accept? Explore why this is.

i. Do you accept these traits in others? Do others readily accept these traits?

ii. Think of somebody who shares this characteristic with you. Write down
three things you admire about them.

iii. This trait does not define you; write down three ways that you are more
than this characteristic.
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Prompt n° 60
: Who do you hold a grudge against?

i. What is stopping you from letting it go?

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Prompt n° 61 :
Think about a time you felt betrayed. Have you made peace with the person
involved? Write them a letter explaining how it made you feel, and forgiving
them.

Prompt n° 62
: Thinking about the previous exercise; now consider when you may have
behaved similarly. Has the person involved treated you as though you
betrayed them? Either way, write them a letter apologising.
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Prompt n°63 :
Who have you previously had conflict with and allegedly resolved it, but you
remain wary of since?

i. How did they make you feel?

ii. What worries you about the relationship now?

 Prompts Worksheet
Prompt n°64 :
What worries you about the relationship now?

What worries you about the relationship now?

Prompt n°65 :
What makes you self-conscious around others?
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Prompt n°66 :
Who dislikes you or treats you poorly or with disrespect?

i. How does it make you feel?

ii. Where does this attitude or behaviour come from?

 Prompts Worksheet
iii. Being very honest, is it deserved? Do you owe this person an apology?

iv. If you do, write them a letter apologising sincerely, or reach out in some
other way.

v. Write this sentence down ten times: Other people’s opinions of me are
none of my business.
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Prompt n° 67
: What makes you feel unsafe? Explore this.

Prompt n° 68
: i. What could have made your childhood better? How do you feel about
that?
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Prompt n°69 :
What one thing could somebody say to you to bring you to your knees?

i. Why do those words hold so much power?

ii. How can you begin to take the power out of those words?
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Prompt n°70 :
Who have you most let down in your lifetime, and how/why did it happen?

i. Have you made peace with the situation?

ii. Write a letter to the person you disappointed telling them how you feel,
even if you don’t send it.
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Prompt n° 71 :
What does freedom mean to you?

Prompt n° 72
: i. What in your life gives you the most purpose?
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Prompt n°73 :
Think about the people closest to you. What would you change about them, if
you could, to improve your relationship (perhaps something to do with the
way you resolve conflicts)?

i. How does that reflect on you?

ii. Based on this exercise, is there anything you could consider improving in
yourself to help?
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Prompt n° 74
: What makes you feel most valued?

Prompt n° 75
: What would you most like to be recognized for?
Shadow Self Worksheet
Negative Emotions Negative Behaviors

Negative Triggers Traumas

Inner Child Worksheet
Childhood Traumas More Recent Trauma

As a child, I would daydream When I grew up, I always

about… wanted to be…
Inner Child Worksheet
My favorite activity as a child My favorite school subject as a
was… child was…

With my childhood friends, I As a child, I always wondered

loved to… about…

Inner Child Worksheet

As a child, I was fascinated When I spend time with children
by… now, I feel…

I’d love to color with… I could spend hours playing

with…
 Healing Worksheet
What do I need to Heal ? Things I am grateful for

Things I have healed from and how

Patterns worksheets
Thought about Myself

Thought about World

Patterns worksheets
Thought about Others

Thought about Future

Patterns worksheets
Thought about my Career

Thought about my Feelings

Patterns worksheets
Thought about my Body

Thought about my Health

Limiting Bliefs Worksheet
Overcoming Beliefs Source Of The Examples where of beliefs
Overcoming Beliefs was not true
 Limiting Bliefs Worksheet
What is the belief you Is it true? Is it really do you just believe it to be true
wish to work on? true? based on past experiences?
 Limiting Bliefs Worksheet
What are the benefits of you How does it alter who What images come to mind when
holding on to this belief? you are? you believe this thought?
 Acceptance Worksheets
What if ,you will accept ? What if you will not accept those
factors?
 Acceptance Worksheets
What are your strategies or excuses you made during the process of
rejecting those factors?
Express and Feel
Things that make me feel sad and why

Things that make me feel angry and why

Express and Feel
Things that make me feel anxious and why

Things that make me feel annoyed and why

Express and Feel
Things that make me feel bored and why

Things that make me feel scary and why

Express and Feel
Things that make me feel jealous and why

Things that make me feel lazy and why

Forgiveness worksheets
I Forgive Myself For Next Time I Will
Forgiveness worksheets
Things I can't forget What can I do to forget
 Healing Worksheet
What do I need to Heal ? Things I am grateful for

Things I have healed from and how

 Healing Worksheet
How is my heart today? What do I need to feel supported
today?

In what minuscule way can I be a better version of myself today?

Self-care and Meditation
Worksheet
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Self-care and Meditation
Worksheet
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Schedule

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 Self-care Tracker
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Self Care Action M T W T F S S
 Meditation Tracker
Date Medicine Time
Notes