Adult Journaling: Shadow Work Journaling and Body Sensations
When life feels heavy and emotions swirl like a storm, it can be hard to understand what is really going on inside. Sometimes we react strongly to something small and do not know why.
Sometimes we feel tension in our shoulders or a knot in our stomach without knowing what caused it. Shadow work journaling can help you understand why.
Often, those reactions come from parts of ourselves we have pushed away: feelings we were told were wrong, memories we would rather not think about, or needs we learned to ignore. Shadow work is a way of gently getting to know those hidden parts. When you add attention to your body, you can begin to notice where those feelings live.
This post is part of our Adult Journaling series. It explains what shadow work is, how body sensations connect to emotions, and how to start shadow work journaling in a safe, gentle way.
What Is Shadow Work?
The idea of the "shadow" comes from psychiatrist Carl Jung. He used it to describe the parts of ourselves that we hide, deny, or do not want to see. These might include:
Feelings like anger, jealousy, fear, or shame
Needs we learned were "too much," like wanting attention, rest, or comfort
Traits we were criticized for as children
Old hurts we never had a chance to work through
Dreams we gave up on
Everyone has a shadow. It is not bad or evil. It is simply the parts of us that did not feel safe to show. Shadow work means turning toward those parts with curiosity and kindness instead of pushing them away.
Why Shadow Work Matters
When we ignore parts of ourselves, they often show up anyway, just in ways we do not choose. You might notice:
Strong reactions that seem bigger than the situation
Repeating the same patterns in relationships
Feeling irritated by traits in others that you do not like in yourself
Feeling stuck, numb, or tired without knowing why
Physical tension that does not go away
Shadow work can help you understand these patterns. When you know what is underneath, you have more choice in how you respond.
How Body Sensations Connect to Our Emotions
Our bodies often feel emotions before our minds can name them. The American Psychological Association explains that stress affects many parts of the body, including muscles, breathing, the heart, and the stomach.
You might notice:
Tight shoulders or neck when you feel pressure or responsibility
A knot in your stomach when you feel fear or dread
A heavy chest when you feel sadness or grief
Clenched jaw or fists when you feel anger
A lump in your throat when you hold back tears or words
Feeling numb or far away when something feels too much
Paying attention to these sensations can give you clues about feelings you have not yet named. That is why combining shadow work with body awareness can be so helpful.
Before You Begin: Safety First
Shadow work can bring up strong feelings. It is important to go slowly and take care of yourself.
Start small. Choose everyday reactions, not your deepest trauma, at first.
Set a time limit. Ten to fifteen minutes is enough.
Have a calming activity ready, like a walk, tea, or a favorite song.
Stop if you feel overwhelmed. You can always come back later.
Get support. If you have a history of trauma, abuse, or serious mental health struggles, consider doing this work with a counselor.
If you ever have thoughts of hurting yourself, call or text 988 in the United States to reach the 988 Suicide & Crisis Lifeline.
How to Start Shadow Work Journaling
Here is a simple, gentle method.
Step 1: Ground Yourself
Sit comfortably. Put your feet on the floor. Take three slow breaths, breathing in for 4 counts and out for 6 counts. Notice the chair under you and the floor under your feet.
Step 2: Scan Your Body
Close your eyes if you feel safe doing so. Starting at the top of your head, slowly notice each part of your body down to your toes. Where do you feel tension, heaviness, or discomfort? Write it down.
Step 3: Ask What the Sensation Might Mean
Choose one sensation. Write about it:
Where is it?
What does it feel like? Tight, heavy, hot, sharp, empty?
If this feeling could talk, what would it say?
When have I felt this before?
Step 4: Explore the Shadow
Now gently ask:
What feeling might be underneath this sensation?
Is this a feeling I was taught not to have?
What part of me might be asking for attention?
Step 5: Respond With Kindness
Write a kind response to that part of you. For example, "I see you, anger. You are trying to protect me. It makes sense that you are here."
Step 6: Close Gently
Take three more slow breaths. Stretch. Do something comforting.
Let's Do the Math on a Gentle Practice
Shadow work works best in small, steady doses.
10 minutes × 2 times a week = 20 minutes a week
20 minutes × 8 weeks = 160 minutes, or about 2 hours and 40 minutes
That is enough time to begin noticing real patterns without overwhelming yourself. You can also track how strong a body sensation feels from 1 to 10 before and after journaling. If it goes from 7 to 4, that is 7 − 4 = 3 points of relief.
Shadow Work Journal Prompts
Choose one prompt at a time. Go slowly.
Noticing Triggers
What situation made me react more strongly than I expected this week?
What did I feel in my body when it happened?
What did that moment remind me of?
Exploring Hidden Feelings
What feeling do I try hardest to avoid?
What was I told about anger, sadness, or fear as a child?
What feeling do I judge in other people?
Meeting Hidden Needs
What do I need that I am afraid to ask for?
When did I learn that my needs were "too much"?
What would it look like to meet one of those needs this week?
Reclaiming Lost Parts
What did I love as a child that I stopped doing?
What part of me did I hide to fit in?
What part of myself would I like to welcome back?
What to Do With What You Find
Shadow work is not about fixing yourself. It is about understanding and accepting yourself. As you journal, you may notice:
Old beliefs you want to change
Needs you want to start meeting
Boundaries you want to set
Feelings you want to express in healthier ways
Choose one small change at a time. For example, if you notice you always swallow your anger, you might practice saying, "I'm not okay with that," once this week.
Tips for Staying Consistent and Kind to Yourself
Journal at the same time each week.
Keep your journal private and safe.
Celebrate what you learn, even small insights.
Be patient. Understanding yourself takes time.
Pair shadow work with joyful activities so it does not feel only heavy.
A Simple Body Scan Script
If you are new to noticing your body, this short script can help. Read it slowly, or record yourself reading it and play it back.
"I am sitting in a safe place. I feel my feet on the floor. I notice my legs. Are they tight or relaxed?
I notice my belly. Is it soft or tight? I notice my chest. Is my breathing fast or slow? I notice my shoulders. Are they up near my ears? I notice my jaw. Is it clenched? I notice my face and forehead. I take one slow breath and let my shoulders drop a little."
Afterward, write down the one place that felt the most tense or uncomfortable. That is often a good place to start your shadow work.
Common Patterns People Discover
As you do shadow work journaling, you may start to notice patterns. Here are a few common ones:
People-pleasing: Saying yes when you want to say no, often because you learned that your needs were less important.
Hidden anger: Feeling tired, sick, or numb instead of angry, because anger did not feel safe.
Fear of being seen: Hiding your talents or opinions so you will not be criticized.
Perfectionism: Pushing yourself hard because you feel you have to earn love.
Distrust: Keeping people at a distance because you were hurt before.
Noticing a pattern does not mean you have to fix it all at once. It simply gives you more choice.
Calming Practices After Shadow Work
Shadow work can leave you feeling tired or tender. Plan a calming practice for after each session:
Drink a glass of water or a warm cup of tea.
Take a short walk outside and notice five things you can see.
Wrap yourself in a soft blanket.
Listen to a calming song.
Stretch your neck, shoulders, and back.
Call or text someone who makes you feel safe.
Write one sentence of gratitude.
These small acts tell your body that you are safe now, and they make it easier to come back to shadow work again next time.
Shadow Work Is an Act of Self-Respect
Turning toward the parts of yourself you once hid takes courage. It means saying, "Every part of me deserves to be understood." You do not need to rush, and you do not need to have it all figured out. Each time you notice a feeling, listen to your body, and respond with kindness, you are building a more honest and peaceful relationship with yourself.
Remember that healing is not a straight line. Some weeks you may notice a lot. Other weeks, you may only notice that your shoulders are tight. Both count. Keep showing up with curiosity, and trust that understanding will grow over time.
Small Steps for Shadow Work Journaling
The heart of Surviving Life Lessons is breaking big problems into small, manageable steps. SMART goals are goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
Shadow work is deep work, so small steps are especially important. Here are some SMART-style examples:
"This week, I will do one five-minute body scan and write down what I notice."
"For the next four weeks, I will journal for 10 minutes twice a week using one shadow work prompt."
"Each time I react strongly this week, I will write down where I felt it in my body."
"By the end of the month, I will write one kind letter to a part of myself I have been hiding."
"Before each session this month, I will plan one calming activity for afterward."
If a step feels too big, make it smaller. If a time frame feels too short, give yourself more time.
Making These Steps Fit Your Life
Everyone's shadow is different. Some people need to start with small daily reactions. Others are ready to explore deeper patterns with a counselor's help. Choose the steps that feel safe for you right now. You can also learn from others. That is why we have free community groups, where people share how they are learning to understand and accept themselves.
Frequently Asked Questions
What is shadow work journaling?
It is journaling that gently explores the parts of yourself you hide or push away, like hidden feelings, needs, and old hurts.
Is shadow work safe?
It can bring up strong feelings, so go slowly. If you have a history of trauma, consider doing it with a counselor.
How are body sensations connected to emotions?
Stress and emotions can show up as tension, a racing heart, an upset stomach, or other sensations in the body.
How often should I do shadow work?
Start with short sessions, like 10 minutes once or twice a week.
What if shadow work makes me feel worse?
Stop and do something calming. Come back later, or talk to a counselor for support.
Do I need a special journal for shadow work?
No. Any private notebook works. Some people like guided journals with prompts.
This post shares general information and personal experience. It is not counseling or medical advice. If you are struggling, please reach out to a qualified professional.
Where to Go From Here
Writing is easier to keep up when you have a community around you. At Surviving Life Lessons, we believe in life survivors helping life strugglers. Our Journaling & Writing for Healing Group is a place to write and share with others who understand, and our Self-Help Book Club for Healing group is a place to talk about the books that help you heal. You can also browse our Community Groups Catalog to find every group that fits where you are right now.
Next, read Adult Journaling Series: A Guide to Journal Types That Fit You or Adult Journaling: Thought Loop Journaling for Repeating Worries.
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References
American Psychological Association: Stress Effects on the Body: https://www.apa.org/topics/stress/body
University of Rochester Medical Center: Journaling for Mental Health: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
American Psychological Association: Writing to Heal: https://www.apa.org/monitor/jun02/writing
988 Suicide & Crisis Lifeline: https://988lifeline.org/
About the Author:
Deborah Ann Martin is the founder of Surviving Life Lessons, a published author, poet, speaker, and trainer with over 20 years of management experience across multiple industries. An MBA graduate, U.S. veteran, single mother, and rare cancer survivor, Deborah brings both professional expertise and lived experience to her writing on resilience, leadership, personal growth, and overcoming adversity. Her mission is to empower others with practical wisdom and real-life insight to navigate life’s challenges with strength and purpose.
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