Doing Shadow Work

We all have parts of ourselves that we easily recognize and show to the world — our strengths, talents, and values. And we all have parts we prefer to keep hidden — traits we dislike, Light and Shadow: A Practical Exercise for Self-Awareness deny, or criticize in others. Carl Jung called this dynamic our Persona (the mask we present) and our Shadow (the hidden side).

This exercise will help you explore both.

Part One: Casting the Protagonist

Imagine you’re a casting director for a new film. The movie has a strong, complex protagonist, and you need the perfect actress for the role. After several auditions, one woman walks in and instantly feels right.

Ask yourself:

• What makes her compelling?

• Which qualities stand out as admirable?

Write down three traits you admire in her. These are your light qualities — aspects you value and feel comfortable owning.

Part Two: The Stranger on the Street

Now switch scenes. You’re walking down a busy city street when a woman passes by. Something about her stirs irritation or judgment. Maybe her behavior feels arrogant, needy, careless, or too loud.

Ask yourself:

• What exactly bothers me?

• Which traits push my buttons?

Write down three qualities you dislike. These represent your shadow qualities — parts of yourself you’ve rejected or pushed away.

Why the Shadow Matters

The shadow is not the “bad” part of you. It’s simply the side that stays out of view. Ironically, it often contains energy, creativity, and strengths you haven’t yet integrated.

For example:

• Disliking arrogance might reveal your own underused confidence.

• Feeling triggered by laziness could point to your need for rest.

• Judging neediness may highlight your own desire for care and closeness.

Turning Shadow Into Growth

Awareness is the first step. Once you see your shadow traits, you can ask:

• What lesson is hidden in this quality?

• How can I channel its energy in a healthy way?

This process doesn’t mean excusing harmful behavior — in yourself or others. It means transforming the raw energy of the shadow into a constructive force.

The Takeaway

Shadow work isn’t about becoming perfect. It’s about becoming whole. By recognizing both your light and shadow, you gain balance, authenticity, and resilience.

Try this exercise whenever you find yourself strongly admiring — or strongly disliking — someone. Both reactions are mirrors, showing you pieces of yourself waiting to be acknowledged.

Work with Dr. Sofya