Shadow Work Prompts to Heal from Your Past Negative Emotions and Childhood Traumas

• 1. Write about the first time that you felt safe at home. What did it feel like? How do you think you’ve changed since then?
• 2. Think back to times in your own childhood when you experienced abuse or neglect. Describe those instances in detail. If they happened long ago, imagine how far away the details seem now.
• 3. Remember a recent time when you were angry at yourself. What made you so upset? Did you confront yourself? Why or why not? Were you successful in doing so?
• 4. Write down your family history. Who was there if something bad happened in your life? Were there any other siblings? Who died? Have any relatives who have passed away recently?
• 5. Remember what it’s like to be touched by love. Is there one person or thing today that makes your heart beat faster than usual?
• 6. Reflect upon your relationships. Are you still close to someone from your past? Could you tell others about their impact on your life? Would being vulnerable help you let go of resentment toward this person?
• 7. Think of all the good things in your life. Are there moments in time when you feel happy and contented? Share some of them here.
• 8. Make a list of every relationship you’ve ever had. Was each experience positive or negative? Describe each relationship in detail.
• 9. Imagine where you would like to travel next. How will you get there? Where might you go? What’s the best part about planning trips?
• 10. Create an image of a future life event where you truly excel. Draw pictures, write a poem, or take photographs.
• 11. Look out into the distance. From where would you see yourself living in ten years? Do you know what you want to be doing in this period of time?
• 12. Try to recall all the joy you may have felt growing up. You can include everything from celebrating birthdays to exploring new places.
• 13. Reflect upon your favorite hobby. Was it always fun or difficult? Now try to remember your very first hobby. What was it?
• 14. Take a look around your room. Which objects bring you comfort? Which items cause you distress? Which ones make you smile?
• 15. Think about the most precious gift you received from another human being. It could be a ring, necklace, car, house—or anything else.
• 16. What do you love most about yourself? What makes you unique? What inspires you?
• 17. Write down the names of five people you’re grateful to in your life. These individuals have touched something important in your life.
• 18. Identify any beliefs that keep you from moving forward. Can you change these limiting beliefs?
• 19. Imagine how you would feel if a loved one asked you to forgive him/her for something. How would you respond?
• 20. Recall a situation where you used self-criticism as a form of protection. What happened? What has changed since then? How have your interactions with this individual affected you?
• 21. Think about a few fears. When did they start in your life? What are the worst-case scenarios associated with them?
• 22. Think about two people who helped you endure pain during troubled days. Describe both the ways they helped and the ways that they hurt.
• 23. Tell someone about a time when you felt truly sorry for a mistake you made. Did it take time before you felt OK again? If so, explain why.
• 24. What is the difference between regret and remorse? Why do we sometimes feel guilt after making a decision?
• 25. Think back over the past year. What has been meaningful to you? List ten things that make you smile at work, home, school, or anywhere else.
• 26. Think about a time that you were deeply moved by the beauty of creation. Describe your feelings.
• 27. Spend three minutes writing without interruption; think only about the present and nothing else.
• 28. Invent several words to describe your best friend. What qualities define the person? Have you done anything special for her lately?
• 29. Think about a recent trip you took. What surprised you about it? Describe your feelings. Consider writing about this experience now.
• 30. Think about a moment in your childhood when you realized that you had no control over life. Explain your reaction.
• 31. Go through some old photos and find a picture of your mother or father. What impact does the photo still have on you today?
• 32. Make lists of ten activities that you enjoy doing alone. Then list ten things that you enjoy doing with others. Explain which situations will allow you to continue doing each thing you love.
• 33. Listen to yourself speak. How many times do you repeat phrases like: “I’m not good enough,” “I don’t deserve,” or “I shouldn’t bother trying?” If so, how does this affect you? How often do you use these thoughts to stop yourself from taking risks?
• 34. Remember a time when you were caught up in an emotionally charged situation. Did anyone intervene? What was going on? Who was involved? How did you react at the time? Do you remember feeling ashamed? Hurt? Sorry for yourself? Or angry at the other person(s)?
• 35. Write about experiences that occurred when you were young that shaped your personality and sense of self-worth.
• 36. Take five minutes to write down all the things you’d like to improve upon physically. Next, list all the things you’d want to change mentally or spiritually.
• 37. Name your favorite childhood memories. Was there ever a time that you hurt or disappointed your parents? Were they supportive and understanding?
• 38. Think about a time when you tried hard but failed. What did you try for? How did you feel afterward? Is there a chance that you’ll fail sometime soon? Why? Have any failures taught you something?
• 39. Imagine being asked what you would do if money were unlimited. Would you help others more? Give away more of your possessions? Live frugally? Help others less? Be more selfish?
• 40. Write about an event in your life where you felt totally lost. Explain what happened.
• 41. Think of someone who loves you well. Describe their character. How could you act more kindly toward them? Why?
• 42. Answer a few questions honestly as though you are responding to a stranger: (1) Do you give much thought to the future? (2) Are you satisfied in your job? (3) Has your family’s health improved? (4) Do you think you’re happy?
• 43. List the four most important people in your life. Draw a picture of each. Explain why they are important.
• 44. Choose a person in your life who has influenced you positively. What role did he/she play in shaping you into the kind of person you are?
• 45. What is your greatest fear? Imagine standing before a judge. Knowing that he/she is deciding whether or not you should be punished. In order to become better, you must have a willingness to face fears.
• 46. Write about a relationship that you wish to strengthen. Tell about two ways that you can approach it.
• 47. Talk about a memory that evokes feelings of anger. Can you recall what led up to it? How do you usually handle such situations?
• 48. Review some of your best qualities. Write down several examples of how these attributes have helped you succeed.
• 49. Describe a person who really cares about you. How has he/she supported you? Showered you with affection? Taught you valuable lessons? Encouraged you to be strong? Given you unconditional love?
• 50. Go back to a moment in your life when you had been struggling with depression or anxiety. Think about the way you started to feel afterwards.
• 51. Write about a time in school when you faced a challenge. Describe what happened next. Did you handle the situation as well as you expected?
• 52. Write about a time when you let someone else control you. If you wanted to, how might you change that pattern now?
• 53. Describe two words that sum up your life thus far.
• 54. Write about the biggest mistake you’ve made in your life. What went wrong? What was at stake? What could you have done differently?
• 55. Think of three friends whom you admire greatly. What makes you admire them so much? Who are the kinds of people you wish you were? The kinds of people you wish your friends were?
• 56. Reflect on a problem you face today. What has changed within you since this issue first surfaced?
• 57. Think about times when you have given generously to others. What were some of the reasons behind it? Were you able to learn from giving? Did you improve at all because of it?
• 58. Write about a time you didn’t accomplish a goal. Explain why. Were you discouraged by this failure? How did you react? Was it possible to bounce back?
• 59. What are some things in your life that bring you joy? Include both physical pleasures (eating chocolate ice cream straight out of the container, playing ball with a friend) and spiritual moments of peace and fulfillment (listening to music, reading good literature).
• 60. Create an opportunity for growth by asking yourself the following question: ‘What if I never tried again?’ Is there anything that you regret not attempting?
• 61. Have you ever felt like a victim? Give a specific example. Now describe what happened afterward. Was your attitude more positive? More negative?
• 62. Take a few minutes to reflect on your own childhood. Do you remember any major traumas? Were they easy to deal with then? Why or why not?
• 63. Write about a man or woman who was important in your life in childhood. Now, imagine him/her in a position of authority over you. How would this make you feel? How would YOU like this person to treat you?
• 64. Try using the word ‘forgive.’ Look at its meaning in English and Latin. In what ways can you use it? Does it sound strange? Why or why not.
• 65. Think about the kindest act you have ever witnessed. What made you want to help? Tell us what you observed. What did you learn through witnessing it?
• 66. Choose eight memories that hold special significance for you, whether good or bad. Try writing about each one until you no longer need to think about it.
• 67. Describe one thing you’re afraid of. What will happen should you fail to conquer this fear? What will happen if you do succeed?
• 68. Name five activities you enjoy doing for fun. If you stopped doing these activities, how would you cope? Would you find other enjoyable things to fill the void?
• 69. Imagine where you’ll be 10 years from now. What is your ideal future? Could you actually achieve your goals?
• 70. Write down ten words that describe your personality best. Are they true or false? Why do you believe them to be true? Can you see yourself changing?
• 71. Have you suffered from burnout recently? How did you recover? What worked? What didn’t work?
• 72. Ask yourself which of your problems are most important. Which ones are less important? How do you rank these various issues?
• 73. What is something you enjoy doing for fun but rarely get around to doing? Make a list of what you could try instead of indulging.
• 74. What’s the best compliment anyone has ever paid you? How does it make you feel? How often do compliments from people truly matter?
• 75. Write about what you would say to someone else regarding something you’ve done wrong. Then write four things you’d tell this person about himself/herself.
• 76. What qualities do you admire in other people? Who are some who you consider role models? What motivates you to emulate their behavior and character?
• 77. What is the greatest gift of all? How much is that gift worth to you? Could you accept nothing less than perfect health, love, abundance?
• 78. Recall a time when you gave up something you wanted for another purpose. Did you sacrifice enough to win the prize?
• 79. What did you learn about yourself while growing up? About your parents? About others?
• 80. Remember a moment when you had a choice between doing something difficult and doing something easier. Which option appealed to you? Why?
• 81. Look out into the distance. From where would you go if you were able to walk anywhere on earth? Where would you choose to live permanently? Why?
• 82. Do you have any fears of being abandoned? If so, what do you do to protect yourself?
• 83. What events occurred in your life that you view as mistakes? If those events hadn’t taken place, what might have been different?
• 84. Consider three people whose presence changed your life. What was their secret? What do you need to change so you can become like them?
• 85. Reflect on your biggest mistake. What went badly, despite your efforts? What lessons did you learn? How did your actions affect others?
• 86. What makes you angry? What do you dislike about yourself?
• 87. When do you feel most loved? Most needed? More secure? Loved and needed? Or just tolerated? Why do you think that is?
• 88. What is the worst way you could treat someone? The best? How would you handle either situation?
• 89. What do you like most about yourself? Find one thing you’re especially proud of.
• 90. Think back over your childhood. What were the happiest times? Least happy moments? Was there an event that left a lasting impression?
• 91. What experiences in your past shaped your present self? How?
• 92. Describe a close friend you wish you could share your life with. What are his or her qualities?
• 93. What kind of relationship do you long for? In what ways do you envision this? How will you approach meeting it?
• 94. What gives you joy now? Are you willing to trade it for money or possessions? Maybe even for love, health, fame or power? Would any of these changes be better than nothing at all?
• 95. Imagine you could have anything you wanted right now. What would that be?
• 96. Write about how you felt when you first learned that something very important to you had happened. What emotions come to mind? Were they positive or negative?
• 97. What do you value more than anything—or least? How do you know?
• 98. Choose two people you respect. What do they have in common? How do they differ? Does it help or hinder you to understand such differences?
• 99. Think about a recent encounter with someone you disliked. If you could meet only one person you didn’t care about in your entire lifetime, whom would it be? Why?
• 100. How much responsibility do you accept as part of your personal destiny? How important is freedom? How free can you afford to be?

Conclusion

I hope that these journal prompts have helped you in your healing process from any negative emotions or traumatic experiences that you’ve had in your life.

When you journal these thoughts, your subconscious mind will start to receive messages from your rational brain, which can then clear up the emotional pain and stress that has caused you to suffer. 

Take care of your mental health, because you deserve to live a life full of positive experiences.

Best of luck!