“The Shadow-Work Journal” is a highly popular self-published workbook that has gained immense traction on social media. This little black book is filled with thought-provoking prompts and valuable advice aimed at exploring and resolving emotional wounds. However, in comparison to other workbooks and professional therapy, I found it lacking in effectiveness and depth. Joining…loading page…Thank you for subscribing! Enjoy personalized content on the go with our mobile app. Download now.
Social media has been buzzing about a new and more affordable alternative to therapy – the “Shadow-Work Journal.” This self-published workbook, authored by Keila Shaheen, has captured the attention of many and has even made it to the bestsellers list on Amazon. Despite not being a licensed therapist, Shaheen has managed to strike a chord with her audience, with TikTok flooded with fans praising her book.
Surprisingly, a majority of the users who have adopted this journal were previously unaware of the concept of shadow work, which originated in the 1980s based on the research of psychologist Connie Zweig. (Zweig has expressed her belief that the book oversimplifies the concept of shadow work to Insider.) As someone who has attended therapy sessions and engaged with mental health workbooks before, I decided to give this one a try. However, I soon realized that there are no quick fixes or shortcuts when it comes to improving one’s mental health.
Most of the prompts provided in the journal were simplistic and left me puzzled. As someone who is comfortable with vulnerability, I struggled to find meaning in these prompts. They seemed overly basic, providing no guidance on how to answer them. For instance, one question asked about my worst nightmare – a rather common response would be fearing death or the harm of loved ones. However, I failed to understand the connection this had with emotional wounds, and the journal did nothing to bridge that gap.
Another flaw in the journal was its assertion that childhood experiences or parental influence were the root cause of any psychological pain. While I acknowledge the strong impact emotionally immature parents and dysfunctional family dynamics can have, I believe there are other contributing factors as well. Individuals with ADHD, for example, may experience heightened feelings of rejection and emotional dysregulation, which may be attributed to the way their brains process emotions rather than solely their parental upbringing. Embracing the journal’s perspective could lead individuals to look for solutions in the wrong places.
Furthermore, the journal overwhelmed readers with an excessive amount of advice to absorb at once. This information overload was characterized by brief explanations of shadow work, simplistic definitions of “mind traps,” and generic self-care tips like facial pressure point tapping. While the advice offered seemed valuable, the presentation felt like a hasty and overwhelming introduction to psychology concepts. Realistically, retaining all this information would be a challenge.
Intermittently scattered throughout the journal were brief exercises, such as creating a gratitude list or engaging with “inner child affirmations.” Despite the author’s good intentions, it was evident that Shaheen lacked the experience and expertise of a therapist or educator. There was no consideration for the fact that many of these habits require slow and continuous work over the span of several years. Superficial suggestions like “do a gratitude meditation” lacked depth, rendering them meaningless without guidance on commitment and consistency. Remarkably, the journal failed to promote formal therapy as an avenue for healing.
The journal itself was relatively short, but the repetitive nature of the prompts made it feel tedious. There was an excessive number of fill-in-the-blank prompts followed by long letter-writing exercises, hammering the same point home repeatedly. Additionally, the journal lacked guidance on striking a balance between personal desires and maintaining healthy relationships. While readers may discover dormant aspirations, the absence of guidance on how to pursue them diminishes the practicality of this newfound knowledge.
I believe the journal could serve as a gentle introduction to the world of mental health resources, encouraging self-exploration. However, in my opinion, there are superior workbooks available for addressing mental health concerns. Recently, I completed a comprehensive workbook specifically designed for women with ADHD, co-authored by a licensed therapist. This workbook was filled with targeted prompts and relatable client stories, guiding me to challenge my assumptions and uncover my strengths.
For readers struggling with self-compassion, “Self-Compassion” is a remarkable resource, emphasizing the importance of self-care without narcissism. In situations where individuals are grappling with setting boundaries with their parents, “Adult Children of Emotionally Immature Parents” offers invaluable guidance on assertiveness without vilifying one’s parents.
In comparison, the shadow work journal appeared simplistic and lackluster. Its brevity and simplicity were precisely the reasons why I failed to complete it. Through my personal growth journey, I have come to understand that there are no shortcuts – true transformation requires time and commitment.
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