Exploring parts in shadow work: a path to inner healing

Shadow work, a term coined by psychologist Carl Jung, refers to bringing unconscious aspects of ourselves into the light of awareness. These hidden aspects, often called the “shadow,” are parts of our personality that we reject, deny, or disown because they are unacceptable or uncomfortable. While shadow work can be a deeply transformative process, it can sometimes feel overwhelming. This is where "parts work" comes into play, offering a structured way to engage with these hidden aspects of ourselves.

What is Parts Work?

Parts work is a therapeutic approach used in several modalities, such as Deep Process Psychotherapy and Internal Family Systems (IFS), a form of therapy developed by Dr. Richard Schwartz. It’s based on the premise that our personality is not monolithic but composed of different “parts” or subpersonalities. Each part has its thoughts, feelings, and motivations. These parts can sometimes conflict with one another or act out in irrational or counterproductive ways.

In parts work, we learn to identify and understand the different parts of ourselves—both the ones we embrace and the ones we push away. This method is particularly effective when doing shadow work because it allows us to engage with the parts of ourselves that we’ve relegated to the unconscious or “shadow.”

Working with a professional

Working with the parts of ourselves in shadow work, Deep Process Psychotherapy, or Internal Family Systems is best done with an experienced professional. It can bring up a lot of intense emotions and issues that are best held in a professional therapeutic setting.

How Parts Work Enhances Shadow Work

1. Bringing Conscious Awareness to the Shadow: Shadow work often begins with identifying traits or behaviours we dislike in ourselves. These traits usually belong to parts of us that we have rejected. Parts work helps by giving these traits a voice and a role. Instead of seeing anger, fear, or shame as something to be suppressed, we can begin to see them as parts of ourselves that need understanding and healing.
2. Creating Dialogue with the Shadow: One of the core techniques in parts work is developing an internal dialogue with these different parts. This allows us to understand better the motivations behind behaviours we find troubling or painful. For example, a part that lashes out in anger might protect us from a more profound feeling of vulnerability or hurt. By engaging with this part, we can discover its purpose and develop a healthier way to meet the needs it is trying to protect.
3. Integrating Rejected Parts: In shadow work, the goal isn’t to eliminate the shadow but to integrate it into our conscious awareness. Parts work helps facilitate this by allowing us to accept, rather than reject, the parts of ourselves that are in the shadow. For instance, a part of us that craves validation may have been pushed into the shadow due to societal conditioning. Instead of judging this part as “needy” or “weak,” we can integrate it by acknowledging its needs and giving it the proper care it deserves.
4. Uncovering the Root Causes: Parts work often reveals that many of our shadow aspects formed in response to early life experiences. For example, a “perfectionist” part may have developed to win approval from critical parents, while a “rebellious” part may have emerged to cope with feeling controlled. By understanding these root causes, we can approach shadow work with greater empathy for ourselves, recognizing that these parts formed to protect us, even if their methods no longer serve us well.
5. Fostering Self-Compassion: One of the challenges of shadow work is confronting parts of ourselves that we find unlovable or shameful. Parts work teaches us that all parts have a purpose, no matter how destructive or unpleasant they seem. This helps us cultivate self-compassion, as we recognize that even the parts of us we dislike are trying to fulfil some need, often in misguided ways. This shift in perspective is crucial for true healing and transformation.

Key Steps in Combining Parts Work and Shadow Work

1. Identify Your Parts: The first step is to recognize the different parts of yourself. Journaling, meditation, or therapy can help identify the voices, behaviours, and emotions that belong to different parts of your psyche. Pay attention to patterns in your thoughts and behaviours that seem to “take over” in certain situations.
2. Engage with Curiosity: Approach each part with curiosity rather than judgment. Ask yourself: “What is this part trying to tell me? What does it need?” This kind of inquiry can lead to surprising insights about why certain parts act the way they do.
3. Acknowledge the Shadow: As you work with different parts, you will likely encounter aspects of yourself that have been relegated to the shadow. These may be emotions, desires, or traits you’ve deemed “bad” or unacceptable. Acknowledge them without trying to fix or suppress them.
4. Create Internal Dialogue: Once you’ve identified a part, you can begin a dialogue with it. You might imagine sitting with this part in a safe space and asking it about its purpose, fears, and desires. You can also ask how you can more constructively meet its needs.
5. Integration: As you continue this process, the goal is to integrate these parts rather than exile them further. This involves accepting them as part of your whole self and finding ways to meet their underlying needs in healthier, more balanced ways.

The Benefits of Parts Work in Shadow Work

• Greater Emotional Awareness: By engaging with your parts, you become more aware of the range of emotions and motivations driving your conscious and unconscious behaviours.
• Increased Self-Acceptance: Parts work fosters self-compassion by teaching you to accept all parts of yourself, even those you’ve previously rejected.
• Improved Relationships: As you heal and integrate your shadow, you’ll likely find that your relationships improve. You’ll be less likely to project your shadow onto others and more capable of engaging in authentic, compassionate interactions.
• Empowerment: You become more empowered by understanding and integrating the parts of yourself that you’ve previously disowned. You gain greater agency over your life instead of being controlled by unconscious forces.

Parts work is a powerful tool for deep personal transformation. It offers a compassionate and structured way to engage with the parts of ourselves that we’ve long ignored or rejected. By understanding, dialoguing with, and integrating these parts, we move closer to a state of wholeness, healing, and self-acceptance. Ultimately, the more we embrace our entire selves—including the shadow—the more authentic, empowered, and free we become.