译者注：不小心看到一篇文章，介绍TikTok创造了一位美女作家。她的成功，可能会改变出版产业。

The Shadow Work Journal: A Guide to Integrate and Transcend Your Shadows

Keila Shaheen

 我不想介绍美女的书。但是，感觉应该分享一下什么是“阴影疗法”。

什么是“阴影疗法”？（What is shadow work?）

需要了解的内容

原文：

https://www.medicalnewstoday.com/articles/what-is-shadow-work#benefits

阴影疗法是一种心理疗法，专注于人们经常隐藏的心理部分，例如创伤和怨恨。有些人可能将其称为“阴影自我”。

心理分析学家卡尔·荣格首先提出了这个概念。荣格用“阴影自我”一词来描述人们压抑或不愿承认的事情。他认为，阴影自我是人格的平衡，人格是人们向他人展示的自我。

虽然阴影自我可能包括愤怒和怨恨等负面冲动，但荣格认为，阴影自我也具有产生创造力等积极冲动的潜力。他认为，阴影自我是一个人对世界的体验和人际关系不可或缺的一部分。

他还认为，通过与阴影自我合作，一个人可以更好地了解自己，变得更加平衡。

继续阅读以了解有关阴影疗法的更多信息。

什么是阴影疗法？

阴影疗法来自阴影自我的概念，该概念起源于荣格心理学。

根据荣格的说法，人格包括人格面具（即人们向公众展示的个性）和阴影自我（即保持私密或隐藏的自我）。与人格面具不同，阴影自我通常包含人们不喜欢展现的特质。

然而，荣格并不认为阴影是人格中消极或可耻的部分。对他来说，阴影是人们心灵的重要组成部分。

阴影疗法的目标是吸收阴影和人格面具，这样人们就可以学会如何管理他们通常会忽略的冲动，比如愤怒或贪婪。

荣格还认为集体无意识会影响阴影。集体无意识是荣格的一个观点，指的是整个社会的集体记忆和冲动。因此，种族主义等系统性问题也符合荣格对阴影自我构成的看法。

正如阴影疗法可以帮助一个人面对他们通常会回避的性格部分一样，荣格认为它可以让他们解决由更广泛的社会弊病引起的偏见和冲动。

阴影疗法的好处

由于阴影是一个概念，因此科学家无法有形地测量它。它也是主观的，并且会因环境而异。例如，在一种文化中可以接受的东西在另一种文化中可能是禁忌，这会影响它是否成为阴影自我的一部分。

因此，关于阴影疗法有效性的科学研究并不多。相反，大多数关于这种方法的研究都强调一个人如何使用它来解决特定的挑战。

例如，2022 年的一篇论文认为，创造性写作可能有助于一个人处理创伤，借鉴荣格对潜意识的理解可能会特别有帮助。

据传，阴影疗法的实践者表示，它可以帮助：

• 识别和对抗负面的个人特质，以及社会灌输给他们的负面特质

• 学会更加接受自己

• 理解其他人在阴影自我方面面临的挑战

• 面对创伤、悲伤和其他具有挑战性的情绪

• 了解社会、童年和各种关系如何影响他们的生活和互动

在某些情况下，阴影自我的组成部分可能会激发良好的行为。例如，一个人可能会发现，面对他们通常不会想到的隐性偏见可以帮助他们努力改变自己。

同样，更多地意识到自己的愤怒可能有助于一个人将愤怒引向善意，例如为正义事业而战。

练习阴影疗法的方法

阴影疗法并不是一种常见的做法，很少有人接受过这种心理治疗的培训。

它始于探索阴影自我的意愿，即使一个人发现这样做很可怕或不舒服。一些具体的策略包括：

• 梦境分析：荣格高度重视梦境作为进入潜意识和阴影自我的工具。一个人可以记录他们的梦境并寻找重复的主题或符号，看看他们是否注意到他们通常会忽略的思想方面。一个人可能还想从荣格分析师那里寻求见解。

• 日记：通过寻找模式和主题，日记可以帮助一个人探索他们的潜意识想法和欲望。一个人可以遵循提示、讲故事、谈论他们的一天或进行自由联想。

• 心理分析：根据荣格的说法，心理分析是探索阴影自我的理想途径。在心理分析心理治疗中，分析师帮助一个人解释梦的原型、潜意识中的符号以及他们行为背后的真实动机。

• 沙盘疗法：沙盘疗法使用沙盘来促进冥想正念，并鼓励一个人创造准确描绘他们内心生活的场景。这可能有助于他们探索他们的潜意识和阴影自我。

需要注意的是，独自进行阴影疗法并不总是可行的或明智的。当一个人有创伤或严重的心理健康问题时，他们需要专业人士的支持。

初学者的阴影疗法

在荣格心理学中，阴影疗法需要心理分析师的帮助，心理分析师会引导一个人走出阴影自我。

初学者可能会发现向训练有素的从业者寻求建议是有益的——无论是荣格心理分析师还是从事更现代版本的阴影疗法的人。然而，可能很难找到专家，因为这种做法并不常见。

其他一些初学者提示包括：

• 慢慢来

• 注意阴影疗法可能很困难且令人不安

• 当出现意想不到的想法或感受时，练习自我照顾和同情心

• 以好奇和接受的精神接近阴影自我

还值得注意的是，阴影疗法只是探索一个人认为可耻或不受欢迎的特征的一种方式。

许多类型的疗法，包括认知行为疗法，可以帮助一个人更好地理解他们的自我认知，并使他们的隐性信念更加明确。

阴影疗法提示和练习

阴影疗法练习专注于帮助一个人将之前隐藏在黑暗中的东西带到光明中。

如果一个人想独自开始这个过程，他们可以考虑这些日记提示：

• 你最害怕别人发现你的哪些事情？

• 你有没有感到羞耻？为什么？

• 你最大的触发因素是什么，你觉得它们来自哪里？

• 你对自己有什么负面的自我形象或想法？

• 当你对别人非常生气时，你会对他们有什么看法？

• 你最近的梦告诉你关于你的恐惧是什么？

灵性中的阴影疗法

阴影疗法影响了各种类型的灵性，包括占星术和其他新时代信仰。有些人认为做阴影疗法可以导致精神觉醒或与精神世界的联系。

荣格本人并没有排除精神对心理的影响，尽管他的大多数理论都侧重于人类思维和行为方式的生物学解释。

由于人们将荣格的思想与许多其他信仰体系的思想混合在一起，因此精神中的阴影疗法没有单一的模型。

结语

阴影疗法借鉴了卡尔·荣格在 20 世纪发展起来的哲学和心理学概念。它的目的是将一个人认为不受欢迎的自我部分融入到他们个性的其他部分。近年来，它也成为一些精神传统的一部分。

许多类型的治疗可以培养自我意识、更好的人际关系和情绪健康。考虑心理治疗的人可以采访不同的治疗师来评估他们的方法。然后他们可以选择他们认为最能满足他们需求的治疗师。

What is shadow work? 

What to know

https://www.medicalnewstoday.com/articles/what-is-shadow-work#benefits

Shadow work is a type of psychotherapy that focuses on the parts of the psyche that people often keep hidden, such as trauma and resentment. Some people may refer to this as the “shadow self”.

The psychoanalyst Carl Jung first developed the concept. Jung used the term “shadow self” to describe the things people repress or do not like to acknowledge. He theorized that it is a counterweight to the persona, which is the self that people present to others.

Although the shadow self can include negative impulses, such as anger and resentment, Jung believed that it also held the potential for positive impulses, such as creativity. He felt that the shadow self is integral to a person’s experience of the world and their relationships.

He also thought that a person could gain a better understanding of themselves and become more balanced by working with their shadow self.

Read on to learn more about shadow work.

What is shadow work? 

Shadow work comes from the concept of the shadow self, which originates in Jungian psychology.

According to Jung, a personality includes the persona, which is the personality that people show to the public, and the shadow self, which remains private or hidden. Unlike the persona, the shadow self often includes traits that a person does not like to show.

However, Jung did not view the shadow as a negative or shameful part of a person’s personality. To him, it was an important part of their psyche. 

The goal of shadow work is to assimilate the shadow and the persona so that a person can learn how to manage impulses they usually ignore, such as anger or greed.

Jung also believed that the collective unconscious influences the shadow. The collective unconscious is a Jungian idea that refers to the collective memories and impulses of society as a whole. As a result, systemic issues such as racism also fit into Jung’s idea of what the shadow self comprises.

Just as shadow work might help a person confront the parts of their personality that they usually avoid, Jung thought it might allow them to address prejudices and impulses resulting from broader social ills.

As the shadow is a concept, it is not something that scientists can tangibly measure. It is also subjective and varies based on context. For example, something that is acceptable in one culture might be taboo in another, which affects whether it becomes part of the shadow self.

As a result, there is not much scientific research on the effectiveness of shadow work. Instead, most research on this approach emphasizes how a person might use it to solve specific challenges. 

For example, a 2022 paper argues that creative writing may help a person process trauma and that drawing on Jung’s understanding of the unconscious may be particularly helpful. 

Anecdotally, practitioners of shadow work say that it helps them with:

• identifying and countering negative personal traits, as well as negative traits that society has instilled in them 

• learning to be more accepting of themselves 

• understanding the challenges other people face with their shadow selves 

• confronting trauma, grief, and other challenging emotions

• understanding how society, childhood, and various relationships influence their lives and interactions

In some cases, components of the shadow self may motivate good acts. For example, a person may find that confronting their implicit biases, which they may not usually think about, can help them work to change them. 

Similarly, being more aware of their anger may help a person channel that anger for good, such as by fighting for a just cause.

Shadow work is not a common practice, and few people are trained in this type of psychotherapy.

It begins with a willingness to explore the shadow self, even if a person finds doing so scary or uncomfortable. Some specific strategies include: 

• Dream analysis: Jung highly valued dreams as tools for accessing the unconscious and the shadow self. A person can log their dreams and look for repeating themes or symbols to see whether they notice aspects of their mind that they usually ignore. A person may also want to seek insight from a Jungian analyst.

• Journaling: Journaling can help a person explore their unconscious thoughts and desires by looking for patterns and themes. A person may follow prompts, tell stories, talk about their day, or engage in free association.

• Psychoanalysis: Psychoanalysis was, according to Jung, the ideal avenue for exploring the shadow self. In psychoanalytic psychotherapy, an analyst helps a person interpret dream archetypes, symbols in their unconscious mind, and the true motives behind their actions.

• Sand tray therapy: Sand tray therapy uses sand trays to promote meditative mindfulness and to encourage a person to create scenes that accurately depict their inner life. This may help them explore their unconscious mind and shadow self. 

It is important to note that it may not always be possible or advisable to do shadow work alone. When a person has trauma or serious mental health concerns, they need support from a professional.

In Jungian psychology, shadow work involves the assistance of a psychoanalyst who guides a person through their shadow self.

Beginners may find it beneficial to seek advice from a trained practitioner — either a Jungian psychoanalyst or someone practicing a more contemporary version of shadow work. However, it may be difficult to find a specialist, as the practice is uncommon.

Some other tips for beginners include:

• going slowly

• being mindful that shadow work can be difficult and upsetting

• practicing self-care and compassion when unexpected thoughts or feelings come up

• approaching the shadow self with a spirit of curiosity and acceptance

It is also worth noting that shadow work is just one way to explore the characteristics that a person perceives as shameful or undesirable.

Many types of therapy, including cognitive behavioral therapy, can help a person better understand their self-perceptions and make their implicit beliefs more explicit.

Shadow work exercises focus on helping a person bring into the light that which was previously hidden in the dark. 

If a person wants to begin the process alone, they can consider these journaling prompts: 

• What things do you most fear others discovering about you? 

• Do you ever feel shame? Why? 

• What are your biggest triggers, and where do you feel they come from? 

• What are your negative self-images or thoughts about yourself? 

• When you are very angry at others, what things do you think about them? 

• What do your recent dreams tell you about your fears?

Shadow work has influenced various types of spirituality, including astrology and other New Age beliefs. Some people believe that doing shadow work can result in a spiritual awakening or a connection with a spiritual world.

Jung himself did not rule out the influence of spirituality on the psyche, even though most of his theories focus on biological explanations for why humans think and behave the way they do.

As people have mixed and combined Jung’s ideas with those of many other belief systems, there is no single model of shadow work in spirituality.

Shadow work draws on philosophical and psychological concepts that Carl Jung developed in the 20th century. Its aim is to assimilate the parts of the self that a person considers undesirable into the rest of their personality. In more recent years, it has also become a part of some spiritual traditions.

Many types of therapy can foster self-awareness, better relationships, and emotional health. A person considering psychotherapy can interview different therapists to assess their approaches. They can then select the therapist they feel can best support their needs.