Shadow Work Journaling Techniques to Shift from a Scarcity Mindset to an Abundance Mindset
Frida R.How to use shadow work prompts to heal emotional patterns, release limiting beliefs, and create a more abundant life
Originally Published: Novemeber 24, 2021
Improved: March 24, 2026
There’s a version of you that wants more.
More ease.
More freedom.
More money.
More peace.
And then there’s another version of you…
That tight feeling.
That guarded voice.
That quiet fear that makes you question if you can really have it.
That’s the tension between scarcity and abundance.
And it’s not because you’re doing anything wrong.
It’s because there are parts of you that learned — at some point — that it wasn’t safe to have more.
What is Shadow Work Journaling?
Shadow work journaling gives you an opportunity to release the trauma that causes negative thought patterns, anxiety, feelings of unworthiness, and other types of limiting beliefs to manifest into your reality.
And while it can feel downright torturous to revisit painful moments from your past this way…
It is necessary.
Not because you’re broken.
But because you deserve to be free.
From there, you create space for something new.
More peace.
More clarity.
More confidence in yourself.
And eventually… the ability to take brave steps toward your dreams without that constant internal resistance pulling you back.
Why This Work Matters More Than You Think
With all of our differences, many of us carry common struggles.
And as we heal, I truly believe it becomes our responsibility to share what helped us, so someone else doesn’t have to stay stuck longer than they need to.
So, let me start with this nugget: whether we’re talking about a scarcity mindset, anxiety, or difficulty trusting people…
Most of the wounds that trouble us as adults don’t actually start in adulthood.
They start in childhood.
The Root: Where a Scarcity Mindset Actually Begins
When we are hurt as children, we don’t yet have the emotional intelligence to process and release pain in a healthy way.
So instead…
We bury it.
We create new scripts.
New behaviors.
New ways of being that help us feel safe.
And at the time, those adaptations are brilliant.
They protect us.
But later?
They can quietly become the coping mechanisms that keep us stuck.
A Real Example (This Is Where It Clicks)
Let’s say you grew up in a household where money was tight.
Basic needs weren’t always met.
There was stress. Instability. Uncertainty.
As a child, you don’t think:
“This is a systemic issue outside of me.”
You think:
“Something isn’t safe.”
“Something isn’t stable.”
“I need to adjust.”
Then, you grow up, and the coping mechanisms you created follow you.
And now, even if your reality looks different…
Your nervous system might still feel a need to brace.
That’s how money wounds show up as:
- a scarcity mindset
- fear of losing everything
- difficulty receiving
- always feeling “one step away” from things falling apart
Even when that’s not actually true anymore.
Trauma has a way of distorting what’s real.
And This is Where Shadow Work Changes Everything
When you begin to explore your patterns instead of judging them…
When you understand your triggers instead of avoiding them…
When you release what’s been sitting in your body for years…
You become free.
Not perfect.
Not “healed forever.”
But free enough to choose differently.
Shadow Work Prompts for Anxiety
If your anxiety is rooted in fear, control, or uncertainty, shadow work journaling can help you understand what’s underneath it.
Instead of trying to silence it, you listen.
Try this:
- What am I afraid will happen if things actually go well for me?
- What does my anxiety feel like it’s protecting me from?
- When do I feel the most unsafe, and what does that remind me of?
- What part of me is asking for attention right now?
Anxiety isn’t random.
It’s communication.
Money Shadow Work Prompts
You might have several experiences that come up here.
Or maybe there was one defining moment that shaped everything.
Either way…
Don’t try to be perfect.
Don’t try to write something polished.
This is where you let it get messy.
Brain dumping like this can feel chaotic, emotional, and all over the place and that’s okay.
That’s actually where the truth lives.
Try this:
- What did I learn about money growing up?
- What emotions come up when I think about having more money?
- Where do I feel like I have to struggle to deserve more?
- What is my earliest memory of feeling unsafe or restricted because of money?
Bring it all up.
It’s very likely that once you get into this flow, you’ll remember things you buried.
Things you forgot.
Things your body never actually let go of.
And yes…
You might cry.
You might feel anxious.
You might want to stop.
That doesn’t mean you’re doing it wrong.
It means you’re getting close to something real.
In Order to Step into Abundance, You Have to Detach From the Past
When painful things happen in childhood, we often take responsibility for them.
Even when they had nothing to do with us.
You see this a lot with children of divorce.
They believe they caused it.
That they could’ve fixed it.
That they were somehow responsible.
But children are not responsible for adult circumstances.
Ever.
And part of this work — a huge part — is learning to release that responsibility.
To understand that what happened wasn’t your fault.
That you were navigating the best way you knew how.
And that you don’t have to carry that weight anymore.
This is Where Deeper Healing Comes In
If you’re reading this and thinking:
“Yeah… this goes deeper than I thought…”
You’re right.
And this is exactly where something like Dear Little Me supports you in a way a single journaling session can’t.
It gives you space to actually sit with the younger version of yourself, not just intellectually, but emotionally.
There’s a section called “Little You Was Brilliant” that helps you see your coping mechanisms differently.
Not as flaws.
But as intelligent ways you learned to survive.
From there, you begin separating yourself from the responsibility you were never meant to carry…
…and start choosing from a place that feels safer, more grounded, and more like who you actually are now.
Abundance Journal Prompts to Shift Your Mindset
Abundance isn’t something you force.
It’s something you allow.
But first, you have to feel safe enough to receive it.
Try this:
- What would my life look like if I believed there was more than enough for me?
- Where am I still holding onto fear, even when things are okay?
- What does abundance feel like in my body?
- What am I ready to receive that I’ve been resisting?
Let yourself imagine it.
Without shutting it down.
Forgiveness is Part of the Process
Forgiveness doesn’t mean you’re saying what happened was okay.
It means you’re choosing yourself.
It means you’re giving your heart what it needs to heal.
And if your ego pushes back here…
That’s okay too.
But understand this:
That voice isn’t protecting you.
It’s keeping you tied to something that already hurt you.
You are stronger than that.
A Practice That Helps You Stay Connected to This Work
Shadow work is powerful…
But it’s not always something you do once and never revisit.
This is an ongoing relationship with yourself.
And having consistent practices like journaling or even journaling affirmations helps you stay connected to the version of you you’re becoming.
Because awareness opens the door.
But consistency is what actually shifts your life.
FAQ: Shadow Work Journaling
What is shadow work journaling?
It’s a practice of exploring your thoughts, emotions, and past experiences to understand patterns that influence your current life.
Can shadow work help with anxiety?
Yes. It helps you understand the root of your anxiety instead of just trying to manage the symptoms.
How does shadow work relate to abundance?
It helps you uncover the beliefs and emotional patterns that block you from receiving more.
And If This Feels Heavy…
That’s okay.
You’re not meant to rush through this.
You’re not meant to “fix” everything overnight.
You’re allowed to move at your own pace.
Because the version of you you’re becoming…
Isn’t created by forcing change.
It’s revealed through understanding.
