I’m new to structured shadow work — how do you actually guide yourself through it?

Hey everyone, I’m pretty new to actively doing shadow work in a structured way, and I’ve been realising how much easier it is to actually go deeper when I have proper prompts rather than just trying to think my way through things in my head.
For me, the hardest part has been knowing what to ask myself in the moment when I’m triggered or feeling overwhelmed emotionally. I can recognise something is “off,” but I don’t always know how to unpack it without going in circles or shutting down.
I’ve been trying things like journaling around emotional reactions instead of analysing them straight away, and it’s been interesting how much comes up when I slow down and actually write it out.
Things like:
What am I actually feeling underneath this reaction?
When have I felt this before?
What part of me is reacting right now?
What do I feel this situation is saying about me?
It’s made me realise how much shadow work is less about “finding hidden truths” and more about just learning to sit with yourself honestly without rushing to fix or judge anything.
I’m curious how other people structure it? Do you use prompts, tarot, free writing, or something else when you’re doing shadow work?