I have been through the wringer over the past, year or so. Not to jump on the shadow work bandwagon, but it helped me immensely. The advice I would give about it though, be ready to take some time for you & also to take your time as you work through it. Make sure you have a journal or Book of Mirrors handy & write in it as much as you need to.
So as @phoenix_dawn said, guided meditations are good to process the information & get through some feelings. Guided Meditations with the candles or crystals always worked best for me.
As for spells, I am partial to the Protection from Draining Energies. It’s a pouch that you keep with you. I have made 1 for my daughter in the past to carry in her backpack. @SilverBear does a great job with these & I have found this 1 really helpful.