Have you ever noticed an out-of-the-blue reaction to certain situations—fear, shame, or insecurity—that seems disproportionate? That might be your inner child speaking up. We all carry an "inner child," representing our childhood experiences, needs, and wounds. And often, these unhealed parts of ourselves can influence our adult lives in subtle yet significant ways.
But don't worry—healing is possible. Today, I’m sharing 5 actionable ways to start healing your inner child, improving your mental wellness, and stepping into a more balanced and joyful version of yourself.
What Is Inner Child Work?
Your inner child isn’t just a poetic concept; it’s an integral part of your subconscious. It reflects your early memories and life experiences, shaping how you react today. When nurtured appropriately, your inner child can foster creativity, joy, and hopefulness. But if left wounded, it can carry pain, unmet needs, or trauma that manifests in adult relationships, self-esteem issues, or emotional triggers.
Inner child work is the process of acknowledging, understanding, and healing these wounds. According to psychologist Susan Albers, PsyD, it’s about “reparenting” yourself—offering your child self the support, safety, and compassion they missed out on.
Healing doesn’t happen overnight, but with consistency and self-compassion, it’s life-changing.
The Benefits of Inner Child Healing
Before we jump into the "how," it’s worth understanding the "why." What can healing your inner child bring to your life?
Improved Mental Wellness: You’ll release lingering shame, guilt, or fear, easing emotional triggers.
Stronger Relationships: You’ll improve your ability to form authentic, supportive connections.
Greater Self-Acceptance: Healing fosters self-compassion and finally gives your past self the validation it craved.
Enhanced Resilience: You’ll develop healthier coping mechanisms for navigating life's challenges.
And now, onto the hands-on methods to start your healing.
1. Acknowledge Your Inner Child
Healing begins by recognizing that your inner child—the younger version of yourself—still exists and influences your emotional reactions today. This part of you holds memories, beliefs, and feelings formed in your early years, which often shape your responses as an adult. Take time to reflect on how past experiences may have molded your personality and belief systems.
As Dr. Albers explains, moments of intense emotional reactions can often link back to unresolved childhood experiences. For instance, if criticism at work triggers overwhelming shame, it might stem from past experiences of judgment or harsh feedback during your early years.
What to do:
Listen to your inner child. Pay attention to emotions like sadness, anger, or insecurity—they’re signals of unmet needs or unresolved pain.
Validate your child self. Instead of dismissing or suppressing these feelings, acknowledge them fully. Remind your inner child (and yourself) that those difficult experiences do not define your worth today.
This process is not about assigning blame to parents, guardians, or caretakers but about fostering self-awareness. By acknowledging your inner child, you create the foundation necessary for emotional healing and growth. It’s about understanding yourself more deeply and offering the compassion you may not have received in the past.
2. Keep a Journal
Journaling is a powerful tool to connect with your inner child, explore your emotions, and process long-held feelings safely. Writing provides a judgment-free space where you can examine emotional patterns and begin to understand their roots. Research published in the Journal of Creativity in Mental Health highlights journaling as an effective therapeutic tool for emotional processing and self-discovery.
What to do:
Write letters to your inner child as if they were a separate person. Speak to them with love, patience, and understanding. Reassure them of their worth and remind them they are no longer alone.
Alternatively, journal from the perspective of your inner child. Imagine yourself as that younger version and let them express what they feel or need. This can uncover hidden emotions and give them a voice.
Look for patterns. Over time, your journal entries may reveal recurring themes, emotional triggers, or unresolved wounds that require attention.
Pro tip: End each journaling session on a positive note by writing affirmations like, “You are safe, loved, and worthy just as you are.” These affirmations can help reframe negative thoughts and provide a sense of closure and reassurance after writing.
Additionally, set aside a specific time each day or week for journaling to make it a habit. The more consistent you are, the deeper your connection with your inner child will grow, allowing you to process emotions more effectively and foster healing over time.
3. Revisit Childhood Joys
Remember those carefree moments of childhood when time seemed to fly by, filled with wonder and fun? Rediscovering activities that once brought you joy can help reconnect you with your inner child and bring back those feelings of freedom and happiness. These moments remind us what it’s like to live without the weight of adult responsibilities.
Research from Healthline shows that engaging in playful or creative activities—such as drawing, dancing, or even a simple game of hide-and-seek with loved ones—can reawaken feelings of safety and joy. These activities not only nurture your inner child but can also reduce stress and improve overall well-being.
What to do:
Revisit a childhood hobby. Think about what brought you the most joy as a kid. Maybe it was painting, playing with LEGOs, climbing trees, or riding your bike through the neighborhood. Try to recreate those moments for yourself today.
Rewatch childhood TV shows or reread books that made you happy. Whether it’s an old cartoon or a classic children’s book, immersing yourself in nostalgic content can bring back warm, comforting feelings.
Spend time with children. Surround yourself with actual kids—whether it’s your own, nieces and nephews, or friends’ children. Join in their games or simply observe their endless curiosity and zest for life. Their playfulness can inspire you to let go and embrace the present moment.
By engaging in these small but meaningful actions, you’re giving your inner child permission to simply be—to exist without the pressures, fears, or expectations of adulthood.
4. Practice Positive Affirmations
The way we talk to ourselves matters more than we realize. Negative self-talk and critical inner narratives can keep us stuck in old patterns, but positive affirmations can help us rewrite those scripts. Affirmations are short, empowering statements that remind us of our worth and capabilities, allowing us to build a healthier relationship with ourselves.
When you practice positive affirmations, you’re essentially creating a mentally safe space for your inner child. Imagine looking into a mirror and saying, “I forgive you” or “You are enough.” While it might feel uncomfortable or strange at first, it becomes easier over time, and the effects can be profoundly healing. These small moments of kindness toward yourself can help you let go of self-criticism and make room for self-acceptance.
What to do:
Stand in front of a mirror. Look directly into your eyes and say affirmations out loud. Start with a few simple ones:
“You are loved.”
“You are not defined by past pain.”
“You are worthy just as you are.”
“You are growing, and that’s enough.”
Write affirmations down. Use sticky notes to write these affirmations and place them on mirrors, doors, or other places you’ll see daily. Seeing these reminders can help reinforce positive thinking throughout the day.
Repeat them regularly. The more you practice affirmations, the more they can reshape the way you view yourself. Over time, you’ll begin to internalize these messages, replacing self-doubt with self-compassion.
Positive affirmations are a simple but powerful way to nurture your inner child and remind yourself of your value.
5. Work With a Therapist
Inner child healing can sometimes bring up deep, unresolved traumas from the past. These experiences may feel overwhelming to process alone, which is why working with a therapist can be incredibly valuable. Therapists trained in techniques like cognitive behavioral therapy (CBT) or inner child therapy can help you explore these emotions in a safe, supportive environment.
Therapists guide you in uncovering how past experiences influence your current thoughts, behaviors, and relationships. With professional support, you can develop healthier coping mechanisms and begin to heal in a way that feels manageable and empowering. Therapy doesn’t just address the past—it equips you with tools to create a better future.
What therapy can do:
Help you explore and understand how unresolved past events are affecting your thought patterns, emotions, and decision-making.
Provide a safe space to revisit challenging memories without retraumatization, guiding you toward acceptance and growth.
Teach healthier coping mechanisms to replace harmful behaviors or thought patterns that stem from past pain.
If therapy isn’t feasible for you right now, there are other resources to consider. Self-guided books on inner child healing, online support groups, and even journal prompts focused on childhood experiences can offer a starting point for self-reflection and growth. While these approaches may not replace professional guidance, they can help you take meaningful steps toward healing.
6. Cultivate Self-Compassion
Healing your inner child isn’t something that happens overnight. It’s a journey that requires patience, self-compassion, and a willingness to embrace imperfections. At its core, self-compassion is about treating yourself with the same kindness and understanding that you’d offer a close friend. It’s about giving yourself the grace to make mistakes, feel emotions, and grow at your own pace.
Self-compassion creates a nurturing environment where your inner child can feel safe, valued, and loved. It’s a process of unlearning harmful beliefs, forgiving yourself for past mistakes, and creating space for emotional growth. Over time, practicing self-compassion can help you build a stronger connection with your inner child and foster a sense of peace and acceptance.
What to do:
Be kind to yourself during tough moments. When you’re feeling overwhelmed or upset, pause and ask yourself, “What would I say to a friend in this situation?” Replace self-criticism with words of comfort, such as, “It’s okay to feel this way” or “You’re doing the best you can.”
Practice mindfulness. Stay grounded in the present moment whenever old fears or insecurities resurface. Techniques like deep breathing, meditation, or simply focusing on your surroundings can help remind you that the past doesn’t control you.
Celebrate small victories. Healing is a series of small steps. Every act of self-kindness, every moment of growth—no matter how minor—is worth celebrating. Acknowledge these wins as proof of your resilience and progress.
Cultivating self-compassion is a continuous process, but every effort brings you closer to reconnecting with your inner child. With time, kindness toward yourself will become second nature, creating a solid foundation for lasting healing and self-love.
Reflect and Celebrate Your Progress
Remember, inner child healing is not a linear path—it’s a deeply personal journey unique to you. Some days may feel lighter, and full of clarity and hope, while others may challenge you to revisit buried emotions. Both are valuable parts of the process.
Take time to reflect on how far you’ve come. Maybe you’ve found patterns from your childhood that you didn’t notice before or have started reconnecting with old joys. Celebrate these wins, regardless of their size. Healing doesn’t require perfection—just your commitment to showing up for yourself.
By nurturing your inner child, you’re not only healing the past but creating a future filled with self-love, resilience, and freedom. Be proud of your work—you’re building a stronger, more compassionate you!
At Chateau Health and Wellness Treatment Center, we’re here to walk this path with you. Together, we can explore the next steps in your healing journey and create a space where you feel seen, heard, and supported. Our team is deeply committed to your growth and well-being because we believe in the power of healing and transformation. If you’re ready to take that step, or even just want to learn more, give us a call at (435) 222-5225. We’re here for you, and we’re ready to help you nurture the life you deserve.
 |  |  |
Sources
Utley, A., & Garza, Y. (2011). The therapeutic use of journaling with adolescents. Journal of Creativity in Mental Health, 6(1), 29–41. https://doi.org/10.1080/15401383.2011.557312
Sjöblom, M., Öhrling, K., Prellwitz, M., & Kostenius, C. (2016). Health throughout the lifespan: The phenomenon of the inner child reflected in events during childhood experienced by older persons. International Journal of Qualitative Studies on Health and Well-Being, 11(1), 31486. https://doi.org/10.3402/qhw.v11.31486
8 Ways to start Healing your inner Child. (2023, February 13). Healthline. https://www.healthline.com/health/inner-child#ask-questions
Clinic, C. (2024, November 18). How to heal your inner child. Cleveland Clinic. https://health.clevelandclinic.org/inner-child-work