How to Start Connecting with Your Inner Child

When we talk about "inner child work," it might sound abstract; but it's really about emotional healing, self-compassion, and understanding the roots of our current struggles. 

Your inner child is the part of you that still holds the feelings, beliefs, and unmet needs from your early life. It’s the version of you who felt scared, ignored, lonely, or not quite enough - and that version still shows up in how you respond to the world today. 

The good news? You can reconnect with that part of yourself; and offer it the safety and love it never had. 

Here are a few gentle ways to begin: 

1. Talk to Yourself with Kindness 

Start by paying attention to your inner dialogue. 

Would you say those harsh, critical thoughts to a younger version of you? 

If the answer is no, try softening your tone. Say things like: 

💬 “I’m doing my best.” 

💬 “It’s okay to feel this way.” 

💬 “I’m learning to care for myself.” 

Self-compassion is the foundation of inner child healing. 

2. Make Time for Play or Creativity 

Children process the world through imagination and play. 

You can reconnect with your inner child by engaging in something that feels playful or expressive; even for a few minutes. 

Draw. Dance. Bake. Sing. Paint. Play with colors. Build something just because. 

Joy is healing. It reminds your nervous system that you're safe. 

3. Ask: “What Did I Need That I Didn’t Get?” 

This is a powerful journaling or reflection question. 

Did you need… 

• More physical affection? 

• Encouragement or praise? 

• Protection from chaos? 

• Emotional safety? 

• Permission to rest? 

Once you name it, you can begin to offer that to yourself now; through therapy, self-care, community, or inner reassurance. 

4. Offer Reassurance to the Part of You That’s Still Hurting 

A simple practice: 

Place your hand on your heart and say (out loud or silently): 

💬 “I’m here now. I see you. I’m not going to abandon you.” 

It might feel strange at first, but this can begin to rebuild trust between your adult self and your inner child; and create an internal sense of safety that wasn’t there before. 

Inner child work is not about living in the past. It’s about understanding how the past still lives inside you; and giving that part of you what it always needed. 

You don’t have to do it alone. 

Therapy can be a beautiful, safe space to reconnect with your inner child and begin the process of healing. 

If this resonates with you, I’d love to hear from you. I’m currently taking on new clients and would be honoured to walk alongside you on this journey. 

You can message me through my website or social media; even if you're not sure where to start.