How to heal your inner child

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The Inner Child is the part of our subconscious that holds all the feelings we have experienced since the start of our life.

It compiles the entire map of our mind and adult triggers. We might have had a fear of an insect as a child, and even if we forget about it as we grow up, the scream suddenly returns when the same insect appears.

The inner child is our truest, most vulnerable self — childlike and innocent.

Over time, with experiences, situations, and wounds, we accumulate fears, insecurities, and pain that become associated with our current feelings.

This sometimes makes us reactive without knowing why. Upon reflection, you may often realize that you were triggered — and as adults, it is our responsibility to work on those triggers.

Here are 5 ways to slowly heal your inner child:

1. Acceptance and awareness

The first step to solving any problem in life is to accept that there is a problem. We need to understand our triggers, talk to a reliable source, and figure out the root cause of our emotional instability, often linked to childhood or adolescent wounds.

2. Having a supportive environment

Many of us are surrounded by one-sided friendships or toxic people who pull us down. It’s important to be in an environment where you feel safe, seen, and free to express yourself without fear of judgment.

3. Journaling

One of the most talked-about yet powerful activities — journaling allows you to sit with your thoughts. It’s the fastest way to understand yourself. It doesn’t have to be five pages a day — even two pages once a week can help uncover the root causes of the problems you’re facing.

4. Build yourself with the help of a therapist

A trained professional can guide you to help yourself. While it’s important not to become overly dependent, therapy can give you a head start in understanding your triggers, fears, and wounds. Reparent yourself by developing a nurturing inner voice. For example, replace “I’m not good enough” with “I’m learning and growing, and that’s okay.” Be kind to yourself.

5. Set boundaries for yourself

You don’t always have to say yes. Say no to people and situations where you feel unworthy. Use that time to be creative, to learn, and to grow. It’s okay to skip socializing if it means building a better version of yourself. Engage in activities like craft, calligraphy, drawing, or mandala art or indulge in that sports activity — things we loved as children — to reconnect with that joyful, expressive self.

Healing your inner child is a journey of self-compassion, reflection, and conscious care. When you nurture that younger version of you, you grow into a more grounded, emotionally healthy adult — capable of love, connection, and peace.