We all have an inner child—a tiny version of ourselves filled with early memories, wild dreams, and even scars from life’s bumps along the way. This inner child is the part of us that still believes in fairy tales, laughs at silly jokes, and sometimes gets hurt by the world’s harsh words. Healing your inner child means acknowledging those experiences and learning to nurture that vulnerable part of you so you can move forward with greater self-compassion, resilience, and a dash of playful wonder.

Let’s be real: this isn’t about erasing the past like it’s a bad Snapchat filter. It’s about understanding how childhood—both the awesome moments and the not-so-awesome ones—shapes who you are today. Sometimes, unresolved hurts show up as self-doubt, anxiety, or that constant need for approval (all of which I know all too well). When you reconnect with your inner child, you can start mending those wounds, challenging old, limiting beliefs, and creating a space where you feel truly loved—by yourself, first and foremost.

Ready to give your inner kid some tender loving care? Here are some fun, practical ways to help you on your healing journey:

1. Reflect on your past

Grab a journal and dive into your childhood memories—both the epic wins and the not-so-epic fails. I remember when my parents separated when I was about four, I didn’t really know how to handle my emotions, so I’d sometimes lash out at other kids (by scratching them). Later, when they got together for another 20 years and then eventually divorced, I started bottling up my anger instead of dealing with it. By reflecting on these childhood patterns (the uncertainty of how to deal with anger), I learned that my inner child needed a safe space to let go of all that pent-up frustration. So, write it all down—even the messy parts. It’s like giving your inner kid a big, understanding hug.

2. Reframe your inner dialogue

When that inner critic starts saying, “You’re not good enough,” hit pause and flip the script. Replace thoughts like “I’m terrible at this” with, “I’m still learning, and that’s totally okay.” (read more about this in “How to be kind to your mind”). I sometimes catch my little step-sister, just seven years old, saying things like, “I’m stupid” or “No one loves me,” and I immediately remind her how smart, fun, and loved she is. And guess what? My inner child deserves that same pep talk. Sometimes, a simple change in words can turn a gloomy day into one filled with hope. I think it was Kendal Jenner who once in an interview said that she hung a picture of her younger self on her mirror to help her talk nicely to herself.

3. Engage in play

Remember those carefree days when you’d play for hours without a worry in the world? Reconnect with that side of you. Whether it’s doodling, dancing around your room, or even playing a game of hide and seek (yes, even if you’re an adult!), allow yourself some time to just be silly and creative. I recently spent an afternoon making bracelets and drawing with my step-sisters—it was a blast and instantly calming. Even when you’re on your own, embrace activities that remind you of your inner kid’s joy.

4. Practice mindfulness and meditation

Sometimes, a few deep breaths can bridge the gap between your present self and your younger self. Use guided meditations or simple breathing exercises to visualize your inner child and send love their way. One exercise I did with my therapist was to imagine my current self comforting my younger self—imagine the wisdom and kindness you’d share with your little self. And if you’re really into it, try writing a letter from your current self to your younger self. It’s surprisingly healing!

5. Don’t be afraid to cry

My coach once said “Crying is the washing machine of the soul”. Tears are nature’s way of releasing all that bottled-up emotion. Let yourself cry if you need to—no shame, no judgment. It’s not a sign of weakness, but a powerful way to process feelings and start healing. I have cried a lot in my life and can absolutely claim that: sometimes, the best medicine is simply to let it all out.

Healing your inner child is a journey—a messy, beautiful, and vulnerable one. It’s about embracing every part of you, even the parts you might have forgotten or tried to hide. So today, take a moment:

What’s one small step you can take to give your inner child a little extra love and care?