The experiences we have as children, whether positive or negative — significantly shape who we become as adults. Most of the time, it’s the difficult or painful moments from our childhood that stay with us. 

This concept of carrying a wounded version of our younger selves into adulthood is referred to as the “inner child.” Even if you’re unaware of it, that pain can still affect your mental health and relationships.

For many of us who went through hard times growing up, this “wounded inner child” needs some attention and healing. That’s where inner child work comes in. It’s about dealing with those old hurts so we can live better, happier lives as adults. 

In this blog, we’ll explore 7 exercises to help you heal from inner child trauma.

Exercises To Heal From Trauma

Here are seven simple exercises to nurture your inner child and promote healing:

1. Journaling Your Feelings

Write down your thoughts and feelings. Don’t worry about how it looks; just let the words flow. This helps release emotions you might be holding in. It’s like having a heart-to-heart with yourself. You might discover feelings or patterns you didn’t know were there. 

Journaling offers a safe space for your inner child to express itself, helping you understand your emotions better. Plus, revisiting your entries later can show how far you’ve come. It’s a simple yet powerful way to process what you’ve experienced and to nurture your healing journey.

2. Self-Soothing with Touch

Give yourself a hug or place your hand on your heart. This simple act can be incredibly comforting. When you experience trauma, your body holds onto stress and tension. By gently touching yourself, you’re sending a message to your inner child that you’re there for them. It’s a way to provide safety and love, reminding them they’re not alone. 

This self-soothing technique can help calm anxiety and create a sense of warmth. Over time, these small gestures can build trust within yourself and reinforce feelings of safety and acceptance as you heal.

3. Visualize a Safe Space

Close your eyes and think of a place where you feel completely safe. It can be anywhere you choose—real or imaginary. Picture all the details: colors, smells, and sounds. This exercise allows your inner child to retreat to a comforting space whenever life feels heavy. Creating a mental sanctuary helps your mind learn to relax. 

Join FREE Healing Circle by Jacqueline Kane — it’s a safe community to ask for support and connect with your feelings on a deeper level. Safe places like these feel like building a protective bubble around yourself and offer a sense of peace and safety amid challenging emotions.

4. Engage in Playful Activities

Revisit activities you loved as a child, like drawing, dancing, or playing games. Engaging in these activities helps you reconnect with your inner child and can bring joy into your life. Trauma often makes us feel serious and weighed down, but play allows for lightness and fun. It’s a reminder that it’s okay to enjoy life, even after difficult experiences. 

Choose activities that spark joy, even if they seem silly. Allowing yourself to play nurtures creativity and imagination, providing a break from heavy feelings. Over time, this can help heal your spirit and promote resilience.

5. Talk to Your Inner Child

Try speaking to your inner child as if they’re right there with you. You can say comforting things like, “I’m here for you,” or “You’re safe now.” This exercise acknowledges that part of you may still feel scared or hurt. Talking kindly to yourself fosters self-compassion and healing. You’re offering reassurance and validation, which is essential for your inner child. 

This practice helps create a safe environment within yourself, allowing you to process emotions more effectively. Over time, this dialogue can help build a nurturing relationship with yourself, paving the way for healing.

6. Gratitude Practice

Before bed, take a moment to think of three things you’re grateful for, even if they’re tiny. It helps shift your focus from the tough stuff to the positive things in your life. Gratitude can be super powerful, especially when it feels like trauma is making you focus on the negatives.

By noticing the little things you appreciate, you’re teaching your inner child to look for happiness and peace. It’s a simple routine that can bring a sense of hope, reminding you that good things still exist. The more you do it, the easier it becomes to see the bright side.

7. Create a Comforting Routine

Creating a comforting daily routine can really help you feel more stable and secure. Think about little things that make you happy, like enjoying a cup of your favorite tea or taking a warm bath. These small rituals can feel grounding and offer comfort to your inner child, letting them know they’re safe and cared for. 

The key is to stay consistent—it brings a sense of calm when life feels hectic. Whether it’s reading a few pages of a book at night or going for a morning walk, these simple habits remind your inner child that their happiness matters.

Everything Considered

When you start healing your inner child, being kind to yourself is so important. Showing your inner child love and care can really speed up your journey toward self-love. You can do this by using positive affirmations, talking gently to yourself, and replacing harsh self-criticism with encouragement.

If you need support on your healing path, contact Jacqueline Kane, a holistic healing therapist to live your life with more power, pleasure, and passion and become the person you are supposed to be.