Inner Child Work: A Guide to Healing Childhood Wounds
That critical voice in your head telling you you're not good enough? The way you shut down when your partner wants to talk about feelings? The panic you feel when someone seems upset with you?
These might not be "just how you are." They could be your inner child trying to protect you the only way it knows how.
Inner child work is about going back to those younger parts of yourself that didnt get what they needed. Not to blame anyone or live in the past, but to finally give yourself what was missing. And it changes everything.
What Is Inner Child Work? Understanding the Basics
Inner child work is a type of therapy that focuses on healing the wounded parts of yourself that formed during childhood. Think of your inner child as the younger version of you who experienced pain, confusion, or lack of care.
Your inner child holds all those memories, feelings, and beliefs from when you were little. Even though you're an adult now, that child is still inside you, influencing how you react to situations today.
When you do inner child work, you're learning to recognize when your younger self is running the show. You learn to respond to that child with the care and understanding they never got back then.
This isnt about blaming your parents or dwelling on the past. Most parents did the best they could with what they knew. Inner child work is about taking responsibility for your own healing now that you're an adult.
The Psychology Behind Inner Child Healing
The concept of inner child work comes from several psychology approaches, but it got popular through psychologists like John Bradshaw in the 1990s. The basic idea is simple: experiences from childhood shape how we see ourselves and relate to others as adults.
When you're a kid, your brain is developing. If you experience things like criticism, neglect, or feeling unsafe, your brain creates protective patterns. Maybe you learned to be perfect to avoid criticism. Maybe you learned not to need anything from anyone. Maybe you learned to watch people's moods carefully to stay safe.
These patterns helped you survive childhood. But as an adult, they can cause problems in your relationships, career, and mental health.
Attachment theory research shows that early relationships with caregivers literally shape the neural pathways in your brain. This affects how you connect with people for the rest of your life, unless you do the work to change those patterns.
Inner child healing works because you can actually rewire these patterns. Your brain has something called neuroplasticity, which means it can form new connections throughout your life.
Signs Your Inner Child Needs Healing
How do you know if your inner child needs attention? Here are some signs:
You overreact to small things (a coworker's tone ruins your whole day)
You have a harsh inner critic that never shuts up
You struggle with setting boundaries or saying no
You feel responsible for other people's emotions
You have trouble trusting people or getting close to them
You feel like you have to be perfect or you're worthless
You pick partners who treat you like your parents did
You feel anxious when people are upset, even when it has nothing to do with you
You minimize your own needs and focus on everyone else
Does Your Inner Child Need Healing? Take This Quick Assessment
Inner Child Healing Self-Assessment Checklist
Check all that apply to you:
If you checked 3 or more: Your inner child likely needs attention and healing. Consider working with a therapist trained in trauma and inner child work.
If you read that list and thought "oh no, that's me," you're not alone. Most people in individual therapy in Castle Rock are working on some version of these issues.
Common Inner Child Wounds and How They Show Up
Not all childhood wounds look the same. Here are the most common types and how they affect you as an adult:
The Abandoned Child
This wound comes from physical or emotional abandonment. Maybe a parent left, or maybe they were physically there but emotionally absent.
How it shows up now: You panic when partners need space. You might cling to relationships that arent good for you because being alone feels unbearable. Or you might push people away before they can leave you first.
The Rejected Child
Rejection wounds happen when you felt unwanted or like you were "too much." Maybe your emotions were dismissed or you were told you were sensitive.
How it shows up now: You hide your true self. You become whatever you think people want. You read into every small interaction, looking for signs that people dont really like you.
The Neglected Child
Neglect can be physical (not having basic needs met) or emotional (parents who didnt pay attention to your feelings or needs).
How it shows up now: You dont know how to identify or express your needs. You might overeat, overspend, or use substances to fill the void. You feel guilty for wanting anything.
The Criticized Child
If you grew up with constant criticism, nitpicking, or being compared to others, you carry that critical voice into adulthood.
How it shows up now: Nothing you do is ever good enough. You're terrified of making mistakes. You might be a perfectionist or you might have given up trying altogether.
The Unsafe Child
Growing up in a chaotic, unpredictable, or dangerous environment creates deep anxiety about safety.
How it shows up now: You're always on edge, waiting for something bad to happen. You might try to control everything around you. Small changes feel threatening. You might struggle with anxiety that seems to come from nowhere.
The Parentified Child
This happens when you had to be the adult as a kid, taking care of parents or siblings when you should have been cared for.
How it shows up now: You take care of everyone but yourself. You attract people who need rescuing. You resent people for not appreciating all you do, but you cant stop doing it.
Inner Child Wound Recognition Guide
Quick Reference: Which Wound Are You Carrying?
Abandoned
Parent left or was emotionally absent
Cling to relationships or push people away first
Learn you can be alone and be okay
Rejected
Told you were "too much" or unwanted
Hide your true self; become what others want
Accept yourself as you are
Neglected
Basic needs or emotions ignored
Don't know your needs; fill void with substances/food
Practice identifying and meeting your needs
Criticized
Constant criticism, comparison, nitpicking
Perfectionism or giving up; nothing is good enough
Develop self-compassion and challenge inner critic
Unsafe
Chaos, danger, unpredictability
Always on edge; try to control everything
Create stability and safety in your life now
Parentified
Had to be the adult; took care of parents/siblings
Take care of everyone but yourself; attract needy people
Learn it's okay to receive care and have needs
Note: Most people have a combination of these wounds. You don't have to pick just one.
What Your Inner Child Really Needs
Your inner child doesnt need you to change the past. That's impossible. What they need is for you, as the adult you are now, to finally show up for them.
Here's what that looks like in practice:
What Your Inner Child Needs From You Now
Inner Child Healing Exercises You Can Try
You dont have to wait for therapy to start healing your inner child. Here are six exercises you can do on your own:
Writing a Letter to Your Younger Self
Pick an age where you remember feeling hurt, scared, or alone. Write a letter to that younger you.
Tell them what they needed to hear. "I see how hard you're trying." "It wasnt your fault." "You deserved better." "I'm here for you now."
This exercise can bring up big emotions. Thats normal and actually part of the healing.
Looking at Childhood Photos
Find photos of yourself as a child. Really look at them. What do you see in that child's eyes? What do you feel toward them?
If you find yourself thinking critical thoughts about the child in the photo, notice that. Would you say those things to any child? Your inner child work involves learning to see yourself with compassion.
Inner Child Dialogue
Sit quietly and imagine your younger self in front of you. Ask them what they need. What are they feeling? What do they want you to know?
This might feel weird at first. But many people are surprised by what comes up when they try this exercise.
Giving Your Inner Child What They Didn't Get
Did you want to learn piano but your parents couldnt afford it? Sign up for lessons now. Did you want someone to watch you perform? Invite friends to support your hobbies.
Healing your inner child sometimes means literally giving yourself the experiences you missed.
Reparenting Yourself
When you catch yourself in shame or self-criticism, pause. What would a loving parent say to a child who made this mistake?
Instead of "I'm so stupid," try "Everyone makes mistakes. What can I learn from this?" This is reparenting yourself in real time.
Identifying Triggers
Pay attention to when you overreact or shut down. What's happening? Who's there? What are they saying or doing?
Triggers are your inner child saying "this reminds me of when I got hurt before." When you identify triggers, you can start responding differently.
Your 7-Day Inner Child Healing Starter Plan
📋 Try One Exercise Each Day This Week
Check off each exercise as you complete it. There's no pressure to do them perfectly—just show up for yourself.
✨ Remember: This is a starting point. Healing takes time. Be patient with yourself.
The Reparenting Process: Becoming Your Own Good Parent
Reparenting yourself is at the heart of inner child work. It means becoming the parent to yourself that you needed but maybe didnt have.
Good parenting has a few key elements:
Consistency (you can count on this parent)
Emotional attunement (this parent notices and cares about feelings)
Healthy boundaries (this parent protects you from harm)
Encouragement (this parent believes in you)
Unconditional love (this parent's love doesnt depend on your achievements)
As you reparent yourself, you'll start noticing when you're not treating yourself with these qualities. The self-criticism will stand out more. The way you ignore your own needs will become obvious.
This awareness is uncomfortable but powerful. You cant change patterns you dont see.
Before and After Inner Child Healing: What Actually Changes
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