What Is Inner Child Work?

Mary-Lauren O’Crowley, NCC, LPC

Mary-Lauren O’Crowley, NCC, LPC

It does not matter how old we are – we all carry with us an inner child. Now that may sound a bit funny, but simply put, the inner child is the embodiment of the core beliefs we internalized about ourselves in childhood, many of which are negative or untrue. As children, we begin to form our understanding of the world through our interactions with our primary caregivers.

For a secure child, these beliefs may sound something like, “I am worthy,” “I am safe,” “I am loved”; however, for a child who experienced neglect, abuse, or instability, these beliefs likely echo, “I am unworthy,” “I am going to be abandoned,” “I will never amount to anything,” or “I am unsafe.” The inner child, though sometimes wounded and fragile, is also filled with love, compassion, patience, and acceptance, and still longs to connect openly with the world.

Inner Child Work: What Is It and How Might It Help?

What is the Inner Child?

The inner child is the part of ourselves that comes out when all of the expectations about who we should be disappear and we can be our most authentic selves. Can you remember what it felt like to be a child, before the weight of the world was thrust upon you? Do you recall the freedom of running and playing without a care? Or how natural it felt to accept others and be accepted in return? Each of us carries this inner child, who longs to love and be loved, to understand and be understood – just like a child.

Depending on our respective childhood experiences, the inner child can also have the most profound emotional wounds. Many of the beliefs that we are in some way unworthy stem from a wounded inner child. When we internalize negative beliefs as children, we often carry those same patterns into adulthood, which can lead to unhealthy thoughts, emotions, and behaviors.

The inner child can make us feel abandoned, isolated, rejected, and betrayed. Thus, if we want a rich and meaningful life, it is important to work on healing our inner child. Simply put, this means that we need to love ourselves. All we need to do to connect to our inner child is simply to accept our emotions and feelings. Embracing our inner world is one of the bravest acts of self-compassion we can take. Our inner child deserves to be heard, understood, and nurtured.

Ways in Which You Can Heal Your Inner Child:

Inner child work can be conducted in different ways depending on each person’s emotional wounds. You can start healing your inner child simply by turning your attention inward and speaking to yourself. By asking ourselves what we need or reminding ourselves that we are loved, seen, heard, etc. These small acts reassure the wounded inner child that they are safe. Another powerful method for connection and healing is through visualization.

Close your eyes and place yourself at a moment during your childhood during which you were scared or overwhelmed, and allow yourself to embody those feelings. Notice what your younger self was going through and what they needed at that time, then gently offer them the support and understanding they were missing.

Inner child work is a powerful practice that allows us to connect to our deepest childhood wounds and process them in a healthier, more adaptive way as an adult. By identifying the negative beliefs we formed in childhood, challenging them, and offering ourselves a new perspective, one of hope and understanding, we create space for healing and growth.

Recognizing Signs of a Wounded Inner Child

Many adults move through life unaware that unresolved childhood pain influences their emotions and behaviors. Signs of a wounded inner child can appear as difficulty trusting others, perfectionism, people-pleasing, or fear of abandonment. You may notice overreactions to small triggers or a constant need for validation.

These patterns often stem from unmet emotional needs in early life that were never fully addressed. Recognizing these signs is the first step toward healing. By bringing awareness to how past experiences shape your present, you begin to develop a more compassionate relationship with yourself.

The Role of Therapy in Inner Child Healing

While self-reflection and visualization can be powerful, professional guidance can deepen the healing process. In therapy, a counselor can help you safely explore memories, identify limiting beliefs, and practice self-compassion techniques that nurture your inner child. Therapists often use approaches such as mindfulness, cognitive restructuring, or guided imagery to strengthen emotional resilience. Over time, this work helps you replace old patterns of self-criticism with understanding and acceptance, allowing the inner child to feel protected and valued once again.

If you or someone you know is struggling with a wounded inner child, please reach out to the intake specialists at Symmetry Counseling today!