17 Simple Therapist-Approved Inner Child Activities For Beginners

Are you curious about how inner child activities can help you on your journey of healing? Well, you have come to the right place. You may have heard about ‘inner child work’ but need help figuring out where to start, or you need ideas for inner child activities. Don’t worry. I am here to share with you some simple activities that will help you reconnect with your inner child.

Growing up in a dysfunctional family can leave lasting scars that affect your sense of identity and how you see the world around you. Your inner child is the part of you that remembers those times and might still be hurting. Inner child activities are simple things you can do to help your inner child by reconnecting with your younger self.

These activities are not about pretending everything is okay, but instead acknowledging and making space for your inner child by offering comfort and support to the part of you that may need the love and validation that was missing in your upbringing. Whether you engage in journaling, inner child meditations, or watch a childhood classic movie, these activities are here to help you explore your emotions and memories.

If you’re new to inner child work and need guidance on where to start with your reparenting process, keep reading.

What is your inner child?

The inner child is THE buzzword right now. Everyone is talking about healing their inner child. But what exactly is your inner child? To truly understand your inner child, you need to explore and understand your early experiences and how they have shaped your sense of self.

There is an inner child in all of us. Your inner child is the younger version of you who had to navigate the complexities of childhood while making sense of a disruptive world.

If you were raised in a dysfunctional family, things might have been chaotic, unpredictable, or even hurtful. Your inner child is the part of you that holds on to memories, experiences, and emotions from your upbringing.

It’s a younger version of you that continues to influence your thoughts, feelings, and behaviors even as an adult by absorbing all of that and storing it in the form of memories. It tends to show up in your adult life as patterns of behavior. Your inner child is a way to understand why you react the way you do and to try to understand what you may need.

In many cases, people who grew up in a dysfunctional environment developed a ‘false self’ as a way to protect themselves from future emotional harm. Think about this false self as a mask to protect their true self from pain- it was a form of survival mechanism that helped them cope with the chaos of their childhood.

For example, let’s say you grew up in a family with your caregiver struggling with alcohol-related issues. With time, to face the challenges of being raised by a caregiver who struggles with alcoholism, you might have learned to hide your true self, which includes your genuine emotions, needs, and desires (needing support, being comforted, and having feelings validated) as a child with your false self.

The false self, aka the mask, is the coping mechanism you developed to navigate the challenges. You might pretend to be okay or unaffected, hiding your fear, stepping into the role of a caregiver, being overly responsible, isolating yourself, downplaying the severity, or trying to self-soothe.

Over time, this sense of self becomes a habitual way of responding to situations because our brains like to connect things that are related or similar. When you experience something unpleasant, your brain might also bring up related experiences and feelings. Inner child healing helps you reconnect with your true self.

I like to think of the inner child as the emotional headquarters from which your deepest emotions and reactions originate, influencing your thoughts, feelings, behaviors, and relationships. Breaking the cycle of family dysfunction involves reconnecting with your inner child and shedding the false self. You learn to acknowledge, allow, and feel your emotions and needs that may have been hidden during your upbringing.

From inner child therapy to mindfulness and journaling, there are various inner child activities to get started.

How do I know if my inner child is wounded?

If your inner child is wounded, you may feel or act in a certain way without knowing or understanding why. It usually comes from childhood experiences.

Signs of a wounded inner child:

Here are some signs of a wounded inner child:

Self-Sabotage: You find yourself ruining relationships or opportunities because you believe you don’t deserve them
People-Pleasing: You put the needs of other people before the needs of your own and tend to struggle with speaking up for what you want
Imposter Syndrome: You experience self-doubt despite success, fearing you will be exposed as a fraud.
Perfectionism: You struggle with fearing failure or criticism and feel like everything needs to be flawless
Emotional Numbness: Struggling with identifying and expressing your emotions, resorting to numbness
Chronic Shame or Guilt: You feel like you have done something wrong, or you will do something wrong, or struggle with chronic shame for things that were not your fault.
Difficulties with relationships: You struggle to open up in relationships, fearing vulnerability or abandonment.
Chronic Indecisiveness: You are afraid of making the wrong decision to the point that you struggle with making any decisions or choices.
Escapism: Using substances or distractions to avoid feeling.
Hypervigilance: You are constantly on edge, trying to anticipate potential conflict or chaos, leading to hyperawareness of your environment.

There are a few signs that may manifest differently for each person, but all point to a wounded inner child. This is not an exhaustive list by any means, but if you resonated with any of these signs, it can be a good starting point to understand your inner child before starting with these inner child activities.

Benefits of connecting with your inner child

Connecting with your inner child is an opportunity to understand yourself and your reaction to the world around you. Growing up in a dysfunctional family leads to developing coping mechanisms that follow with you into adulthood. Maybe you learned to hide your needs or avoid conflict to keep the peace in the family. As an adult, you might find yourself using some of the exact coping mechanisms even if they are not helpful anymore.

So, hiding needs that helped you as a child now turns into a struggle with expressing what you need, and the avoidance of conflict to keep the peace turns into avoiding any difficult conversation, which impacts the relationship.

When you connect with your inner child, it’s not just about engaging in play or revising the past; it’s about understanding why you react to things the way you do TODAY and giving that version what it needs. The first step is bringing your awareness to these patterns and why you do them. Think about it as flashing a light on the dark corners of your mind and saying, “Hey, I see you.”

Connecting with your inner child isn’t going to fix everything, but it most certainly is a start. These inner child activities will provide you simple ways to get to know yourself.

Other benefits of practicing inner child healing exercises:

Finding times of ‘being’
Understanding your triggers better
Rediscovering play again
Cultivating self-compassion
Breaking destructive patterns
Increase emotional awareness

How do you entertain your inner child?

When you spend years in survival mode, the idea of play or fun can feel unfamiliar.

Entertaining your inner child isn’t just about being silly or engaging in activities that you see mostly kids engage in, but rather building self-trust with the parts of you that need to feel safe, curious, and free.

17 Simple Inner Child Activities For Beginners To Try Today

Are you new to connecting with your inner child? Don’t worry. I have some simple healing inner child activities for you. These inner child activities are tried and tested, and many of my clients LOVE them for their wounded inner child. Here are 17 simple ways to connect with your inner child and begin your healing journey.

7 Healing Exercises to Connect to Your Inner Child

1) Engage in Inner Child Dialogues

The first step in connecting with your inner child is acknowledging your inner child. You have to recognize and accept the experiences that shaped you during your childhood. Inner child dialogues involve having conversations with your younger self and trying to listen to their fears, desires, and needs.

This allows you to nurture your inner child and validate your experiences. Here is an example of inner child dialogue:

Ask yourself, “What do you need from me right now?”
Listen to your inner child: “I feel anxious about talking to my boss. I need reassurance and support.”
Adult Self: “I am here for you. It’s okay to feel anxious. I am here to support you through this.”

2) Write a letter to your inner child

Writing a letter to your younger self is a great way to connect with your inner child and foster self-compassion. You have the opportunity to offer words of support, encouragement, and love to your inner child, creating a deeper sense of self-love and acceptance.

Remember, the letter is for YOU. Don’t worry about the grammar or making it look perfect. Here are two inner child prompts to help you get started.

> Write about a challenging moment from your childhood. Think about how you were feeling. Write a letter to your inner child offering words of comfort and reassurance, acknowledging the strength it took to get through that experience.

> Think about an experience from your childhood where you felt invalidated by someone. Write a letter to your younger child validating the feelings and experiences. Offer words of encouragement and remind your younger self that their emotions are valid.

3) Try Emotional Expression Journaling

I am a huge advocate for journaling as a way to connect with your inner child. Journaling allows you to acknowledge and process your emotions in a supportive way. It provides a space to express your thoughts, emotions, and actions without judgment, allowing your inner child to be heard and validated.

It’s a great way to learn more about your patterns, triggers, and potential areas for growth. Here is a step-by-step way to try emotional expression journaling:

Set some time aside to journal. Take a few deep breaths to connect with your inner child, and allow your thoughts and emotions to surface.
Start writing down your thoughts and emotions without censoring yourself. You want your inner child to feel free to express their fears, needs, and desires.
As you continue to journal, notice if any recurring themes or emotions surface. Are there certain experiences that trigger your emotions? Why might that be, and what would be helpful to meet that need?

Try these additional journal prompts for emotional expression:

4) Meditate for the inner child

Meditation has so many benefits and is an important aspect of your healing journey. It helps you focus on the present moment. When you meditate for the inner child, you can practice exploring your emotions with compassion and observing your thoughts without judgment.

Meditation for the inner child definitely takes practice, so guided meditations can be helpful when you first start connecting with your inner child. This is one of my top inner child activities that I have been trying to prioritize because it genuinely helps me reconnect with myself and nurture my inner child.

5) Connect with your inner child through journaling

If you have been following BGT for a while, you know journaling is the foundation of what we do. It is a powerful tool for connecting with your inner child. Journaling is a great way to express yourself freely and explore how you are feeling to help you understand your experiences.

When I was younger and lived at home, I noticed my younger sister would journal every time something happened in the house. I always wondered what she wrote about. Over time, I realized the importance of journaling and made it a big part of my life. It has become my go-to way of processing my emotions and experiences.

What I love about journaling is that there are no rules. I didn’t have to worry about grammar or spelling; I just let my thoughts flow. When I let my thoughts flow, I was able to extend self-compassion to myself. If you are new to journaling, take your time with it. Write about childhood memories, both good and bad. As you start writing, you will begin to process and reconnect with your younger self.

If difficult emotions come up, acknowledge them by labeling them, scanning your body for where you might be feeling the emotion, and noticing if you are able to sit with them and breathe. If they become too overwhelming, take a break or consider talking to your therapist for support.

Over time, as you continue to write, you will start to notice patterns in your thoughts and behaviors that stem from your childhood. When you bring awareness to these patterns, you can take the step of unlearning what is no longer productive and build a stronger connection with yourself.

You definitely want to engage in some fun inner child activities to get to know your inner child, but that is just a starting point. Exploring the emotions underneath it all is where the healing happens. When journaling, asking questions to your inner child can be a powerful way to reconnect with your younger self. Here are 5 questions to ask your inner child:

1) What made you feel safe?2) What do you need to feel loved and heard? 3) What were some things you loved to do when you were little? 4) What made you feel happy?5) What are you afraid of?

RELATED POST: Inner Child Worksheets

6) Try a Self-Soothing Exercise

Self-soothing is a valuable tool for anyone, but it can be especially helpful for those of us who grew up in a dysfunctional family. Self-soothing exercise is another great way to connect with your inner child and provide yourself comfort.

There are numerous exercises you can experiment with, but one of the simplest and most effective is deep breathing. Find a quiet spot, sit or lie down, and if you’re comfortable, close your eyes. Begin by focusing on your breath. There’s no need to alter your breathing; simply direct your attention to it. As you inhale deeply through your nose, visualize your inner child also taking a deep breath. Then, exhale slowly through your mouth, picturing your inner child feeling safe and calm. Repeat this process a few times to help your inner child feel more centered and acknowledged.

You can also engage in other activities that bring joy to your inner child, including gardening, coloring, or giving yourself a hug as a form of self-soothing. It’s okay if self-soothing does not come naturally to you. You might have been used to coping with emotions in a way that isn’t always healthy, and learning to self-soothe can help you manage your feelings and take care of your inner child.

Engaging in these inner child activities has become one of my favorite self-soothing techniques, as it helps me relax. As you continue to incorporate self-soothing exercises into your routine, you can also foster a sense of self-compassion and care during stressful times.

7) Breathe

Breathing is a powerful way to connect with your inner child. The simple act of focusing on your breath can help you anchor yourself to the present moment and reconnect with yourself. I started incorporating intentional breath work into my routine after starting physical therapy early this year. My PT told me that my body was holding on to significant tension and that I was a shallow breather. Since then, intentional and deep breathing have become very important tools for me in general.

To practice breathing exercises to connect with your inner child, specifically:

Start by sitting in a comfortable position.
Close your eyes if you feel comfortable, or keep a soft gaze. You will start bringing your attention to and noticing your breath.
If you are a shallow breather like me, start by taking a few deep breaths before beginning this exercise.

As you continue to breathe, think about a memory from your childhood where you remember feeling happy or at ease- maybe watching your favorite movie, going outside to play after starting summer break, or simply looking at the clouds. Whatever the memory may be, allow it to surface as you breathe and be present with it to acknowledge the experiences of your younger self.

As you continue to hold each memory that surfaces, think about the emotions attached to that experience and what specifically fueled that emotion. Was it the freedom of play, spontaneity, or having a sense of adventure? Once you think about the source of joy in these childhood memories, you can think about how you can integrate similar experiences into your life.

10 Simple & Fun Activities to Connect to Your Inner Child

Here are 10 more simple and fun inner child fun activities for adults:

8) Surround yourself with laughter

Surrounding yourself with laughter can be a powerful way of connecting with your inner child. When you make space for laughter, you create moments of joy and silliness. So, even if laughter does not come naturally to you, make an effort to seek out different ways of surrounding yourself with laughter.

Whether you spend time with people who make you laugh, go to laughter yoga, or watch a funny movie, laughter has a way of lightening our mood and allowing us to embrace the playful side of our inner child.

9) Do what you enjoy

When I was a little girl, I used to LOVE skating and playing outdoors. There was something magical about not having to worry about anything outside of play. I would be outside for hours and hours until we had to go home for dinner.

Now, as an adult, I hardly find myself engaging in those activities anymore. It’s either one more email to answer or another *great* show that might have come out that captures my attention, but I quickly realized how drained my body would feel when I did not prioritize doing things I genuinely enjoy in my routine.

Engaging in activities that you enjoy is a powerful way to connect with your inner child. However, for those raised in a dysfunctional family, knowing what you love or want might be challenging at first. Why is that? Well, you might not have had the freedom or resources to explore your interests, or you might have been discouraged from following your passion, leading to a feeling of disconnection from your true inner desires.

Many people report feelings of guilt when they take time for themselves or simply do not know how to explore what brings them joy because they have prioritized the interests of others for so long.

I encourage you to extend some self-compassion to yourself in this process and make space for any feelings that may come up as you explore what truly makes you happy. Getting to know your inner child is not a race; it is a gradual process, and it is OKAY to start small and experiment until you find something that resonates with you.

Think about things that used to bring you joy as a child—maybe climbing a tree, watching your favorite cartoon, or playing cricket with your friends on a hot summer day. If possible, try to revisit some of these activities. If you can’t remember specific activities, think about what might bring you joy and make some time for that. The goal is to let go of any adult worries and let yourself have some fun without judgment or pressure.

I encourage you to explore what brings you joy and honor your inner child’s need for play.

RELATED POST: Wounded Inner Child Questionnaire

10) Purchase an adult coloring book

Who said coloring is just for kids? As adults, we often forget the simple joy of just picking up coloring pens and filling up blank pages.

For those of you who were raised in a dysfunctional family, engaging in carefree activities like free coloring can feel foreign. But coloring can be a good way to give your inner child permission to explore, have fun, and express themselves freely.

So, grab a coloring book and enjoy the simple joy of coloring for your inner child.

11) Dance it out

Dancing is a great way to express yourself and connect with your inner child. It allows you to express and release any pent-up emotions through movement.

Put on your favorite song and move your body freely. Let the beats of the music guide you through the experience and connect with your playful side.

If you are someone like me who doesn’t enjoy dancing as much, playing inner child games can also be a fun way to reconnect with your playful side.

12) Look at old photographs

Going through old photographs can be a meaningful way to reconnect with your inner child. It can also bring up many mixed emotions. Some photos might make you happy, while others could bring up feelings of confusion or sadness.

It’s okay if you can’t recall every detail of the experience when you look at old photographs. Childhood memories can sometimes be blurry, especially if they are traumatic. Allow yourself to feel whatever emotion comes up, and try to sit with how you are feeling.

As you go through photos, reflect on the people, places, and events you see. Think about what those moments meant to you back then and what they mean to you now. There was an old photo of me sitting on my dad’s lap, with my sisters beside me, and my dad looking at me. That picture always brings up so many emotions for me, and I leave with different thoughts and questions every time I look at it. It’s a powerful reminder of the complexity of our relationships and how they shape our memories and emotions.

When you look through old photos, you can better understand your past by acknowledging and processing the emotions tied to these memories. Give yourself permission to feel whatever comes up for you during this activity and embrace the full spectrum of your feelings. It is an important part of your journey towards self-discovery and healing.

13) Make time for play

Think about the last time you made time for play. Do you remember how you felt? If you are struggling to remember, that’s okay. As adults, most of us get caught up with our daily routines and responsibilities, and we need to remember to make time for play. Making time for play is one of the most forgotten about inner child activities.

If you were raised in a family where there wasn’t much time created for a carefree activity, or it wasn’t prioritized, play could feel like a foreign concept. Often, dysfunctional families focus on survival, dealing with unpredictable situations, or managing conflict. Because of this, you might have missed out on experiences that foster your creativity, relaxation, and joy. But don’t worry; you can get back to incorporating play into your life.

To get started, think about simple activities that brought you joy as a child or that made you curious, but you never got the chance to try out. It does not have to be a complex activity; it can be as simple as dancing to your favorite song, building with LEGO, or going to a nearby park. The goal is not to be productive and achieve something but rather to let go of your adult concerns for a little while and enjoy the process.

This past week, I tried a few new things to incorporate play into my routine, including joining a social run club, learning about plant repotting, and rewatching a childhood favorite show. It almost felt out of my comfort zone, which was an interesting reflection.

One thing I am learning is that making time for play does not mean you have to dedicate hours to it each day. It’s okay to start small, with 30 minutes once a week, and gradually build time as you become more comfortable. The goal is to reconnect with your inner child and allow yourself to experience joy without pressure.

14) Picture a happy childhood moment

One of my fondest childhood memories is of living in India and playing outside with my sisters during summer break. I remember it being so incredibly hot, but we would stay out for hours and then come home to cold fruit salad.

If you were raised in a dysfunctional family, it can sometimes be challenging to recall a positive memory. Trust me, I get it. It can help to focus on something small, even if it feels insignificant; if it brings a smile to your face, enjoy being with that memory. It could be reading your favorite book or coming home after the last day of school. Really think about the memory and notice if you are able to picture the sounds, smells, and feelings associated with it.

Can you remember what you were doing? How were you feeling? Who were you with? Really soak in the genuine feelings of happiness and remind yourself that your inner child still holds these happy moments.

15) Read a picture book

I loved (and probably still love) picture books. They are such a great blend of storytelling and beautiful images that can create nostalgic memories. My favorite childhood book was The Rainbow Fish. Anyone else? I used to get lost in the different shades of colors and his shiny scales. The best part of the book was the overall message, which was about generosity, happiness, and friendship. It all feels so innocent and simple.

When you read a picture book, it allows you to temporarily escape from the stressors of your life and go to a time when things were simple. So, find a book you loved as a child or one that will capture your imagination. It does not have to be a well-known book- just something that seems fun to YOU.

Get lost in the beautiful pages and connect with your curious parts. Are you able to feel the emotions of the characters? How do you feel about the vibrant colors and simplicity of the book? Allow yourself to really feel the same excitement you might have felt opening this book as a child. Remember, don’t rush through this process; take in each page.

Storytelling is a powerful way to connect to your inner child, and this simple exercise is a great way to give your inner child the space to come forward and express themselves. It is one of my favorite inner child activities because it allows you to get lost in the story.

16) Practice affirmations for your inner child

Think about specific times you were called emotional every time you cried, or sensitive when you expressed your feelings or your opinions were not valued because you were a girl. Maybe you were made to feel like your efforts were not good enough, you were told you would not amount to anything, or you were often compared to your siblings or other children, leaving you feeling inadequate.

Over time, these moments can shape your beliefs about yourself and the world around you. The negative messages become deeply ingrained. However, you have the power to counteract these inherited beliefs. Practicing affirmations for your inner child is a powerful tool in this journey of self-discovery and empowerment.

To determine your inherited beliefs, it’s crucial to start by paying attention to your unhelpful thoughts that surface during challenging situations. This self-reflection is a key step in your journey towards healing and self-discovery. Notice patterns in your self-talk when you feel incompetent or afraid to share how you are feeling. Reflect on your past experiences and see if you can identify specific messages you heard repeatedly.

Once you figure out a specific message you have heard many times and the internalized beliefs attached to it, you can use affirmations to counteract these thoughts. Start by focusing on positive statements like “I am lovable,” “my emotions matter,” and “I deserve to be heard.” These are just a few examples, and you can create your own affirmations that resonate with you. You can either start saying these phrases out loud or journal about them, letting them become part of your daily routine.

It can be incredibly comforting to visualize saying these words to your inner child- offering acceptance and love you may not have received. This practice is a powerful form of self-love and acceptance, providing comfort and support to parts of yourself that need to be seen, heard, and accepted. Over time, this practice will help reinforce a positive self-image and nurture parts of yourself that need to be seen, heard, and accepted.

17) Talk to a therapist about inner child therapy

A therapist talking about therapy? Go figure!! But seriously, therapy for your inner child can be a great way to understand and heal parts of yourself that were affected by your childhood experiences. Inner child therapy, with the guidance of a professional, focuses on addressing your unresolved emotions and experiences that continue to influence your behaviors and feelings.

Many different therapies focus on inner child work, like EMDR to somatic work to trauma therapy. To figure out which type of therapy to choose, it can be helpful to talk to a therapist about your goals and decide together which approach might be the best for you. I have been exploring these various inner child activities as part of my inner child therapy and it has been SO healing.

By learning how to connect with your inner child, you start to understand your own needs and gain insight into your own behavior. This helps you develop healthier ways to cope with challenges. It is an important step towards healing and giving your inner child the love they deserve.

Inner Child Journal Prompts

For those of you who might appreciate writing as a way to reconnect with your childhood experiences and emotions, I have 5 simple inner child journal prompts for you to get started. These prompts will help you reflect on different aspects of your childhood, creating space for your inner child. Here are 5 simple prompts you can use:

1) What did you want to be when you grew up?2) Where did you feel safe as a child?3) Write about a happy childhood memory. 4) What was your favorite book growing up? What did you love about it?5) Who was an important person in your childhood?

Helpful Inner Child Resources

There are many helpful inner child resources to help you on your journey. Here are a few of my favorites:

1) The Inner Child Podcast by Gloria Zhang

2) Okay, Now Breathe Podcast

3) SelfHealers Soundboard By Dr. Nicole LePera and Jenna Weakland

Oh, and also….

As you begin your journey of connecting with your inner child using some of these inner child activities, it is important to remember that this process should be tailored to your individual needs. What works for one person might not work for you; that’s okay! Take your time getting to know your inner child.

Also, since the goal is to connect and make your inner child feel seen, heard, and loved, these activities can bring up some unexpected emotions. Allow yourself to feel and process them without judgment.

If it feels overwhelming to do this on your own, consider choosing a few activities with your therapist or a trusted family/friend that can help you work through your emotions while providing a safe space, making it feel less daunting. Remember, you are not alone on this journey. It’s okay to ask for help and support- it is a sign of strength.

The process of getting to know your inner child is not as simple as a trip to the store. It takes time and patience. Be kind to yourself along the way (trust me, I know how hard this is to do) and remind yourself that any step you take, small or big, is still a step towards healing.

Exploring these inner child ideas can help bring back creativity and play back into your life. Remember, it does not have to be complicated. Simple activities like drawing, revisiting childhood hobbies, or playing a game can make a big difference.

I hope you find this list helpful in reconnecting with yourself. Your inner child waits for you.

Nisha Patel

Founder of Brown Girl Trauma

My name is Nisha Patel. I am a Licensed Clinical Social Worker and the face behind the space Brown Girl Trauma (BGT). BGT is a Mental Health and Self-Growth Community for Adult Children of Dysfunctional Families. The central question that drives my work is, “How can we break the cycle of family dysfunction?” To answer that question, I like to write about ways to reparent your inner child through healthy self-growth & mental health practices- addressing your unmet needs.

17 Simple Therapist-Approved Inner Child Activities For Beginners

What is your inner child?