Inner child work brings opportunity for a deeper kind of healing: one where you listen and connect to the thoughts, needs, and desires of a younger version of you. The young child inside of us holds the keys to our joy, creativity, vulnerability, and authenticity. But sometimes, the inner child also carries the weight of old wounds, unmet needs, and misunderstood feelings.

Healing begins when we start to listen to that child with curiosity and compassion. And three of the main therapeutic modalities I use with clients as a licensed therapist—Narrative therapy, IFS-Informed therapy, and EMDR—offer ways to re-establish this relationship in a nurturing and empowering way.

*Please note that this blog is not a replacement for therapy, and is intended for educational purposes.

What is Our Inner Child?

Our inner child is the part of us that holds memories, emotions, and experiences from our early years. Often, when we think about our inner child, we envision our younger self, full of wonder, curiosity, and tenderness. But the inner child is also home to the wounds we’ve carried since childhood: moments of neglect, trauma, sadness, confusion, or fear.

The inner child isn’t just a metaphor; it’s an active part of your internal system that might still hold onto old beliefs about who you are, what you deserve, and how you relate to others. This is why, when working with inner children in therapy, we don’t just revisit memories, we offer them the love, safety, and understanding that might have been missing in those earlier moments.

Narrative Therapy: Rewriting the Story

Narrative therapy invites us to view our lives through the lens of storytelling. The beliefs and meanings we attach to our experiences shape the narratives we carry. For many individuals who have experienced relational wounds or trauma, that story might be one of hurt, abandonment, or fear. But Narrative therapy encourages us to look at these stories and re-author them to reclaim agency, honor our truths, and lean into a new narrative.

When we reconnect with our inner child through Narrative therapy, we can:

Examine old stories: What stories were you told about who you are in your childhood? Were you told that you were too sensitive, too shy, or too much? That you didn’t deserve to take up space?
Reclaim agency: You can begin to rewrite these stories, reclaiming your inner child’s voice, honor their resilience, and show them how you can meet their needs in the adult version of you, that they didn’t get as a child.
Add new meaning: By revisiting the past with a non-judgmental lens, we can rewrite those stories in a compassionate way. For example, a child who felt abandoned might shift their narrative to say, “I was doing the best I could with what I knew,” instead of internalizing “I’m unworthy of love.” This shift allows for healing, self-compassion, and freedom from limiting beliefs.

Internal Family Systems (IFS): Healing the Parts That Hold Pain

IFS takes the idea of the inner child even further, viewing it as a part of your internal system. Inner child work in IFS is about recognizing this part and creating space for it to be heard, seen, and protected.

In IFS, there are a few key steps you can take, with the safety of a therapist trained in IFS, to connect with and heal your inner child:

1. Notice When the Inner Child Shows Up

Your inner child might show up in moments of emotional overwhelm — when you feel “stuck” or react in ways that don’t quite make sense. It could be in moments of deep sadness, anger, or fear.

2. Speak with Compassion

When you connect with your inner child, it’s essential to do so with warmth and curiosity. If you were to meet your inner child, you might ask:

What do you need right now?
What are you afraid of?
How can I support you?

3. Offer Comfort and Safety

Your inner child needs to feel safe. In IFS, this safety comes from your Self-Energy: your wise, compassionate, grounded center. When you approach your inner child from the place of Self-Energy, the child can begin to trust that they are no longer alone or unsafe. One way a therapist might guide you in this step is through gentle self-talk: You are safe now. You are loved and cherished.

4. Integrate Playfulness and Creativity

Your inner child likely thrives in creativity, play, and joy. Part of reconnecting with this child is about inviting in fun, curiosity, and lightness. Engage in creative activities that you enjoyed as a child, or explore new hobbies that bring you joy. I especially enjoy this step as a therapist, because with clients we get to collaborate and brainstorm creative ideas together to honor your inner child.

EMDR: A Profound Way of Meeting Your Inner Child

EMDR (Eye Movement Desensitization and Reprocessing) helps access and process painful memories that may have been stored from childhood, such as times when the nervous system didn’t have the tools or support to fully understand or integrate what was happening.

By targeting these early experiences, EMDR allows us to reconnect with the younger parts of ourselves that still carry the weight of those moments. With the safety of a trained therapist and the structure of EMDR, individuals can begin to reprocess these memories, release stuck emotions, and offer compassion and care to their inner child. Over time, this work can create a felt sense of safety, empowerment, and integration, helping the inner child feel seen, supported, and no longer alone.

CHOOSE HEALING TODAY

How Can These Practices Support Your Healing?

Connecting with your inner child can bring healing in several key ways:

Self-compassion: By offering your inner child the care and understanding they may not have received, you cultivate deeper compassion for yourself.
Releasing old wounds and narratives: Healing the inner child helps you release old wounds that no longer serve you, replacing them with a new, more empowering narrative.
Building trust: When you listen to and care for your inner child, you build trust between yourself and the many parts within you, leading to a more integrated and peaceful internal system.

Ready to Begin Your Journey?

In my practice in Denver, I use a specific integration of EMDR, IFS-Informed therapy, and narrative work to help clients find lasting healing. If you’re interested in exploring inner child work on your path to healing, I’d love to support you. Together, we will rewrite old stories, heal past wounds, and nurture the parts of you that need care the most. Please reach out today to schedule a free consultation and get started.

ABOUT THE AUTHOR

Gigi Woodall, LMFT
Trauma & Eating Disorder Therapist in Denver

Hi, I’m Gigi—a Denver-based trauma and eating disorder therapist and clinical supervisor passionate about helping people heal and reconnect with themselves. My work focuses on exploring how early experiences, relationships, and protective parts of the self shape our inner narratives. Through a compassionate and individualized approach, I help clients challenge limiting beliefs and step into a more authentic, intuitive way of living.

Prior to private practice, I worked at nonprofit organizations and eating disorder treatment centers. I'm also a proud Denver chapter member of the International Association of Eating Disorders Professionals (IAEDP), a clinical supervisor for pre-licensed therapists, and am on my way to becoming a Certified Eating Disorder Specialist (CEDS).

With training in Internal Family Systems (IFS), EMDR, and eating disorder treatment, I provide a safe, supportive space for those navigating recovery, trauma, and self-discovery.

Looking for support on your healing journey? Book a free consultation to see if we’re a good fit.

Inner Child Therapy: Exploring Concepts from Narrative Therapy, Internal Family Systems (IFS), and EMDR