Inner Child Healing 101: What It Is and How to Actually Support It

We all carry an “inner child” within us—the tender part of ourselves formed in early life, shaped by our experiences, relationships, and unmet needs. As a mother myself, I know firsthand what it means to try to be the best parent—to show up with love, to nurture, to protect. And yet, I also recognize that despite my best intentions, I don’t always respond in the ways I wish I could. There are moments when my children may not feel fully seen or heard, even when I am trying my hardest. I have to honor the reality that this, too, may shape them—that it may leave impressions they will one day have to sort through on their own healing journeys.

I’ve come to understand that my children are not “mine” to control or mold, but souls I’ve been entrusted to guide for a time—conduits of their own destiny, just as I am of mine. And in that spirit, I extend gratitude to my own parents—for being the vessels through which I came earthside. Thank you for allowing me my journey, even in its imperfection. Thank you for giving me the chance to find my way back to the self I came here to be.

Inner child healing is the courageous process of returning to that part of ourselves with compassion, curiosity, and care. It is about tending to the wounds we carry and offering our younger self the love, safety, and validation they may have needed then—but can receive now.

What Is Inner Child Healing?

Inner child healing is the practice of reconnecting with the subconscious memories, emotions, and patterns formed during childhood—particularly those that have gone unmet, unacknowledged, or unprocessed. This healing often involves emotional release, reparenting, breathwork, somatic therapy, and creative expression.

It is not about reliving trauma, but about creating a new internal relationship—one where your adult self shows up for your inner child with love, safety, and emotional presence.

Why People Do It

• To heal emotional wounds from childhood (neglect, trauma, rejection)

• To shift self-sabotaging or limiting beliefs

• To feel safer in their bodies and relationships

• To restore joy, creativity, play, and trust

• To feel a greater sense of wholeness and groundedness

Inner child work is not only emotional or psychological—it is deeply energetic and somatic, especially rooted in the lower chakras.

The Root & Sacral Chakras: The Body’s Foundation

The root chakra (Muladhara) governs our sense of safety, security, and belonging. It is the energetic seat of survival patterns, early attachment imprints, and the primal need for stability.

The sacral chakra (Svadhisthana) governs our creativity, pleasure, emotional fluidity, and the ability to form healthy bonds. It holds unprocessed feelings and unmet emotional needs from early childhood.

When these centers are imbalanced or undernourished, we may feel:

• Anxious, disconnected, or ungrounded

• Emotionally numb or overly reactive

• Burned out, depleted, or chronically fatigued

• Disconnected from our bodies or intuition

  
  

How to Support the Inner Child Healing Journey

Here are nourishing foods and supplements that can support both your emotional process and your adrenal-lower chakra system:

Healing Foods for Root & Sacral Chakra Support

Focus on grounding, warm, and mineral-rich foods:

• Root vegetables: sweet potatoes, carrots, beets, turnips, parsnips

• Healthy fats: avocado, tahini, ghee, coconut oil, walnuts

• Warming spices: cinnamon, ginger, turmeric, clove

• Mineral-rich foods: seaweed, bone broth, lentils, cooked dark leafy greens

• Orange fruits & veggies: butternut squash, mango, papaya, oranges (sacral support)

• Protein sources: grass-fed meats, organic chicken, wild salmon, pasture-raised lamb

Avoid overstimulating or depleting substances like caffeine, alcohol, and sugar during deep healing phases if possible.

Supportive Supplements for Emotional & Adrenal Balance

These can be especially helpful when navigating emotional releases, nervous system regulation, or chronic fatigue related to trauma work.

1. Adrenal Support:

• Ashwagandha – adaptogen that reduces stress, supports cortisol balance

• Rhodiola – enhances energy, stamina, and resilience

• Vitamin C – essential for adrenal repair

• B-complex (methylated) – supports mood, energy, and stress resilience

• Magnesium glycinate – calms the nervous system, supports sleep and muscle relaxation

2. Nervous System & Trauma Recovery:

• L-theanine – calming amino acid that reduces anxiety without sedation

• GABA – supports relaxation and mental clarity

• NAC (N-acetyl cysteine) – helps with emotional detox and glutathione production

• Chaga or Reishi mushrooms – immune and emotional grounding tonics

3. Hormonal & Sacral Support:

• Maca root – balances hormones, supports libido and sacral vitality

• Evening primrose oil – nourishes reproductive health and emotional sensitivity

• Omega-3s – reduces inflammation, supports mood and cellular communication

  
  

Rituals to Pair With Nutritional Support

• Breathwork focused on root and sacral activation

• Somatic practices like shaking, hip circles, or grounding barefoot walks

• Journaling prompts for reparenting your inner child

• Creative play – painting, singing, dancing like your 5-year-old self would

• Visualization of holding your inner child, listening to their needs, and affirming their worth

  
  

Final Thoughts: Healing Is a Return

Inner child healing is not a destination—it is a return. A soft, courageous return to the part of you that still longs to be seen, heard, and held. By nourishing the body alongside the emotional journey, you create a more rooted and resilient foundation for your healing to truly integrate.

May this journey be tender, powerful, and full of moments where you finally feel safe to be you.