We all carry our younger selves around with us, whether we realise it or not.
The kid who wanted more affection, the one who felt invisible in class, the one who lit up over silly things like bubble wands or tree forts—those versions of us don’t disappear when we grow up. They just get buried under schedules, expectations, and the pressure to be “together.” Here’s how to find your inner child again and give them the nurturing they still want and need.
1. Ask yourself what you loved doing when no one was watching.
Before all the pressure to be productive or “good at it” kicked in—what were the things you got completely lost in? Drawing dragons? Making up dances? Lining up your toys by colour? That stuff mattered more than we gave it credit for. It was pure joy, pure presence.
Revisiting those old interests isn’t silly. It’s an invitation. You’re letting your younger self know they still get a seat at the table. Even if it’s just ten minutes with crayons or jumping on a trampoline—you’re giving them space to breathe again.
2. Let yourself be silly on purpose.
So many of us were told to “calm down,” “grow up,” or “act your age” long before we were ready. The result? We learned to tone ourselves down even when we didn’t need to. Being intentionally silly—making weird noises, pulling faces in the mirror, doing a ridiculous dance—undoes some of that conditioning.
You’re not being performative here. Instead, you’re letting go of the idea that every moment has to be serious or useful. Your inner child doesn’t care about looking polished. They just want to play a little. Let them.
3. Create something with your hands, even if it’s messy.
Kids aren’t obsessed with outcomes. They finger-paint just to feel the paint. They build weird clay monsters just because. When you create something without worrying how it turns out, you’re giving yourself permission to exist without needing to impress anyone.
Try painting, doodling, building something, baking, or even just messing around with slime or Play-Doh. The point isn’t the product. It’s the process, and how free it lets you feel, even for a little while.
4. Talk to yourself like you would a kid you actually care about.
Your inner voice matters, and if it’s constantly harsh, that’s not helping the younger part of you feel safe. Start noticing how you speak to yourself when you make a mistake or feel down. Would you say the same thing to a sensitive 8-year-old? If not, try again. Softer. Gentler. Not fake-positive, but human. Your inner child doesn’t need a motivational speaker. They need someone to say, “That was hard. I’m still here. You’re okay.”
5. Look at photos of yourself as a kid.
This one can be unexpectedly emotional. Seeing your younger face, especially if you’re looking right into the camera, can crack something open. It makes it harder to disconnect from your past. It reminds you that the kid you were is still in there somewhere, waiting for someone to notice.
When you look at those photos, don’t just observe—connect. What were you feeling? What did you need? What would you say to that version of you now? Even a quiet moment with an old photo can change the way you speak to yourself today.
6. Let yourself want things without needing to justify them.
Kids don’t over-explain why they want a certain snack or toy. They just want it. Reconnecting with that part of yourself means allowing some of your desires to exist without needing to be productive, reasonable, or “good for you.” If you want the dinosaur chicken nuggets or to reread a childhood book, do it. Don’t wait for a logical reason. The act of allowing is the connection. And sometimes, that’s what brings the most healing.
7. Revisit safe childhood comforts.
Comfort TV shows. Foods that made you feel cared for. Blankets, smells, songs that used to calm your nerves. These aren’t just nostalgia—they’re emotional touchstones. When things feel heavy now, letting yourself lean into those old comforts can feel like emotional first aid. This isn’t regression. It’s regulation. It’s saying, “That little kid who needed soothing is still part of me, and they still deserve softness.”
8. Let yourself cry when something hits a nerve.
Sometimes things hurt more than they logically “should.” That’s usually a sign it’s not just about the moment—it’s about something deeper that your younger self is reacting to. Instead of pushing it down or telling yourself to get over it, try listening instead. Crying doesn’t make you weak. It makes you honest. Letting yourself cry when something hits an old bruise is one of the clearest ways to say to your inner child, “I see you now. And I’m not ignoring this anymore.”
9. Do something purely because it makes you laugh.
Go down a slide. Watch a dumb animal video. Make a fort out of sofa cushions. You don’t need to post about it. You don’t need to call it self-care. Just do it because it lights something up inside you that adulthood tends to dim. Laughter isn’t just relief—it’s recognition. It tells the younger you that fun is still allowed, and that joy doesn’t need a reason to be valid.
10. Pay attention to what still triggers that childlike panic.
If you suddenly feel rejected, ignored, embarrassed, or too much—it might not be your adult self reacting. It might be the kid inside you remembering what it felt like to be excluded or misunderstood. The key isn’t to push that feeling away—it’s to notice it. Instead of shaming yourself for “overreacting,” try asking: what does this younger part of me need right now? Even just acknowledging that feeling is a step toward self-repair. Plus, it helps you respond from care, not defence.
11. Write a letter to the kid you were.
It doesn’t have to be fancy or deep. Just a short note to that younger version of you—maybe telling them you’re proud, or that you’re sorry they had to deal with what they did. You might be surprised by how emotional this gets, even if you don’t think you “have inner child stuff.”
That letter is a bridge. You’re reaching back with the insight you have now, and offering it to the kid who could’ve used it. And in doing that, you remind yourself that you’ve always deserved kindness, even back then.
12. Let yourself be comforted—without brushing it off.
Whether it’s someone hugging you, checking in, or saying something kind—let it in. Don’t deflect with jokes. Don’t brush it off like it’s no big deal. Let the comfort land. Let it be real, even if it feels a little awkward at first. Your inner child was probably the one who first learned to hide what they needed. Letting support land now tells them: we’re safe enough to receive it. That kind of safety is something most of us never really grow out of needing.
