If you’ve been scrolling through mental health reels on Instagram or deep in the world of TherapyTok, chances are you’ve heard about something called reparenting your inner child. At first glance, it might sound like another fleeting self-help trend—but this one is gaining real traction among therapists for good reason.
Reparenting is more than just a buzzword. It’s a powerful approach to healing emotional wounds from your childhood, and it can transform the way you treat yourself today.
What Exactly Is Reparenting?
Reparenting is a therapeutic practice centered around nurturing and caring for the parts of yourself that were hurt or neglected in childhood. According to licensed therapist Nicole Johnson, reparenting gives you a chance to “step in as the caregiver you may not have had.”
At its core, reparenting is about rewriting the internal narrative you developed as a child—beliefs about whether you’re lovable, safe, or worthy. These beliefs can shape how you react to conflict, process emotions, and form relationships as an adult.
Let’s say you learned to stay silent during your parents’ fights. Today, that could look like shutting down in difficult conversations. Or if expressing needs led to being shamed, you might now avoid asking for help—even when you truly need it.
Reparenting helps you address these patterns with compassion. Instead of judging yourself, you learn to respond with understanding, much like a caring parent would to a hurting child.
Why Inner Child Work Matters
Your “inner child” represents the younger, more vulnerable parts of your psyche that still carry emotional memories—especially the painful ones. These parts can get “stuck,” influencing your adult behavior in ways you might not fully understand.
By reconnecting with your inner child, you create an opportunity to meet those needs that were once ignored or misunderstood. Whether you’re practicing self-soothing, learning to validate your emotions, or unlearning toxic beliefs, these are all examples of reparenting in action.
And the good news? You don’t have to wait for a breakthrough in therapy to begin. You can start reparenting yourself today.
5 Practical Ways to Start Reparenting Yourself
1. Journal to Connect With Your Inner Child
Begin with gentle curiosity. Use journaling prompts like:
- How old is your inner child? What do they love or fear?
- When I think about my parents, I feel…
- What would I tell my younger self right now?
You can even draw or paint if words aren’t your thing. Creative expression often helps bypass the adult “filter” and get straight to what your inner child wants to say.
2. Embrace the Awkward and Start Small
Let’s be real: talking to yourself kindly might feel weird at first. But healing often starts in the smallest moments. The next time you catch yourself thinking “I’m such a failure,” pause and respond like a loving parent would: “You’re doing your best. I’m proud of you.”
Consistency is key. Over time, this practice helps build emotional trust within yourself.
3. Reparent During Emotional Triggers
The next time you feel rejected, panicked, or irrationally upset, take a breath. It could be your inner child reacting—not your adult self. Use this moment to self-soothe. Say something like: “I see you. You’re not alone. I’m here.”
These are golden opportunities to practice emotional care and undo harmful scripts from the past.
4. Use Visualization to Offer Support
Try this grounding exercise:
- Close your eyes and visualize yourself as a child.
- Notice their emotions, posture, and surroundings.
- Tell them you’re here now. Ask what they need.
- Imagine giving them that support—whether it’s a hug, a smile, or just listening.
This can be emotional, so choose a quiet moment and have grounding tools on hand. Avoid diving into traumatic memories unless you’re working with a therapist.
5. Get Professional Support When Needed
While reparenting is a personal journey, therapy can offer safe, guided support—especially if past trauma surfaces. If you feel overwhelmed or disconnected during this work, seek a trauma-informed professional who can help you navigate those emotions.
Reparenting Isn’t Just Healing—It Can Be Joyful
It’s easy to assume reparenting is all about painful memories and emotional work. But it’s also about joy, play, and reconnection. You might find yourself revisiting childhood passions, embracing silliness, or discovering a more creative side of yourself.
Reparenting is a journey of learning to be there for yourself in ways no one else could. It’s about nurturing that inner voice and becoming your own biggest supporter.
And maybe—just maybe—you’ll rediscover the part of yourself who still believes in magic, craves adventure, and just wants to be seen.
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