Honoring Your Inner Child: A Therapist’s Reflections

By: Jennifer Rollin, LCSW-C, Therapist & Founder of The Eating Disorder Center

The other day, I found myself smiling at the sight of a life-sized sheep stuffed animal in my living room. I originally bought it for my two-year-old, who loves farm animals. But when it arrived, something unexpected happened: I was transported back to my own childhood. I remembered how I used to daydream about having a pet sheep. 

Moments like this remind us that our “inner child” — the younger parts of us that carry memories, longings, and pain — is still alive within us. Honoring this inner child is more than just a sentimental idea. It’s a powerful practice of self-compassion and healing, especially for those navigating eating disorder recovery and/or healing from trauma.

What Does It Mean to Honor Your Inner Child?

Our inner child represents our childhood self. For many people, particularly those who have experienced childhood trauma, this part may also carry pain, unmet needs, or feelings of shame. Honoring your inner child means acknowledging that younger version of you, validating their experiences, and offering the compassion they may not have received at the time.
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In eating disorder recovery, this can be especially meaningful. Eating disorders are thought to be caused by a combination of genetic and environmental factors, for some they develop as ways to cope with deep pain, a desire for a sense of control, as well as unmet needs. Reconnecting with your inner child helps you recognize where those needs came from — and teaches you how to meet them in healthier, more nurturing ways now.

An IFS Perspective: Meeting the Inner Child Part

From an Internal Family Systems (IFS) lens, your inner child is understood as a “part” — one of many within your internal system. This younger part may carry burdens such as shame, fear, or grief from earlier life experiences. Other parts — sometimes called “protectors” — may have developed behaviors like restricting, binging, or over-exercising to keep that child from feeling pain.

Honoring your inner child within IFS means learning to approach them from your Self-the calm, compassionate core of who you are. From Self, you can gently get to know your inner child part, listen to their needs, and offer them care. This process helps lessen the grip of protective eating disorder behaviors, because the younger part finally feels seen and soothed in healthier ways.

Try this: When you notice urges to restrict or criticize your body, pause and ask yourself: Is there a younger part of me that feels scared or unworthy right now? What would it be like to sit with them, listen, and offer comfort instead of judgment?

Why It Matters in Recovery

• Reclaiming joy: Eating disorders can rob people of spontaneity and play. Inner child work helps reawaken a sense of delight in simple pleasures.
  
• Healing unmet needs: By recognizing and tending to your younger self, you can address wounds that may have fueled the eating disorder.
  
• Learning self-compassion: Speaking kindly to your inner child builds the foundation for speaking kindly to yourself in the present.
  

Practical Ways to Nurture Your Inner Child

Here are a few therapist-approved practices you can begin today.

1. Notice What Brings You Childlike Joy

Think about the activities you loved as a kid. Was it coloring? Collecting rocks? Watching cartoons? For me, seeing that sheep stuffed animal reconnected me with a childhood dream. Engaging in those playful activities now isn’t frivolous — it’s a way of honoring a part of you that deserves space and joy.

Try this: Make a list of three small activities from your childhood you could reintroduce into your life this week. 

2. Speak to Yourself as You Would a Child

Imagine your inner child sitting across from you. How would you comfort them when they feel scared or ashamed? Many in eating disorder recovery find that their self-talk can be harsh or critical. Shifting your words to be nurturing and kind helps soften that inner dialogue.

Try this: When you catch yourself being self-critical, pause and ask: What would I say if this were my younger self? Or a child in my life that I love? Then speak those words aloud or write them down.

3. Create Tangible Reminders

Objects can be powerful bridges to our younger selves. For me, the sheep stuffed animal in my living room is not just for my toddler — it’s also a reminder of little me, who dreamed of having a pet sheep. Surrounding yourself with comforting reminders like a childhood toy, a photo, or a favorite book can bring warmth and healing.

Try this: Place one meaningful reminder of your childhood somewhere you’ll see it daily. Let it be a gentle invitation to treat yourself with care.

4. Nourish Your Body with Food

Your inner child deserves to feel safe, cared for, and well-fed. Restriction, guilt, or punishment around food sends a message to that younger part of you that their needs aren’t valid. Offering your body consistent nourishment is one of the most powerful ways to honor your inner child in eating disorder recovery.

You might also consider your childhood favorite foods. Was it mac and cheese, peanut butter and jelly, or a specific kind of ice cream? Reconnecting with these foods, as an act of kindness can be a sweet way to show your inner child they are remembered and cared for.

Try this: Next time you prepare a meal or snack, imagine serving it to your younger self. Would you give them too little, or withhold food altogether? Or would you lovingly make sure they had enough to feel satisfied? Let that guide your choice.

5. Allow Play and Rest Without “Earning” Them

Many people in recovery feel they have to achieve or perform in order to deserve rest or play. But your inner child didn’t need to “earn” fun. Honoring that part of you means reclaiming rest as a birthright.

Try this: Schedule unstructured time in your week where the goal is simply to rest, or create. No productivity required.

6. Seek Safe Connection

Our inner children often long for the safety and connection that may have been missing growing up. Supportive relationships — with friends, family, or a therapist — can help meet those needs now.
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Try this: Share one childhood story with someone you trust. Notice how it feels to let that younger part of you be seen and acknowledged.

Final Thoughts

Honoring your inner child is about integrating those younger parts of yourself into the present with compassion. Whether it’s through engaging in a childhood hobby, watching movies you loved as a child, making your favorite childhood snack, or sitting with a younger “part” of yourself from an IFS lens, these practices can create space for healing.
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For those in eating disorder recovery, reconnecting with your inner child helps you move beyond survival into a fuller, more joyful life. You don’t have to do it perfectly. You just have to begin — one small act of kindness at a time.

Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom.

🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy
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Jennifer Rollin, MSW, LCSW-C (she/her), is an award-winning eating disorder therapist and the founder of The Eating Disorder Center, a specialized therapy practice for eating disorders and body image concerns. Jennifer uses ACT, CBT, and DBT to help clients find freedom from eating disorders and body image struggles.  Jennifer is recognized as a leading eating disorder expert and was named one of the top professionals in the field by a premier treatment center. She is the recipient of the Best of Bethesda Award for Best Individual Therapist (2025) and the Best of Rockville Award (2020–2024). She helps clients to live full, meaningful lives, beyond food and body image concerns.

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The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com