Heal Your Inner child

Heal Your Inner Child From Childhood Trauma: Your Path to Emotional Freedom

By Kristi Allison, Nurse Practitioner & Health Coach

For many of us, reflecting on our childhood can feel like opening a box filled with emotions we’d rather keep locked away but there is a bright side, you can heal your inner child which can bring profound joy and peace into your life. The memories of a household that may not have provided the support, love, or encouragement we needed can be incredibly painful but they must be addressed to move forward in life. We often, try to bury those feelings, convincing ourselves that ignoring them will make them disappear but unfortunately that is not the case.

The reality is: trauma doesn’t vanish just because we suppress it. Instead, it finds ways to manifest—in our relationships, our self-esteem, and even our physical health. Without even realizing it, we might get caught in patterns of behavior or cycles of emotional pain rooted in the wounds of our past. That’s why it’s essential to make peace with the effects of childhood trauma. By addressing and healing these wounds, we can free ourselves from their grip and create a life that reflects our true potential, not our pain.

In this blog, we’ll explore 8 practical steps and strategies to help you begin healing from childhood trauma. The journey may not be easy, but it is one of the most empowering and transformative things you can do for yourself. You deserve a life where the weight of the past no longer holds you back. Let’s take this journey together.

Understanding the Impact of Childhood Trauma

Essentially, childhood trauma can take many forms—neglect, abuse, instability, or even a lack of emotional support. These experiences can leave deep scars that shape how we view ourselves and the world around us. You might find yourself struggling with trust, battling feelings of unworthiness, or feeling overwhelmed by emotions you don’t fully understand.

But it’s important to remember: you’re not broken. Trauma changes us, but healing is possible. Recognizing how your past has influenced your present is the first step toward reclaiming your power.

1. Acknowledge Your Pain

Healing from childhood trauma begins with a simple yet profound step: acknowledging your pain. This is about giving yourself permission to sit with your feelings and truly reflect on the moments in your life that hurt you. These could be times of neglect, rejection, lack of support, or moments when you felt unseen or unheard. Instead of brushing them aside or minimizing their impact, allow yourself to name those experiences and recognize the emotions they bring up. Whether you feel sadness, anger, frustration, or even confusion, these feelings are valid and deserve space.

Acknowledging your pain is not just about revisiting difficult memories; it’s about living in your truth. It’s recognizing that what you went through mattered, and it shaped you. This step lays the foundation for cultivating a deeper sense of compassion toward yourself and the circumstances you endured. It’s okay to grieve for the love, stability, or safety you may not have had. Giving yourself permission to feel this way is an act of self-kindness.

Tools to Help You Acknowledge Your Pain:

Journaling: Writing down your thoughts and feelings can be incredibly freeing. There’s no right or wrong way to do it—just let the words flow. Write about specific experiences, your emotions, or even the questions you have about your past. Journaling creates a safe space for you to process without judgment.
Talking to Someone You Trust: Whether it’s a close friend, family member, therapist, or coach verbalizing your pain can be a powerful release. Sharing your story with someone who listens with empathy can remind you that you’re not alone.
Affirmations: Use affirmations to remind yourself of your courage and worth. Statements like, “I am strong enough to face my truth” or “My feelings are valid and deserve to be acknowledged” can help shift your mindset toward healing.

Why This Step Matters:

Acknowledging your pain doesn’t make you weak—it makes you brave. It’s a sign that you’re ready to stop running from the past and start reclaiming your story. By giving your emotions the attention they deserve, you’re creating space to heal and grow. This isn’t about blaming yourself or others for what happened. It’s about validating your own experience and affirming that you are worthy of healing.

This step may feel overwhelming, and that’s okay. Take it one moment at a time, and remember that healing is a journey that takes place throughout the course of our lives. Be patient with yourself as you process your emotions, and don’t hesitate to seek support along the way. You’re not just acknowledging pain—you’re also making room for growth, self-compassion, and a stronger, more resilient version of yourself.

2. Seek Support

Also, it is important to remember, to truly heal your inner child is a journey, and sometimes we need help from someone else to nudge us in the right direction. Seeking support can make all the difference in how you navigate your healing process. Whether through therapy, coaching, or connecting with others who’ve had similar experiences, having the right support system is vital.

Therapy can be one of the most transformative tools in your journey. A trained therapist creates a safe, nonjudgmental space where you can explore your emotions, identify patterns, and process past trauma. Specific approaches like cognitive-behavioral therapy (CBT), somatic experiencing, or eye movement desensitization and reprocessing (EMDR) are often recommended for trauma recovery. However, every person is unique, and what works for one person might not feel right for you—and that’s okay. Healing isn’t a one-size-fits-all process.

If traditional therapy feels intimidating, or if you’re looking for something more flexible, consider alternatives like trauma-informed coaching. Coaching offers a practical, forward-focused approach to healing. As someone who supports clients through their trauma recovery journeys, I’ve seen how impactful this personalized guidance can be. Coaching can empower you to set goals, explore new perspectives, and build resilience—all within a supportive and encouraging environment.

Support groups are another valuable resource. Hearing others share their stories can help you feel less isolated and provide validation for your own experiences. It can also offer a sense of community and hope as you see others further along in their healing process.

Furthermore, for those who may not have access to professional support, or for whom the idea of therapy or coaching doesn’t resonate, books and online resources written by trauma experts can provide valuable insights and practical tools. Podcasts, blogs, and online communities focused on trauma recovery can also be wonderful sources of connection and education.

Tips for Finding the Right Support:

Do Your Research: Whether you’re considering therapy, coaching, or a support group, take time to learn about the different options available. Read reviews, check credentials, and don’t be afraid to ask questions about a professional’s approach to ensure it aligns with your needs.
Trust Your Instincts: The healing journey is deeply personal, and the right fit is crucial. If something doesn’t feel right—whether it’s a therapist, coach, or group—it’s okay to explore other options. Your comfort and safety are priorities.
Start Small: If diving into therapy or a support group feels overwhelming, start with smaller steps. Reading a book about trauma recovery, joining an online forum, or listening to a podcast can be great ways to ease into seeking support.

Remember, Support Is a Sign of Strength

Seeking help is not a sign of weakness—it’s an act of courage and self-love. Taking that first step can feel daunting, but it’s also one of the most powerful decisions you can make for your healing journey. You don’t have to have everything figured out right now. Simply reaching out, even in a small way, can set the wheels of healing in motion.

Moreover, whether it’s through therapy, coaching, or the wisdom found in books or communities, the key is to find the resources that work best for you. Healing isn’t about following a perfect formula—it’s about discovering what works for you and trusting yourself to take one step at a time. Remember, you don’t have to do this alone. Help is out there, and you are worthy of every bit of support you receive.

3. Practice Compassion

Additionally, healing from trauma requires patience, understanding, and, most importantly, self-compassion. It’s easy to fall into cycles of self-blame, frustration, or disappointment when progress feels slow or setbacks arise. But healing is never a straight line—it’s your own individual journey filled with ups, downs, and everything in between. By practicing self-compassion, you can navigate this journey with more grace and gentleness toward yourself.

Self-Compassion: Giving Yourself Grace

Self-compassion begins with treating yourself like you would a dear friend. When difficult moments arise, remind yourself that it’s okay to struggle and that healing takes time. Instead of criticizing yourself for how you feel or how long it’s taking, try to offer words of kindness. For example:

Instead of: “Why am I still affected by this?”
Say: “Healing is a process, and I’m doing my best.”

Giving yourself permission to feel whatever comes up—whether it’s sadness, anger, or confusion—is a powerful act of self-kindness. Remember, your emotions are valid, and experiencing them is part of the healing process.

Compassion for Others: Seeing Through a Wider Lens

Practicing compassion for those who may have hurt you is another way to release some of the pain you carry. This doesn’t mean excusing their actions or denying their impact. Instead, it’s about trying to understand the bigger picture. Ask yourself:

What might have shaped their behavior?
Were they acting out of their own unresolved pain or limitations?

This perspective doesn’t erase the harm done, but it allows you to process those experiences from a higher vantage point. Compassion for others can soften the hold that anger and resentment have on your heart, freeing up space for your own healing.

Simple Acts of Self-Kindness

Positive Affirmations: Practicing self-compassion doesn’t have to be complicated. Small, intentional acts of kindness toward yourself can make a significant impact. Here are some ideas to get started:
Speak kindly to yourself. Remind yourself of your worth, resilience, and strength with phrases like, “I am deserving of love and healing,” or “I am strong enough to move forward.”
Practice Gratitude: Focus on what’s good in your life, even in small ways. Gratitude can shift your perspective and help you find moments of peace amid the chaos.
Indulge in Joyful Moments: Treat yourself to something that makes you happy, whether it’s your favorite meal, a walk in nature, or time spent doing something creative.
Challenge Negative Self-Talk: When harsh thoughts arise, ask yourself if you’d say the same thing to someone you love. Then, reframe those thoughts with words of encouragement and understanding.

Why Compassion Matters

Compassion is the bridge between pain and healing. When you show yourself grace and patience, you’re creating an environment where growth and transformation can thrive. You deserve the same care, understanding, and forgiveness you would offer to a close friend or loved one.

Furthermore, self-compassion doesn’t mean ignoring the pain or pretending everything is okay. It’s about acknowledging your struggles while also recognizing your inherent worth and capacity to heal. By practicing compassion for yourself and others, you’re not only softening the weight of past wounds—you’re also cultivating the strength and resilience to move forward.

Healing is hard work, but you’re worth every ounce of effort and kindness it takes. Be gentle with yourself. You’re doing the best you can, and that’s more than enough.

4. Learn to Set Boundaries

One of the most powerful steps in healing from trauma is learning to set boundaries. Trauma often distorts our understanding of boundaries, leaving us unsure of how to protect our emotional and mental well-being. It’s not uncommon for those who have experienced trauma to either allow others to overstep their limits or build walls so high that connection becomes difficult. Setting boundaries is about finding a healthy middle ground—it’s about defining what you will and won’t accept in your relationships and interactions.

Why Boundaries Matter

When we grow up in environments where our needs or emotions were ignored, minimized, or invalidated, we can lose sight of what healthy boundaries look like. This can lead to patterns of seeking relationships that mimic the dynamics we experienced as children, even if they’re harmful. By learning to set boundaries, you can disrupt these cycles and create healthier, more fulfilling connections.

Boundaries aren’t about shutting people out—they’re about honoring yourself. They allow you to protect your energy, prioritize your well-being, and foster relationships based on mutual respect.

How to Identify Your Boundaries

Setting boundaries starts with self-awareness. Take time to reflect on the situations or behaviors that make you feel uncomfortable, disrespected, or emotionally drained. Ask yourself:

What behaviors or situations consistently cause me stress or anxiety?
What are my non-negotiables in relationships?
How do I feel when someone oversteps my limits, and how do I typically respond?

Once you’ve identified your boundaries, practice expressing them clearly and assertively. For example:

Instead of: “I don’t know, I guess it’s okay.”
Say: “I’m not comfortable with that, and I’d prefer we handle it this way instead.”

Practical Steps to Establish Boundaries

Start Small: Begin with low-stakes boundaries, such as saying “no” to an invitation you don’t feel up to or setting a time limit for a conversation. Small victories build confidence.
Practice Saying “No”: Saying “no” can feel uncomfortable at first, especially if you’ve been conditioned to prioritize others over yourself. Remember, “no” is a complete sentence, and you don’t owe anyone an explanation.
Be Consistent: Enforcing boundaries is just as important as setting them. If someone repeatedly disregards your limits, remind them calmly but firmly. Consistency reinforces your boundaries and demonstrates that you take them seriously.
Seek Support: Share your boundaries with a trusted love one, coach, or a therapist who can provide encouragement and accountability as you navigate this process.

Boundaries Are Not Selfish

Not to mention, one of the biggest misconceptions about boundaries is that they’re selfish. In reality, boundaries are an act of self-respect—and they’re also good for your relationships. Clear boundaries create healthier dynamics, as they allow others to understand your needs and expectations.

Surround yourself with people who honor your boundaries and respect your growth. If someone consistently disregards your limits, it may be a sign to reevaluate their place in your life. Not everyone will align with the healthier version of you, and that’s okay. Part of healing is letting go of relationships that no longer serve your well-being.

What Healthy Boundaries Look Like

Emotional Boundaries: You have the right to say no to conversations or topics that make you feel unsafe or overwhelmed.
Physical Boundaries: You can decide who has access to your personal space and what physical interactions are acceptable.
Time Boundaries: Protect your time by prioritizing what matters most to you and avoiding overcommitting.
Energy Boundaries: Pay attention to people or situations that drain you, and limit your exposure to them.

The Freedom That Boundaries Bring

Additionally, when you establish and enforce boundaries, you reclaim your power and create space for healing, growth, and meaningful connections. Boundaries remind you that you are worthy of respect, love, and care—not just from others, but from yourself as well.

It’s important to remember that setting boundaries is a skill, and it takes practice. You won’t get it perfect overnight, and that’s okay. Every step you take toward honoring your needs is a step toward a healthier, more empowered you. You deserve relationships and experiences that support your well-being—and setting boundaries is how you create them.

5. Reclaim Your Narrative

Trauma has a way of making us feel like we’re trapped in a story we didn’t choose—one defined by pain, loss, or circumstances outside our control. But the truth is, you are so much more than what happened to you. Reclaiming your narrative means taking ownership of your story, acknowledging your resilience, and deciding how you want to define your life moving forward.

We all face setbacks and difficult circumstances in life. While you may not have had control over what happened to you, you do have the power to reshape the meaning of those experiences. By learning from your pain and choosing not to continue the harmful cycles you may have been subjected to, you take back your power. Reclaiming your narrative is not just about healing—it’s about creating a life that aligns with the person you truly are and the person you want to become.

The Power of Owning Your Story

Also, when you reclaim your narrative, you shift the focus from being a victim of your circumstances to being the hero of your story. You allow yourself to see the strength, courage, and determination it took to survive. Every experience—good or bad—has shaped you, but it doesn’t define you.

Owning your story also means letting go of shame and self-blame. The things you went through were not your fault, and they don’t diminish your worth. By confronting these truths, you reclaim the ability to write the next chapters of your life with intention and hope.

Breaking Generational Patterns

One of the most empowering aspects of reclaiming your narrative is the ability to break generational patterns. Trauma often gets passed down through families in subtle or overt ways—whether through behaviors, beliefs, or unresolved pain. By choosing to process and heal from your experiences, you stop the cycle from continuing.

This doesn’t mean you erase what happened. Instead, you honor your journey by learning from it and making intentional choices that align with the future you want to create. You become the catalyst for change, not just for yourself but for future generations.

Practical Ways to Reclaim Your Narrative

Of course, reclaiming your narrative isn’t an overnight process; it’s a practice that unfolds over time so here are some actionable steps to help you rewrite your story:

Journaling as a Tool for Reflection:
Writing can be a powerful way to explore your thoughts, feelings, and experiences. Start by journaling about what you’ve been through, but don’t stop there. Write about what you’ve learned, how you’ve grown, and who you want to be moving forward. Use prompts like:
- What strengths have I developed because of my experiences?
- What lessons have I learned from my pain?
- What kind of life do I want to create for myself?
Focus on Your Growth and Resilience:
Instead of fixating on what went wrong, shift your attention to how far you’ve come. Recognize the ways you’ve adapted, persevered, and grown stronger despite the challenges you’ve faced.
Share Your Story When You’re Ready:
Sharing your experiences can be incredibly healing. Whether it’s with a therapist or coach, a trusted friend, or through creative outlets like writing, art, or music, expressing your story can help you process it and inspire others. You don’t have to share everything all at once—do it in your own time and in ways that feel safe and empowering.
Reframe the Narrative:
Look at your story from a new perspective. Instead of seeing it as a tale of suffering, view it as a testament to your resilience. For example:
- Old Narrative: “I’m broken because of what happened to me.”
- Reframed Narrative: “I’m strong because I’ve survived and learned from what happened to me.”
Create a Vision for Your Future:
Reclaiming your narrative isn’t just about reflecting on the past—it’s about envisioning the future you want. Set intentions for how you want to live, what values you want to embody, and what goals you want to achieve.

From Survivor to Thriving

Again, reclaiming your narrative allows you to move from a mindset of survival to one of thriving. It’s not about erasing your past—it’s about giving yourself permission to see it through a lens of growth and possibility. You are not just someone who endured trauma; you are someone who has the courage to heal, grow, and create a life of meaning and joy.

Remember, your story is yours to tell, and you have the power to shape it in a way that honors your journey and your strength. By releasing the hold of the past and reframing your experiences, you win—not because the pain disappears, but because it no longer controls you. You become the author of your life, and every page moving forward is an opportunity to write a story filled with healing, purpose, and hope.

6. Focus on Self-Care and Mindfulness

When we talk about self-care, it’s easy to imagine bubble baths, candles, or spa days—and while those can absolutely be soothing, self-care goes much deeper. It’s about actively nurturing your mental, emotional, and physical well-being in ways that support your healing and help you build resilience.

Starting with Self-Check-Ins

Self-care begins with awareness. One of the most powerful habits you can develop is a daily self-check-in. Take a few moments each morning to pause and assess how you feel—both emotionally and physically. Ask yourself:

“What am I feeling today, and where am I feeling it in my body?”
“What do I need to support myself today?”

Our emotional state and physical energy can shift from day to day. By tuning in, you can approach your day with greater clarity and compassion for yourself. If you’re interested, I’ve created a free guide on self-check-ins to help you get started—it’s a simple but transformative tool for connecting with yourself each day. This simple yet powerful tool will help you tune into your emotions, track your well-being, and build self-awareness. Click below to grab your free guide and start your daily check-ins today! ➡️ https://traumafreecoaching.com/blog/

Make Self-Care a Priority

Moreover, self-care isn’t selfish—it’s essential. Prioritize activities that replenish you and bring you joy. This might mean making time for movement, whether it’s yoga, walking, or dancing. Spending time in nature can also be incredibly grounding and healing, whether that’s a stroll through your neighborhood or sitting quietly in a park.

Don’t underestimate the power of small acts of care:

Cook yourself a nourishing meal.
Journal your thoughts and feelings.
Engage in a creative activity that lights you up, like painting, playing music, or gardening.

The key is to choose activities that truly nurture you, rather than ones that distract or numb you. True self-care supports your growth and healing, even when it feels challenging.

Embrace Mindfulness Practices

Trauma has a way of pulling us into the past, replaying painful memories, or making us anxious about the future. Mindfulness offers a way to anchor yourself in the present moment, where healing and peace are possible.

Here are some mindfulness practices to consider:

Meditation: Start with just a few minutes a day. Focus on your breath, noticing each inhale and exhale. If your mind wanders (and it will), gently bring your focus back to your breath. Apps like Calm or Insight Timer can help guide you if you’re new to meditation.
Body Scans: Lie down, sit comfortably, or stand up if you like and bring your attention to each part of your body, starting at your toes and working your way up. Notice any tension or sensations without judgment. This practice helps you reconnect with your body, which trauma often disconnects us from.
Deep Breathing Exercises: Simple breathing techniques, like inhaling for four counts, holding for four counts, and exhaling for four counts, can calm your nervous system and reduce stress.
Mindful Moments: Bring mindfulness into everyday activities. Notice the colors, sounds, and sensations around you while you drink your coffee, take a walk, or do the dishes.

Why Self-Care and Mindfulness Matter

With this in mind, self-care and mindfulness go hand in hand. Together, they help you create a foundation of safety and stability within yourself, even when the world feels chaotic. They remind you that it’s okay to slow down, prioritize yourself, and meet your needs.

Trauma often teaches us to put others first, to ignore our own needs, or to push through pain. By practicing self-care and mindfulness, you’re rewriting that narrative. You’re showing yourself that you matter, that your healing matters, and that you deserve to feel whole and well.

Healing is a lifelong journey and with consistent self-care and mindfulness, you can navigate this journey with greater strength, balance, and self-compassion. Celebrate Your Progress and Keep Going

In summary, healing from trauma is one of the bravest journeys you can take, and it deserves to be honored every step of the way. Often, we get so focused on how far we still want to go that we forget to pause and appreciate just how far we’ve already come. Celebrating your progress—no matter how big or small—is not only uplifting, but it also fuels your motivation to keep moving forward.

Acknowledge and Honor Your Progress

By all means, every effort you’ve made to heal, grow, or show up for yourself is worth celebrating. Whether it’s reaching out for help, setting a boundary, or simply waking up and choosing to keep going, these moments matter. They reflect your resilience, your commitment to yourself, and your desire for something better.

Take time to reflect on the growth you’ve experienced:

Are you responding to situations differently than you used to?
Have you noticed moments where you feel more at peace or empowered?
Are you more aware of your emotions and needs?

Recognizing these shifts, however subtle, helps you see that the hard work you’re putting in is paying off.

7. Forgiveness: A Controversial but Essential Step

Above all, forgiveness is one of the most challenging yet transformative steps in healing your inner child. It’s a concept that may feel uncomfortable, especially when the pain you’ve endured feels impossible to reconcile. However, forgiveness is not about excusing the harm that was done to you—it’s about reclaiming your power, releasing the weight of the past, and freeing yourself from the chains of resentment that have held you back for so long.

Understanding Forgiveness as a Tool for Freedom

Forgiveness doesn’t mean you’re approving what happened to you or pretending it didn’t hurt. Instead, it’s about choosing not to let those experiences control your emotions or dictate your life. By forgiving, you’re making a conscious decision to free yourself from the anger, bitterness, and heaviness that can linger for years, even decades.

Shifting Perspectives

One way to approach forgiveness is by examining the situation through a different lens. Often, the people who caused us harm were trapped in their own cycles of pain and dysfunction. Hurt people hurt people, and many individuals simply perpetuate the patterns of abuse or neglect they experienced in their own lives.

While this doesn’t excuse their behavior, it can help you develop a sense of compassion and empathy for their struggles. Recognizing their limitations allows you to see that their actions weren’t about you—they were about their inability to heal their own wounds and make better choices in their lives. This shift in perspective can empower you to break the toxic cycles that have impacted your life and release the grip their actions have on your heart.

Forgiveness as a Path to Empowerment

Forgiveness is not a sign of weakness; it’s a profound act of strength. It takes courage to face the pain, acknowledge it, and make the decision to let it go. By forgiving, you’re no longer giving power to the people or experiences that hurt you. Instead, you’re taking back control and choosing peace over pain.

Ask yourself:

How is holding onto this anger serving me?
What would my life look like if I let go of this burden?
Who do I want to be beyond this hurt?

Forgiveness allows you to shift your focus from what happened to you to how you want to grow from it. It’s not about them—it’s about you.

The Burden of Resentment

In fact, holding onto resentment is like carrying a heavy backpack filled with stones. Over time, the weight becomes unbearable, yet we often cling to it because we feel justified in our anger. But who does that weight truly hurt? Not the person who wronged you—they’ve likely moved on, whether they’ve taken accountability or not. The weight of resentment only hurts you.

Forgiveness allows you to set that backpack down. It’s a gift you give to yourself—a way to lighten your load and create space for joy, healing, and growth.

Forgiveness Isn’t a One-Time Event

It’s important to realize that forgiveness is a process, not a one-time decision. Some days, it may feel easy to let go, while other days, the pain may resurface. That’s okay. Healing is not linear, and neither is forgiveness.

Start small:

Begin by acknowledging your feelings of anger, hurt, or betrayal. These emotions are valid and deserve to be felt.
Reflect on the person who wronged you. Try to see their humanity, even if their actions were inhumane.
Write a letter to the person, or your self (you don’t have to send it), expressing your feelings, and your decision to forgive them, and or yourself, and release the pain this has caused in your life.

You don’t have to rush the process. Forgiveness happens in your own time, at your own pace.

The True Meaning of Forgiveness

Nonetheless, forgiveness doesn’t mean forgetting. It doesn’t mean allowing the person back into your life or ignoring the impact of their actions. Forgiveness is about unburdening yourself. It’s about saying, I refuse to let this pain define me anymore.

You have the power to break free from the toxic constraints of anger and resentment. You have the ability to choose healing over hurt and peace over pain.

Forgiveness doesn’t change the past, but it can transform your future. Let it be the key that unlocks the door to your freedom.

8. Embrace Your Journey

In essence, healing is a deeply personal process, and it’s important to remember that it doesn’t follow a certain path. There will be highs and lows, moments of clarity, and times when it feels like you’re standing still. But through it all, you are evolving.

The human experience is a tapestry of joy and pain, growth and setbacks. It’s through navigating these experiences that we become stronger, wiser, and more aligned with our higher selves. Every challenge you’ve faced has shaped you into the person you’re becoming. Embrace this process and trust that your journey is unfolding as it’s meant to.

Keep Track of Your Achievements

Sometimes, it’s easy to overlook the progress you’ve made because the changes feel gradual. Keeping a journal or a list of your accomplishments can help you stay connected to your growth. Write down the victories—both big and small—that you’ve experienced along the way.

For example:

“I spoke up for myself in a situation where I would’ve stayed quiet before.”
“I allowed myself to rest without guilt today.”
“I noticed I was triggered and used a calming technique to ground myself.”

When you feel stuck or discouraged, revisit your journal to remind yourself of how far you’ve come.

Celebrate Yourself

Celebration doesn’t have to be grand. It can be as simple as treating yourself to something you love—a favorite meal, a relaxing bath, or a walk in nature. It could mean spending time with someone who makes you feel supported or taking a day to rest and recharge.

Celebrating yourself reinforces the idea that your efforts matter. It’s a way of showing yourself gratitude and kindness, which are vital parts of the healing process.

Keep Moving Forward

While it’s important to honor where you are, it’s equally important to keep going. Healing is a lifelong journey, and every step you take brings you closer to the version of yourself you’re striving to become.

Remember:

Healing doesn’t mean erasing your pain, but learning to live with it in a way that doesn’t control you.
Progress isn’t about perfection; it’s about showing up for yourself each day, even when it’s hard.
You are allowed to rest, but don’t give up. The life you’re building is worth it.

A Final Thought

All things considered, you’ve already accomplished so much simply by choosing to heal. Celebrate that. Celebrate the moments you’ve broken old patterns, the times you’ve chosen yourself, and the courage you’ve shown to keep going.

Your journey is uniquely yours, and every step forward is a testament to your strength. Keep moving, keep celebrating, and keep believing in the incredible transformation that’s unfolding within you. You are worth every effort.

A Reminder Moving Forward

Ultimately, healing from childhood trauma is a lifelong journey, not a destination that you’ll reach in a day or a week. It’s important to remember that it’s not about erasing your past—it’s about learning how to carry your story with strength, not shame. Your past doesn’t define you; it’s part of your story, yes, but it doesn’t have to be the part that dictates your future. What matters now is how you choose to live moving forward, how you decide to embrace your worth and power.

You are deserving of a future where you feel empowered, free to make choices that align with who you truly are, not held back by the weight of what’s happened to you. It might not always be easy, but I want you to know that you don’t have to walk this path alone. There’s support out there, whether through therapy, coaching, trusted friends and loved ones, or self-compassionate practices. Healing isn’t about doing it all on your own; it’s about giving yourself permission to receive the help, care, and love that you deserve.

You’ve already taken an incredibly important step just by being here, reading this. Seeking resources like this blog speaks to your strength and your commitment to healing. That shows a willingness to grow, and that’s something worth celebrating. The process won’t be linear, and that’s okay. There will be moments of struggle, but there will also be breakthroughs. With each step, no matter how small it may feel, you are creating space for healing to unfold. You’re learning to take control of your life, to make decisions that prioritize your well-being, and that is powerful.

It’s not about perfection or rushing through the pain—it’s about being patient with yourself. Healing takes time, and we must accept that. Believe with compassion, support, and dedication, you will thrive. You’re already on the path, and there’s no deadline for your healing. It’s about finding peace with your past and creating a future where you can feel joy, love, and fulfillment, free from the pain others may have caused you.

As you continue on your journey, remember to be kind to yourself. You owe it to yourself to create a life you love—one that reflects the strength, wisdom, and resilience you’ve built along the way. You are worthy of that.

Affirmations on Childhood Trauma & Journal Prompts

As you continue to heal, it can be helpful to integrate affirmations and journaling into your routine. Affirmations can help shift your mindset and remind you of your inherent worth. Journaling offers a safe space to explore your thoughts, reflect on your progress, and uncover new insights. Below are 25 affirmations and journal prompts designed to support you on your healing journey:

Affirmations:

I am worthy of love and healing.
My past does not define my future.
I am resilient and strong.
I have the power to create my own happiness.
Every day, I choose healing over pain.
I am safe in the present moment.
I am not responsible for the actions of others.
My voice matters, and I am allowed to speak my truth.
I honor my emotions, and I allow myself to heal.
I release the shame of my past and embrace my worth.
I am deserving of peace and joy.
I forgive myself for the things I couldn’t control.
I am worthy of all the good things life has to offer.
My healing is my priority, and I make space for it.
I trust myself to make decisions that are in my best interest.
I am not broken—I am whole.
I embrace my vulnerability as a strength.
I am allowed to set boundaries that protect my well-being.
I trust the process of my healing journey.
I am allowed to take up space and exist fully.
I release the guilt and fear that no longer serve me.
I am free from the past, and I choose to live fully in the present.
My worth is not determined by what others think of me.
I am proud of the progress I’ve made.
I am healing, and that is enough.

Journal Prompts:

What are three things you are grateful for today, no matter how small?
Write about a moment when you felt empowered, no matter how brief.
What messages did you receive in childhood that you are ready to release?
Reflect on a time when you’ve shown resilience—what did that look like?
How would you like to show up for yourself each day, starting today?
Write a letter to your younger self, offering compassion and understanding.
What are the most important boundaries you need to set in your life right now?
How can you honor your emotions and allow yourself to feel safe in expressing them?
In what ways can you celebrate your healing process, even when it feels hard?
What does your future self look like, and what kind of life are they living?
How can you begin to release the shame you’ve carried from the past?
What would it feel like to fully trust yourself and your healing journey?
Write about a moment you felt proud of yourself.
What does self-compassion look like for you in moments of struggle?
How do you want to feel at the end of this healing process?
What negative beliefs about yourself are you ready to let go of?
Reflect on your personal strengths—how have they helped you through tough times?
How do you define healing, and what does it look like for you?
Write about a time when you set a boundary that made you feel safe.
How can you practice self-care and self-love moving forward?
What part of your past do you feel ready to heal, and how can you start today?
Reflect on a time you forgave yourself—what did that feel like?
What new habits or practices would you like to incorporate into your healing process?
What is one thing you can do today to honor your worth?
How can you start living as the person you want to become, right now?

Remember, this is your journey, and every step forward is a step toward freedom. You are capable, you are worthy, and you are not alone.

Are you ready to break free?

Are you ready to release the the pain from your childhood trauma, negative thinking, or some other unresolved trauma that’s been holding you back? You deserve a life filled with confidence, balance, and self-compassion—and I’m here to help you make it a reality.

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📖 eBook: Change Your Mind, Change Your Life
Dive into practical strategies, transformative activities, and meaningful insights in my eBook designed to help you overcome negative thinking and reclaim your power. This guide will provide you with the tools to shift your mindset and take control of your personal growth journey.

Don’t let the weight of your past or limiting beliefs hold you back any longer. The life you’ve been longing for is within your reach—starting today!

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