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Quick Summary
- You become who you truly are when your earliest environment feels safe enough to fully express yourself.
- Inner child healing helps you uncover the gap between your current self and your true potential.
- High-achieving women with childhood trauma often carry hidden parts of themselves that went underground to survive.
- Reconnecting with your inner child is essential for healing and embracing the authentic you.
I was having lunch with a new friend, a fellow therapist, in San Francisco the other day.
SUMMARY
Inner child healing asks a deceptively simple question: who would you have become if your earliest environment had been safe enough for you to fully be yourself? For driven women with childhood trauma backgrounds, the answer often reveals the difference between who you are and who you were always meant to be. This post explores what inner child work actually looks like, why it matters for high-achieving women, and how to begin the process of reconnecting with the parts of yourself that went underground to survive.
She and I were catching up and talking about our kids.
She was sharing about her boys and their personalities, how they are now, and who they were when they were little.
And then she asked me about my daughter.
I beamed with pleasure, subtly restraining myself from gushing as I’m wont to do whenever anyone asks about her, and shared a little bit about her.
I told my friend how strong, feisty, confident, and boundaried she is.
How she moves through the world with a bone-deep conviction that she’s worthy of the respect and attention of the adults around her, chastening adults in public if they bump into her in the grocery store saying “You DON’T have my consent to touch me!”
And I told her all about her obsession with the Spice Girls and how most days in our house feel like 1998 throwbacks…
We laughed and then my friend asked me a question: “What were you like at her age?”
Without thinking I blurted a question back, “Who was I at her age or who would I have been if the environment had been safe?”
After I said it, we both just looked at each other, goosebumps on my arms, because that was a really good question and an especially salient one for those of us who come from relational trauma backgrounds who need inner child healing.
“Who would you have been if it was safe?”
I talk often about this, but children are master survivalists.
Inner Child
The ‘inner child’ refers to the part of your psychological self that holds the memories, emotions, and unmet needs from your childhood. In relational trauma recovery, inner child work involves acknowledging the experiences that young part of you had, grieving what was missing, and learning to meet those needs as an adult — often for the first time.
It’s a sad and distressing truth that children’s well-being hinges on the approval of the guardians and caretakers around them.
It’s a painfully vulnerable position to be in if your guardian or caretaker is mood- or personality-disordered, addicted, or otherwise compromised and compromising in their ability to be a stable, loving, and providing presence.
In order to secure and maintain that approval, that connection with their guardians and caretakers, children will do almost anything to preserve that tie, sometimes becoming masterful personality contortionists in order to do so.
For example:
A drunk, volatile father who creates an environment of explosive danger without warning? A young child might learn how to withdraw, make herself invisible and needless, lest she “rock the boat” and draw his wrath on her.
A depressive, suicidal mother who is overwhelmed by life? A young child might try to be her confidant, friend, and household partner, growing himself up before his time as a parentified child hoping he can prop his mother up lest she collapses or give up on life.
In environments that are unconducive to all parts of the personality coming forth safely and with a degree of welcoming, a child may never access and/or consciously or unconsciously learn to disown certain aspects of herself (her anger, her fire, her loudness, her exuberance, her neediness, her defiance, her sadness).
She’ll do what she needs to do to stay safe. To stay connected.
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So for those of us who identify as coming from relational trauma backgrounds, I think there are always two questions we have to answer in inner child healing when someone asks who we were at a young age.
What we really have to answer:
“What was I like at that age?” and “Who would I have been if the environment had been safe?”
I know in my bones that I would have been different at age 4 (my daughter’s current age) if my circumstances were different, if the environment had been safer.
Who I was back then was quiet, compliant, a “good girl,” a “little helper” to my mother taking care of my younger sisters, all of us close in age. I didn’t talk back, didn’t have tantrums, and was fairly “easy.”
I don’t think that’s my real personality.
Not once since the age of 8 has anyone ever described me as “easygoing” and “compliant” and I don’t think they ever will.
My personality now at 40 is actually a lot like my 4-year-old daughter’s personality.
Determined, fiery, intense, passionate, unapologetic, energetic, confident, a little tiring to those around us (namely my husband).
But here’s the thing: I genuinely think that she gets to express all of these pieces and have her personality shine through because of the environment of safety my husband and I have worked so darn diligently to create for her.
And what does that environmental safety for my child look like?
In our family, it looks like unconditional love and regard for her personhood.
It looks like allowing and accepting all her feelings, validating them and normalizing them. (While also setting limits around behaviors sometimes.)
It looks like trying to regulate ourselves to be present for her in the face of her very big feelings. That can be, let’s be honest, exhausting and hard to stay present with during inner child healing.
It looks like centering concepts of consent so that she knows how important her boundaries are.
It looks like welcoming the different aspects she shows. Her neediness, her extraverted exuberance, her sensitivity to social slights, and her competitive streak.
And more.
And I imagine that I would have been a lot like her, too, had my early environment been different.
(but instead, it took me nearly 20 years in therapy to unearth those parts, heal, and come back to myself.)
So who can a child ideally become in an environment of safety?
Their whole selves. Their full selves. However this looks.
I won’t lie: sometimes I still get sad when I think about what could have been possible if I had been raised in a safer environment.
I wonder about how much further I’d be in my life, how different the path would have been.
And then I look at my daughter and I feel bittersweet about how she gets to start the race at the starting line versus 200 yards behind with a lead weight around her ankle.
It’s the goal, isn’t it? – to do more for our kids that our parents did before us – and still, it can be triggering to experience the contrast.
So then how do we use that triggering, that grief, this question I reflexively asked my friend over lunch “Who would you have been if it was safe?” We use this all as grist for the mill, so to speak, in our own personal healing journeys and go a layer deeper by asking ourselves the following:
- “Who would I have been if it was safe?” What do I imagine about this? What clues do I maybe see in my own kids as an answer?
- If I didn’t have the environment I needed when I was young to become my full self, do I have it now? In what ways yes, and in what ways no?
- So how do I make my world safer and more conducive for all aspects of me to come out? What do I need and want?
- How do I support myself to be more of who I am now that I’m out of that environment? What feelings and aspects of self do I disown, disavow and limit that I may want to make more space for?
- And, if you’re a parent, you could also ask: how do I create an environment of safety for my own child’s full self to come out? What would doing something different than what my own parents did look like?
Reclaiming Your Authentic Self Through Trauma Therapy
When you sit across from a trauma-informed therapist and voice the question “Who would I have been if it was safe?” you’re beginning sacred work—not just grieving who you couldn’t be, but actively reclaiming who you truly are. Your therapist understands that the quiet, compliant, or invisible child you became wasn’t your authentic personality but a brilliant adaptation, recognizing that strong reactions and disowned aspects of self have so much to teach us about the parts we had to hide for survival.
Through modalities like Internal Family Systems, you begin meeting these exiled parts—the angry one who wasn’t allowed to protest, the needy one who learned to never ask, the exuberant one who was too much—welcoming them back into consciousness with the safety that wasn’t available in childhood.
The therapeutic process involves both mourning and reclamation: grieving the child who started the race weighted down while simultaneously removing those weights one by one. Your therapist helps you identify which aspects of personality you still disown—perhaps you intellectualize rather than feel, people-please rather than assert boundaries, or stay busy rather than be vulnerable—tracing these patterns back to their protective origins.
Together, you practice expressing these forbidden parts in the safety of the therapeutic relationship, learning that anger doesn’t destroy connection, needs don’t create abandonment, and your full intensity is survivable for others.
Most powerfully, therapy helps you create present-day environmental safety for your authentic self to emerge—identifying relationships that welcome all of you, setting boundaries with those that don’t, and gradually expanding your capacity to be fully yourself even when it feels dangerous to your trauma-wired nervous system. This isn’t about becoming someone new but uncovering who was always there, waiting beneath layers of adaptive protection for conditions safe enough to finally, fully exist.
Wrapping up.
If you feel so inclined, please share your answers to these prompts and/or any other thoughts and reactions you had when reading this essay in the comment section of this blog below.
When you share, our community of 30,000 monthly blog readers can benefit from your earned wisdom and experience and possibly see themselves in your story, feeling less alone.
Here’s to healing relational trauma and creating thriving lives on solid foundations.
Warmly,
Annie
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Frequently Asked Questions
What is inner child healing and how does it work?
Inner child healing is the process of acknowledging, grieving, and reparenting the parts of yourself shaped by childhood experiences — especially painful or unmet-needs experiences. In therapy, this often involves parts work, somatic awareness, and learning to extend compassion to the younger version of yourself who did what they needed to do to survive.
Who would I have been if my childhood had been safe?
This is one of the most powerful questions in relational trauma recovery. For many driven, ambitious women, survival required suppressing parts of themselves — creative impulses, emotional expressiveness, assertiveness, rest. Healing involves gently uncovering and reclaiming those buried capacities.
Why do high-achieving women need inner child work?
High achievement is often a sophisticated adaptation to an unsafe or unpredictable childhood. When your worth felt conditional, you learned to earn safety through performance. Inner child work helps untangle achievement from survival so you can succeed from a place of genuine choice rather than anxious necessity.
Is inner child work the same as trauma therapy?
Inner child work is one approach within the broader field of trauma therapy. It’s most commonly used alongside modalities like IFS (Internal Family Systems), EMDR, somatic therapy, and psychodynamic work. It specifically focuses on the developmental and relational dimensions of early wounding.
How do I start healing my inner child?
Begin by getting curious about your younger self — look at old photos, recall specific memories, notice what emotions come up. Working with a trauma-informed therapist is the most supported path, but journaling, somatic practices, and reading about childhood development can also help you start connecting the dots between your past and your present patterns.
This is part of our comprehensive guide on this topic. For the full picture, read: The Complete Guide to Relational Trauma.
DISCLAIMER: The content of this post is for psychoeducational and informational purposes only and does not constitute therapy, clinical advice, or a therapist-client relationship. For full details, please read our Medical Disclaimer. If you are in crisis, please call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line).
You deserve a life that feels as good as it looks. Let’s work on that together.
Further Reading
References
- Whitfield, C. L. (1991). Healing the Child Within: Discovery and Recovery for Adult Children of Dysfunctional Families. Health Communications.
- van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
- Bowlby, J. (1969). Attachment and Loss: Vol. 1. Attachment. Basic Books.
- Kohut, H. (1977). The Restoration of the Self. International Universities Press.
- Jurkovic, G. J. (1997). Lost Childhoods: The Plight of the Parentified Child. Brunner/Mazel.
- Schore, A. N. (2003). Affect Regulation and the Repair of the Self. W. W. Norton & Company.
- Schwartz, R. C. (1995). Internal Family Systems Therapy. Guilford Press.
- Kernberg, O. F. (2016). The Treatment of Patients with Borderline Personality Organization. Journal of the American Psychoanalytic Association.
- Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton Series on Interpersonal Neurobiology.
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About the Author
Annie Wright, LMFT
Annie Wright, LMFT helps ambitious women finally feel as good as their resume looks.
As a licensed psychotherapist, trauma-informed executive coach, and relational trauma specialist with over 15,000 clinical hours, she guides ambitious women — including Silicon Valley leaders, physicians, and entrepreneurs — in repairing the psychological foundations beneath their impressive lives. Annie is the founder and former CEO of Evergreen Counseling, a multimillion-dollar trauma-informed therapy center she built, scaled, and successfully exited. A regular contributor to Psychology Today, her expert commentary has appeared in Forbes, Business Insider, Inc., NBC, and The Information. She is currently writing her first book with W.W. Norton.
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