Here are a few ways to recognise your inner child: 

1. Reflect on Past Memories: Take time to think about your childhood. What moments stand out? How did you feel during certain experiences? This can help you reconnect with the emotions from that time. 
2. Journal to Your Inner Child: Write letters to your younger self, offering compassion and asking questions like, “What did I need most back then?” or “How can I care for you now?” 
3. Pay Attention to Your Emotions: Notice when certain feelings like sadness, anger, or fear come up unexpectedly. These may be tied to unresolved emotions from childhood. It’s ok to feel these emotions when valid situations happen but are you reacting irrationally to the situation at hand? 
4. Engage in Playful Activities: Reconnect with fun, carefree things you loved as a kid, whether that’s drawing, playing a game, or just being creative. This helps you tap into the playful, innocent side of yourself. And if you play xbox or playstation then what games did you enjoy when you were a kid? Try to avoid any that your younger self would find upsetting. I enjoy playing Crash Bandicoot now as it was something I enjoyed when I was younger.  
5. Notice Triggers: Certain situations may trigger strong reactions that seem disproportionate to the moment. Going from 0 to a 100% in a matter of moments. These could be signs that your inner child is still carrying unhealed pain. 
6. Talk to Your Younger Self: Picture yourself as a child and ask what they needed or how they felt in tough moments. This helps you understand their unmet needs and where healing may be required. It may even just be a hug. Sometimes its hard to visualise so imagine hugging your younger self and tell them what you always wanted to hear from an adult.  

7 steps to help manage and overcome emotional distress 

1. Identify the Root Cause 

• What’s triggering your stress? (Relationships, work, self-doubt, past trauma, etc.) 
• Recognise patterns in your thoughts and emotions. 

2. Regulate Your Emotions 

• Deep Breathing: Try the 4-7-8 technique (inhale for 4 sec, hold for 7 sec, exhale for 8 sec). 
• Grounding Exercises: Engage your senses (cold water on hands, focus on surroundings). 
• Journaling: Write down your feelings to process them instead of bottling them up. 

3. Reframe Negative Thoughts 

• Challenge self-critical or catastrophic thinking. 
• Ask: Is this thought true? What’s a healthier perspective? 
• Replace “I’m failing” with “I’m learning and growing.” 

4. Take Care of Your Body 

• Sleep Well: Poor sleep worsens stress. Try to get 7-9 hours. 
• Exercise: Releases endorphins that naturally reduce stress. Even a short walk helps. 
• Eat Mindfully: Reduce caffeine, sugar, and processed foods that can worsen stress. 

5. Set Boundaries & Prioritise Self-Care 

• Learn to say no to things that drain you. 
• Engage in activities that recharge you (reading, nature, music, etc.). 

6. Seek Support 

• Talk to a trusted friend, therapist, or support group. 
• You don’t have to handle everything alone. 

7. Practice Mindfulness & Meditation 

• Helps you detach from overwhelming emotions and stay present. 
• Try guided meditations or simply sit in silence, observing your breath.