Do you ever notice that, after a beautiful Shabbat where you felt truly connected and at ease, something shifts during the week? Maybe by Monday, that sense of peace is gone, and by 4 pm, a craving hits—you want something sweet as a “reward” for getting through the day. Or maybe it’s an urge for comfort food to celebrate or soothe yourself after a long day.
This cycle of turning to food for comfort, connection, or celebration is something so many of us experience. And often, it’s tied to a part of us that developed long ago: our inner child. This younger version of ourselves learned early on that food could be a source of comfort, reward, and even love.
When we begin to address these patterns with compassion and self-awareness, starting with Shabbat, we can create real change that echoes throughout the week. By honoring and listening to our inner child, we can find other ways to feel comforted, rewarded, and seen—without always turning to food.
In this post, we’ll explore how you can bring inner child work into your Shabbat experience, and I’ll guide you through a simple journaling exercise to help you access and create safety for your inner child, so that by 4 pm on a weekday, you’re feeling loved and grounded, with cravings that are easier to manage.
Why Inner Child Work Is So Important
Our inner child carries so many of our early memories, beliefs, and experiences. For some of us, food was a way to feel loved, accomplished, or soothed. Maybe you remember receiving a treat for a good report card or a sweet snack after a rough day at school. Over time, we start associating food with comfort, reward, and even self-worth.
As adults, these patterns don’t disappear.
They simply show up in different forms. That 4 pm craving? That’s often your inner child whispering, “I need something sweet to feel comforted,” or “I deserve a reward for everything I’ve done today.”
Shabbat provides a unique opportunity to connect with this part of ourselves in a gentle and spiritual way. When we’re intentional about our experience of Shabbat—mindful eating, grounding practices, and focusing on relationships—we’re essentially reassuring our inner child that we are safe, loved, and seen. This work doesn’t just stay within Shabbat; it carries over into the week, allowing us to recognize our patterns with more awareness and compassion.
How Shabbat Inner Child Work Can Shift Your Week
When you start to meet your inner child’s needs on Shabbat, here’s what happens:
You build a foundation of self-compassion: By approaching food and connection on Shabbat with mindfulness, you’re telling your inner child, “I am here for you. We are safe.”
You develop awareness of emotional eating triggers: This awareness from Shabbat makes it easier to spot those 4 pm cravings during the week and understand their root.
You learn to give yourself what you need without food: Over time, instead of reaching for a treat, you might find yourself reaching for a comforting practice or a moment of self-reflection instead.
Let’s walk through a journaling prompt that you can use to connect with your inner child, validate its needs, and build self-compassion throughout the week.
Journaling Prompt: Meeting Your Inner Child’s Needs
1. Settle In and Connect
Find a quiet place where you won’t be disturbed. Take a few deep breaths, close your eyes, and gently focus on your breathing. Imagine yourself as a child—maybe 5 or 6 years old, or whatever age comes to mind. Visualize this younger version of yourself sitting with you.
2. Start with Gratitude and Love
In your journal, write down the following prompt:
“Dear [Your Name], thank you for everything you’ve done today. I see how hard you worked, how much you’ve given, and how much you want to be loved and appreciated. I am here with you, and I am so proud of you.”
Pause here, letting yourself feel these words. Imagine this younger you hearing them, feeling seen and held.
3. Ask Your Inner Child What It Needs
Write down this question:
“What are you truly needing or craving right now?”
Allow yourself to write whatever comes to mind, without judgment. Sometimes the answer may surprise you—it might not be about food at all. It might be comfort, rest, a hug, or simply acknowledgment. When did you first feel like food is the best answer?
Write down her response. Acknowledge it. This feeling has a real foundation.
4. Validate & Offer Alternatives to Food
Now, acknowledge and validate whatever your inner child is expressing. For example:
“I understand that you want something sweet right now, and it’s okay to feel that way. I see where that habit came from; there is no fault here and nothing to be ashamed of. Maybe we want this because we want to feel cared for or need a little break. I’m here to make sure you feel loved and cared for in the best way.”
If the craving is for a treat, offer an alternative without telling yourself you don't want the treat. Write down something comforting or rewarding that doesn’t involve food, like going for a short walk, calling a friend, coloring, playing a game, doing a quick breathing exercise, or enjoying a hot cup of tea.
5. Conclude with Self-Love and Reassurance
End the journal entry with a message of love:
“Thank you for sharing what you need with me. I am here for you, and we’ll get through this together. I love you, and you are safe.”
Take a few more deep breaths, and visualize yourself wrapping this younger version of you in a warm hug. Remember that food is always available, but your comfort, love, and presence can be just as powerful.
Practicing This Throughout the Week
Each time you feel a craving for comfort or a reward, take a moment to pause and ask yourself, “What am I really needing right now?”
Over time, you’ll begin to see patterns in your cravings and emotions, and you’ll be better equipped to respond with compassion.
By integrating this inner child work into your weekly routines, you’re building a deeper connection with yourself, allowing you to feel seen, heard, and loved. When your inner child feels secure and validated, the urge to seek comfort in food begins to soften, and you can make choices that feel aligned with your true self.
Wrapping Up: Finding Peace with Food and Self
Working with your inner child isn’t about perfection; it’s about creating a compassionate relationship with yourself, acknowledging your needs, and offering yourself the same kindness you’d offer someone else.
As you start to honor this part of yourself, you’ll find that cravings become less intense, and the desire for food as a source of comfort starts to shift into other, healthier forms of self-care.
When we bring this awareness and compassion to Shabbat, it can
transform our week. By nurturing our inner child on Shabbat, we create a foundation of self-love and safety that stays with us long after the candles are blown out.
Try this journaling exercise this week, and notice the difference it makes in your relationship with food and your own inner needs. With each small step, you’re building a deeper sense of fulfillment that doesn’t rely on food—but on a truly loving connection with yourself. 💖
This exercise and insight are based on the 6 human needs training we experience in our Thrive Well group coaching program. If you are curious, set up a call to apply, get to know me, and let me hear your story so you can decide what is right for you. Spots are going quickly so grab a call to talk today.
Comments