Introducing Interoception

Photo by Jamie Street on Unsplash

Interoception is a sense that allows us to notice internal body signals, such as a growling stomach, a racing heart, or a full bladder. This short article explains how these signals work and shares some supportive strategies. 

What is Interoception? 

Our brain uses internal body signals as clues to our emotions. For example, a racing heart might be the brain's clue that we are feeling anxious or excited.  

Interoception helps us feel many important states, including: 

• Physical: Hunger, thirst, and needing to use the bathroom. 

• Health: Pain, illness, and body temperature. 

• Emotions: Anxiety, anger, sadness, and calm. 

  
  

Differences in Interoception 

It is very common for autistic people to experience interoception differently. These differences often fall into two extremes, which can change depending on your environment or stress levels: 

• Muted: Body signals may go completely unnoticed or are only felt when they become very big. You might not notice you are hungry until you feel faint, or you might have difficulty with toilet training because the full bladder signal is too quiet. 

• Intense: Many body signals are noticed all at once, or a single signal feels overpowering and distracting. This can make it hard to focus on anything else or cause emotions to feel like they go from “0 to 100” in a split second. 

  
  

Strategies to Help 

The good news is that interoceptive awareness can be improved with practice. Here are some strategies that might help: 

• Use “Interoception Talk”: Label how various body parts feel during daily activities. For example, you might say, “My hands feel warm when I hold this mug”, or “My breathing feels fast after I run”. 

• Body Checks: Encourage yourself (or your child) to notice body signals at set times throughout the day. For example, “How do your eyes feel at bedtime?”, or “Put your hand on your chest and feel your heartbeat”. 

• External Reminders: If signals like hunger or thirst are muted, use external cues like phone alarms or visual schedules to remind you to eat, drink, or use the bathroom regularly. 

• Creative and Mindful Activities: Creative therapies and mindfulness can offer alternative ways to check in with how your body feels without the pressure to find specific words. 

This article was adapted from Kelly Mahler’s excellent resources.