INTEROCEPTION

Understanding Your Body’s Signals for Better Emotional Wellbeing

Welcome! This blog is designed to help you explore interoception—your ability to sense what’s going on inside your body—and how it links to emotional regulation. By learning to notice and understand body signals, you can develop better emotional awareness and improve your wellbeing. Let’s get started!

1:Interoception is your body’s ability to sense internal signals. These signals come from inside you, such as your heartbeat, stomach rumbling, or the feeling of needing to use the loo. Interoception helps you understand what your body needs and how you feel.

·       Examples of body signals:

·       Feeling thirsty or hungry

·       Knowing you need to go to the toilet

·       Heartbeat speeding up when nervous

·       Butterflies in your stomach before speaking

·       Warmth in your cheeks when embarrassed

2: Interoception and Emotional Regulation

Interoception helps you notice and label your feelings. When you recognise body signals early, you’re more likely to respond in helpful ways, rather than react impulsively or feel overwhelmed.

·       How Interoception Supports Emotional Regulation:

·       Noticing physical changes can signal emotions (e.g., tense muscles may mean stress)

·       Early awareness lets you pause, breathe, and choose calming actions

·       Understanding body signals helps you talk about and manage your feelings

Why Early Emotional Awareness Matters:

Recognising feelings early prevents emotional build-up

Helps you communicate needs before frustration grows

Supports healthy coping and problem-solving

3: Signs of Interoception Differences

Everyone experiences interoception differently. Some people may have trouble noticing or interpreting body signals. Here are some common signs:

·       Not noticing hunger until feeling faint or unwell

·       Difficulty recognising when you’re upset or excited

·       Getting caught off-guard by strong emotions

·       Trouble identifying pain or discomfort

·       Needing reminders to eat, drink, or use the toilet

If you notice these signs, practising interoceptive awareness can help.

4: Strategies to Improve Interoception

Here are some practical activities you can try to strengthen your interoceptive awareness:

1.       Body Scan: Sit quietly and pay attention to different parts of your body, starting from your toes up to your head. Notice any sensations—warmth, tension, comfort.

2.       Mindful Breathing: Focus on your breath. Notice how your chest and belly move as you inhale and exhale.

3.       Feelings Journal: Write down physical sensations you notice throughout the day and link them to your feelings (e.g., “My jaw feels tight when I’m annoyed”).

4.       Movement Breaks: Take a walk, stretch, or dance. Notice how your body feels before, during, and after.

‘Interoception Talk’ Examples

Using simple phrases helps you label body sensations. Try saying:

·       “I notice my heart is beating faster right now.”

·       “My tummy feels empty; I might be hungry.”

·       “I have a lump in my throat—maybe I’m nervous.”

·       “My shoulders are tight. I think I’m feeling stressed.”

·       “My cheeks are hot. Am I embarrassed?”

Prompt yourself and others to notice and describe sensations. This builds awareness and supports communication.

5: Practice Exercises

Try these guided activities to build your interoceptive skills:

1.       Check-In Activity:

2.       Pause and ask yourself:

3.       What do I notice in my body right now?

4.       Is my heart beating fast or slow?

5.       How does my breathing feel?

6.       Is there any tension or comfort anywhere?

7.       Linking Feelings and Body Signals:

8.       After a strong emotion (happy, sad, angry, excited), write down:

9.       What was I feeling?

10.  What did I notice in my body?

11.  How did I respond?

12.  Sensation Hunt:

13.  Throughout the day, jot down:

14.  Any new or unusual body sensations

15.  What you were doing or feeling at the time

6: Reflection

Take a moment to note your observations and progress. Use the space below for your thoughts:

·       What body signals did I notice today?

·       How did recognising them help me manage my feelings?

·       What strategies worked best for me?

·       What would I like to try next?

Conclusion

Building interoceptive awareness is a journey. By practising regularly and using these strategies, you’ll get better at noticing body signals and managing emotions. If you find it hard or want extra support, consider chatting with a health professional or counsellor. Remember, every step counts towards better emotional wellbeing!