Listening to Your Body's Signals: Gently Tuning In with Interoception | NeurodiverseNights Blog
How do you know when you're truly tired? Hungry? Feeling overwhelmed? For many people, these signals seem obvious. But for some neurodivergent individuals, sensing and interpreting these internal body messages – a sense known as interoception – can be less straightforward. You might only notice fatigue when you're utterly exhausted, or realize you're overwhelmed only when you're already heading towards shutdown.
Difficulties with interoception can make self-care, including recognizing the need for rest, challenging. However, like any sense, it can often be gently cultivated with practice. This isn't about achieving perfect body awareness overnight, but about finding kind, non-demanding ways to simply *notice* what's happening internally.
What is Interoception?
Interoception is our perception of sensations from inside the body. It includes sensing:
- Physical states like hunger, thirst, needing the restroom, temperature.
- Bodily aspects of emotions like a racing heart with anxiety, muscle tension with stress, warmth with comfort.
- Overall states like fatigue, energy levels, pain, or general well-being.
Differences in interoceptive processing are common in conditions like Autism and ADHD and can impact emotional regulation, decision-making, and recognizing basic needs.
Gentle Practices for Tuning In (Without Pressure)
The goal here isn't intense scrutiny or perfect labeling, but brief moments of curious, non-judgmental awareness. Think of it like the Mindful Moments approach, applied internally:
- Body Scan Lite: Instead of a formal, long body scan, just take 30 seconds. Can you notice the feeling of your feet on the floor? The contact of your body with your chair or bed? The movement of your breath in your chest or belly? Pick just one area and notice whatever sensation is there (or isn't). No need to name it "good" or "bad."
- Temperature Check: Briefly notice: Do your hands feel warm or cool? Is the air on your skin cool or warm?
- Notice Movement's Effect: After some gentle movement like stretching or rocking, pause for a moment. Can you feel any lingering sensations – tingling, warmth, muscle release?
- Connect with Breath: Simply notice 3 breaths moving in and out. Where do you feel the breath most easily – nostrils, chest, abdomen? Just observe the natural rhythm.
- Pause Before Action: Before automatically reaching for a snack or drink, pause briefly. Can you sense any physical cues related to hunger or thirst? (It's okay if you can't – the pause itself is practice).
- Sensory Anchors: Use external sensory input as a gateway. While holding a warm mug, notice the warmth spreading into your hands. While using a weighted blanket, notice the feeling of pressure.
Kindness and Patience are Crucial
Building interoceptive awareness is often a slow process. Some days you might notice more than others. Frustration or trying too hard can be counterproductive. The key is consistent, gentle invitations to notice, coupled with self-compassion.
Over time, these small practices can subtly strengthen the connection to your body's signals, helping you better recognize cues for rest, regulation, and other needs, allowing you to honour them more proactively and perhaps find your way to calm a little more easily.
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