Interoception: The Hidden Sense
“Interoception is a way of monitoring ourselves so that we can ease the felt pain, expand the felt joy, and make sure that we get the resources needed in any given moment.”
Alan Fogel
We are familiar with the basic five senses: sight, smell, touch, taste, and hearing. However, many are unaware of the three “hidden senses”, interoception, proprioception and vestibular.
· Vestibular receptors are in our inner ear and process balance and movement.
· Proprioception receptors are located in our joints and muscles and provide information about our body awareness and coordination.
· Interoception allows us to perceive and interpret internal bodily sensations. From recognising hunger pangs to understanding emotional reactions, interoception plays an important role in helping us identify our physical signals and assist with self-regulation.
What is Interoception?
Interoception refers to our ability to identify and interpret signals from within our body. These internal cues include sensations related to heart rate, digestion, hunger, thirst, body temperature, and even emotions like anxiety or stress. By monitoring these signals, interoception helps us respond to our body's needs. E.g. - Feeling thirsty encourages us to drink water, noticing our heartbeat may warn us about anxiety or excitement.
Interoception and Neurodivergence
Just as some people may struggle with sight and need glasses, or some people may struggle with their hearing, not all people have great interoceptive awareness.
Many people who are neurodivergent may struggle with recognising and interpreting internal signals, which can result in difficulties with self-regulation, emotional awareness, and even basic bodily needs like hunger or thirst.
Autism Spectrum Disorder (ASD): People with Autism may have atypical interoceptive processing, making it hard to identify physical sensations like hunger, thirst, or even emotional states. This can lead to delayed responses to these signals or confusion in recognising their meanings.
Attention Deficit Hyperactivity Disorder (ADHD): People with ADHD may be hyper-focused, or distracted and unable to recognise their internal signals until they reach an elevated or urgent point (e.g. – not noticing they need to go to the toilet until the very last moment). This can appear to others as impulsive behaviours or challenges in establishing healthy self-care routines.
Anxiety Disorders: Heightened interoception is often linked with anxiety, where individuals become hyper-aware of bodily sensations, leading to a feedback loop that amplifies both the physiological sensation and the emotional response, such as in panic attacks.
Enhancing Interoceptive Awareness
Interoceptive awareness can be cultivated through various practices aimed at tuning into bodily sensations and developing a deeper understanding of how these signals correlate with our emotions and physical needs. Here are a few ways to improve interoceptive awareness:
Mindful Body Scans: This practice involves slowly scanning the body from head to toe, paying attention to sensations such as tension, warmth, or discomfort. Regular body scans can help increase awareness of physical states that might otherwise go unnoticed.
Interoception Exercises: Engaging in activities such as "How Low Can You Go" (a practice of regulating heart rate) and the "Feel Your Heartbeat Challenge" can be effective ways to enhance bodily awareness. These exercises not only help improve the ability to sense internal states like heart rate but also encourage better emotional regulation through biofeedback.
Routine and Timers: For individuals who struggle with recognising hunger, thirst, or fatigue, setting up daily routines or using timers as reminders to check in with the body can be extremely helpful. Apps designed to aid neurodivergent individuals, such as Tiimo, can support these routines by creating visual schedules.
Why Interoception Matters
Improving interoceptive awareness isn’t just about better understanding physical sensations. It’s about fostering a connection between mind and body, allowing us to care for ourselves holistically. When we are in tune with our internal signals, we can make healthier decisions, regulate our emotions more effectively, and respond to life’s challenges with greater resilience. This is particularly important for neurodivergent individuals, as addressing interoceptive difficulties can significantly improve mental and physical well-being.
Understanding and improving interoception is an ongoing process. With mindfulness, routine practices, and tools to support this hidden sense, we can all develop a better connection to our bodies and minds—ultimately leading to a more balanced and healthy life.
