Don't you sometimes think, "Oh, I wish I had known I was tired earlier" or "I didn't even realize I was this hungry until I was this hungry "? This special ability we're talking about today is recognizing these little signals coming from inside your body. It's like a secret language inside our bodies. In medical terms, this is called interoception.
What is this Interoception?
Simply put, interoception is the way your brain perceives, understands, and responds to what's happening inside your body. Think of it as our body's 'sixth sense.' It's what tells us when we're hungry, thirsty, scared, or need to take a deep breath.
It's like a GPS system inside our bodies that helps us stay physically and mentally balanced. There are many different ways our brain communicates with the rest of our bodies. Interoception is the process by which the brain understands what's going on inside our bodies.
There are two main types of interoception.
Let's break down this ability called Interocept ION into two main parts. Not everyone has the same abilities, it varies from person to person.
| Type of ability | What does that mean? |
|---|---|
| Interoceptive Accuracy (accurate recognition of signals) | How well you can feel the signals coming from your body. For example, can you feel the rhythm of your chest beating without using your hands? |
| Interoceptive Attention (paying attention to cues) | How often do you listen to your body? Even though your heart palpitations feel good, how many times a day do you really think about them? |
Everyone is different. Maybe you feel your body's signals well, but have trouble understanding what they mean. Or maybe you have both, or maybe you have both.
How does the process of interoception occur?
This complex process occurs in three main steps. Think of it like how you get thirsty for water.
1. Step 1: Your body senses something.
Imagine your mouth feeling a little dry. A nerve cell in your body detects this change and sends that information as a message to your brain.
2. Step 2: Your brain understands that command.
The thalamus is the part of the brain that decodes this message, that is, understands it. At this point, it tells you that you are thirsty for water.
3. Step 3: You act on it.
You consciously decide to act on that message. You take the water bottle and drink some water.
Our bodies use both fast pathways (nerves, e.g. spinal cord , vagus nerve) and slow pathways (hormones that travel through the blood) to send these messages.
What are the causes of impaired interoception?
Our busy lifestyles, constant screen time, high stress , past trauma , and chronic illness can all reduce our ability to recognize what our bodies are telling us.
Some people tend to 'mute' these signals, meaning they don't pay attention to them. This can be especially true when living with chronic pain or after a trauma.
On the other hand, some people are hyper-aware of these signals. They feel them so strongly that they can become overwhelmed by them. This is especially common in people with conditions like autism , anxiety , or depression .
Symptoms of poor interoception
If you feel like you need to improve your interoception skills, see if you have these characteristics.
- The feeling of needing to urinate only when you are really stressed.
- Feeling pain very easily, or not feeling it until it is severe.
- Rarely feeling hungry or thirsty.
- Not feeling full after eating.
- Having difficulty controlling your emotions.
- Suffering from anxiety all the time.
The relationship between interoception and neurodivergence
Neurodiverse means that your brain works differently than other people's brains. This can affect your relationship with your body.
- Autism and Interoception: People with autism may not have fully developed or functioning interoception. Although the exact cause of this is not yet known, it can make it difficult for them to understand their own emotions. This can make it challenging to regulate their emotions.
- ADHD and Interoception: If you have ADHD (Attention Deficit Hyperactivity Disorder), you may be very good at 'hearing' what your body is telling you. But you may not always respond to it. For example, you may know you have a stomachache because you haven't eaten in a while, but you may not eat right away.
How to improve interoception?
When you listen carefully to what your body is 'saying', you can take better care of yourself.
Imagine, if you recognize the early signs of stress, like clenching your jaw and difficulty concentrating, you can take steps to relax before it gets worse. Also, recognizing things like hunger, pain, and fatigue early can help you better manage sleep, appetite, and even chronic illnesses.
Interoception Exercises
One of the best ways to do this is through body mindfulness, which is any activity that focuses on how your body is feeling in the moment.
It could be something as simple as taking 30 seconds in the shower in the morning, or paying attention to the way your feet hit the ground when you run. This isn't something you have to set aside 30 minutes a day to do. Interoception is like a muscle. The more you use it, the stronger it gets.
Here are some other activities that will help develop this skill:
- Deep breathing exercises
- Meditation
- Yoga
- Tai chi
Asking yourself questions like "Am I hungry?" and "Is my body tense?" throughout the day can help strengthen this connection over time. Occupational therapists who have received special training in this area can help you. If you have concerns about this, talk to your doctor for advice.
Take-Home Message
- Interoception is how sensitive you are to and how you respond to signals from within your body (hunger, thirst, pain).
- This is like our sixth sense. It is very important for our mental and physical balance.
- This ability can be weakened by stress, trauma, chronic illness, and our lifestyle.
- This ability can be developed like a muscle through practices like body mindfulness, yoga, and meditation.
- If you have any concerns about this or need help developing this skill, talk to your doctor and, if necessary, refer you to an occupational therapist.
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