Do you understand the signals coming from inside your body? Let's talk about interoception!

Today we are going to talk about the signals that come to us from within our bodies. Do you sometimes feel hungry, tired, or scared? Sometimes you may feel like you are having trouble breathing, or your chest may be pounding. Today we are talking about a special ability that helps us feel things like that, that tells us about the internal conditions of our bodies. It is like someone sitting inside our bodies and giving us information.

What is (Interoception)? Let's understand it simply!

Simply put, `(Interoception)` is your awareness of the sensations, that is, the small signals coming from inside your body. It mainly identifies how you feel. It works like a sensor system inside your body. You can feel these signals consciously or unconsciously, and you can also respond to them. Imagine this, your stomach is making a rumbling sound. Then you realize, "Oh, I'm hungry." Then you go and eat something. When you eat and your hunger is gone, your body returns to a certain state of balance. That is, when the body gets what it needs, it stops giving that hunger signal. That state of balance is called `(Homeostasis)`. As we grow up from childhood, this `(Interoception)` ability gradually develops. For example, the sensation of having to urinate , the sensation of having to poop, and the ability to know when to go to the toilet are all skills that we learn called ``Interoception''. This ability can have a big impact on your behavior and your emotions. Imagine, you are in a dark room and suddenly your heart starts beating faster. Then you may feel scared. ``Interoception'' is what makes you understand that feeling of "scary". Then you can make a decision, perhaps turn on the light. Some people may have a harder time recognizing and understanding these ``Interoception'' signals than others. But the good news is that we can train and develop this ability. If necessary, a doctor can help you with this.

What are examples of interoception?

Now let's look at what we usually feel, which belong to ``Interoception'':

• Feeling like your bladder is full (meaning your urine feels heavy)
• Feeling a sense of fear, worry, or pressure (like ``Anxiety``)
• Feeling hot or cold
• Being hungry
• The feeling of being scratched
• Muscle tension (feeling like pain)
• Feeling nauseous or vomiting (`(Nausea)`)
• Thirst for water
• Feeling pain somewhere (e.g., a stomachache, a headache)
• Your heartFeeling the beat, the rhythm

Things like this are how our bodies "talk" to us.

How does the process of interoception occur?

Okay, now let's see how exactly this `(Interoception)` works inside our bodies. There are three main steps in this, like a story. 1. Sensing: First, you have a sensation, that is, you "feel" something. Imagine, your stomach is grumbling again. Do you know how this happens? Special sensors called `(Interoceptor)` (Interoceptor)` (these are actually small sensor parts of a `(Neuron / Nerve cell)`) in your body's internal organs recognize the signal related to this stomach sound. Then, this message travels along a nerve at a certain speed to your brain. To be precise, this message lands in a part of the brain called the `(Thalamus)` (Thalamus) . 2. Interpreting: Second, your brain understands what you felt. The message that goes to the `(Thalamus)` is then sent to another very important part of the brain, the `(Insula)` . This `(Insula)` is what "decodes" that complex message, that is, decodes it, and turns it into simple language that you understand. For example, the `(Insula)` is what tells you that your stomach is grumbling, "I'm really hungry, I need food." 3. Integrating: The final step is to read that message with your mind and decide whether or not to do something about it. When you feel hungry, you go and eat some food. When you feel thirsty, you drink some water. That's it.

There are several ways your brain can understand these sensations you are feeling:

* Benign: This means that it is not harmful and is normal.

* Something that is not exactly clear, causing ambivalence (Ambiguous): That is, it is not clear what is happening, whether it is good or bad.

* Something that is potentially dangerous or harmful (Threatening): That means it could cause you trouble or pain.

For people with certain mental health conditions, such as anxiety disorders , even seemingly harmless, normal sensations (like a racing heart) can be interpreted as very dangerous. This can lead to constant fear and anxiety, which can lead to other symptoms and increased stress. On the other hand, in a condition like depression, the opposite can happen. That is, even if the sensation is truly dangerous, like the pain from an injury, it can be difficult to clearly identify and understand its intensity.

What are the main types of interoception?

When talking about our ability to ``Interoception'', we can focus on two main aspects. These refer to your ability to recognize signals coming from within your body.

• Attention: How often you pay attention to the signals coming from your body. Some people are quick to pick up on even the slightest changes in their bodies.
• Accuracy: How accurately you understand the signals coming from your body. Like being able to accurately identify whether your stomach hurts because you're hungry or if it's something else.

These abilities can vary greatly from person to person. Some people may be very sensitive to these signals, while others may not be so sensitive. A doctor can use a variety of methods to measure your ``Interoception'' function:

• Asking questions about what you're feeling. For example, "Can you feel your heart beating right now?"
• Giving a task. For example, "Count how many times you feel your heart beat in one minute" or "See if your heart beats in time with the beat of this song."
• Performing a task with the help of a device. For example, wearing a heart rate monitor and checking how many times per minute you feel your heart beating (this can help to ensure accuracy).

What are the characteristics of interoception?

Your body tries to communicate these internal signals to you through certain signs and symptoms. Here are some common signs related to ``Interoception``:

• Dilated pupils
• Rapid breathing
• Heart palpitations
• Flushing
• Goosebumps
• Sweating

Here are some common symptoms related to interoception:

• Discomfort and pain after an injury (e.g., ``Nociceptive pain'' - this refers to pain caused by tissue damage)
• Dry mouth
• Muscle stiffness, tightness
• Nausea
• Stomach pain

What are the symptoms of impaired interoception?

You may feel like your interoception skills aren't working as well as you'd like, especially if you have these common symptoms:

• Difficulty knowing when the bladder is full (i.e., not knowing exactly when to urinate )
• Difficulty managing emotions (getting angry quickly over small things, feeling sad, or not feeling emotions at all)
• Being easily upset and fearful
• A greatly increased or decreased ability to tolerate pain (some people feel a small injury as if it were a big deal, while others feel a large injury as if it were not so big)
• Not feeling hungry or thirsty, or not feeling full even after eating

Various medical conditions can affect the functioning of `(Interoception)`. In some cases, `(Interoception)` skills may not develop completely.

What are the conditions that affect interoception?

The following medical conditions can affect your ability to understand and respond to ``Interoception'' signals:

• `(Anxiety disorders)` (Anxiety-related conditions)
• Attention-Deficit/Hyperactivity Disorder (ADHD)
• `(Autism Spectrum Disorder - ASD)` (Autism Spectrum Disorder)
• `(Depersonalization-Derealization Disorder)` (Disease of detachment from oneself and the environment)
• `(Depression)` (Depression)
• `(Eating disorders)` (Eating disorders)
• `(Panic disorder)` (Panic disorder)
• `(Post-Traumatic Stress Disorder - PTSD)` (Post-Traumatic Stress Disorder)
• `(Somatic symptom disorder)` (Somatic symptom disorder - the emergence of physical symptoms due to psychological causes)
• `(Substance use disorder)` (Drug use related disorders)

In situations like this, it can be difficult to properly recognize the signals your body is giving you, making it difficult to carry out some daily activities.

The relationship between (Interoception) and (Neurodivergence)

Now let's look at the relationship between `(Interoception)` and `(Neurodivergence)` . `(Neurodivergence)` is, simply put, the way some people's brains function, the way they process information, is slightly different from the way we would normally expect it to be, the majority of people. This is not a disease, but is now considered a brain diversity. So, when there are such `(Neurodivergence)` conditions, the ability to recognize internal signals of the body, that is, `(Interoception),` may be too sharp, or may not function as well as expected. Let's take two `(Neurodivergence)` conditions as examples and see how they affect `(Interoception):

• `(Autism)` (Autism):Some people with autism may have reduced interoception (the ability to accurately identify emotions and physical sensations). For example, they may have difficulty controlling or expressing their emotions. They may also have difficulty recognizing physical needs, such as hunger and thirst.
• ADHD: Some people with ADHD may have strong interoceptive attention (the ability to pay attention to signals from the body), but they may have difficulty acting on those signals. For example, they may feel thirsty but have difficulty deciding what to drink or how to get a drink.

How to develop interoception?

Okay, now you're probably wondering if this ``Interoception'' ability, that is, the ability to listen to our bodies, can be improved. Of course it can! It's something that can be improved with practice. You can try these things:

• Deep breathing exercises: Think of things like ``Diaphragmatic breathing'' or ``Box breathing'' . These help you focus on your breath and the sensations in your body.
• Practicing mindfulness: ``Mindfulness`` means simply paying attention to what is happening in your present moment – ​​your thoughts, your feelings, your body sensations – without judgment. This increases sensitivity to what is happening inside your body.
• Practicing yoga: When practicing yoga, you develop a better understanding and connection with the sensations in your body as you hold various poses and control your breathing.
• Meditating: Meditation is another great way to connect the body with the mind and help you identify internal sensations.
• Cognitive Behavioral Therapy (CBT): CBT is a highly effective form of therapy that can be provided by a specialist, such as a psychiatrist or counselor. It helps you understand the relationship between your thoughts, feelings, and behaviors and help you manage them better. It can also be helpful for people with interoception disorders.

A mental health counselor or your doctor can talk to you and help you decide what methods are best for you to achieve your goals. These methods are not the same for everyone and can vary depending on your situation and your needs. For example, in some cases, electrical stimulation techniques such as ``Vagus nerve stimulation`` can stimulate certain parts of your brain, facilitating communication between your body and your brain.

Finally, what to remember (Take-Home Message)

So, the `(Interoception)` that we have been talking about so much today is, simply put, a way of "talking" to you from within your body. This is a very important ability. Perhaps you have not thought much about the sound of your heart beating or the rhythm of your breathing until you read this article. Or, when you think about what to eat for dinner, you may have felt your stomach growling because you are hungry. These are all small examples of `(Interoception)` working inside our bodies. However, as we have discussed, due to some medical conditions or other reasons, you may not be able to use this `(Interoception)` ability properly and understand the signals that your body is giving you. If you too want to improve your `(Interoception)` skills, that is, if you want to learn to listen to your body better, never be afraid to talk to a doctor or a mental health counselor about it.

When learning new techniques, when trying to develop these skills, be patient with yourself. This is something that needs to be learned, it doesn't just happen to everyone. It takes time, it takes practice. So, try it slowly. When you start listening to what your body is telling you, you will be amazed!

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` Interoception, body sensations, internal signals, emotion recognition, mental health, self-awareness, brain function