When was the last time you overrode your body’s hunger signals and waited just that little bit too long to eat? Or maybe you ignored the fact that you’re exhausted and stayed up late again. Life can get busy, so it’s not always practical (or possible) to stop what we’re doing and tend to our physical needs. Some of us, though, aren’t great when it comes to noticing our body’s warning signs – whether it’s the first pangs of hunger or realising that we really could do with putting on the heating – and this is all to do with our interoception abilities.

If you’re unfamiliar with the term, it’s a relatively new area of cognitive research. Sometimes referred to as an additional sense, interoception is vital for our mental and physical health – but what exactly is it and how does it affect us? We asked the experts for their take. 

It’s entirely likely that you’ve never really given much thought to your levels of interoception, but it is a vital life skill – and one that is unique to the individual.

“The easiest way to describe interoception is that it’s the feeling of knowing what is happening in your body,” explains psychotherapist Kamalyn Kaur. “Interoception varies widely among individuals. Some of us might naturally have a heightened awareness of internal bodily sensations, while others may be less attuned to them.”

Put simply, interoception is the sense that allows us to understand what is happening inside our bodies – eg hunger, thirst, pain, temperature, heartbeat or the need to go to the toilet. 

“Interoception allows us to maintain internal balance by enabling us to respond to bodily needs, regulate our emotions and make decisions based on these internal signals,” says Kaur. “It plays a significant role in shaping how we feel, think and act, allowing us to emotionally regulate as it helps us to recognise and understand the bodily sensations related to our emotions.”

Think about the feelings that accompany anxiety – butterflies in the stomach, an increased heart rate or feeling nauseated – often, our bodies know how we’re feeling before we have had time to process it ourselves.

1. It helps us to understand ourselves

“By connecting our physical sensations with feelings and thoughts, interoception allows us to understand ourselves better,” says Kaur. “This increases self-awareness allowing us to connect better with ourselves and others.”

2. It influences our decision making

Our behaviour and how we choose to act is heavily influenced by interoception. Our bodily sensations influence our decision-making processes all the time, eg eating when we’re hungry and resting when we’re tired. As such, having a strong sense of interoception is essential for our mental health.

“Interoception, when well developed and functioning at optimal levels, supports emotional regulation, healthy decision making and overall wellbeing,” says Kaur. 

So, what happens if we’re not so well-attuned? It’s complicated, according to the experts. It can be helpful to think of our interoception as a dial: turn it up too loud and the noise is all we can hear, but too low and we run the risk of ignoring essential signals.

“When disrupted, interoception can lead to various challenges in understanding and responding to internal bodily cues, impacting our overall wellbeing and daily functioning,” says Kaur.

Emotional dysregulation

“You’re likely to find it difficult to recognise and understand your internal body sensations,” says Kaur, “which can manifest in an inability to identify or label emotions accurately, and difficulty understanding physical sensations associated with emotions.”

A lack of self-awareness

“As you become disconnected from your own emotions and bodily sensations, you will lack understanding of your own emotional needs,” says Kaur. “This can result in difficulty when making decisions, which can impact various aspects of your home and work life.”

Health-related issues

If we’re not in tune with our bodily sensations we can’t respond to them efficiently, and this can have long-term health implications. “If you are missing cues like hunger, thirst, fatigue, stress or tiredness, then this is a recipe for burnout,” warns Kaur.

Psychological conditions

“Disrupted interoception has been linked to an increase in anxiety, stress and depression,” says Kaur. “Today’s hectic world is the perfect breeding ground for becoming less and less in tune with ourselves.”

If this all makes for depressing reading, there is some good news. While the interoception dial may be set differently for everyone, we can work on changing it, whether this is turning the dial up or down.

“Interoception varies among individuals due to genetic and neurological factors, life experiences and stress,” explains neurodiversity coach Hayley Brackley. “While it’s possible to become more or less attuned to bodily sensations, approaches and outcomes vary. Coaching, therapy and mindfulness practices can aid in understanding and modifying interoception.”

She continues: “It’s also worth noting that those of us with neurodivergent differences such as ADHD, autism or sensory processing differences often exhibit variability in interoceptive awareness.”

For most of us, tuning into our emotions and prioritising self-care can help to improve our awareness.

1. Make time for some self-care

“Mindfulness or meditation practices allow us to direct our attention inwards,” says Kaur. “When we’re focused on our bodies we become more aware of what is going on inside it. Breathwork is a great way of reconnecting to our bodies and increasing relaxation.”

If breathwork doesn’t do it for you, try a spot of living room yin yoga, a hot bath or giving your face a massage with your favourite oils and moisterisers. 

2. Physical activity

“Any kind of movement, especially activities that engage body awareness such as dancing, certain sports, yoga or tai chi can help us to foster a stronger connection between physical movement and internal bodily sensations,” says Kaur, and all of which can benefit our interoceptive awareness. You don’t have to start running or joining a gym; this is simply about moving in a way that brings you back into your body and allows you to notice how you feel. 

If you’re concerned about poor interoception or any aspect of your health, it’s always best to seek professional support. 

Images: Getty