Not everyone can feel when they’re hungry, overwhelmed, or exhausted and that’s not a personal failing. It’s called interoception, and it works differently for many neurodivergent people.
Interoception is the sense that helps you recognize what is going on inside your body. It allows you to notice internal signals like hunger, thirst, temperature, pain, a full bladder, or a racing heart. Alongside the five more familiar senses, touch, sight, hearing, smell, and taste, interoception belongs to a larger group that also includes your sense of balance, known as the vestibular system, and your sense of body position, known as proprioception.
This internal sense plays a critical role in how we respond to our body’s needs and how we experience and regulate our emotions. According to Critchley and colleagues (2017), interoception involves the processing and representation of internal bodily signals, which are deeply connected to both physical well-being and emotional awareness.
While interoception challenges can affect anyone, they are especially common among neurodivergent people. Autistic folks, ADHD’ers, people with dyspraxia, and those with acquired neurodivergence such as PTSD often experience differences in how they register and interpret internal bodily signals. These differences are linked to sensory processing patterns, which vary from person to person based on the unique way their nervous system and brain interact.
Garfinkel et al. (2014) explain that the ability to recognize internal cues, such as a rising heart rate or shallow breathing, can influence how we understand emotions like fear or excitement. When interoception functions differently, these cues may be misinterpreted or missed entirely, affecting both physical health and emotional regulation.
For some individuals, internal signals feel muted or hard to notice. This can mean missing early signs of hunger, thirst, or the need to use the bathroom, which may only become apparent when discomfort is already intense. People who are less sensitive to interoceptive cues might also struggle to detect fever, pain, or emotional stress until these experiences become overwhelming.
As described by Morin, this muted internal awareness can make it difficult to recognize emotional states. For instance, someone might not realize they are feeling fear because they are unaware of the physiological signs like muscle tension or a racing heart.
In contrast, other individuals may experience internal sensations in an intense and overwhelming way. Everyday bodily processes such as digestion, heartbeats, or breathing can become distracting or even distressing. This heightened sensitivity can lead to anxiety, discomfort, and difficulties in concentrating or sleeping.
As noted by Price and Hooven (2018), heightened interoceptive sensitivity can also interfere with emotional regulation. When the body responds strongly to stress cues, it can create a feedback loop where minor physical changes escalate into a full emotional response, even in the absence of an external trigger.
Some people may not experience issues with the strength of internal signals but rather with identifying what those signals mean. This is often referred to as interoceptive discrimination difficulty. A person might feel that something is off inside their body but be unable to tell whether the sensation is related to hunger, illness, or anxiety. This confusion can affect decisions about self-care and emotional responses.
Dr. Megan Anna Neff describes this profile as a kind of internal sensory jumble where signals overlap and compete for attention, making it challenging to respond effectively to one’s own needs.
Emotional awareness begins in the body. Before we consciously label a feeling as sadness, anger, or anxiety, our body is already reacting through changes in heart rate, breathing, muscle tension, or gut sensations. Interoception allows us to recognize those early physical cues and use them as signals to reflect, pause, or take action.
Barrett and colleagues (2007) highlight the strong connection between bodily awareness and emotional experience. When someone struggles to notice or interpret internal signals, it becomes harder to understand what they are feeling, why they are feeling it, and how to regulate those emotions in a helpful way.
Differences in interoception are not problems to be fixed, but they can create barriers when left unsupported. Fortunately, there are ways to build interoceptive awareness and reduce the friction of daily life.
Tools that prompt or reinforce body awareness can make a real difference. These might include assistive apps like Tiimo, which provide scheduled reminders for meals, hydration, breaks, or rest. Written checklists, visual cues, or verbal prompts from trusted people can also help reinforce body awareness.
Therapies that focus on bodily awareness can help people tune into and make sense of internal cues. Mindful Awareness in Body-Oriented Therapy (MABT), occupational therapy with a sensory processing lens, and trauma-informed bodywork are all promising options. Practices like guided body scans can be supportive when adapted to the person’s sensory preferences and needs.
Understanding your own sensory profile is an important first step. Some people find it helpful to track body cues in a journal or use guided questions such as “What sensations am I noticing right now?” or “How does my body feel when I feel this emotion?” Over time, this practice can build a more accurate and compassionate awareness of your body’s needs.
Although many interoception tools are developed for children, youth and adults deserve support as well. Interoception affects lifelong well-being, and acknowledging sensory differences is a key part of self-understanding.
Even among healthcare providers, interoception is often overlooked or misunderstood. But the ability to recognize and respond to your body’s signals is foundational to health, safety, and emotional balance.
If you have trouble noticing hunger cues, struggle to name emotions, or feel overwhelmed by bodily sensations, you are not alone. These challenges are valid, and you deserve tools that respect and support your experience.
The more we understand interoception, the more clearly we can see how it shapes daily life and the more equipped we are to support those whose bodies speak a little differently.
Barrett, L. F., Mesquita, B., Ochsner, K. N., & Gross, J. J. (2007). The experience of emotion. Annual Review of Psychology, 58, 373–403.
Critchley, H. D., Garfinkel, S. N., et al. (2017). Interoception and emotion. Current Opinion in Psychology, 17, 7–14.
Garfinkel, S. N., Seth, A. K., Barrett, A. B., Suzuki, K., & Critchley, H. D. (2014). Knowing your own heart: distinguishing interoceptive accuracy from interoceptive awareness. Biological Psychology, 104, 65–74.
Gibson, J. (2019). Interoception: the hidden sense. In: Sensory Integration: Theory and Practice.
Greutman, M. (2017). The role of interoception in sensory integration. The Inspired Treehouse.
Morin, A. (n.d.). Understanding interoception in kids. Understood.org.
Papoiu, A. D. P., Wang, H., Coghill, R. C., et al. (2016). Central processing of itch and interoception. Journal of Investigative Dermatology Symposium Proceedings, 17(1), S63–S69.
Price, C. J., & Hooven, C. (2018). Interoceptive awareness skills for emotion regulation: theory and approach of mindful awareness in body-oriented therapy (MABT). Frontiers in Psychology, 9, 798.
Mahler, K. (2017). Interoception: The Eighth Sensory System. AAPC Publishing.
Not everyone can feel when they’re hungry, overwhelmed, or exhausted and that’s not a personal failing. It’s called interoception, and it works differently for many neurodivergent people.
Interoception is the sense that helps you recognize what is going on inside your body. It allows you to notice internal signals like hunger, thirst, temperature, pain, a full bladder, or a racing heart. Alongside the five more familiar senses, touch, sight, hearing, smell, and taste, interoception belongs to a larger group that also includes your sense of balance, known as the vestibular system, and your sense of body position, known as proprioception.
This internal sense plays a critical role in how we respond to our body’s needs and how we experience and regulate our emotions. According to Critchley and colleagues (2017), interoception involves the processing and representation of internal bodily signals, which are deeply connected to both physical well-being and emotional awareness.
While interoception challenges can affect anyone, they are especially common among neurodivergent people. Autistic folks, ADHD’ers, people with dyspraxia, and those with acquired neurodivergence such as PTSD often experience differences in how they register and interpret internal bodily signals. These differences are linked to sensory processing patterns, which vary from person to person based on the unique way their nervous system and brain interact.
Garfinkel et al. (2014) explain that the ability to recognize internal cues, such as a rising heart rate or shallow breathing, can influence how we understand emotions like fear or excitement. When interoception functions differently, these cues may be misinterpreted or missed entirely, affecting both physical health and emotional regulation.
For some individuals, internal signals feel muted or hard to notice. This can mean missing early signs of hunger, thirst, or the need to use the bathroom, which may only become apparent when discomfort is already intense. People who are less sensitive to interoceptive cues might also struggle to detect fever, pain, or emotional stress until these experiences become overwhelming.
As described by Morin, this muted internal awareness can make it difficult to recognize emotional states. For instance, someone might not realize they are feeling fear because they are unaware of the physiological signs like muscle tension or a racing heart.
In contrast, other individuals may experience internal sensations in an intense and overwhelming way. Everyday bodily processes such as digestion, heartbeats, or breathing can become distracting or even distressing. This heightened sensitivity can lead to anxiety, discomfort, and difficulties in concentrating or sleeping.
As noted by Price and Hooven (2018), heightened interoceptive sensitivity can also interfere with emotional regulation. When the body responds strongly to stress cues, it can create a feedback loop where minor physical changes escalate into a full emotional response, even in the absence of an external trigger.
Some people may not experience issues with the strength of internal signals but rather with identifying what those signals mean. This is often referred to as interoceptive discrimination difficulty. A person might feel that something is off inside their body but be unable to tell whether the sensation is related to hunger, illness, or anxiety. This confusion can affect decisions about self-care and emotional responses.
Dr. Megan Anna Neff describes this profile as a kind of internal sensory jumble where signals overlap and compete for attention, making it challenging to respond effectively to one’s own needs.
Emotional awareness begins in the body. Before we consciously label a feeling as sadness, anger, or anxiety, our body is already reacting through changes in heart rate, breathing, muscle tension, or gut sensations. Interoception allows us to recognize those early physical cues and use them as signals to reflect, pause, or take action.
Barrett and colleagues (2007) highlight the strong connection between bodily awareness and emotional experience. When someone struggles to notice or interpret internal signals, it becomes harder to understand what they are feeling, why they are feeling it, and how to regulate those emotions in a helpful way.
Differences in interoception are not problems to be fixed, but they can create barriers when left unsupported. Fortunately, there are ways to build interoceptive awareness and reduce the friction of daily life.
Tools that prompt or reinforce body awareness can make a real difference. These might include assistive apps like Tiimo, which provide scheduled reminders for meals, hydration, breaks, or rest. Written checklists, visual cues, or verbal prompts from trusted people can also help reinforce body awareness.
Therapies that focus on bodily awareness can help people tune into and make sense of internal cues. Mindful Awareness in Body-Oriented Therapy (MABT), occupational therapy with a sensory processing lens, and trauma-informed bodywork are all promising options. Practices like guided body scans can be supportive when adapted to the person’s sensory preferences and needs.
Understanding your own sensory profile is an important first step. Some people find it helpful to track body cues in a journal or use guided questions such as “What sensations am I noticing right now?” or “How does my body feel when I feel this emotion?” Over time, this practice can build a more accurate and compassionate awareness of your body’s needs.
Although many interoception tools are developed for children, youth and adults deserve support as well. Interoception affects lifelong well-being, and acknowledging sensory differences is a key part of self-understanding.
Even among healthcare providers, interoception is often overlooked or misunderstood. But the ability to recognize and respond to your body’s signals is foundational to health, safety, and emotional balance.
If you have trouble noticing hunger cues, struggle to name emotions, or feel overwhelmed by bodily sensations, you are not alone. These challenges are valid, and you deserve tools that respect and support your experience.
The more we understand interoception, the more clearly we can see how it shapes daily life and the more equipped we are to support those whose bodies speak a little differently.
Barrett, L. F., Mesquita, B., Ochsner, K. N., & Gross, J. J. (2007). The experience of emotion. Annual Review of Psychology, 58, 373–403.
Critchley, H. D., Garfinkel, S. N., et al. (2017). Interoception and emotion. Current Opinion in Psychology, 17, 7–14.
Garfinkel, S. N., Seth, A. K., Barrett, A. B., Suzuki, K., & Critchley, H. D. (2014). Knowing your own heart: distinguishing interoceptive accuracy from interoceptive awareness. Biological Psychology, 104, 65–74.
Gibson, J. (2019). Interoception: the hidden sense. In: Sensory Integration: Theory and Practice.
Greutman, M. (2017). The role of interoception in sensory integration. The Inspired Treehouse.
Morin, A. (n.d.). Understanding interoception in kids. Understood.org.
Papoiu, A. D. P., Wang, H., Coghill, R. C., et al. (2016). Central processing of itch and interoception. Journal of Investigative Dermatology Symposium Proceedings, 17(1), S63–S69.
Price, C. J., & Hooven, C. (2018). Interoceptive awareness skills for emotion regulation: theory and approach of mindful awareness in body-oriented therapy (MABT). Frontiers in Psychology, 9, 798.
Mahler, K. (2017). Interoception: The Eighth Sensory System. AAPC Publishing.
Not everyone can feel when they’re hungry, overwhelmed, or exhausted and that’s not a personal failing. It’s called interoception, and it works differently for many neurodivergent people.
Interoception is the sense that helps you recognize what is going on inside your body. It allows you to notice internal signals like hunger, thirst, temperature, pain, a full bladder, or a racing heart. Alongside the five more familiar senses, touch, sight, hearing, smell, and taste, interoception belongs to a larger group that also includes your sense of balance, known as the vestibular system, and your sense of body position, known as proprioception.
This internal sense plays a critical role in how we respond to our body’s needs and how we experience and regulate our emotions. According to Critchley and colleagues (2017), interoception involves the processing and representation of internal bodily signals, which are deeply connected to both physical well-being and emotional awareness.
While interoception challenges can affect anyone, they are especially common among neurodivergent people. Autistic folks, ADHD’ers, people with dyspraxia, and those with acquired neurodivergence such as PTSD often experience differences in how they register and interpret internal bodily signals. These differences are linked to sensory processing patterns, which vary from person to person based on the unique way their nervous system and brain interact.
Garfinkel et al. (2014) explain that the ability to recognize internal cues, such as a rising heart rate or shallow breathing, can influence how we understand emotions like fear or excitement. When interoception functions differently, these cues may be misinterpreted or missed entirely, affecting both physical health and emotional regulation.
For some individuals, internal signals feel muted or hard to notice. This can mean missing early signs of hunger, thirst, or the need to use the bathroom, which may only become apparent when discomfort is already intense. People who are less sensitive to interoceptive cues might also struggle to detect fever, pain, or emotional stress until these experiences become overwhelming.
As described by Morin, this muted internal awareness can make it difficult to recognize emotional states. For instance, someone might not realize they are feeling fear because they are unaware of the physiological signs like muscle tension or a racing heart.
In contrast, other individuals may experience internal sensations in an intense and overwhelming way. Everyday bodily processes such as digestion, heartbeats, or breathing can become distracting or even distressing. This heightened sensitivity can lead to anxiety, discomfort, and difficulties in concentrating or sleeping.
As noted by Price and Hooven (2018), heightened interoceptive sensitivity can also interfere with emotional regulation. When the body responds strongly to stress cues, it can create a feedback loop where minor physical changes escalate into a full emotional response, even in the absence of an external trigger.
Some people may not experience issues with the strength of internal signals but rather with identifying what those signals mean. This is often referred to as interoceptive discrimination difficulty. A person might feel that something is off inside their body but be unable to tell whether the sensation is related to hunger, illness, or anxiety. This confusion can affect decisions about self-care and emotional responses.
Dr. Megan Anna Neff describes this profile as a kind of internal sensory jumble where signals overlap and compete for attention, making it challenging to respond effectively to one’s own needs.
Emotional awareness begins in the body. Before we consciously label a feeling as sadness, anger, or anxiety, our body is already reacting through changes in heart rate, breathing, muscle tension, or gut sensations. Interoception allows us to recognize those early physical cues and use them as signals to reflect, pause, or take action.
Barrett and colleagues (2007) highlight the strong connection between bodily awareness and emotional experience. When someone struggles to notice or interpret internal signals, it becomes harder to understand what they are feeling, why they are feeling it, and how to regulate those emotions in a helpful way.
Differences in interoception are not problems to be fixed, but they can create barriers when left unsupported. Fortunately, there are ways to build interoceptive awareness and reduce the friction of daily life.
Tools that prompt or reinforce body awareness can make a real difference. These might include assistive apps like Tiimo, which provide scheduled reminders for meals, hydration, breaks, or rest. Written checklists, visual cues, or verbal prompts from trusted people can also help reinforce body awareness.
Therapies that focus on bodily awareness can help people tune into and make sense of internal cues. Mindful Awareness in Body-Oriented Therapy (MABT), occupational therapy with a sensory processing lens, and trauma-informed bodywork are all promising options. Practices like guided body scans can be supportive when adapted to the person’s sensory preferences and needs.
Understanding your own sensory profile is an important first step. Some people find it helpful to track body cues in a journal or use guided questions such as “What sensations am I noticing right now?” or “How does my body feel when I feel this emotion?” Over time, this practice can build a more accurate and compassionate awareness of your body’s needs.
Although many interoception tools are developed for children, youth and adults deserve support as well. Interoception affects lifelong well-being, and acknowledging sensory differences is a key part of self-understanding.
Even among healthcare providers, interoception is often overlooked or misunderstood. But the ability to recognize and respond to your body’s signals is foundational to health, safety, and emotional balance.
If you have trouble noticing hunger cues, struggle to name emotions, or feel overwhelmed by bodily sensations, you are not alone. These challenges are valid, and you deserve tools that respect and support your experience.
The more we understand interoception, the more clearly we can see how it shapes daily life and the more equipped we are to support those whose bodies speak a little differently.
Barrett, L. F., Mesquita, B., Ochsner, K. N., & Gross, J. J. (2007). The experience of emotion. Annual Review of Psychology, 58, 373–403.
Critchley, H. D., Garfinkel, S. N., et al. (2017). Interoception and emotion. Current Opinion in Psychology, 17, 7–14.
Garfinkel, S. N., Seth, A. K., Barrett, A. B., Suzuki, K., & Critchley, H. D. (2014). Knowing your own heart: distinguishing interoceptive accuracy from interoceptive awareness. Biological Psychology, 104, 65–74.
Gibson, J. (2019). Interoception: the hidden sense. In: Sensory Integration: Theory and Practice.
Greutman, M. (2017). The role of interoception in sensory integration. The Inspired Treehouse.
Morin, A. (n.d.). Understanding interoception in kids. Understood.org.
Papoiu, A. D. P., Wang, H., Coghill, R. C., et al. (2016). Central processing of itch and interoception. Journal of Investigative Dermatology Symposium Proceedings, 17(1), S63–S69.
Price, C. J., & Hooven, C. (2018). Interoceptive awareness skills for emotion regulation: theory and approach of mindful awareness in body-oriented therapy (MABT). Frontiers in Psychology, 9, 798.
Mahler, K. (2017). Interoception: The Eighth Sensory System. AAPC Publishing.
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