Understanding our internal signals isn’t just about knowing when we’re hungry or tired—it’s about tuning into the subtle cues that guide our emotions and behaviors. In this post, we explore interoception skills—a foundational element of social emotional learning (SEL). Interoception skills can empower everyone, especially neurodivergent individuals, to thrive in daily interactions.
Interoception is the process of sensing and interpreting signals from inside our bodies. It’s the inner dialogue that tells us when our heart is racing, our stomach is in knots, or when we need to take a deep breath. Often described as our “internal compass,” interoception helps us understand our physical and emotional states, paving the way for better self-awareness and self-regulation.
Social emotional learning (SEL) is all about building skills that allow us to manage emotions, set positive goals, and establish healthy relationships. Interoception is a critical component of SEL for several reasons.
When we understand what our body is telling us, we can act before emotions spiral out of control. For example, noticing a racing heartbeat or tight muscles can signal that stress is mounting. By recognizing these cues early, we can deploy calming strategies—like deep breathing or a quick mindfulness break—to help maintain emotional balance.
Interoceptive skills not only help us understand our own feelings but also enable us to empathize with others. Recognizing the physical manifestations of stress or joy in ourselves helps us to develop empathy. This can translate into a deeper understanding of similar cues in others, leading to more meaningful connections.
Our internal signals can guide our choices. Whether it’s deciding to step back from a heated conversation or engaging in a calming activity, tuning into interoception empowers us. We can make decisions that are aligned with our true needs and emotional states.
Neurodivergence—which includes conditions such as autism, ADHD, and others—often involves unique ways of processing sensory information. Many neurodivergent people experience interoception differently:
For some, the internal signals that indicate hunger, anxiety, or excitement may be less pronounced or even misinterpreted. Enhancing interoception skills can provide a clearer internal roadmap, helping neurodivergent individuals recognize and respond to their bodily cues more effectively.
Heightened or diminished interoceptive awareness can contribute to anxiety. Learning strategies to better interpret and manage these signals can reduce feelings of overwhelm, offering a sense of control in moments of high stress.
Understanding one’s internal state can be a powerful tool for self-advocacy. By recognizing and communicating their needs—whether it’s a need for a quiet space or a moment to regroup. For neurodivergent individuals, they can better navigate social situations with confidence and clarity.
Developing interoception skills is a journey of mindful self-discovery. Here are some strategies to get started:
These exercises not only boost self-awareness but also serve as a bridge between internal experiences and external responses. Which is key to thriving in both personal and social contexts.
Interoception skills are more than a tool for personal wellness. They're a pathway to stronger emotional regulation, better relationships, and enhanced communication. For neurodivergent individuals, in particular, developing these skills can mean transforming everyday challenges into opportunities for self-empowerment.
If you’re keen to explore these techniques further, try looking at recent research such as The Emerging Science of Interoception (Weng G Chen, et al. 2021) or Connecting the Dots: Interoception and Social–Emotional Communication (Perspectives of the ASHA Special Interest Groups, August 2024).
Read about the science behind interoception with articles like Making Sense of Interoception (Harvard Medical Magazine, Spring 2024) . You can also explore what other school districts and states are doing. Read how other countries like Australia are Applying Interoception Skills in the Classroom (Department of Education South Australia) and boost your interoception knowledge.
