Listening to the Body

Source: Katie Willard Virant

Interoception is “a set of processes through which an organism senses, interprets, integrates, and regulates signals originating from within the body (Locatelli et al., 2023).” We use interoception all the time. For example, we sense that our eyelids are heavy and a yawn is coming on. We interpret these cues as fatigue. We look at the clock and note the late hour, causing us to integrate our body’s cues with our knowledge that bedtime is approaching. We regulate these signals by winding down for the night and going to bed. Note that the chain of activity here operates almost automatically.

Unfortunately, interoception is not always that seamless, especially when we live with chronic illness. Let’s take a look at the various steps of interoception, what gets in the way of performing those steps, and how we can strengthen our interoception abilities.

Listening to the Body

For many people living with illness, the body is the site of pain and mistrust. Understandably, detachment from the body occurs with the attitude “I’d prefer not to think about my body at all” predominating. In order to strengthen interoception skills, we need to move from detachment to reconnection. Our bodies have important information for us; if we’re not listening, we’re depriving ourselves of important data.

Reconnecting with the body begins with attention. You might begin by lying on a yoga mat or sitting in a comfortable chair. Use your breath as an anchor (O’Dowd & Griffith, 2022) and slowly follow your inhalations and exhalations. Notice your chest rising and falling. As you begin to feel more attuned to your body, you might try a body scan, moving attention from the top of your head to the tips of your toes.

Go slowly, just noticing how it feels to be in your body. Name sensations as you notice them: “My left shoulder feels tight. My chest feels relaxed and expansive. My lower abdomen is cramping. My feet are tingling." Remember that the body is the site of positive sensations, too — something that can be hard to remember when one lives with illness. Register these positive sensations during your body scan, allowing yourself to enjoy them.

If you’re new to this type of work, it may be difficult. You may feel bored, frustrated, or discouraged. Consistent practice is key. Starting small — even with one or two slowed breaths — is fine. You will build intensity and duration of attention as you continue to practice.

Emotional Responses to the Body

As you turn your attention to your body, you will notice that you also are having thoughts and feelings about the body sensations you are experiencing (Mehling et al., 2012). For example, you may feel alarm when you tune in to a painful sensation. You also may feel that it’s challenging to feel happiness when you tune into a positive sensation, as you have the thought that it’s only a matter of time before your body turns on you. Pay attention to these thoughts and feelings that come up, so you can understand and evaluate them. Often, our feelings arise not only from what is happening in the moment, but also from past experiences.

If you are noticing anxiety in response to body signals, ask yourself: “Am I feeling this level of anxiety because I’m in pain at this moment? Or am I feeling this anxious because I have felt pain in the past and am scared to feel it again?” Similarly, wonder about thoughts that dampen joy: “Am I afraid to feel at home in my body because of how it feels at this moment? Or because I’m remembering past experiences that are not occurring right now?”

Remember that the goal is not to eliminate emotional responses to body signals, but rather to understand and manage them. There’s no reason to say, “Darn it, there’s that pesky anxiety again. What’s wrong with me?” Instead, say something like, “This anxiety is larger than the current situation warrants. I understand why that is the case, but I want to see if I can turn it down to more appropriately reflect what is actually happening in this moment.”

Action Responses to the Body

Our body gives us data so that we can use it. Illness symptoms are often a sign that we need to take action. If we feel fatigue, is our body asking us to rest? If our muscles ache, will a heating pad feel soothing? If our symptoms seem to be flaring, is a call to the doctor in order? When we tune into our body, we are asking it, “What are you communicating to me? What do you need from me right now?”

Chronic Illness Essential Reads

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How to Support Clients With Chronic Illness in Therapy

Conclusion

To summarize, practicing interoception is (1) tuning in to bodily sensations; (2) tuning in to emotions and thoughts about those sensations; (3) adjusting where necessary by using compassionate self-talk to stay in the here-and-now; and (4) taking action to improve discomfort and pain. Psychotherapy can be a helpful space in which to learn and deepen interoception.

To find a therapist, visit the Psychology Today Therapy Directory.