5 Ways To Improve Your Child’s Interoception

What is interoception? 

Ever wondered why your child seems a bit out of sync with their own body?

That’s where “interoception” comes into play. Interoception is our ability to be aware of our internal body signals and sensations – think thirst, hunger, the ability to experience your heartbeat, the urge to use the bathroom, and yes, emotions! Interoception issues are often seen in the context of Autism and ADHD. 

When it comes to interoception, a neurodivergent child may experience under-registration or experience over-registration.

Under-registration is characterised by reduced signals from the body. Over-registration is when the person experiences exaggerated signals from the body. In the latter case, they feel everything with intensity! 

A third way interoception issues may show up is difficulty distinguishing body signals. In this case, the brain registers the appropriate amount, but the person cannot distinguish one signal from the other. Leaving them feeling disoriented in their body.

How can it show up in parenting?

Interoception issues can impact many experiences. Ever had a moment when your child insists they’re not cold despite shivering? Or maybe they don’t realise they need to use the bathroom until it’s a sprint-worthy emergency? They could struggle to recognise when they’re hungry, full, or even when they need a break. This can lead to tricky situations, making daily routines a rollercoaster ride.

Your child may be experiencing interoception issues if they are struggling with:

• Potty Training
• Child dehydration or poor feeding
• Emotional meltdowns
• Over or under-responding to pain 

How to improve a child’s interoception?

Improving the mind-body connection is like a muscle and is strengthened with intentional practice and use.

Here are five things that can improve interoception:

1. Body Check-Ins:

Start a daily routine of checking in on how different parts of the body feel. Keep it simple and fun. “How’s your tummy today?” or “What does your body need right now?” Play a game with your child where you do jumping jacks, jump rope or any activity that gets the heart beating. Then pause to “catch the heartbeat.” Ask them to describe the sensation of their heartbeat. . 

2. Sensory Exploration:

Engage in sensory activities. Let them play with different textures, temperatures, and tastes and let them try describe them. It’s like a mini adventure for their senses, helping them tune in.

3. Emotion Detective:

Connect emotions with physical sensations. For example, ask, “Where do you feel happiness in your body?” Give those emotions a home address and make them easier to recognise.

4. Visual Aids:

Use visuals to create a “feelings scale.” Simple drawings or emojis can help your child express what they’re sensing.

5. Mindful Moments:

Introduce short mindfulness exercises. It could be simple breathing exercises or focused moments of stillness. Bring your child’s awareness to how they may be feeling, or what sensations are present in their body whilst doing this. Sit outside in the garden and ask your child to count how many different sounds they can hear and how many sensations they can feel.

If accessible to you, consider therapy-based interventions such as working with an occupational therapist (OT) on sensory integration.

Why Does It Matter?

Improving interoception isn’t just about recognising hunger or tiredness; it’s building a strong foundation for emotional well-being. When kids can navigate their internal world, they gain confidence, handle stress better, and become more emotionally resilient in their own right.