How do I feel?
- Body Hunger & Fullness Cues: Do you struggle to recognize feelings of hunger or fullness, often leading to overeating or skipping meals entirely?
- Breathing Awareness: Do you have difficulty noticing your breathing patterns, feeling like your breath is uncomfortably fast or slow?
- Bathroom Needs: Do you have trouble knowing when you need to use the toilet?
What do I need?
Improve Body Awareness:
- Daily Mindfulness: Practice daily meditation that includes a full body scan. This helps you tune into your body’s sensations and become more aware of your internal cues.
Body Regulation Techniques:
- Deep Breathing: In moments of stress or overwhelm, take at least 5 deep breaths, inhaling slowly through your nose and exhaling slowly through your mouth. Repeat this four times. Counting your breaths on your fingers or toes can help focus your attention.
- Scheduled Breaks: Schedule regular breaks to eat and drink throughout the day, even if you don’t feel hungry or thirsty yet. This helps regulate your body’s natural rhythm. Pre-portioning snacks and meals can also be helpful.
- Toilet Routines: Consider setting a timer for regular toilet breaks, especially if you struggle with recognizing these internal cues. This can help establish a routine until your body’s signals become stronger.
Why it matters: Interoception is our internal body awareness, helping us recognize our body’s signals like hunger, thirst, needing ot use the the toilet, or feeling tired. Strong interoception awareness also allows us to regulate our emotions and make healthy choices.
Remember: Building interoception awareness and regulation takes time and practice. Be patient with yourself and celebrate your progress!