Interoception 101: Feeling Feelings & Emotional Regulation

What is Interoception?

Interoception is the process of noticing what’s happening inside your body. This includes feeling hungry, thirsty, tired, in pain as well as knowing when you're feeling sad or angry. It’s your body’s way of sending you updates. Just like your body tells you to eat when you’re hungry, it also helps you feel your emotions.

Your body is a web of connections constantly sending and receiving updates.

Why is Interoception Important?

When you can feel what’s going on inside, you can better handle your emotions. This is called emotional regulation. It helps you stay calm and make smart choices, even when life feels hard.

For example, I recently got very upset after a talk with a family member. My thoughts started spinning: “I’m not good enough. I failed.” But then I noticed what was happening. A little voice inside my head said, “Woah. Let’s not do this.”

Instead of being stuck in the middle of the emotional storm, I was able to take a step back and watch it pass.

How To Improve Interoception

You can grow your interoception by practicing mindfulness.

Here are some ways to try:

• Do a body scan (close your eyes and notice each part of your body).

• Try deep breathing (slow, steady breaths).

• Move your body with yoga, dancing, weightlifting, or other kinds of coordination exercise.

• Play with your senses—use things like playdough, finger painting, knitting, gardening, or sand art/play.

The options are endless.

The key is to pay close attention to what you're feeling as you do these things. It’s not about doing something fancy—it’s about being present.

Listen to Your Body

If you're hungry, eat. If you need to use the bathroom, go. Ignoring these signals tells your body to stop sending them. That can make it harder to feel your emotions too.

The same goes for feelings. If you feel sad or angry, try to notice the feeling. Don’t act on it. Just name it. Let it be there. Then choose if and how to respond.

Final Thought: Feel First, React Later

When you notice a feeling, pause. Take a breath. 

That small space between feeling and reacting gives you power.

Above all, remember that you are a beautiful and imperfect human. There will be times where you react before thinking. Don't beat yourself up over it. Learn from it and try to do better next time.

Practice, not to be perfect, but to be kind.

Lokah Samastah Sukhino Bhavantu

May all beings everywhere be happy and free. May the thoughts, words, and actions of my own life contribute in some way to the happiness of and freedom for all.

With gratitude,

Rebekah