Ever wonder why emotions and behaviors feel unpredictable? Interoceptionâour internal sense of whatâs happening in our bodiesâplays a key role in sensory and emotional awareness. Learn how to strengthen interoceptive awareness with intentional, everyday strategies, plus grab your FREE Everyday Interoception Kit and join our upcoming workshop with Dr. Kelly Mahler!
The Moment I Realized My Son Needed More Interoceptive Awareness
Iâll never forget the day my son had a huge meltdown in the car on the way home from school. He was irritable, frustrated, and near tearsâbut when I asked what was wrong, he said, âI donât know!â
Â
After some deep breaths and a snack I happened to have in my bag, he seemed more regulated. Then, in a much different tone, he said, âI think I was just hungry.â
Â
That moment was a lightbulb for me. He wasnât trying to be difficultâhe just didnât recognize the signals and sensations his body was giving him that he was hungry which turned into discomfort and dysregulation.
I later learned that this skillânoticing and understanding body signalsâis due to something called interoception. And for many kids, including autistics, ADHDers and those sensory processing differences, these signals can be hard to detect, interpret, or act on in a timely way.
Â
Dr. Kelly Mahler, a leading expert in interoception, explains:
Â
âInteroception is the sense that allows us to notice and make sense of body signals like hunger, thirst, needing to use the bathroom, or feeling anxious.â
Â
If we donât notice and/or understand these signals, we canât meet our bodyâs needs âleading to meltdowns, shutdowns, sensory overwhelm, or even incontinence because the need wasnât recognized in time.
Â
Learn more from Dr. Kelly Mahler:Â What is Interoception?
Why Do Some Kids Struggle with Interoception?
Interoception is constantly at work, gathering information from our heart, lungs, stomach, muscles, skin, and more to help us understand whatâs happening inside our bodies. But not everyone experiences interoceptive signals in the same way.
Many neurodivergent individuals experience body signals that are muted and/or intense :
âď¸ Intense â Some individuals experience strong interoceptive signals, which can feel overwhelming. For example, they may notice hunger too intensely, feel anxious with even small changes in heart rate, or struggle with discomfort from itchy clothing or temperature shifts.
âď¸ Muted â Others may not notice body cues easily. They might not feel thirst until they are dehydrated, miss early signs of stress or anxiety, or struggle to recognize when they need a break until emotions become intense.
When kids struggle with interoceptive awareness, they may:
đ Get âhangryâ without realizing they need food
đ˝ Struggle with bathroom accidents because they donât notice the signals in time
đ¤ Seem exhausted but refuse to rest because they canât tell when theyâre tired
đĄ Have sudden emotional outbursts without recognizing the feelings building up
These challenges arenât behavioralâtheyâre biological. The good news? Interoceptive awareness can be strengthened with simple, everyday strategies.
Â
Join our upcoming workshop to learn practical ways to support interoception! Sign up here
How to Help Kids Strengthen Interoceptive Awareness
1. Pause & Tune In: Build Awareness with Mindfulness
Mindfulnessâpausing before responding and intentionally noticing body signalsâis a powerful way to build interoceptive awareness.
Encourage check-ins throughout the day: âWhat does your stomach feel like right now?â
âAre your hands warm, cool, or sweaty?â
âDo you feel light, heavy, or tingly anywhere?â
Model self-awareness: âI just realized my shoulders feel tight. I think I need to stretch.â
âMy throat feels dryâI think I need some water.â
At first, kids might not have an answerâand thatâs okay! The goal is to increase awareness over time, without pressure.
2. Become a Social-Sensory Detective
Because interoception is an internal sense, it can feel abstract. Help kids become “social-sensory detectives” by making it more concrete:
âď¸ Use a Body Scan â Slowly check in with each part of the body, from head to toe or toe to head, noticing warmth, tightness, tingling, or movement.
âď¸ Use Sensory-Friendly Supports â Offer movement breaks, breathing exercises, stretching, or fidget tools to help them explore what helps them feel comfortable.
âď¸ Tie Check-Ins to Daily Routines â Instead of just asking, âDo you have to use the bathroom?â, try:
âBefore we get in the car, letâs check in with our bodyâdo you feel like you need to go?â
3. Support Awareness Through Predictable Routines
Interoceptive awareness grows through consistent, gentle check-ins and structured supports.
đ For kids who get hangry:
Keep snacks readily available in backpacks, purses, and the car. Instead of waiting until theyâre upset, build regular snack breaks into the day.
đ For kids who struggle with bathroom awareness:
Use routine-based reminders:
âď¸ Before transitions (âBefore we leave the house, letâs check in with our body.â)
âď¸ After meals or playtime (âLetâs take a quick break to check in with our body.â)
đ For kids who donât recognize tiredness:
Make rest time predictable and sensory-friendly:
âď¸Offer cozy spaces with pillows, weighted blankets, or calming music
âď¸Try dim lighting in the evening to signal wind-down time
đ Want hands-on strategies? Join us for our upcoming workshop! Register here
FREE Everyday Interoception Kit: Tools to Support Sensory & Emotional Growth
Download Your Free Kit to Start Strengthening Interoception Today!
â
30 Days of Interoception Activities â Quick exercises to build body awareness
â
Mindful Body Scan â A guided practice to tune into sensations
â
The Connected Family Journal â Fun prompts to strengthen connection & gratitude
Perfect for home, school, or therapy settings!
Join Our Upcoming Workshop: Interoception & Emotional Awareness
Want to dive deeper into how interoception impacts emotions, behavior, and regulation? Join me and Dr. Kelly Mahler for an interactive workshop where weâll explore:
âď¸ Why some kids struggle with interoceptionâand what to do about it
âď¸ Practical, neurodiversity-affirming strategies to build body awareness
âď¸ How to integrate interoception into daily routines in a natural way
Live Workshop: April 10, 3:30 PM PT
Recording Available
Hosted by: Elizabeth Sautter & Dr. Kelly Mahler

By making interoception part of everyday routines, we empower kids to understand their bodies, meet their needs, and regulate with more ease. Letâs support them in building this essential skill!