Hello! I’m Amber, an Occupational Therapist at Cup-O-T: Wellness and Therapy Services. I’ve been with the team for 2 years now part-time, mostly working on our Build Together Breckland Families workshops. I’ve just joined the team full-time (which is very exciting for me!), and I’m really looking forward to spending more time working with the young people and families that we support. This is my first blog post since joining the team, and the focus is on Interoception and Interoceptive Awareness.
We know that there are increasing numbers of referrals to mental health services across all age groups, and NHS Digital data from 2023 showed a 53% rise in referrals to Child and Adolescent Mental Health Services (CAMHS) since 2019. Waiting lists vary across the country, and it is crucial to explore innovative approaches to support individuals, especially young people, to work towards improved wellbeing. One such approach is supporting people to develop their Interoceptive Awareness, which can lead to a better understanding of the emotions that you are experiencing and ways to manage when things are difficult. At Cup-O-T: Wellness and Therapy Services, based in Norfolk, UK, we are passionate about increasing awareness of Interoception and using our understanding of ourselves to support young people to thrive in their lives.
What is Interoception?
Interoception is a concept that will be new to many people reading the blog, so I thought a good place to start would be to explain what it is! Interoception is our eighth sense. It is our ability to sense and understand our internal bodily signals and sensations – for example, recognising that our heart is beating quickly, or that our hands feel warm. It is the sensory system that helps us answer when people say “How are you?”, and many people find it challenging. Having good Interoceptive Awareness means that we notice our body signals and we can then connect these to our emotions – some people are really good at parts of this and not others. For example, it might be easier to notice that you have sweaty hands and feet and warm skin and know that you feel ‘hot’, than it is to notice the signs of ‘happiness’ or ‘sadness’ in your body. The most important thing to know about Interoception is that there isn’t a ‘right’ or ‘wrong’ way for your body to feel or to experience emotions. It is something that will be different for everyone.
It can seem abstract to people initially, but through developing a deeper awareness of our bodily sensations we can better recognise our emotions – and this means that we are able to think about the specifics of how to regulate them.
I am very aware that a common criticism of mental health services is our tendency to give people advice such as to ‘have a bath’, or ‘go for a walk’ when they’re feeling distressed, and people understandably find this really frustrating. So please bear with me when I tell you that I think those things can really help – but only when they’re used at the right time.
If I feel anxious I know that I become incredibly restless – my legs are moving continuously, my hands are really fidgety, and the overwhelming thought in my brain is that I want to get away from the thing making me feel anxious. Going for a walk when I feel anxious is really helpful – it lets me use some of the restless energy in my body, it allows me a bit of separation from what is making me feel anxious, and even though I have to return to the situation my body is no longer so uncomfortable. I absolutely cannot tolerate a hot bath when I’m anxious – there’s no way I can sit still long enough to enjoy it, it makes me feel trapped and ultimately I feel worse afterwards.
When I’m sad I almost always feel cold – I’m not sure why that is, but I know that it is true for me. Sitting in a hot bath doesn’t cure the sadness or ‘fix’ the cause, but it does make my body feel less uncomfortable to be able to relax my muscles and warm up (and I find it really comforting). When my body is not feeling as uncomfortable it is a bit easier for me to then think about my thoughts, and things that I might be able to do to feel better. If I’m feeling particularly sad I don’t want to leave the house and I probably don’t want to get dressed, so there is no way I’d go for a walk.
So a hot bath or a walk can be really good advice for me, but it relies on me knowing how I’m feeling in the first place. I think that we often make the assumption that people know how they’re feeling and I think that this often isn’t the case – I know that I don’t always know. So, the purpose of improving our Interoceptive Awareness is to understand how we are feeling as that is an essential starting point to knowing how to improve things.
So, we’ve spoken about what interoception is, now let’s give an exercise a go!
We generally start with the hands, as our fingers have more dense sensory receptors than almost everywhere else on our body.
Start by thinking about how your hands feel at this moment – make a note of this. Then, place your hands in a bowl of warm water for 30 seconds. How do your hands feel when you’re doing this? Finally, how do your hands feel afterwards? Do they feel any different than they did at the start?
I’m always really interested in how many people use the word ‘dry’ to describe their hands after doing this when they didn’t use the word ‘dry’ before putting their hands in water – it is a great example of how much the context matters when we are describing our body sensations.
For a different example – hold your body still like a statue for 60 seconds and think specifically about how your muscles feel. Then reflect – when your muscles feel this way do you associate that with any particular emotion? Some people might say it feels like being calm, still, in control or powerful, others might say it feels like being fearful, frozen or sad. It is different for us all and there isn’t a right or wrong answer.
How can Cup O-T help with Interoception?
At Cup O-T, we offer Interoception groups designed to provide a safe and supportive environment for young people to explore and develop their interoceptive skills. We start by exploring bodily sensations through experiments, before connecting these to different emotions, supporting people who attend to tune into their body signals and develop their self-awareness. Having this heightened awareness then enables people to respond to and navigate emotions that they find challenging, and build a toolkit of coping strategies personalised to them.
Who can benefit from Interoception?
Interoception is not limited to any specific group of people; its benefits extend to individuals across all ages and backgrounds. Whether someone is struggling with anxiety, depression, trauma, or simply seeking to enhance their emotional wellbeing, Interoception can offer valuable tools for self-discovery and growth. By fostering a deeper connection between mind and body, individuals can develop a more holistic understanding of themselves and their emotions, paving the way for improved wellbeing.
How is Interoception different from other forms of support?
Occupational Therapy always has a holistic approach and we don’t feel that separating people into ‘body’ and ‘mind’ is possible! Interoception works really well alongside this as it acknowledges the intricate interplay between our body and our minds and allows us to explore our emotions in alternative ways. Our Interoception group supports people to learn these skills within a supportive environment and then encourages regular self-reflection and ‘practice’ of the skills so that people can build their independence in understanding how they are feeling.
At Cup O-T, we believe that everyone deserves access to tools and resources that support their mental health and wellbeing. Through our Interoception groups, we strive to create an inclusive space where young people can explore and nurture their skills. By embracing the power of Interoception, we hope to inspire a culture of self-compassion, acceptance, and growth within our community. We are committed to harnessing the power of Interoception to support young people on their journey towards emotional wellness and thriving.
