What is Interoception? For Adults / Parents / Carers and Families

It is our “inner body sense.”   Some children find it hard to notice or understand their body signals.    Interoception helps us notice:

  • When we are hungry or full
  • When we need the toilet
  • When we need the toilet
  • When we feel hot or cold
  • When we feel tired or wide awake
  • When our heart is beating fast
  • When our muscles feel tight or relaxed
  • When we feel worried, excited, calm, or cross

Interoception helps us understand our body and our feelings.

Interoception is the foundation for toileting, sleep, eating, emotions, behaviour, safety, and confidence.

It is one of the most important skills a child can learn.  And with support…every child can improve their interoception.

You do NOT need special toys or training.  You can help your child understand their body through play, daily routines, and gentle support.

When children notice body signals, they can:

  • Ask for help
  • Eat when hungry
  • Go to the toilet in time
  • Rest when tired
  • Calm down when upset
  • Join in daily life

Interoception helps children stay healthy, safe, and happy.

This is very common in children who are:

  • Autistic
  • Attention Deficit Hyperactivity Disorder (ADHD)
  • Pathological Demand Avoidance (PDA)
  • Have FASD (Foetal Alcohol Spectrum Disorder)
  • Have sensory processing differences
  • Have developmental delay
  • Have experienced trauma

These children are NOT being lazy or naughty.

Their brains just notice body signals in a different way (and it's NOT their fault).

Interoception is a skill we can teach and support — just like learning to talk, walk or read.

With the right help, children can learn:

  • “What is my body feeling?”
  • “What does that mean?”
  • “What do I need?”

This webpage will help you understand the support they need to get there.

Interoception is how our body tells us what it needs.

When children can notice their body signals, daily life becomes easier and safer.

Here’s how interoception helps in everyday life:

Children need to feel when they need a wee or poo.  If they don’t notice the feeling, they may:

  • Have accidents
  • Leave it too late
  • Hold it in and get constipated
  • Avoid the toilet because it feels scary or strange

 

Signs your child may struggle with interoception

Here are common signs:

  • Doesn’t know when they need a wee or poo
  • Tells you too late or has accidents
  • Avoids the toilet or gets upset
  • Holds poo in or never seems aware they need to go

To sleep well, children need to notice:

  • “I feel tired”
  • “My body is slowing down”
  • “I need rest”

If not, they may:

  • Stay wide awake at bedtime
  • Get overtired and meltdown
  • Wake up many times in the night
  • Find it hard to calm their body

Signs your child may struggle with interoception

Here are common signs:

  • Doesn’t notice they are tired
  • Becomes hyper instead of sleepy
  • Sudden meltdowns at bedtime
  • Wakes at night and can’t settle

Interoception helps children know:

  • When they are hungry
  • When they are full
  • When they are thirsty
  • When they need a break from eating

Without this, children may:

  • Forget to eat or drink
  • Eat too much or too quickly
  • Refuse food due to sensory issues
  • Become upset at mealtimes

Signs your child may struggle with interoception

Here are common signs:

  • Doesn’t feel hungry until meltdown
  • Forgets to eat or drink
  • Eats too much or too quickly
  • Finds food textures hard to handle

Big feelings start in the body first.  Examples:

  • Heart racing = excited or worried
  • Face hot = cross
  • Body slow = sad or tired

If children don’t notice these signals, feelings can build up until they explode or shut down.

Helping children notice body signals can reduce meltdowns and improve behaviour naturally.

Signs your child may struggle with interoception

Emotional Outbursts - Here are common signs:

Emotions start in the body.  If a child can’t notice early signals, they may:

  • Explode without warning
  • Hit, kick, scream or run away
  • Suddenly cry or shut down
  • Find it hard to say how they feel

Behaviour that looks “naughty” (but isn’t) - Here are common signs:

  • Refuses to follow routines
  • Ignores instructions
  • Seems “lazy” or “stubborn”
  • Gets overwhelmed in busy places
  • Needs constant movement
  • Finds it hard to sit still

These are not bad behaviours.   They are body and brain differences.

When children notice body signals, they can learn what helps them feel calm.

For example:

  • “My body is jumpy – I need to move.”
  • “My body is tight – I need a cuddle.”
  • “My body is tired – I need quiet time.”

This is the first step towards self-regulation.

Signs your child may struggle with interoception

Sensory overwhelm or “shut down” - Here are common signs:

  • Reacts strongly to noise/light/smell/touch
  • Covers ears, hides, or runs away
  • Freezes or goes quiet
  • Becomes very tired or floppy

Sensory overload = body stress.

Interoception helps children know:

  • When something hurts
  • When they are ill
  • When they are too hot or too cold

If children do not notice pain or illness, they may not tell anyone — and this can be risky.

Signs your child may struggle with interoception

Doesn’t notice pain or notices too much - Here are common signs:

  • Doesn’t complain when hurt or ill
  • Keeps playing with injuries
  • OR screams at tiny bumps or scratches
  • May call everything “pain” (confused signals)

When children understand their body, they feel:

  • More confident
  • Less anxious
  • More able to ask for help
  • Better able to join in with others

Independence starts with body awareness, not pressure.

Signs your child may struggle with interoception

Very fast or very slow energy - Here are common signs:

  • Constantly on the go (can’t stop)
  • Crashes suddenly (tired or floppy)
  • Big mood swings
  • Difficulty sitting at meals, school, or group times

 

Needs grown-up help all the time - Here are common signs:

  • Can’t work out what they need
  • Gets stuck in routines
  • Needs lots of comfort or direction
  • Struggles with change or transitions

This is not them being “babyish”.   Their body signals are confusing or missing.

1. Talk about your own body

Children learn best by watching you.  Say things like:

  • “My tummy feels hungry. I need food.”
  • “My body feels tired. I will rest.”
  • “My heart is fast. I feel excited!”
  • “My face feels hot. I might be cross.”

You are showing them how to notice body signals.

 

2. Use short, simple body words

Use clear words like:

  • Warm / Cold
  • Tired / Awake
  • Hungry / Full
  • Calm / Bouncy
  • Tight / Loose
  • Fast / Slow

Avoid long or confusing words at first.

 

3. Make it fun and playful

Use:

  • Songs with actions
  • Dancing and freezing
  • Jumping, spinning, stretching
  • Pretending to be animals
  • Messy play (sand, water, foam, rice)
  • Cuddles and squishes (if they like it)

Play helps children feel their bodies.

 

4. Use visuals (pictures or photos)

Show feelings or body signals with:

  • Faces
  • Body maps
  • Picture cards
  • “When I feel…, I can…” boards
  • Now/Next charts
  • Calm-down choice boards

Visuals help children understand and remember.

 

5. Help them link body to action

When you see a body signal, gently say:

  • “You look tired. Let’s rest.”
  • “Your tummy is rumbling. Shall we have a snack?”
  • “Your hands are tight. Want to squeeze a cushion?”
  • “You look jumpy. Let’s move!”

Offer help instead of telling off.

 

6. Use daily routines

Best times to practise:

  • Waking up
  • Mealtimes
  • Toilet time
  • Playtime
  • Bedtime
  • After big feelings

Do small body check-ins:

  • “Is your body calm or buzzy?”
  • “Do you feel hungry or full?”

 

7. Give choices

Choices help children feel safe and in control.

  • “Do you want to jump OR cuddle?”
  • “Shall we rest OR drink water?”
  • “Does your tummy feel hungry OR full?”

Two choices is enough.

 

8. Repeat, repeat, repeat

Children (especially autistic, ADHD, FASD) need LOTS of repetition.  Use the same:

  • Words
  • Visuals
  • Routines
  • Activities

Repetition builds brain connections.

 

9. Celebrate small wins

Praise every tiny step:

  • “You noticed your tummy!”
  • “You asked for help!”
  • “You listened to your body!”
  • “I’m proud of you.”

Positive feedback builds confidence.

 

10. Keep it gentle – no pressure

Do NOT force a child to talk or join in.  If they say “no” or walk away:

  • Stop
  • Try again later
  • Change the activity
  • Follow their interests

Learning happens when children feel safe.

Bonus Tip:

Your calm body helps their body.

If you stay calm, sit near, and breathe slowly…

…the child’s body will begin to calm too.

This is co-regulation — the strongest tool you have.

Interoception is not learned in one day.

It grows slowly through loving support, play, and patience.

You are already helping your child just by trying.

 

None of this is the child’s fault.

None of this is your fault.

 

Their brain and body process signals differently.

With the right support, we can help them learn:

  • “What am I feeling?”
  • “Why do I feel this way?”
  • “What can I do to feel better?”

If you recognise many of these signs, that means your child needs support and understanding, not blame.

You are doing the right thing by learning about interoception.

You are helping your child feel safe in their body.

You are doing an amazing job.

Most interoception challenges can improve with support at home, nursery, or in the community.  But sometimes, children need extra help — and that is OK.

You are not failing.  You are doing the right thing by asking.

When to ask for extra support

Speak to a professional if your child:

 

1.Struggles with toileting

  • Does not notice when they need to wee or poo
  • Has lots of accidents
  • Is in pain or often constipated
  • Is very upset or scared of the toilet

 

2.Has big sleep problems

  • Sleeps very little
  • Wakes often and cannot settle
  • Becomes very distressed at bedtime

 

3.Has extreme eating issues

  • Eats almost nothing or only 1–2 foods
  • Overeats without noticing fullness
  • Chokes or gags often
  • Losing weight or not growing

 

4.Shows strong behaviours

  • Sudden meltdowns or shutdowns
  • Hurts self or others
  • Runs away or hides often
  • Very anxious or distressed

 

5.Doesn’t notice pain or illness

  • Doesn’t react to injury
  • Too fearful of small pain
  • Hard to tell when really unwell

 

6.Seems very overwhelmed or very flat

  • Always “on the go” and can’t stop
  • Very tired or floppy
  • Zoning out or “not really there”

 

7.You suspect autism, ADHD, PDA, FASD, sensory or developmental needs

(You do NOT need a diagnosis to get support.)

 

Who can help?

You can talk about your child's needs and ask for neurodevelopmental informed support from:

You can always ask for more than one service if needed.

Your child’s needs may cross different areas — that is normal.

 

What to say to professionals

Use clear language like:

  • “My child finds it hard to notice their body signals.”
  • “They don’t know when they need the toilet / are tired / are hungry.”
  • “This is not behaviour. It is interoception difficulty.”
  • “They need neurodevelopmental and sensory support.”

You can also say:

  • “I want an interoception or sensory-based approach.”
  • “Can this be discussed in a multi-disciplinary team?”

Professionals understand these words.

 

You have the right to ask:

  • For a second opinion
  • For referrals to other teams
  • For a multi-disciplinary team meeting
  • For reasonable adjustments in services
  • For written information about decisions

You do not have to accept “they’ll grow out of it” or “we can’t help”.