Helping Kids Tune Into Their Bodies: Interoception for emotions

The start of the year can bring on fatigue quickly! Before you know it, you're back at school, juggling sporting events, after-school activities, and social gatherings. With so much going on, it’s important to find ways to support your child’s mental health and emotional development. One valuable skill that can make a big difference is interoception—the ability to tune into and understand the sensations inside their bodies. While it might sound complicated, interoception is actually a simple yet powerful tool to help children manage their emotions more effectively.

What is Interoception?

Interoception is the ability to recognise and understand the internal signals from our bodies. For example, when we feel hungry, need to go to the toilet or tired. It is also how we become aware of the physical sensations linked to our emotions, like feeling tense when stressed or relaxed when calm. Like when our hearts start to race because we’re nervous, that’s interoception at work.

For children, learning to recognise these internal signals can help them become more aware of their emotions and better equipped to manage them. This skill is especially important for maintaining mental health, as it allows children to catch and manage their emotions before they become overwhelming.

Why is Interoception Important?

I like to ask parents what changes occur to your child’s body when they are experiencing an unpleasant emotion. Then I ask, does your child know of these changes? Often children are very good at recognising body cues from adults and what emotion they are experiencing but not as commonly themselves. When children can identify what’s happening in their bodies, they’re better able to understand their emotions. For example, they might notice that their heart is racing or their stomach feels tight when they’re anxious. Recognizing these physical signs allows them to take action—such as taking deep breaths or finding a quiet space to calm down—before the emotion grows too strong.

Interoception also helps children develop emotional regulation skills, which are essential for navigating daily challenges and building positive relationships with others. By becoming more aware of their physical sensations, children can make informed choices about how to respond to their emotions.

Ways to Teach Interoception Skills at Home

You don’t need any special equipment to help your child develop interoception skills for their emotions. Here are some simple strategies to incorporate into your daily routine:

1. Body Check-ins

Encourage your child to take a moment to check in with how their body feels. You might ask questions like:

• “How does your body feel today?”
• “Do you feel any tightness or relaxation in your muscles?”
• “Is your heart beating fast or slow?”

This helps your child become more aware of physical sensations and start to link them with their emotions.

2. Attention to their breathing

Deep breathing exercises are a great way to help children calm their bodies and minds. Teach your child to take slow, deep breaths when they notice their heart racing or their muscles tensing. This can help them feel more in control of their emotions.

3. Reflecting with them

Identifying changes and reflecting this back to your child can also help them build up awareness. I might say something like “ I notice you’re eye brows change and your arms are folded when you get angry about something, does anything else happen?”. For a lot of children, it is helpful for their parents to model this skill and explain what changes occur in your body and how you feel the difference. Speaking more openly can encourage your child to reflect themselves to better pick up their bodily sensations and changes.  

Conclusion

Using these simple tools can help our little ones identify their own and others emotions faster and build their emotional intelligence. By encouraging your child to tune into their body’s signals, you’re giving them a valuable tool for navigating emotions in a healthy way. These skills are not only helpful in childhood but can benefit them throughout their lives.

Resources to Support Interoception Learning

If you’re looking for additional resources to help your child develop interoception skills, here are some great Australian and New Zealand programs:

1. The Interoception Curriculum by the Australian Association for Special Education – This resource provides practical strategies for teachers and parents to help children develop interoception skills. It includes activities designed to improve awareness of bodily sensations and emotional responses. You can find more information on their website: AASE.
2. The Fidgety Feet Program from New Zealand – This program uses movement and mindfulness techniques to help children understand their body’s signals. It is ideal for younger children and offers a gentle introduction to interoception skills. More details are available at Fidgety Feet.
3. The Brave Hearts Program by Australian Psychological Society – Focused on emotional awareness and resilience, this program helps children manage emotions such as anxiety and stress. It’s a valuable tool for teaching interoception in a supportive way. You can learn more at Australian Psychological Society.

Charlotte | Student Wellbeing Program - Psychologist