We’re back for our second post in our 5 part series all about interoception. Interoception is the body’s ability to understand its internal signals, like hunger, thirst, or needing to use the bathroom. For children who struggle with interoceptive awareness, daily life can be challenging. Whether they’re not recognizing when they need a drink or becoming overwhelmed by emotions they don’t understand, parents can play an essential role in helping children tune into these important body cues.
Here are five ways you can support your child’s interoception at home:
1. Mindfulness and Body Scanning Exercises
One of the best ways to help your child improve interoception is through mindfulness. Practicing body scans—where a child takes a moment to mentally check in with each part of their body—can increase awareness of internal signals. Here’s how you can do it:
- Have your child sit in a quiet, comfortable spot.
- Guide them to take deep breaths and focus on different parts of their body.
- Ask questions like, “How does your stomach feel? Are you hungry or full? How does your chest feel? Is your heart beating fast or slow?”
These simple exercises encourage children to pay attention to their internal state and can be adapted for different ages.
2. Use Visuals and Charts for Tracking Cues
For younger children or those who struggle with abstract concepts, visuals can help. Create charts that list common body cues, like hunger, thirst, tiredness, or the need to use the bathroom. Throughout the day, ask your child to check in with their body and point to how they’re feeling on the chart.
For example, after meals, ask, “Are you still hungry or feeling full?” Over time, this practice can help children become more in tune with their body’s needs and learn to recognize these cues earlier.
3. Engage in Sensory-Rich Play
Interoception is closely tied to the body’s sensory system. Engaging in sensory-rich activities, such as water play, sand, or even yoga, helps children become more aware of their body’s boundaries and internal signals. For example, during water play, you can ask your child to notice how their body feels when their hands are cold or warm.
Yoga, in particular, is a fantastic tool because it combines movement, body awareness, and mindfulness. Simple yoga poses can help children tune into how their muscles feel, how they’re breathing, and whether they’re relaxed or tense.
4. Create Routine “Check-In” Moments
Building regular check-ins into your child’s routine is another great way to help them practice interoceptive awareness. For instance, before meals, bedtime, or during transitions, ask your child to take a moment to reflect on how their body feels. Over time, these routine check-ins will help them learn to pause and evaluate their needs throughout the day.
- Before bed: “Are you feeling tired? What do you think will help you fall asleep faster?”
- After playtime: “How does your body feel? Are you thirsty after running around?”
5. Model Interoception in Daily Life
Children learn a lot from observing adults. By modeling interoception, you can help your child see how to check in with their own body. For example, you might say, “I’m feeling a little hungry. I’m going to grab a snack” or “I’m getting tired. I think I’ll take a break.”
By demonstrating how you respond to your own internal cues, you show your child that it’s normal and important to pay attention to these signals.
Conclusion
Supporting your child’s interoception at home doesn’t have to be complicated. By integrating mindfulness, sensory-rich activities, and regular check-ins into your daily routine, you can help your child build a stronger connection to their body’s internal signals. These strategies, combined with occupational therapy, will support your child in developing better self-awareness and regulation over time.
