Welcome to Week 15 of Your Healing Journey!
Last week, we focused on learning to trust your personal alarm system. This week, we’ll explore interoceptive awareness and understanding your inner signals, which are crucial for reconnecting with your body after trauma.
I’m Monica, a trauma therapist based in New York City. My practice focuses on using cutting-edge, evidence-based treatments to help people heal from trauma and get on with living the lives they’re meant to have. This blog is a space to share insights, tools, and support to aid in your recovery process.
What is Interoceptive Awareness?
Definition
Interoceptive awareness is the ability to perceive and understand internal bodily sensations, such as hunger, thirst, pain, and emotional states. It involves being attuned to the messages your body sends and interpreting them accurately.
Importance in Trauma Recovery
Trauma can disrupt interoceptive awareness, making it difficult to trust and understand your body’s signals. Reconnecting with these signals is essential for self-awareness and emotional regulation. When you can accurately interpret your body's signals, you are better equipped to meet your needs and manage your emotions.
Relationship Between Interoceptive Awareness and the Autonomic Nervous System
The Autonomic Nervous System (ANS)
The autonomic nervous system regulates involuntary bodily functions, including heart rate, digestion, and respiratory rate. It consists of two main branches:
- Sympathetic Nervous System (SNS): Activates the body's "fight or flight" response during perceived threats.
- Parasympathetic Nervous System (PNS): Promotes "rest and digest" activities, helping the body return to a state of calm.
Trauma and ANS Dysregulation
Trauma can lead to dysregulation of the ANS, causing the body to remain in a heightened state of arousal or shutdown. This dysregulation can disrupt interoceptive awareness, making it difficult to accurately perceive and respond to bodily signals.
Interoceptive Awareness and ANS Functioning
Enhancing interoceptive awareness can help regulate the ANS by promoting a balance between the sympathetic and parasympathetic systems. Practices that improve interoceptive awareness, such as body scan meditation and intuitive eating, can support ANS regulation and overall emotional well-being.
Techniques to Enhance Interoceptive Awareness
Body Scan Meditation
A body scan meditation involves focusing on different parts of your body, noticing sensations without judgment. This practice helps you tune into your body's signals and fosters a deeper connection with your physical self.
Intuitive Eating
Intuitive eating is an evidence-based approach shown to increase interoceptive awareness. It involves paying attention to the sensations of hunger, fullness, and the taste of food, and responding to these cues without judgment. This practice helps you reconnect with your body’s natural cues and fosters a healthier relationship with food.
Gentle Movement
Engage in gentle physical activities like yoga or stretching to increase body awareness. Focus on how your body feels during each movement. This can help you become more attuned to your physical sensations and improve your interoceptive awareness.
Practical Exercise: Enhancing Interoceptive Awareness
1. Daily Body Scan:
- Set aside time each day to practice a body scan meditation. Notice sensations in different parts of your body, starting from your toes and moving up to your head. This practice can help you become more aware of your body’s signals and improve your ability to interpret them.
2. Intuitive Eating Practice:
- During meals, take time to eat slowly and notice the sensations of hunger, fullness, and taste. Reflect on how intuitive eating affects your relationship with food. This practice can help you reconnect with your body’s natural cues and foster a healthier relationship with food.
3. Gentle Movement Routine:
- Incorporate gentle movements into your daily routine. Pay attention to how your body feels during and after the activity. This can help you become more attuned to your physical sensations and improve your interoceptive awareness.
Reflection Questions
1. How often do you notice your body’s signals? Reflect on the frequency and circumstances that help or hinder your awareness of your body’s signals.
2. What physical sensations do you experience during different activities? Identifying these sensations can help you recognize patterns and improve your interoceptive awareness.
3. How can you incorporate practices to enhance your interoceptive awareness into your daily routine? Consider small, manageable changes you can make to support this practice.
What’s Next?
Next week, we’ll explore exercises to get to know and trust yourself better. These practices will help you reconnect with your body and mind after trauma.
Don't forget to sign up for my Virtual Workshop to learn tools and techniques for managing stress during the holidays. November 8th is the last day for Early Bird Registration.
Learn more about it here.
Thank you for being here and for taking this important step. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.
Comments