Didn’t notice you were hungry until you were shaking? That might be interoception.
Your hidden sense
Interoception is your sense of what’s happening inside your body. Hunger, thirst, tiredness, pain, temperature. Differences are common in autistic and ADHD people.
You’re not ignoring your body. The signals arrive late.
Interoception is the sense that tells you what is going on inside your body: hunger, thirst, tiredness, pain, temperature, needing the toilet. In many autistic and ADHD people it works differently. Signals may be faint and arrive late, so you only notice hunger when you are shaky. Or they may be very strong and hard to interpret. Emotions are partly felt in the body as well, which is one reason they can be hard to name.
Two ways it can go
Side by side, it looks like this:
| Signals muted | Signals too loud |
|---|---|
| Not noticing hunger | A heartbeat feels alarming |
| Missing thirst | Hunger feels urgent and huge |
| Not feeling tired | Small aches feel big |
| Late toilet signals | Anxiety feels physical |
Many people have a mix of both.
What it can look like
You might recognise some of these:
- Realising you haven’t eaten all day
- Only noticing the cold once you’re shivering
- Feeling “bad” without knowing why
- Emotions showing up as stomach aches
- Pushing on until you suddenly crash
Check in
- Body scans: A quick head-to-toe check.
- Alarms for basics: Eat, drink, toilet, stretch.
- Eat by the clock: Not only by hunger.
- Water in sight: A bottle you’ll see.
- Notice patterns: A headache can mean thirst.
Learn your signals
- Keep a body diary: Link feelings to causes.
- Name what you notice: Tight, heavy, buzzy, empty.
- Ask what it might be: Hungry, tired, or overwhelmed?
- Move your body: It can make signals clearer.
- Get support: An OT can help with interoception.
Where to start
Until the signals are clearer, use the clock. Set reminders to eat, drink and take breaks, and keep water where you can see it. Check in with your body at set times and ask what you notice. With practice the patterns get easier to read. Do not ignore pain or symptoms that worry you.
The bottom line
Your body is talking. You’re learning its language.
This post is for awareness, not medical advice. If you have pain or worrying symptoms, please talk to your GP.
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