Navigating Emotions
Practical Tips to Improve Alexithymia & Interoception
Navigating the complex world of emotions can be incredibly challenging for many neurodivergent individuals, including those of us who are autistic and ADHD. Many of us experience alexithymia, making identifying and processing our feelings challenging. Some of the biggest challenges I’ve faced are poor self-awareness and difficulty recognizing and expressing emotions, which impact my social interactions and relationships.
Interoception, the ability to sense the body’s internal state, is crucial in emotional awareness and regulation. By exploring the connections between alexithymia, interoception, and emotional regulation, we can discover strategies to improve emotional understanding and overall well-being.
Seeking to Understand Emotions
In pursuit of understanding our emotional selves, the concept of interoception has emerged as a crucial area of focus. Interoception is our ability to perceive and understand the internal signals of our body, including hunger, heart rate, and the need for air. This internal awareness extends to a profound understanding of our emotional landscapes. I struggle to differentiate between the physical sensations in my body and the emotions I am feeling. In other words, it’s hard for me to connect physical sensations with specific emotions. I often find it challenging to label my feelings and understand what I am experiencing. This difficulty extends to my interactions with others, as I usually struggle to interpret or recognize the emotions they may be experiencing. By enhancing interoceptive awareness, I may become more attuned to my physical state and gain profound insights into my emotional well-being.
Interoception stands at the crossroads of body, mind, and emotions, bridging our physiological sensations to emotional experiences. A deficit in interoception can make us out of sync with our emotional states, often described as alexithymia, where many of us find it challenging to identify and describe our feelings.
Understanding the Connection
Alexithymia and interoception are closely linked. Interoception allows us to understand how our bodies respond to emotions; for example, a racing heart may indicate anxiety, while a heavy feeling in the chest may signal sadness. Recognizing these physical cues can be challenging for individuals with alexithymia, making it hard to identify and manage their emotions effectively. Emotional regulation, the process of managing the experience and expression of emotions, can be particularly challenging for individuals dealing with these factors.
Some Practical Tips for Improving Emotional Awareness and Regulation
1. Mindfulness and Body Scanning
Practice Mindfulness Meditation
Engage in regular mindfulness meditation to increase awareness of bodily sensations and emotions. Start with short daily sessions focused on the breath and progress to mindfully observing thoughts and feelings.
Traditional meditation has been a challenge for me. I need help to sustain focus on most traditional mindfulness meditation practices. Instead of sitting still with my eyes closed, I have found that standing meditation and movement meditation, such as walking, slow and mindful yoga practice, or Qigong, with my eyes gently open, have been more effective.
Body Scanning
Participate in body scanning exercises, paying attention to different body parts. This practice can help recognize the physical sensations associated with emotions.
Progressive muscle relaxation exercises are an excellent way to include a body scan. The idea behind these exercises is to focus on tightening and then relaxing one body area at a time as you move from head to toe. This practice is a great way to become more aware of body sensations and bring attention to each area.
2. Journaling
Keeping a daily journal can help you identify and express emotions. Document events, reactions, and any physical sensations you experience. Over time, you may notice patterns that make connecting physical feelings with emotional states easier.
In my previous articles (here, here, and here), I have mentioned the benefits of nontraditional journaling practices. I have found great value in using the Rosebud app to dictate my journal entries verbally. This app records and engages with my entries, prompting me to delve deeper into my thoughts and emotions. It helps me identify patterns, provides a weekly summary, and points out areas for personal growth. This daily practice has significantly improved my self-awareness.
3. Emotion Cards or Apps
For those like me struggling to name emotions, using emotion cards or apps can help identify feelings. These tools often provide a wide range of emotions and help expand one’s emotional vocabulary.
I recently discovered a relatively new evidence-based app, Animi, designed to help people with alexithymia become more emotionally aware. According to its website, “Animi is the first app dedicated to improving alexithymia, emotional awareness, and emotional intelligence.” The app is free, and I’m still exploring it to see if it’s the right tool for me. If you decide to try it, please share your experience using it.
4. Engage in Physical Activity
Regular physical activity can enhance interoceptive awareness and emotional regulation. Activities such as yoga, Tai Chi, or moderate walking can strengthen your connection to the body and its emotional signals.
Gardening, yard work, stretching, walking, and yoga have been life-saving practices in my daily life. I accept that I have sensory processing differences and that I’m a sensory seeker who feels calmer and more grounded in my body when I engage in different physical activities. According to a sensory integration clinic website, “Many individuals with SS [sensory seeking] benefit from ‘slow, heavy work’ proprioceptive input. This includes tasks that involve sustained pushing, pulling, and carrying (e.g., Jumping, pulling a heavy wagon, carrying heavy objects, animal walks, wall pushes) input simultaneously.” Each activity I’ve listed above and like engaging in has some physical aspects recommended for sensory seekers.
As an autistic ADHDer who likes routines, completing tasks, and feeling accomplished, gardening and yard work are very satisfying physical activities. Recently, I’ve been weeding, planting, and mulching. The work is physical and laborious, but it is worth it--both for the beauty and my mental and physical health.
5. Coaching and Therapeutic Support
A coach or therapist experienced in neurodiversity can offer tailored approaches that consider the unique experiences of neurodivergent individuals, providing reassurance and guidance on the path to emotional well-being.
There are many excellent coaches and therapists available who can provide individual support. Finding someone mindful of neurodivergence is crucial to accommodate our unique perspectives and challenges. So far, I’ve been fortunate to find a therapist who resonates well with me through the Better Help app. Previously, I’ve mainly experienced local, in-person counseling sessions. However, currently, I prefer virtual sessions, which I can accommodate from anywhere, including the comfort of my home.
6. Sensory Integration Activities
Participating in sensory integration activities, such as sensory play with different textures, using weighted blankets, or interacting with textured objects, can help improve interoceptive awareness.
I love yard work and gardening because they are my favorite physical and sensory integration activities. As a child, I hated getting my hands and clothes dirty, which resulted in many meltdowns. However, as an adult, I have transformed these sensations with time into something I enjoy by engaging in various sensory activities outdoors, addressing the underlying feelings and emotions associated with getting dirty and not being punished for making a mess. While I’m not particularly eager to touch certain textures, I now wear gardening gloves to avoid them. I can efficiently complete outdoor work without much stress or any meltdowns.
7. Social Connections and Communication
Building strong and supportive relationships can provide a safe space for exploring and expressing emotions. Support groups and group therapy sessions offer opportunities to practice emotional articulation in a supportive environment.
I’ve participated in different autism and ADHD support groups through both the Better Help app and ADDA+ online community. My experiences have been mostly positive and encouraging to meet other neurodivergent people and discuss our unique everyday life experiences. The groups have been affirming and meaningful to me and my personal growth. The support groups that have worked best for improving interoception have been those led by a professional therapist with experience navigating neurodivergent groups.
Moving Forward
For neurodivergent individuals dealing with alexithymia, interoception, and emotional regulation, the journey to emotional understanding and health is personal and ongoing. It’s about finding the right balance between self-exploration, practical strategies, and professional guidance.
By embracing a compassionate approach to self-awareness and utilizing supportive practices, the complex interplay of emotions and sensations can become less daunting and more enriching. This journey is about understanding oneself better, particularly how we relate to our feelings and bodily sensations, and it’s a significant step toward improved mental health and overall well-being.
Please support my writing by liking, sharing, and subscribing. Thank you!
About David Rich Sol:
As a child, I wished to exchange my brain for someone else’s. Growing up, I felt misunderstood and lonely. If only I had received my confirmation of neurodivergence when I was a child, I could have avoided some trauma and emotional pain.
Now, as a late-discovered (and diagnosed) Autistic ADHDer, everything is finally making more sense, and I’m rediscovering and loving myself. I spent many years figuring out “what’s wrong with me,” only to discover nothing was “wrong with me.” I’m just not neurotypical (that is, I’m neurodivergent). Not better, not worse—just different.
My intent with Courage To Love Yourself is to rewrite and share my story and insights and help others better understand and accept themselves. I hope you learn to love and accept yourself to live a healthy, happy, and joy-filled life.
Check out my website: https://couragetoloveyourself.com.