The Role of Interoception in Anxiety Management for Kids
Written By: Dr. Jeanette Sawyer-Cohen
Have you ever watched your child freeze before school with a tummy ache, only to realize later it was worry, not illness? Or maybe they burst into tears and say, “I don’t know why—I just feel weird.” As parents, these moments can leave us feeling helpless and confused. But what if part of the answer lies not just in their emotions, but in how they feel those emotions inside their body?
This is where interoception comes in—the lesser-known sense that helps us recognize internal body cues like hunger, thirst, a racing heart, or a tight stomach. For kids with anxiety, understanding and strengthening this “inner compass” can be a game-changer. In this post, we’ll explore how interoception influences anxiety, how to spot when your child may be struggling with it, and most importantly, how you can gently guide them toward feeling safer and more in control from the inside out.
How Anxiety and Interoception Are Intertwined
When children experience anxiety, it often shows up first in their bodies—before they can name it, before they even understand what’s happening. A racing heart, sweaty palms, a tight stomach, or a lump in the throat are all physical signs that something inside them feels off. This is the world of interoception, our internal sense that helps us notice and interpret the state of our bodies. For kids, especially those prone to anxiety, interoception can either be a powerful anchor or a confusing storm.
Interoception acts as the body’s messenger. It tells us when we're hungry, tired, full, or in need of the bathroom—but it also cues us into emotional states. The flutter in a child’s belly before a class presentation isn’t just nerves; it’s their body signaling, “This matters to me.” However, for a child who struggles to interpret those internal cues, the signal can become overwhelming or misread. A stomach flutter might feel like danger. A quickening heart might trigger panic. And because the sensation is uncomfortable and unfamiliar, the child may catastrophize it: “Something is wrong with me.”
This misinterpretation can create a distressing loop. The child feels something in their body they can’t name or soothe. That confusion fuels anxiety, which intensifies the body sensations, which then deepen the fear. It’s not a lack of coping skills—it’s a breakdown in the communication between body and brain. And over time, if kids don’t learn to decode those signals, they may start avoiding situations entirely just to avoid feeling those sensations again.
The good news is that this pattern isn’t fixed. The brain is plastic, and interoception can be nurtured. When kids begin to understand that their body sensations are messages—not threats—they develop a sense of agency. They realize, “Oh, that knot in my stomach? That’s how my body tells me I’m nervous.” And with that awareness comes choice: the choice to breathe, to ask for help, to move forward with curiosity instead of fear.
Understanding how closely anxiety and interoception are linked invites us, as caregivers, to shift from fixing behavior to supporting awareness. It reminds us that sometimes, the most compassionate thing we can do is sit beside a child and gently ask, “What is your body telling you right now?” Because that question doesn’t just open a conversation—it opens a door to self-trust.
Signs Your Child May Have Interoceptive Challenges
Every child experiences their body a little differently, and for some, tuning into internal signals doesn't come easily. If your child struggles with anxiety, meltdowns, or frequent confusion about how they feel, it may be worth considering whether interoception plays a role. Here are some common signs that your child might be having difficulty sensing and interpreting their internal bodily cues:
Frequent “mystery” complaints like stomach aches or headaches with no clear medical cause, especially around transitions or stressful events.
Difficulty recognizing basic physical needs, such as hunger, thirst, fatigue, or needing the bathroom, until it becomes urgent or overwhelming.
Overreacting to small body sensations, interpreting them as dangerous (e.g., “My heart is beating fast—I’m having a heart attack”).
Challenges labeling emotions, often saying “I don’t know” or “I just feel weird” when asked how they’re feeling.
Emotional meltdowns come out of nowhere, possibly triggered byan unnoticed buildup of physical discomfort or stress.
Low awareness of physical limits, such as not realizing they’re too hot, cold, or physically overexerted until it becomes extreme.
Struggles with toilet training or body regulation, sometimes persisting longer than expected developmentally.
It’s important to remember that these signs don’t mean something is “wrong” with your child—they simply suggest that they may need extra support in learning to tune in to their body’s signals. Interoception is a skill that can be strengthened over time with patience, curiosity, and connection. And you, as their parent or caregiver, are in a powerful position to help them build that bridge between body and brain.
Helping Kids Tune Into Their Internal World
Helping a child build awareness of their internal sensations is a bit like teaching them a new language—one that connects their physical body to their emotional world. For kids who experience anxiety, this connection is especially important. When children learn to notice what their bodies are telling them without fear or confusion, they begin to feel safer and more in control, even in moments of stress. But this awareness doesn’t come automatically. It has to be nurtured gently, through experience, repetition, and the steady presence of a trusted adult.
Invitation to Notice
One of the most powerful tools we can offer our kids is the invitation to notice—without pressure, without judgment. You might start by saying something as simple as, “I wonder what your body feels like when you’re calm,” or “Can you feel your heart when you’re excited?” These soft, curious questions plant the seeds of body awareness. They also send the message that sensations aren’t something to fear or ignore; they’re part of being human, and they’re worth listening to.
Daily Rituals
Some families find that daily rituals help anchor this awareness. A short body scan before bedtime, for example, can help kids check in: “Is my belly full? Are my toes warm? Does anything feel tight or tense?” For younger children, using playful language—like calling a rumbling stomach a “growling dragon” or a fast heartbeat a “drumbeat”—can make interoception feel like a fun exploration instead of a medical mystery. With older kids, journaling about body sensations or pairing emotions with physical feelings (“I feel nervous and my hands feel tingly”) can deepen the connection.
Everyone’s Body is Different
It’s also important to normalize the fact that everyone’s body talks to them differently. Some kids might be hypersensitive to their internal signals, while others are under-aware. Neither is wrong—it’s simply a difference in wiring. As adults, we can model this by narrating our own experiences aloud: “I’m feeling a little overwhelmed—my chest feels tight. I think I need to take a few breaths.” This gives kids a real-life example of how to pause, reflect, and respond to what their body is saying.
Feel at Home in Their Body
Above all, the goal isn’t to have kids constantly monitoring their bodies, but to help them feel at home in them. By tuning into their internal world with curiosity and kindness, children learn that their bodies aren’t betraying them—they’re trying to help. And when a child believes their body is an ally, not an enemy, it becomes easier to meet anxiety not with fear, but with understanding.
Tools to Support Interoception and Reduce Anxiety
Once we begin helping kids notice what’s going on inside their bodies, the next step is offering them tools to make sense of—and soothe—those sensations. These tools aren’t about “fixing” anything; they’re about building a bridge between a child’s inner world and their outer experience. When used consistently, they can gently increase body awareness and reduce the intensity over time. Here are several supportive practices that can be adapted to your child’s age and needs:
1. Body Scans
This simple mindfulness activity invites your child to slowly notice different parts of their body, from head to toe. It helps them build a habit of checking in without judgment. Try doing it together during a calm moment, maybe before bed or after school.
2. Feelings Thermometers
Visual tools like color-coded charts can help kids associate internal sensations with emotional intensity. For example, a tight chest might land in the “yellow zone” of early anxiety, helping them respond before things escalate.
3. Emotion-Body Maps
Drawing or coloring where they feel different emotions in their bodies encourages kids to externalize and understand internal cues. “Show me where your worry lives today” can be a powerful way to start a conversation.
4. Breath Awareness Exercises
Tools like “belly breathing” or placing a stuffed animal on the chest during deep breathing make internal rhythms visible and calming. They also teach kids that breath is an anchor they can return to anytime.
5. Movement and Sensory Play
Activities like yoga, swinging, or jumping on a trampoline bring attention to body sensations in a playful way. Sensory tools—like weighted blankets or fidget toys—can offer calming feedback to kids who feel overwhelmed or disconnected from their bodies.
6. Parent Modeling and Language
Kids learn by watching. When you say things like, “I feel tight in my shoulders—I think I need a stretch,” or “My heart’s racing, I need to slow down,” you’re showing them it’s normal to notice and care for their body’s signals.
Remember, these tools aren’t one-size-fits-all, and you don’t need to introduce everything at once. Choose what feels natural, follow your child’s lead, and keep the focus on exploration, not correction. With time, these small practices can help your child feel more grounded in their body and more confident navigating their anxious moments from the inside out.
When to Seek Professional Support
As a parent, you know your child better than anyone. You’re attuned to the subtle changes in their behavior, their moods, and their energy. So if you’ve tried gentle tools and body-awareness practices but your child still seems overwhelmed, confused by their feelings, or stuck in cycles of anxiety, it may be time to bring in professional support. And that’s not a sign of failure—it’s a sign of wisdom and love.
Occupational therapists (OTs), particularly those with sensory integration training, are skilled at working with interoceptive challenges. They can help children become more aware of their internal signals and develop strategies to respond to them in safe, supportive ways. For example, an OT might guide a child through sensory-rich play that builds their ability to notice hunger cues or manage the physical sensations of anxiety.
Similarly, child therapists—especially those trained in somatic approaches or cognitive-behavioral therapy (CBT)—can help kids understand the connection between their thoughts, emotions, and body sensations. Through therapy, children can learn to interpret what their body is telling them and build coping strategies that reduce fear and increase confidence. And just as importantly, therapy can help parents make sense of what they’re seeing, offering language, validation, and direction in the day-to-day moments at home.
It’s also worth seeking support if your child’s anxiety is interfering with daily functioning, like avoiding school, struggling with sleep, or withdrawing from activities they used to enjoy. These are signs that their inner distress might need more scaffolding than what home tools alone can offer. You don’t have to wait for a crisis. Early support can often prevent bigger struggles down the line.
Reaching out for help isn’t about “fixing” your child. It’s about giving them—and yourself—a community of support. We all need guides sometimes, especially when we’re navigating something as tender and complex as a child’s internal world. And when a child sees that their parents trust and value professional help, they learn that it’s safe and strong to ask for what they need.
Conclusion
Learning to understand the language of the body is one of the most powerful tools we can offer our children, especially those who wrestle with anxiety. Interoception isn’t something they’re either born with or without; it’s a skill that can be nurtured with patience, presence, and compassion. By helping your child notice their internal signals without fear, you’re not just easing their anxiety—you’re building lifelong self-trust. And as you walk beside them on this journey, remember: your calm curiosity is one of the greatest gifts you can give.
At Everyday Parenting, we believe in empowering families to create meaningful connections and navigate challenges with compassion and confidence. Whether you're seeking strategies to address specific behaviors or simply want to strengthen your family bond, we’re here to support you every step of the way. Contact us today to learn how our evidence-based approaches can help your family thrive.