Interoception is like your body’s secret language. Imagine trying to navigate life without speaking this language—missing the signals when your stomach is grumbling, not realizing your heart is racing with anxiety, or suddenly snapping at someone only to discover hours later that you were hungry all along (hello, hangry mode!). For high-masking autistic adults with ADHD, this is often the norm, not the exception.
So, what’s interoception exactly? Let’s break it down. You know how you have your main senses—seeing, hearing, touching, etc.? Well, interoception is like the VIP backstage pass that tells your brain what’s happening inside your body. It’s how you know you’re thirsty, when your bladder is about to burst, or when that gut feeling tells you something’s off. But for those of us juggling the complexities of autism and ADHD, the interoceptive signals can be fuzzy, distorted, or even MIA.
What is Interoception?
Interoception refers to the body’s ability to sense and interpret internal signals, kind of like having an internal GPS for your physical and emotional states. It includes things like recognizing hunger and thirst, knowing when you’re too hot or too cold, and sensing emotions such as stress or excitement. For neurotypical folks, this is just part of being human. But for high-masking autistic adults with ADHD, it can feel like trying to read a map with all the street names blurred out.
When interoception is disrupted, it’s like driving a car without a fuel gauge or warning lights—you might keep going until you’re suddenly out of gas on the side of the road. High-masking autistic adults often become masters at ignoring these signals, pushing through pain, exhaustion, or anxiety just to appear “normal.” Meanwhile, ADHD adds a layer of impulsivity and distractibility, making it even harder to pay attention to what’s happening inside.
Interoception and High-Masking Autistic Adults with ADHD
“High masking” means camouflaging autistic traits to fit in. If you’re a high masker, you’re likely acutely aware of what’s expected socially and work tirelessly to meet those expectations. But here’s the kicker: all that energy spent masking often means tuning out your own needs. Add ADHD into the mix, and you’ve got a recipe for missing important interoceptive cues. You’re so busy paying attention to everything outside that what’s going on inside gets drowned out like a faint radio signal in a noisy room.
Adults with ADHD tend to have difficulties with awareness of bodily signals due to distractibility. Ever sit down to work and suddenly realize you haven’t eaten in hours? Yup, that’s interoception getting lost in the ADHD shuffle. When you pair that with high-masking autism, it’s like trying to juggle while blindfolded—the cues are there, but they’re jumbled and hard to catch.
How Does This Show Up in Everyday Life?
Let’s get into the nitty-gritty of how interoceptive challenges show up:
Emotional Dysregulation: Imagine anxiety creeping up on you with a rapid heartbeat, muscle tension, and shortness of breath—but you only notice it when it’s at a full-blown 10 out of 10. By the time you’re aware, it feels like a panic attack that came out of nowhere. Understanding emotions can be so tied to bodily sensations, but when those signals are muffled, regulating emotions becomes a guessing game.
Self-Care Struggles: Ever forget to eat, drink, or sleep until you’re on the brink of a meltdown? Many high-masking adults are so disconnected from their internal signals that basic self-care becomes an afterthought. You might look “fine” on the outside, but inside you’re a ticking time bomb of unmet needs.
Overwhelming Fatigue and Burnout: High masking is exhausting, and when you add the constant mental gymnastics of ADHD, burnout isn’t far behind. Your body may be screaming for a break, but if interoception is dulled, you’re likely to push on until you’re running on empty.
Chronic Pain and Health Issues: Ignoring body signals can lead to more serious consequences. Unaddressed hunger, thirst, or pain can result in digestive problems, migraines, or chronic illnesses. Many high-masking adults don’t recognize how bad they feel until they’re already deep into burnout or a health crisis.
Why Addressing Interoception Matters
Okay, so why does this matter? Because improving interoception is the secret to unlocking better emotional regulation, self-care, and even social interactions. It’s about finally tuning into what your body has been trying to tell you all along. When interoceptive awareness is intact, you can catch the early signs of stress before you’re in meltdown mode, take a snack break before getting hangry, and even navigate emotions more smoothly.
Tips for Building Interoceptive Awareness
Here’s the fun part—there are ways to strengthen your interoceptive abilities! Like with anything, it takes practice and patience. Here are some strategies to get started:
Mindful Body Scans: Think of this as checking your internal weather report. Take a few minutes to mentally scan your body from head to toe. What’s tight, what’s relaxed, what feels good, what doesn’t? Over time, this practice can help you become more familiar with the landscape of your body.
Labeling Your Emotions: The next time you feel “off,” ask yourself, “What am I feeling, and where do I feel it?” You might notice your shoulders are tense when you’re anxious or your jaw is tight when you’re frustrated. Identifying these connections can help decode emotions.
Set Alarms for Self-Care: Need a nudge to eat, drink, or take a break? Use your phone! Set gentle reminders to check in with yourself every few hours. Ask, “Am I thirsty? Hungry? Tired?” Give yourself permission to actually respond to those needs.
Get Moving: Physical activities like yoga, stretching, or even just dancing around your living room can increase interoceptive awareness. These activities make you pay attention to how your body feels and help strengthen the mind-body connection.
Use Visuals: Sometimes, it helps to see your signals. Use charts or apps that track mood, hunger, and other body sensations to help spot patterns. Over time, this can help you become more attuned to your internal states.
Wrapping It Up
Interoception is like your internal Google Maps, guiding you to your own needs and emotions. When you’re a high-masking autistic adult with ADHD, that GPS can go haywire, leaving you feeling lost, overwhelmed, or disconnected from yourself. But it’s not a lost cause! With the right tools and a bit of patience, you can strengthen your interoceptive awareness and start tuning into those signals that help you stay balanced and, dare I say it, a little more human.
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Citations
Mahler, K. (2016). Interoception: The Eighth Sensory System. AAPC Publishing.
Craig, A. D. (2002). How do you feel? Interoception: The sense of the physiological condition of the body. Nature Reviews Neuroscience, 3(8), 655-666.
Dunn, W., & Bennett, D. (2002). Patterns of sensory processing in children with attention deficit hyperactivity disorder. OTJR: Occupation, Participation and Health, 22(1), 4-15.
Keywords
Interoception, high-masking autism, ADHD, emotional regulation, self-care, burnout, neurodivergent, sensory processing, adult ADHD, autistic adults, neurodiversity
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