INTEROCEPTION:

Interoception: Listening to Your Body’s Internal Signals

Interoception is your brain’s ability to sense and interpret signals from inside your body. It’s how you know when you’re hungry, thirsty, anxious, or calm. In active addiction, alcohol disrupts this inner communication system, dulling certain signals while amplifying others. This can lead to confusion about what you truly need—mistaking thirst for cravings, or stress for a reason to drink.

When you enter sobriety, interoceptive awareness often feels muted or distorted at first. But over time, as your brain heals, you begin to reconnect with these signals. This skill is vital in recovery because it helps you identify what your body is truly asking for, rather than automatically reaching for alcohol.

Here’s how improving interoception supports sobriety:

• Recognizing cravings versus needs. By tuning in, you can distinguish between a craving for alcohol and a need for rest, water, or emotional support.

• Better emotional regulation. Noticing physical cues of stress—like a tight chest or shallow breathing—lets you intervene before emotions spiral.

• Increased self-compassion. Understanding your body’s signals helps you respond with care instead of judgment.

Practical ways to strengthen interoceptive awareness:

• Body scans. Spend a few minutes daily noticing sensations from head to toe without judgment.

• Breathwork. Focusing on your breathing is a direct way to tune into inner signals and calm the nervous system.

• Mindful movement. Yoga, stretching, or walking meditations improve the brain’s ability to track internal states.

• Journaling. Reflect on physical feelings before and after different activities to build awareness patterns.

In my journey, I discovered that so many of my cravings were really signals from my body asking for something else—connection, food, rest, or calm. The more I listened, the easier it became to meet those needs directly rather than with a drink.

Sobriety deepens the connection between mind and body. By strengthening interoception, you gain a powerful internal guide to navigate recovery with clarity and care.

To accurately listen to your body’s signals, you have to become more aware of them. That’s exactly what I help my clients do in my Sober Reset Program. If you’re interested in hearing more about it, please check out this website: https://www.alexsgarner.com/1-step-sober