Mind Over Matter? Not Quite. The Interoceptive Science Behind Better Decisions

By Dr. Meagan Yarmey, PhD, MA, MSW, RSW

You can read the room. But can you read your own body?

Most high performers are trained to out-think, out-strategize, and out-hustle. That MBA? Useful. That leadership retreat in Banff? Inspiring. But here’s the catch: if you can’t sense your own internal state—tension, breath, fatigue, pain—you’re flying blind.

Enter interoceptive awareness: your ability to perceive what’s happening inside your body. Not in a mystical, crystal-rubbing kind of way. In a measurable, scientifically-supported way that elite athletes, Navy SEALs, and emotionally intelligent leaders are already using.

You know who mostly ignores it? Burned-out professionals who’ve been taught to override every internal signal in pursuit of "success."

What Is Interoceptive Awareness, and Why Does It Matter?

Interoception is your ability to detect internal signals: heartbeat, breath rate, muscle tension, even gut sensations. It helps you notice when you’re hungry, exhausted, overstimulated, or emotionally activated—before you snap at your partner or fire off that regrettable email (Khalsa et al., 2018).

It’s not woo. It’s neuroscience.

Studies link strong interoceptive awareness to better decision-making, emotion regulation, and stress resilience (Critchley & Garfinkel, 2017). People with high interoceptive sensitivity are less likely to burn out, more likely to recover faster from setbacks, and better able to stay grounded under pressure.

In other words: this is not about being "in touch with your feelings."

It’s about being in touch with the control panel of your nervous system.

High Performers: Trained to Override

The irony? High achievers are often the worst at this. Years of conditioning reward you for ignoring signals from your body. Feel tired? Push through. Jaw tight? Must be productivity. Haven’t taken a deep breath since Q2? Don’t be dramatic.

But what if that inner tension you’re ignoring is the reason you can’t sleep? Can’t focus? Or keep flipping between anxiety and apathy like a bad Netflix special?

The Science Behind the Signal

Science meets psychology - Interoceptive Awareness

Your interoceptive system is housed in areas like the insula and anterior cingulate cortex—regions responsible for mapping your inner state and signaling when something’s off (Craig, 2002).

When you chronically override those signals, your nervous system doesn’t stop trying to communicate. It just turns up the volume. Cue stress, insomnia, irritability, digestive issues, and eventually: burnout.

A Micro-Check You Can Try (Right Now)

Let’s experiment. Right here.

Is your jaw clenched?

Are you breathing from your chest or your belly?

Can you feel your feet on the floor?

When was the last time you felt hunger—or fullness?

If you’re blanking or guessing, your interoceptive radar might need a tune-up.

Therapy That Trains You to Tune In

Here’s where I come in. As a social psychologist, clinical social worker, and longtime Zen shiatsu practitioner, I work at the intersection of mind, body, and evidence-based care.

My clients are not the fall-apart kind. They’re the hold-it-together-while-crumbling-inside kind. They don’t need platitudes. They need precision.

We use tools from:

Cognitive Behavioral Therapy (CBT) to catch cognitive distortions that trigger overdrive (Beck, 2011),

Acceptance and Commitment Therapy (ACT) to build psychological flexibility (Hayes et al., 2011),

Somatic and mindfulness-based approaches to reconnect you with your nervous system in real-time (Keng et al., 2011).

Because regulating your body is what allows you to lead your life.

Final Thought

Leadership isn’t just about vision. It’s about sensation. And when you can sense your own system, you can move from reaction to response. From burnout to wisdom. From white-knuckling to leading with presence.

Ready to stop dragging your body through your day?

Let’s talk.

References:

Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

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.

Critchley, H. D., & Garfinkel, S. N. (2017). Interoception and emotion. Current Opinion in Psychology, 17, 7–14.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.

Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.

Khalsa, S. S., Adolphs, R., Cameron, O. G., Critchley, H. D., Davenport, P. W., Feinstein, J. S., ... & Paulus, M. P. (2018). Interoception and mental health: A roadmap. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 3(6), 501–513.