Sometimes how we feel isn’t always obvious to us. We may feel “off” and not know why. Muscle tension, an upset stomach, and an increased heart rate are all ways our bodies signal that something may be wrong internally. Knowing how to recognize and respond to these signals is called body awareness. Keep reading to learn why body awareness matters and why listening to your body is an important part of overall health and wellness.

Why is learning to listen to your body an important part of overall health and wellness?

According to Stephanie Robbins, Program Coordinator at Centerstone, paying attention to the body allows us to recognize emotional shifts more clearly. When people are struggling with their mental health, they may lack body awareness, which can lead to feeling disconnected from their bodies. “A large part of learning how to be present, how to be healthy, and how to be well is paying attention to what emotions are happening and what cues your body is sending you to indicate that you may be dysregulated,” says Robbins.

When we tune into physical sensations, we gain insight into our emotional state and can respond more intentionally, rather than ignoring or pushing through discomfort.

How does the body communicate physically and emotionally to signal that there may be stress, fatigue, or imbalance?

The body often communicates dysregulation through physical sensations. Common signs may include changes in appetite, sleep disruption, dizziness, headaches, stomach discomfort or “butterflies,” chest tightness, and a sense of heaviness in the arms or legs.

Emotional signs can include irritability, oversensitivity, emotional numbness, or feelings of shame and guilt. Robbins notes that people don’t always label emotions directly. “Most people aren’t going to say, ‘wow, I’m feeling a lot of shame today,’ but they might say, ‘my stomach is upset,’ or ‘I feel very heavy today,’ and may not necessarily make the connection.” Learning to recognize these patterns can help bridge the gap between physical sensations and emotional awareness.

What behavioral changes can indicate that someone is not listening to their body’s needs?

Behavioral shifts can also indicate that someone may be ignoring their body’s needs. One common sign is disregarding hunger and fullness cues, such as skipping meals or eating mindlessly. Continuing to overwork, over-exercise, or push through exhaustion may also suggest avoidance of emotional or physical limits.

Withdrawing from social situations can be another indicator. Some people may avoid others altogether, while others may still participate but feel disconnected or checked out. If you notice these behaviors, it can be a helpful cue to pause and check in with yourself.

What are practical ways people can start tuning into their body’s signals and recognizing patterns over time?

“From a therapy perspective, we always want this to be trauma-informed,” adds Robbins. “A lot of people have tried to dissociate out of their bodies when they’ve experienced trauma, so teaching them how to get back into their body can bring up a lot of feelings.”

Starting with mindfulness practices can be helpful, especially those focused on breath awareness and noticing how breathing changes with different emotions. Because deep breathing doesn’t work for everyone, Robbins suggests focusing on the exhale and observing how the body responds.

Other tools include noticing changes in body temperature, such as feeling hot or experiencing cold fingertips during anxiety. Emotion-sensation journaling can also be useful, helping track physical sensations that arise alongside emotions and strengthening the mind-body connection over time.

Once someone notices their body’s signals, how can they respond in healthy, supportive ways?

When you’re able to do some self-reflection and recognize what you’re needing, try to meet that need as directly as you can. If you’re hungry, eat. If you’re tired, rest. If you’re overwhelmed, practice grounding techniques.

During this time, it is also incredibly important to have a self-compassionate inner dialogue. Pay attention to how you’re speaking to yourself and try to replace criticism with understanding. Nervous system regulation is also key. Focus on breathing, finding comfort, and allow your nervous system to settle.

Centerstone also recommends reaching out to someone safe and trusted, such as a therapist, friend, or family member. Connection itself can be regulating. If increased body awareness brings up anxiety, lean on support and honor what your body is communicating in that moment.

Listening to our bodies and looking within can be intimidating, but with extra support, Centerstone can help you feel more connected to yourself. For more information about our counseling services, call us at 877-HOPE123 (877-467-3123) or visit our website.