It’s not until hours into gardening that I notice the massive blister on my finger.
I ask my partner how they are, and they freeze in uncertainty, silence filling the room.
A close friend wakes up feeling overwhelmed but doesn’t know why, so they text me for support with decision paralysis.
These are all experiences related to interoception and alexithymia, common traits among autistic and other neurodivergent people.
What is alexithymia?
Alexithymia is the difficulty with identifying and describing emotions.
What is interoception?
Before we can understand alexithymia, we must define interoception, the perception of internal signals in the body.
Interoception describes our level of awareness of what’s happening inside our bodies and our ability to communicate those sensations.
What is cognitive processing speed?
Imagine your brain as a computer receiving information from your environment. The amount of time it takes for the computer to buffer between the moment the information is inputted and the moment it provides a response is your cognitive processing speed. In other words, how long do you need to mull over what you’ve learned before you’re ready to share an answer based on your findings?
Of course, human brains aren’t computers. They’re a lot more complicated and infinitely more mysterious. Autistic people often have a slower cognitive processing speed than allistic (non-autistic) people, but this is not a measure of intelligence. It’s a reflection of how much stimulus our brains take in and how much effort it takes to filter and sort that stimulus before reaching a conclusion. Processing speed isn’t fixed, and it can fluctuate depending on factors like how new the information is, how rested you are, what’s happening in your environment, and more.
Personal examples with alexithymia and interoception
My experience of interoception is dependent upon my focus for the day. And alexithymia, the particular kind of interoception referring to emotions, is directly connected to that focus. My focus depends on many factors, like how much is on my plate at work, what’s happening in my personal life, how well I’m performing my daily living activities, whether I’m going through a flare-up from another co-occurring condition, and so on.
Take, for example, my earlier example of gardening past the point of injury and not noticing until I need medical attention. That day, I was anxious after travelling for stressful medical appointments. I had a busy week, and my head felt full of too much information. Being on trains, in cars, and walking in unfamiliar places left me feeling disconnected from my body and eager to connect with nature. I felt talked out, and like I needed to get lost in a repetitive task to regulate, so I started pulling weeds. But since my focus was entirely on that task, and not on interoception, I didn’t notice the pain signals my body was sending me until it became obstructive.
There is no one-size-fits-all approach
Everyone’s experience with interoception is different. Some autistic people may find it relatively easy to identify and name what’s happening for them internally, while others need substantial, individualized support to get there. Some of us struggle with interoception some days and not others. Support is unique for each of us. No matter what your experience is, it’s valid, and we hope this resource can help you understand yourself better and learn about tools to help support you with alexithymia.
What helps?
Whether you’re supporting yourself or someone else, providing extra time and space is usually a good place to start. Now that you understand alexithymia, interoception, and cognitive processing speed, that should make sense! We may need to isolate, rest, and recharge while we process. Providing a safe, supportive environment during that period is essential. Practice kindness, patience, and flexibility. Once again, this is true whether you’re caring for yourself or others.
Tools like feelings wheels and charts can also be helpful, not only for self-understanding, but also for communication about emotions. Activities designed to calm your nervous system like meditation and breathing exercises can also help reduce the “noise” in our brains and bodies so it can feel easier to name and convey emotions. Remember that practice and improvement take time. It’s okay if it’s difficult, and it’s important to be patient with yourself while you’re learning something new.
What do you find helpful for alexithymia? Contact us and let us know!
