01/08/2025
🌡️ "Why Am I Feeling Like This?"
Understanding Interoception and Emotional Regulation with Sensory Ladders
Have you ever asked your child why they’re upset, and they say, “I don’t know”? Or have you noticed they go from calm to overwhelmed in seconds—with no clear reason?
You’re not alone. Many children struggle with emotional regulation, and one of the hidden reasons behind this is a lesser-known sense called interoception.
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🧠 What is Interoception?
Interoception is your child’s “body sense”—the sense that tells them what’s happening inside their body.
It helps them notice things like:
“I’m hungry.”
“I need the toilet.”
“My heart is beating fast.”
“I’m tired.”
“I feel nervous.”
If a child has poor interoception, they might not recognise or understand these body signals. That makes it much harder for them to regulate their emotions or behaviour, especially when their needs are unmet.
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🔄 Interoception and Emotional Regulation
Emotions start in the body. A racing heart might mean fear, excitement, or anxiety. Tummy butterflies could mean nervousness—or hunger.
But if your child doesn’t notice or understand these signals, they can’t act on them.
So instead of saying:
> “I’m tired and need a break,”
they may have a meltdown.
Or instead of:
“I’m thirsty,”
they might get irritable or withdrawn.
This isn't bad behaviour. It’s a disconnect between the body and the brain.
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🪜 What is a Sensory Ladder?
A Sensory Ladder is a visual and practical tool that helps children recognise, communicate, and respond to how they’re feeling throughout the day.
Think of it like steps on a ladder:
Bottom rung: "I feel slow and tired."
Middle rungs: "I feel just right—calm, focused, okay."
Top rung: "I feel overwhelmed, angry, too fast."
Sensory Ladders support interoceptive awareness, giving children a way to make sense of their body signals and choose helpful actions to regulate themselves.
This tool was developed by Occupational Therapist Kath Smith as part of The Sensory Project. You can learn more and access free resources at:
👉 https://sensoryproject.org/sensoryladders/
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👨👩👧 How Can Parents Support This at Home?
Here are some easy and effective ways to support your child’s interoception and emotional regulation using Sensory Ladders:
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🕵️♀️ 1. Be a Body Detective Together
Help your child notice what their body is telling them:
“Is your heart beating fast or slow?”
“Is your tummy full, empty, or hurting?”
“Do your muscles feel tight or floppy?”
These questions build awareness and connection.
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🎨 2. Create a Personal Sensory Ladder
Draw or print a ladder together. Label each rung with:
Colours, pictures, or emojis to match feelings
Descriptive words (e.g., “volcano,” “wobbly,” “calm and ready”)
What helps at each step (e.g., cuddles, deep breaths, a snack, movement)
Stick it somewhere visible—on the fridge, bedroom door, or a clipboard.
You can download templates and learn more at:
👉 https://sensoryproject.org/sensoryladders/
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🧘 3. Practice Regulation Strategies
Once your child can identify how they feel, they can start choosing what helps. Try:
Blowing bubbles or using pinwheels for calming
Animal walks, bouncing, or swinging for alerting
Weighted blankets or slow music for grounding
Help them link their strategy to the ladder:
> “You’re at the top step—what could help you climb back to the middle?”
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📚 4. Use Stories to Build Awareness
While reading or watching TV, ask:
“How do you think their body feels?”
“What step are they on?”
“What would help them feel better?”
These conversations help children understand emotions in others, too.
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🌈 Final Thought
When children understand what their body is telling them, they can begin to make sense of their feelings—and their reactions. Interoception is the foundation. A sensory ladder gives them the structure to respond.
By helping your child tune in, you’re giving them lifelong tools for managing their emotions, behaviours, and energy.
To explore Sensory Ladders and access practical tools to use at home, visit:
👉 https://sensoryproject.org/sensoryladders/
