I didn’t used to think of myself as an “emotional” person. I figured if something was really wrong, I’d know because I’d think about it. Analyze it. Solve it.

But looking back, most of my worst emotional spirals didn’t start with a thought. They started with a clench in my chest. A shallow breath. A tension in my jaw I didn’t notice until it was too late.

By the time my brain caught up, my body had already been trying to get my attention for hours.

Turns out, the body has its own language. If you learn to listen, you can catch emotional shifts long before they turn into meltdowns or shutdowns.

Today, I want to show you how.

Why this matters for Fives

As Fives, we tend to pride ourselves on awareness. But most of our awareness is mental. We track thoughts, ideas, facts, and frameworks.

We’re far less practiced at tuning into the signals coming from inside our bodies.

That’s a problem, because your body often knows you’re overwhelmed before your brain does. If you wait until your thoughts catch up, it’s already too late. You’re overstimulated, emotionally flooded, or completely shut down.

That’s where interoception comes in.

What is interoception?

Interoception is your brain’s ability to sense your internal state. Things like your heart rate, muscle tension, breathing patterns, or gut feelings.

It’s like having an internal dashboard that lets you know when you’re hungry, tired, anxious, or overloaded.

For most Fives, this dashboard is dusty. Not broken, just underused. We’ve trained ourselves to override those signals with logic, or ignore them altogether.

But rebuilding this skill changes everything. It gives you a way to spot subtle shifts before they turn into crises. You don’t have to wait until you snap at your kid, ghost a friend, or disappear for a week before realizing, “Oh, I guess I was overwhelmed.”

Instead, you catch it earlier. And when you catch it earlier, you can do something about it.

How to practice tuning in

Think of this like learning a new language. One your body’s been speaking your whole life, even if you haven’t been listening.

Here’s a simple place to start:

Step 1: Check in 3 times a day​
Set a reminder to pause and ask:

• What sensations do I notice in my body?
• Where do I feel tension?
• Is my breath deep or shallow?
• How fast is my heart beating?

You’re not trying to fix anything. Just observe.

Step 2: Track patterns over time​
After a few days, start connecting the dots. Do certain people, places, or situations tighten your chest? Make your stomach churn? Leave you drained?

This gives you data. Not just about your thoughts, but about your internal experience.

Step 3: Adjust before you hit overload​
Once you notice a pattern (e.g. “tight jaw = about to snap”), you can use it as an early warning signal. Build in a reset: go for a walk, set a boundary, cancel a non-essential task.

Your body becomes your ally. Not something to avoid or control, but something to collaborate with.

Your body isn’t the enemy. It’s the key.

Most Fives have spent years treating their body like a vehicle to carry their brain around.

But that disconnect is part of what keeps us stuck. We’re trying to solve emotional problems with spreadsheets and self-talk, instead of noticing that our nervous system has been waving a red flag all day.

The more you tune in, the more you realize: your body isn’t working against you. It’s offering information your brain can’t access on its own.

And when you learn to listen? You catch overload before it catches you.

Your turn

Try this: Pause for one minute right now. Drop your awareness into your body and ask, “What’s going on in here?”

You might not get a clear answer at first. That’s okay. Keep asking. Keep listening.

And if you notice something surprising, you’re not alone.

We’re all learning this language together.