Creative Solutions Coaching · Neurocontextual Systems Design Suite
Alexithymia Handbook
Get to Know Your Interoception Sense
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Introduction
What is Alexithymia?
Alexithymia is difficulty recognizing, understanding, or expressing emotions. It is not a mental illness, but a difference in emotional processing, often found in neurodivergent individuals.
Signs of Alexithymia
- Trouble identifying emotions
- Difficulty distinguishing between emotions (e.g. anger vs frustration)
- Rarely talking about feelings
- Relying on logic over emotions
- Physical discomfort or tension without knowing why
What is Interoception?
Interoception is the awareness of internal body signals, such as:
- Heart rate
- Breathing
- Muscle tension
- Gut sensations (hunger, fullness, butterflies)
The Connection Between Body and Emotion
- Emotions often start as bodily sensations.
- People with alexithymia may notice body sensations but not realize they represent an emotion.
- Strengthening interoception links body signals → emotional awareness → expression.
Understanding Emotions
Core and Complex Emotions
Think of emotions as existing on two levels: core emotions and complex emotions. Core emotions are simple, basic feelings that almost everyone experiences — happiness, sadness, anger, fear, disgust, and calm. They are the building blocks of our emotional world.
Sadness can feel heavy, like a weight pressing down on you.
Anger might show up as tension in your shoulders or a clenched jaw.
Fear / Anxiety can make your stomach tighten or your heart beat faster.
Disgust might create a sense of pulling back or nausea.
Calm often brings a feeling of softness, ease, and groundedness.
Complex emotions are combinations of these core feelings — like guilt (sadness + self-awareness) or pride (happiness + accomplishment).
Common Challenges
It is common for adults with alexithymia to struggle with emotions. You might notice:
- Feeling vague physical sensations without knowing the emotion behind them
- Confusing one emotion for another
- Suppressing feelings because they are uncomfortable or unclear
- Struggling to talk about emotions with others
The Body-First Approach
One of the most effective ways to understand emotions when you have alexithymia is to start with your body:
- Notice what you feel physically
- Describe the sensation using simple words (tight, heavy, warm, fluttery)
- Ask yourself which emotion might correspond to that sensation
- Record or reflect — through journaling, drawing, or an emotion wheel
Emotions Wheel
Select the emotions that resonate with what you are experiencing. Click a core emotion to explore related feelings, then select any that apply.
| Emotion | Selected | Total |
|---|
Within each category, words are ordered mild → intense. The dot on the chart shows how deep the feeling goes — the further from the centre, the more intense the word you chose.
Trigger Identification
What Are Emotional Triggers?
Emotional triggers are moments, situations, or sensations that bring up strong emotional or physical reactions. Learning your triggers helps you respond with awareness rather than surprise.
Sounds, lights, textures, smells, hunger
Criticism, being ignored, misunderstood
Racing heart, tight chest, intrusive thoughts
New environments, deadlines, surprises
Emotional Reflection Worksheet
You can refer to the Emotions Wheel for help finding the right words.
Body Scan
Guided Body Scan Steps
- Find a comfortable position, sitting or lying down. Close your eyes if it feels safe.
- Take a few deep breaths, noticing the rise and fall of your chest and belly.
- Bring attention to the top of your head. Notice any sensations — tingling, warmth, tightness. Simply observe.
- Slowly move down to your face, jaw, and neck. Notice tension or relaxation.
- Move to your shoulders and arms — any heaviness, tightness, or ease.
- Bring awareness to your chest and heart. Notice the rise and fall of breath.
- Observe sensations in your stomach or gut.
- Move to your legs and feet, feeling your connection to the surface beneath you.
- Pause and identify one sensation that stood out. Ask: what emotion might be associated with it?
Interactive Body Map
Tap anywhere on the body to place a pressure point. Each tap creates a record card below — labelled Front or Back — where you can note the sensation and emotion. Tap a point again to remove it.
Front
Back
Body Scan Record
Each pressure point you tap on the body creates an entry here. Describe the sensation and any emotion you notice.
Check-In Tracker
Practice listening to your emotions by asking yourself: What is my body feeling? Could this sensation be linked to an emotion?
Daily Body Awareness Journal
Linking Body to Emotion Journal
Emotion Labeling Journal
Expression Practice
Regulation & Coping Journal
Weekly Reflection Prompts
Body-Awareness Meditation
Settle into a comfortable position, either sitting or lying down. Rest your hands gently on your lap or by your sides. Close your eyes softly or keep a gentle gaze. Take a slow breath in… and let it out. Notice the rise and fall of your chest and belly. There is no right or wrong way to feel — just observe.
Bring attention to your body, starting at the top of your head. Notice any sensations, then slowly move down to your forehead, jaw, neck, and shoulders. Observe any tightness or ease without trying to change it. Let your focus travel down your arms, into your hands and fingers.
Shift attention to your chest and heart, feeling the rise and fall as you breathe. Notice sensations in your stomach and gut, then move to your legs and feet, feeling the connection to the surface beneath you.
Pick one sensation that stands out. Ask quietly: "Could this be linked to an emotion?" Label it if a word comes to mind, or simply notice it if not. This is practice, not perfection.
Return to your breath, feeling its natural rhythm. Place a hand on your chest or belly if it helps. With each inhale and exhale, feel grounded and present.
When ready, deepen your breath, wiggle fingers and toes, and gently open your eyes. Whatever you feel is valid. Even a few minutes a day can help strengthen your awareness of your body and emotions.
Breathing Guide
Follow the circle — breathe in as it expands, breathe out as it contracts.
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