Interoception: The "Observation Tower" That Changes Everything

🗼 There's a powerful tool hidden inside your body right now.

It's called INTEROCEPTION - your awareness of internal bodily sensations.

In Polyvagal terms, it's your "observation tower."

And it's one of the two "brake pedals" you have to regulate your nervous system. (The other is your Social Engagement System - connection with others.)

Here's why this matters for fear of flying:

Most people with flight anxiety are disconnected from their bodies. They either:

• Ignore bodily sensations completely ("I'm fine, I'm fine, I'm FINE")
• Are terrified of bodily sensations ("My heart is racing, I'm having a heart attack!")

Both strategies backfire.

The Polyvagal approach? → BEFRIEND AND ATTEND

This is a practice developed by therapist Deb Dana:

• ✓ Gently focus attention on your bodily sensations
• ✓ Notice them without judgment
• ✓ Observe how they co-occur with thoughts and feelings
• ✓ Stay curious instead of afraid

Example:

• "I notice my chest feels tight"
• "I notice my breathing is shallow"
• "I notice tension in my shoulders"
• "I notice the thought 'something is wrong'"
• "I notice all of these are happening together"

This simple practice:

• 📉 Reduces reactivity
• 📈 Increases capacity for self-regulation
• 🎯 Reconnects your thinking brain

You're not trying to make the sensations go away.

You're building a friendly, curious relationship with your body's signals.

Your body isn't your enemy. It's trying to protect you. Time to listen.