How to Listen to Your Body
Learning to listen to your body when you've spent years ignoring it.
Posted February 26, 2025 | Reviewed by Monica Vilhauer Ph.D.
Has a therapist ever told you to “listen to your body”?
Such physical attunement is a key skill for managing stress and preventing burnout .
But most of us were never taught how to do this.
Instead, we’ve internalised the idea that rest, nourishment, and even basic needs like using the bathroom, are only allowed once we’ve ticked off an item on the to-do list, or when external demands have eased up.
So, we adapted. We learned to disconnect from our bodies.
We override tiredness with caffeine, ignore muscle tension until it becomes pain, and push through stress until burnout forces us to stop.
Recently, I spoke to a doctor who told me he coped with relentless 12-hour A&E shifts by drinking less to avoid needing the toilet. This broke my heart—dedicated clinicians depriving themselves of even the most basic bodily needs to keep up with overwhelming demands.
This is why “tuning into your body” isn’t always straightforward—it goes against years of conditioning.
But here’s the good news: it is a skill you can learn.
Persisting with this, even when it’s hard, will help you recognise when you need rest, when your body needs movement, and when your nervous system is stuck in an urgency loop.
If you don't know where to start then this is your guide to get you going.
You don’t have to do it perfectly. Just begin.
Step One: Use Transition Points to Check In
A great way to start listening to your body is to use natural transition points throughout the day as a reminder to check in.
These are moments when you’re already shifting between activities, so instead of rushing through them, pause for just a few seconds.
Step Two: Guide Your Awareness Through Your Body
So you’ve paused—now what?
Scan your body for the raw physical sensations in each part. For example:
Still no need to fix anything—just notice what’s there.
And if you realise certain parts of your body feel numb or blank, that’s normal too. It could be that your awareness is taking time to develop, but also that there simply aren't sensations to notice. With practice you will begin to know which of these feels most accurate.
When I first started doing this, I realised how I was constantly crashing from one task to another—so much so that I barely even noticed the transitions between them. I've now noticed that when I'm working online I come off a call with my shoulders raised and my brow furrowed. It feels so good to release this tightness rather than start my next activity in this manner.
Step Three: Ask Yourself—“What Do I Need Right Now?”
Once you’re in the habit of noticing your body, take it a step further. Ask yourself out loud:
“How am I feeling right now?”
Maybe the answer is physical— “I’m exhausted” or “I’m hungry.”
Maybe it’s emotional— “I’m overwhelmed” or “I’m irritated.”
Both are valid . Now, follow up with:
At first, this might not be obvious. But don’t overthink it—your first instinct is often the right one.
And the key? Act on it when you can. Even small actions stop discomfort from building into stress, pain, or frustration.
I used to override my body’s needs because I was constantly in a rush.
I remember rushing home one winter, arms full of shopping bags, wearing a thick coat that was making me overheat. I was irritable, but I kept going.
Then, suddenly, I realised—I could stop.
I put my bags down, took off my coat, drank some water, and folded the coat into a bag. That tiny pause made me realise I’d been rushing unnecessarily.
Advancing Your Listening Skills
Once you've started to master the basics here are three ways you can take it to the next level.
- The Body Scan (Try Once or Twice a Week)
A body scan is a guided way to systematically check in with each part of your body. It's a little slower and more detailed than the quick check-in I've suggested above.
I’ve recorded a 9-minute audio version for you to follow along with here , or you can find longer versions online.
This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.