Dr. Amanda Shuko, a sex and couples therapist, explains how body confidence issues often stem from a disconnection with our body's internal sensations, known as interoception. She outlines a three-step framework to rebuild this connection: inner roll call, signal to story bridge, and consistent practice. This approach helps transform body image struggles into a resilient, trusting relationship with your body.
Dr. Amanda Shuko, a sex and couples therapist, shares insights from her years of experience helping people untangle their feelings about their own bodies. She suggests that the root issue behind body confidence problems may not be about how your body looks, but rather about your limited ability to truly feel your body from the inside.
This inner sensing is scientifically known as interoception. Interoception is your body's way of sending signals to your brain about various internal states such as heart rate, gut tension, breath depth, bladder pressure, subtle temperature changes, and muscle tone shifts.
When this connection between your body and brain is disrupted—due to chronic stress, diet culture, past trauma, or years of overriding bodily signals to push through discomfort—you lose trust in your physical connection to yourself. Research strongly links poor interoception to body dissatisfaction, eating struggles, anxiety, and sexual disconnection.
Rebuilding your interoception can lead to a renewed body image and confidence that feels like a quiet superpower. When you know what your body is telling you, it feels amazing to be in your own skin.
Dr. Shuko offers a practical framework she uses with her clients to help rebuild this connection in three steps.
This step involves a daily practice of five to seven minutes with no judgment allowed.
The goal is not to like what you find but to clearly hear what is happening inside your body. Over time, your brain will start treating these signals as trustworthy data, helping you feel more comfortable in your own skin.
Dr. Shuko encourages sharing this practice with someone whose body deserves to be heard, not just looked at.
Think about one sensation your body keeps sending you that you have been ignoring. What is it? Share it with others or reflect on it privately without judgment.
After identifying a sensation during your inner roll call, pick one that stands out. It could be chronic shoulder pain, a heavy feeling in your lower belly, or a racing pulse in social situations.
Ask yourself three important questions:
What does this sensation remind me of that my body has already carried?
What does this sensation need right now to feel safe?
If this part of me could speak from its own perspective, not as a critic, what story would it tell me about survival, not failure?
Write down or voice record your answers. This process shifts the narrative from a one-sided monologue of shame to a dialogue where your body co-authors the meaning with your brain.
This transformation does not happen overnight. After weeks of consistent inner roll calls and signal to story bridging, many people report a radical change:
Dr. Shuko emphasizes that this process helps you stop performing for others and instead fosters a genuine connection with your body.
If this approach resonates with you, try the inner roll call tonight and observe how it feels. This practice is a powerful tool to go beneath surface-level body image issues and cultivate a deeper, more compassionate relationship with your body.
Remember, your body deserves to be heard, not just looked at. By tuning into your internal sensations and understanding their stories, you can rebuild your body confidence and embrace your body as a resilient, living part of yourself.
Dr. Amanda Shuko invites you to engage with this process and share your experiences. This journey toward body confidence is about listening, understanding, and honoring your body's unique signals.
