Why "Listening to Your Body" Isn't Always Great Advice

Evidence-based guidance for distinguishing helpful bodily signals from misleading ones

Mar 11, 2025

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Is your stomach gurgling because you have cancer or because you ate a bad burrito? Is your heart pounding because you’re having a heart attack or because you’re under stress?

Sorting out our bodily signals requires context, interpretation, and, in some cases, a medical translator.

Rachel sat across from me in my office, a thick folder of medical test results on her lap and circles under her eyes. She had been referred to me by a friend after what she called her "four-month medical mystery tour"—a mostly self-directed journey through specialists' offices, imaging centers, and late-night internet research sessions.

"I've tried everything and seen everyone," she sighed, handing me her file. "My friend Sarah said you might have a different perspective."

It had started with a persistent fluttering sensation in her chest and occasional lightheadedness. Convinced these were warning signals she shouldn't ignore, Rachel had seen a cardiologist (who found a benign heart murmur but no concerning issues), a neurologist (who ruled out anything serious), an endocrinologist (normal thyroid and hormone levels), and had undergone two MRIs, numerous blood tests, and worn a heart monitor for two weeks.

Every test came back essentially normal, yet her symptoms persisted—and now included digestive issues and increasing anxiety about what might be wrong.

"I've been told to listen to my body. But the more I tune in, the worse I feel. And the worse I feel, the more convinced I am that something terrible is being missed."

Rachel was hoping I might order some test that others had overlooked or offer a diagnosis that had eluded her previous doctors. Instead, our conversation took a different direction—one that didn't dismiss her very real symptoms, but framed them in a context her previous medical encounters hadn't explored.

Rachel's experience illustrates how the popular wellness advice to "listen to your body" isn't universally helpful. For some people, in some situations, heightened body awareness can actually intensify distress.

This is not to say bodily awareness is bad—quite the opposite. My patients will tell you about the framed “Periodic Table of the Emotions” on the wall of my exam room. They will tell you how I try to educate them about what symptoms to listen for and what they can safely ignore. Our bodies send important signals that deserve attention. Ignoring them can do harm. But like any conversation, the dialogue between body and mind can be confusing.

When Body Signals Mislead

As we explored Rachel’s situation further, a clearer picture emerged. Her symptoms had begun during a stressful period at work, coinciding with her mother's cancer diagnosis. She'd been sleeping poorly, drinking more coffee than usual to compensate for fatigue, skipping meals when busy, and then often eating quickly—and mindlessly—in the evening.

The chest fluttering that had sent her on this medical odyssey was likely a combination of stress, caffeine, and irregular eating patterns—not a sign of serious illness. But once she began intensely monitoring this sensation, her awareness of it increased. The more she noticed it, the more anxious she became, and the more anxiety she experienced, the more physical symptoms appeared—creating a self-reinforcing cycle.

This phenomenon—where increased attention to bodily sensations amplifies their intensity—is well-documented. Researchers call it "somatic hypervigilance," and it's surprisingly common, especially among people with anxiety, past trauma, or certain personality traits that favor careful monitoring and analysis.

I explained this to Rachel, not to dismiss her experience (her symptoms were absolutely real), but to offer an alternative framework for understanding what was happening.

"So you're saying it's all in my head?" she asked defensively.

"Not at all," I assured her. "I'm saying it's in the conversation between your head and your body—and that conversation has gotten stuck in an unhelpful loop."

Together, we created a plan that didn't involve ignoring her body's signals, but rather developing more discernment about them. This isn't an approach I invented—it draws on well-established practices from cognitive behavioral therapy, mindfulness, and other evidence-based approaches. It simply requires a more nuanced understanding of when and how to "listen to your body."

Developing Signal Discernment

The body speaks multiple languages—some more reliable than others. Here's how to become a better interpreter of your own physical signals:

1. Recognize that attention amplifies sensation

Our brains prioritize whatever we focus on. If you've ever bought a new car and suddenly noticed that same model everywhere, you've experienced this phenomenon. The same applies to bodily sensations—what you focus on intensifies.

This isn't imaginary—it's how our neurological system works. The brain has limited processing capacity, so it filters and prioritizes sensory information based partly on what you consciously attend to.

For Rachel, setting aside specific, time-limited periods to check in with her body—rather than maintaining constant vigilance—helped break the cycle of amplification.

2. Consider the broader context

Bodily sensations don't exist in isolation. They're influenced by sleep, nutrition, stress, past experiences, and even cultural expectations about health.

Ask yourself:

Has my sleep pattern changed recently?
Have my eating habits shifted?
Am I under unusual stress?
Have I changed my exercise routine or caffeine intake?
Have I read or heard about medical concerns that might be influencing my perception?

Rachel realized her symptoms often intensified on days when she'd consumed more caffeine and during weeks with important work deadlines. This context didn't make the sensations less real, but it did make them more understandable.

3. Distinguish between acute and chronic signals

Our bodies evolved to alert us to immediate dangers, not to provide continuous status updates. Acute signals—sudden, severe pain or dramatic changes in function—generally deserve prompt attention. Chronic, fluctuating sensations often require a different approach.

For chronic symptoms, tracking patterns over time rather than reacting to each instance can be more informative. Rachel began keeping a simple log of when her chest fluttering occurred, alongside notes about sleep, caffeine, meals, and stress levels. This broader perspective revealed patterns that moment-to-moment body scanning had obscured.

4. Recognize when anxiety is creating symptoms

Anxiety itself produces physical sensations that can mimic other conditions—chest tightness, shortness of breath, dizziness, digestive changes, muscle tension, and fatigue.

This doesn't mean the symptoms aren't real or that you should ignore them. It also doesn’t mean that anxiety isn’t a normal part of the human experience, designed for the very purpose of warning us about danger. It means that addressing anxiety itself may be the most direct path to relieving physical distress.

For Rachel, acknowledging the role of anxiety wasn't admitting defeat—it was identifying the actual problem so she could address it effectively. With her medical workup complete and serious conditions ruled out, she felt comfortable focusing on stress management strategies, including working with a therapist to develop better tools for managing uncertainty.

5. Practice calibrated body awareness

Rather than maximizing body awareness at all times, aim for appropriate awareness in relevant contexts. This might mean:

During exercise: Paying attention to form, effort level, and pain that might signal injury
When eating: Noticing hunger and fullness cues
During stressful situations: Recognizing tension patterns and implementing relaxation techniques
When sleeping poorly: Noticing factors that help or hinder rest

But it also means engaging fully with other aspects of life without constant body monitoring. For Rachel, this included scheduling "worry-free" time with her children where she committed to being fully present rather than scanning for symptoms.

Finding the Middle Path

Six weeks after our initial consultation and implementing these strategies, Rachel reported significant improvement. The chest fluttering still occurred occasionally, but it no longer sparked the same cascade of worry. She had tools to contextualize the sensation and respond appropriately.

"I'm still listening to my body," she told me, "but I'm not letting it dominate the conversation."

This balanced approach—neither ignoring bodily signals nor becoming captive to them—represents the thoughtful middle path that serves most people best. The body's wisdom is real, but it helps to become a more sophisticated listener.

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So, tell me, do you struggle with distinguishing helpful bodily signals from unhelpful ones? What strategies have worked for you? Share your experience in the comments!