Have you ever had a gut feeling that something wasn’t quite right, but you weren’t sure if it was your intuition or just plain old anxiety? For many of us, learning to tell the difference can be tough. Both can trigger strong feelings, but they’re actually disparate in origins, impact and intent. Here’s a guide to help you understand how to tell them apart and tune into your true inner voice.
Anxiety is often fear based, arising from worries about the future, past traumas or negative assumptions. It typically is accompanied by a sense of urgency, mental clutter and that stressed out vibe. Intuition, on the other hand, is something you just know; a calm, inner knowing that grounds itself in the present. It’s less of a feeling rooted in fear and more of a gentle insight. Anxiety feels intense and overbearing; intuition is the quiet but steady signal you can trust.
When anxiety is present, it often brings physical symptoms like a rapid heartbeat, racing thoughts, or a feeling of dread. Intuition feels quieter. Anxiety often feels overwhelming, while intuition tends to be neutral and steady, even if it’s guiding you toward something significant. In fact, anxiety often activates our ‘fight or flight’, causing a rush of adrenaline and muscle tension. Intuition doesn’t spark this kind of stress response, but is more of a gentle pull, without the physical intensity of anxiety. One way to discern whether it’s anxiety or intuition is to pause and ask yourself a few simple questions, such as, “Is this fear-based?” “Am I reacting to something from my past or my present?” Taking a moment to question the feeling can help identify whether it’s an anxious response rooted in worry or an intuitive sense focused on the here and now.
When it comes to body-based cues, anxiety often shows up as physical tension, tightness or restlessness. Intuition, however, might feel more like a soft nudge or lightness in the body - many describe it as a “gut feeling” that’s often free of tension or worry. Anxiety also loves to overthink. It’s notorious for looping through worst-case scenarios and mental spirals. If you find yourself repeatedly questioning a decision or playing out endless “what if” scenarios, it’s likely anxiety, not intuition; which, in contrast, is straightforward, clear and does not demand endless analysis.
If you’re still unsure, here are some simple practices that can help:
Practising mindfulness can quiet the mental noise of anxiety, making it easier to hear that calm, intuitive voice. The more present you are, the more clearly you can identify whether your inner response is fear-based or truly intuitive. Journaling can also help bring clarity, as writing can give you insight into the source of your feelings and help you spot patterns.
Building trust in your intuition takes practice, especially if anxiety tends to take the lead. Start by listening to your intuition in low-stakes situations, like deciding what to eat or where to spend a relaxing day. This practice helps you recognize the feeling of intuitive guidance. If anxiety is strong, using some management techniques like deep breathing, grounding or brief distractions can calm the mind. Once you’re calmer, you can re-evaluate your feelings and check in with your intuition.
Distinguishing between anxiety and intuition isn’t always easy, especially for those with high anxiety levels or past trauma. If you find that anxiety is interfering with your daily life or making it hard to trust your inner voice, consider reaching out to a mental health professional. Therapy can provide tools for managing anxiety and help you build a stronger connection to your intuition.
Learning to separate anxiety from intuition is a bit like learning a new language. With practice, you’ll start to hear your intuition more clearly and trust it with confidence. Remember, you already have an inner guide - you just need to quiet the noise to hear it.