You most likely know the sensation. You’re about to make a significant choice ― a couple of job provide, a transfer to a different metropolis or an enormous dedication in a relationship ― and immediately you get this sinking feeling in your intestine. Is it your instinct whispering a quiet warning? Or nervousness revving up with acquainted doubt and concern? The road between the 2 can really feel razor-thin.
“It’s challenging to tell the difference between anxiety and intuition because both can be experienced as a way of checking in with the mind and body to determine if a present or future situation may be helpful or harmful to you,” Natalie Moore, a licensed marriage and household therapist, instructed HuffPost. “For those who struggle with anxiety, it’s frustrating to be told to ‘just listen to your intuition’ because you struggle to discern between true intuition and irrational anxiety.”
However the state of affairs isn’t hopeless, and understanding when your instinct is talking versus your nervousness can change all the pieces.
“There is a difference, and learning to recognize it is such a powerful part of building self-awareness and trust in yourself,” mentioned religious life coach Tammy Adams.
So what precisely is the distinction between nervousness and instinct? And how will you decide which one you’re experiencing in a given second? Beneath, Moore and Adams share their recommendation.
Pause and decelerate.
“The first thing you should do is to take a pause and take a deep breath,” Adams suggested. “This will help create space to examine your initial reaction.”
She defined that instinct emerges extra clearly in moments of stillness, whereas nervousness thrives on urgency.
“Intuition and anxiety can sometimes feel similar, but they come from very different places within us,” Adams mentioned. “Intuition is usually quiet and steady. It’s a gentle, grounded sense of ‘knowing’ that isn’t wrapped up in fear or urgency. It often feels calm, clear and neutral, like an inner guide offering insight without pushing or panicking you.”
Quite than demand your consideration, instinct merely invitations you to think about it.
“Anxiety, on the other hand, tends to be loud and overwhelming,” Adams continued. “It often feels urgent, chaotic, or fear-based like your mind is racing to prepare for every worst-case scenario.”
If you really feel nervousness, you’re typically pulled out of the current second and into an area of “what ifs,” because the emotional expertise comes from a spot of fear.
“Anxiety is intensified when you feel rushed,” Moore suggested. “Take a few slower, deeper breaths. Feel your feet pressing down into the ground beneath you. Soften the gaze of your eyes. Release tension from your muscles. Relaxing your mind and body can help reduce the ‘noise’ of anxiety.”
Right here’s a useful metaphor: Consider instinct like a radio broadcast and consider nervousness like static.
“When you learn to calm the anxiety, or quiet the static, the intuitive messages can come through more clearly,” Moore mentioned.
Incorporating mindfulness into your every day routine ― in addition to in moments of heightened emotion ― could be useful as effectively.
“Whether it’s a few minutes of meditation or just being really present with your breath, these simple practices can help quiet anxious thoughts and make it easier to hear your intuition,” Adams mentioned. “The more you practice being in the moment, the more naturally you’ll start to tell the difference between the two.”
Acknowledge your feelings and bodily sensations.
“Anxiety is felt as intense body sensations that can create real physical symptoms such as digestive issues, a racing heart or shallow breathing,” Moore defined. “Intuition, on the other hand, while you might experience it as a ‘gut feeling,’ is much more subtle.”
Earlier than you’re taking motion, she advisable naming the feelings and sensations you’re feeling.
“For example, ‘I feel overwhelmed,’ ‘I notice a buzzing sensation in my forehead,’ and ‘I’m biting my lip,’” Moore mentioned. “Simply labeling emotions and sensations helps to regulate the nervous system.”
In case your palms are sweaty and your chest feels tight and heavy, acknowledge these intense emotions. However, you may additionally really feel regular and grounded in your physique, which is extra a sign of instinct.
“Even if the message it brings is unexpected or challenging, there’s often a sense of calm or clarity that comes with it,” Adams mentioned. “You might notice it as a gentle nudge, a subtle ‘ping,’ or that quiet inner voice that feels more like a whisper than a shout.”
That tender faucet of instinct can really feel reassuring, whereas nervousness tends to be accompanied by a persistent sense of dread that’s loud and arduous to disregard. Be aware of your emotional and psychological response.
“Anxiety is often paired with racing or repetitive thoughts, whereas intuition can be sensed as mental imagery, a quiet inner voice or a ‘deep knowing,’” Moore mentioned.
“Think of intuition like a radio broadcast and think of anxiety like static.”
Examine with curiosity.
After you’ve paused and gotten in contact along with your physique and emotions, you may examine the query of whether or not you’re experiencing nervousness or instinct.
“Ask yourself where the feeling is coming from,” Adams advisable. “Is this a response to something real and present or is it fear stemming from a ‘what if’ scenario? Intuition usually responds to the now. Anxiety tends to live in imagined futures or past patterns.”
Get interested by your self and the way you react to issues.
“Anxiety is characterized by catastrophizing ― predicting the worst case scenario,” Moore mentioned. “Notice the stories that are playing out in your mind. Are they fear-based and do they demand immediate action? If your thoughts sound like ‘If I don’t do [x], then [y] will happen, and I won’t be able to handle it,’ then it’s probably anxiety talking.”
Take note of timing as effectively. Whereas nervousness loops and lingers on potential unhealthy outcomes at just about any time, instinct is normally extra connected to particular conditions in want of readability. Typically your preliminary intestine feeling is your instinct pointing you in a sure route earlier than the noise of tension kicks in and will get your thoughts overthinking.
“Intuition tends to come in quick, quiet bursts, often in the moment, offering insight about something or someone,” Adams mentioned. “It’s like a brief reminder that gently lingers in the background, sometimes accompanied by little signs or synchronicities that seem to affirm it.”
She additionally advisable utilizing visualization to differentiate between nervousness and instinct.
“Imagine making the decision that your intuition seems to be pointing you towards,” Adams mentioned. “Does it bring a sense of peace or expansion? Or does it feel tight and constrictive? Intuition often feels like opening a door. Anxiety feels more like getting stuck behind one.”
