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You probably know the feeling. You’re about to make a major decision ― about a job offer, a move to another city or a big commitment in a relationship ― and suddenly you get this sinking feeling in your gut. Is it your intuition whispering a quiet warning? Or anxiety revving up with familiar doubt and fear? The line between the two can 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 family therapist, told 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.”
But the situation isn’t hopeless, and understanding when your intuition is speaking versus your anxiety can change everything.
“There is a difference, and learning to recognize it is such a powerful part of building self-awareness and trust in yourself,” said spiritual life coach Tammy Adams.
So what exactly is the difference between anxiety and intuition? And how can you determine which one you’re experiencing in a given moment? Below, Moore and Adams share their advice.
Pause and slow down.
“The first thing you should do is to take a pause and take a deep breath,” Adams advised. “This will help create space to examine your initial reaction.”
She explained that intuition emerges more clearly in moments of stillness, while anxiety thrives on urgency.
“Intuition and anxiety can sometimes feel similar, but they come from very different places within us,” Adams said. “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.”
Rather than demand your attention, intuition simply invites you to consider 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.”
When you feel anxiety, you’re generally pulled out of the present moment and into a space of “what ifs,” as the emotional experience comes from a place of worry.
“Anxiety is intensified when you feel rushed,” Moore advised. “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.”
Here’s a helpful metaphor: Think of intuition like a radio broadcast and think of anxiety like static.
“When you learn to calm the anxiety, or quiet the static, the intuitive messages can come through more clearly,” Moore said.
Incorporating mindfulness into your daily routine ― as well as in moments of heightened emotion ― can be helpful as well.
“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 said. “The more you practice being in the moment, the more naturally you’ll start to tell the difference between the two.”
Acknowledge your emotions 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 explained. “Intuition, on the other hand, while you might experience it as a ‘gut feeling,’ is much more subtle.”
Before you take action, she recommended naming the emotions 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 said. “Simply labeling emotions and sensations helps to regulate the nervous system.”
If your palms are sweaty and your chest feels tight and heavy, acknowledge those intense feelings. On the other hand, you might also feel steady and grounded in your body, which is more an indication of intuition.
“Even if the message it brings is unexpected or challenging, there’s often a sense of calm or clarity that comes with it,” Adams said. “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 soft tap of intuition can feel reassuring, whereas anxiety tends to be accompanied by a persistent sense of dread that is loud and hard to ignore. Take note of your emotional and mental 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 said.
“Think of intuition like a radio broadcast and think of anxiety like static.”
Investigate with curiosity.
After you’ve paused and gotten in touch with your body and feelings, you can investigate the question of whether you’re experiencing anxiety or intuition.
“Ask yourself where the feeling is coming from,” Adams recommended. “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 curious about yourself and how you react to things.
“Anxiety is characterized by catastrophizing ― predicting the worst case scenario,” Moore said. “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.”
Pay attention to timing as well. While anxiety loops and lingers on potential bad outcomes at pretty much any time, intuition is usually more attached to specific situations in need of clarity. Sometimes your initial gut feeling is your intuition pointing you in a certain direction before the noise of anxiety kicks in and gets your mind overthinking.
“Intuition tends to come in quick, quiet bursts, often in the moment, offering insight about something or someone,” Adams said. “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 also recommended using visualization to distinguish between anxiety and intuition.
“Imagine making the decision that your intuition seems to be pointing you towards,” Adams said. “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.”