Anxiety or Intuition? How to tell the difference.

This question came up this week in a therapy session, and it really got me thinking afterwards that indeed this is a hard distinction to make.

As we were talking about anxious thoughts, my client said "But how do I know it is anxiety and it not my intuition trying to actually protect me from a future event?".

And this is indeed just an important question, especially in a world where we often hear phrases like "trust your gut" and "listen to your intuition". What does that actually mean and how can we tell the difference when anxiety can also be a gut feeling?

As a CBT therapist helping people to overcome their anxiety, this is one of the most common concerns I hear. People are afraid of ignoring their intuition that may lead to positive outcomes, but at the same time they are equally afraid of allowing anxiety to control their life.

This can create a painful pattern of second-guessing, doubting one's decisions and worrying about the future.

I believe that, to answer this question, it would be important to consider how each one shows up, what are the symptoms that one might feel in their body and mind, and what are the ways to respond healthily.

Why are anxiety and intuition so easy to confuse?

We actually struggle to tell the difference between anxiety and intuition as they both show up as bodily and mental signals that create a sense that something matters.

The main differences lie in their emotional tone and the way they manifest.

Intuition - calm, subtle, clear. Tends to arrive quietly, it doesn't demand instant attention, it does not feel chaotic or out of control. There is often this felt sense of knowing something without being fully able to explain it.

Anxiety - loud, urgent, and highly emotionally charged. It is driven by fear and a need for certainty and control. It tends to focus on "what if" thoughts and worst-case scenarios.

It rarely just carries a message to us and then leaves, instead it circles, repeats and becomes obsessive. Anxiety also comes with physical symptoms of tightness in the chest, difficulty breathing, restlessness and a sense of dread.

From a CBT perspective, we know that anxiety is the result of our mind's highly sensitive threat system that assumes danger and tries to protect us by either avoiding discomfort or seeking reassurance.

Because of anxiety's intensity and persistence, it can feel very convincing.

Over time, this can make people less and less sure of themselves and second-guess everything. This can be very distressing and can make even the smallest decisions feel overwhelming.

The role of past experiences

Another reason making anxiety and intuition harder to tell apart is because of past experiences. If in the past you have been let down, hurt, or felt unsafe, your nervous system may now be more sensitive to threat. It may interpret neutral situations as threatening and respond more quickly to perceived threats.

This is not your fault, and these are all part of the human experience that can happen to anybody. However, when past experiences shape present reactions, it can be challenging to tell whether the reaction is based on your current reality or past learning.

How can CBT help you tell the difference?

Cognitive Behavioural Therapy is based on the principle that your thoughts, emotions, behaviours and physical symptoms are all interlinked. Therefore, we want to take a closer look at patterns that have formed over time. We examine triggers that might cause emotional and physical reactions and look at what is the meaning of this for you.

When it comes to figuring out whether it is anxiety or intuition, CBT gives you the tools to slow down and learn to observe instead of react. Over time, you learn to examine whether a thought stems from fear or from clarity.

We explore the nature of the thought - how quickly did it arrive, how did it make you feel and is it urging you to do. We already know that anxiety demands immediate action, reassurance and/or avoidance. On the other hand, intuition feels more like a gentle invitation to reflect and align.

CBT aims to teach you not to suppress your feelings, but to respond differently.

Using your body as your guide.

Your body can be such an important source of information. Different emotions bring up different physical responses in your body.

Anxiety ofter creates urgency, agitation and tension in the body. Your body might feel stiff and tight.

Intuition feels steadier and calmer. There is no rush to do things.

In therapy we make space to tune into our bodies without panic, understand our physical sensations and increase our self-awareness. Over time, this helps to build more confidence and reduce the urge to analyse every thought.

How can online CBT therapy help?

Working with a therapist in a private setting allows you the time and space to explore these patterns at your own pace. Therapy can help you build emotional awareness and understanding, build self-trust and gain clarity.

By the end of the treatment, you will be able to identify your anxiety signs and respond to them differently.

Over time, people report that they feel more grounded in their decisions, less doubting of themselves and more confident in themselves.

Commonly asked questions:

What if I ignore my intuition and regret it?

This is a common fear in people with anxiety. Therapy is designed around your needs to help you understand whether that inner voice is intuition or anxiety. When you do so, you will be able to make decisions with more confidence and clarity, rather than fear.

Can CBT really help with this kind of overthinking?

Yes, absolutely. CBT is very effective for managing anxiety and overthinking because it gives you the tools to break out of these mental vicious cycles and see your problem with more calmness and clarity. CBT focuses on the link between our thoughts, emotions, behaviours and physical symptoms, and that helps to understand how the problem is created and what is maintaining it. When you have this information, it becomes apparent where changes need to be made.

Why do I struggle to trust myself?

Firstly, there is nothing wrong with you if you feel that way. I know I have felt this too. Often with comes from our past experiences where our feelings were invalidated, dismissed and led to pain. This has led to self-doubt and lack of trust in ourselves. Therapy can help you to slowly rebuild that self-trust in a supportive and encouraging way.

If you find that you resonate with the information above and would like to explore how Cognitive Behavioural Therapy can help you

Contact me here to book your free call

Alexandra Kalogeropoulou (BSc, MSc, PG Cert, PG Dip).

BABCP-Registered Cognitive Behavioural Therapist with over 10 years of experience supporting clients in London and all over the UK. Specialises in treating anxiety and depression using evidence-based approaches. Alexandra is committed to providing compassionate, expert care for her clients across the UK.