Every now and then, we all get the feeling that something is going to go wrong. We all know that feeling, right? There’s a knot at the pit of your stomach; your breath becomes shallow; you can’t stop imagining that bad thing that’s coming your way. You’re just anxious, your friends might tell you reassuringly. But… what if that feeling isn’t another bout of anxiety? What if it’s your intuition kicking in?
Intuition is that instinctive feeling when we just know something… sometimes before it even happens. And yes, it’s easy to confuse it for anxiety. Anxiety is kind of like its evil sister — it feels like intuition, but it’s not based on reality. It convinces us that something bad is coming, even when we don’t really have any reason to believe it.
But the question is, how do we tell the difference? How do we make sure we follow our intuition and not our anxiety? We spoke to celebrity life coach and shaman Tammy Adams to find out.
What’s the difference between intuition and anxiety, anyway?
According to Adams, intuition and anxiety may feel similar, but there is a striking difference.
“Intuition is subtle, calm and neutral. It often feels like a quiet ‘knowing’ rather than an emotionally charged response,” she says. “Anxiety, on the other hand, tends to be loud, urgent and fear-based. It is important to pause and breathe to distinguish between the two.”
5 ways to tell the difference between intuition and anxiety
“When unsure whether it’s anxiety or intuition, take a few deep breaths and create space. Anxiety thrives on urgency, while intuition emerges more clearly in moments of stillness,” she says.
Here are five steps to take to figure out whether it’s your anxiety or your intuition that’s speaking to you.
Check your physical response
“Intuition often feels grounding and steady, even if the insight it provides challenges you,” says Adams. “It may also manifest physically. Many people describe it as an invisible nudging feeling, a gentle tap on the back that you can’t see happening or the common description of a ping. Anxiety on the other hand might trigger physiological symptoms like a racing heart, sweaty palms or a feeling of heaviness in your chest.”
Notice the timing
Pay attention to when you get that tell-tale feeling.
“Intuition arises, in the moment, providing clarity about a specific situation. It can be attached to people, places, thoughts and even things. This is why it can sometimes be so difficult to determine if it’s intuition or anxiety because anxiety can be triggered by the same set,” she explains. “However, intuition generally comes in short bursts. A nagging feeling. It doesn’t loop as worry — it is just like a gentle reminder playing in the background. It is often also coupled with other signs and signals around you. Synchronicities if you will, to confirm what you are intuitively tuning in to. Anxiety lingers and loops, replaying worst-case scenarios or catastrophising potential outcomes.”
Examine the emotional charge
What exactly does it feel like?
“An intuitive nudge might feel gentle or reassuring, even when guiding you toward something unfamiliar,” she says. “Anxiety is often accompanied by fear, dread, or worry, which can feel overwhelming.
Trust your first reaction
Try not to second guess yourself.
“Intuition often comes as a quick flash or gut feeling before your mind starts overthinking. If ignored that quick flash will begin occurring at regular intervals, but not to the point of pain or dread. Pay attention to your initial response before anxiety has a chance to take over.”
Practice visualisation
Finally, take some time to calmly consider what the feeling is telling you to do. When you really think about it, it can become clear whether it’s the right path to take.
“Imagine making the decision your intuition suggests. Does it feel expansive, like an opening?” she says. “Anxiety-driven decisions often feel restrictive, like you’re being boxed in.”