01 Dec

Anxiety or Intuition - Learning to Trust our Gut

It’s common to experience “gut feelings” - those sudden sensations about a situation, person or decision that seemingly appear out of nowhere and often without clear evidence or logic. We may dismiss these sensations as anxiety, overthinking or just random. But what if they’re more than that? Science is increasingly showing that gut feelings aren’t just random, mystical or vague - they have a real biological and psychological basis! By learning to notice, understand and treat our gut feelings as something meaningful, we can tap into a source of inner wisdom and guidance.

What Actually Is a Gut Feeling?

Everyone experiences gut feelings in their own way, but many of us will recognise similar sensations: butterflies in the stomach, a tightness in the chest or even a subtle shift in mood or energy that we can’t quite explain. While these feelings might seem random, research shows that they are deeply rooted in biology - far from being meaningless. These sensations often arise from the gut-brain axis, a rapid communication network connecting millions of neurons in our gut with our brain, which is why the gut is sometimes coined the “second brain” (1). Our nervous system is constantly gathering and processing information, far more than we are consciously aware of, and often our body reacts before our conscious mind has caught up. In other words, that drop in your stomach or sudden instinct that something feels “off” might be your body quietly alerting something important - before your conscious mind even realises it.

Gut Feeling Vs Anxiety - How to Tell the Difference 

It can be easy to mistake a gut feeling with anxiety (2). After all, they show up in almost identical ways; a stomach drop moment, butterflies or tension. But, while they do feel similar, the energy behind them is often very different. Learning to tell the two apart can help us trust ourselves more and understand what our body is trying to tell us. Here are some differences that can be useful to decipher the two:

If we begin to tune in carefully, we’re likely to notice that our intuition is different - quieter, calmer, more like a whisper than a scream.

How to Tune Into Gut Feelings

If gut feelings are a mix of biology and subconscious processing, then tuning into them is really about listening to ourselves more closely. Here are some gentle ways to strengthen that connection:

1. Slow down before making decisions

When we react quickly, anxiety often jumps in first. Even just a short pause for 20-30 seconds gives our nervous system time to settle so we can differentiate between a fear-driven response and more intuitive one (3).

2. Notice where the feeling shows up 

Gut feelings tend to be specific and contained. Anxiety, on the other hand, often spreads: tense shoulders, restlessness, overthinking (4). Mapping where the feeling is in our body can help us understand what kind of message our system is sending.

3. Try the “first answer” test

Our intuitive responses are fast - they often show up in the first second or two before the overthinking part of our brain then kicks in (5). If you notice a quick “yes”, “no” or “hmm… something doesn’t feel right”, that may be your intuition speaking. Even if it feels small, it’s a clue that your nervous system has noticed something important.

Tuning into gut feelings doesn’t mean ignoring logic, second-guessing or letting anxiety take over. It’s about gaining clarity, noticing patterns and learning to trust the subtle signals our body is sending. These sensations are not random, they’re our nervous system quietly processing information that our conscious mind hasn’t yet picked up on. Over time, paying attention to these quiet nudges helps us make decisions that feel informed, grounded and aligned with who we are.

Amy

References

1. Bonaz, B., Bazin, T. & Pellissier, S., (2018). The Vagus Nerve at the Interface of the Microbiota–Gut–Brain Axis. Frontiers in Neuroscience, 12, p.49.

2. Damasio, A.R., Tranel, D. & Damasio, H., (1991). Somatic Markers and the guidance of behaviour: theory and preliminary testing. In: H.S. Levin, H.M. Eisenberg & A.L. Benton, eds. Frontal Lobe Function and Dysfunction. New York: Oxford University Press, pp.217–229.

3. Porges, S.W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: W.W. Norton.

4. Damasio, A. (1999). The feeling of what happens: Body and emotion in the making of consciousness. London: Heinemann.

5. Bechara, A. & Damasio, A.R., (2005). The somatic marker hypothesis: a neural theory of economic decision. Games and Economic Behavior, 52(2), pp.336–372.