How to Trust Your Intuition When You Have Anxiety

Surfing the Waves of Life (and Your Own Mind)

Imagine you’re floating on your surfboard, staring at the horizon, waiting for the perfect wave. Some swells rise up, teasing you—should you go for it or wait? Your gut says one thing, but doubt creeps in. What if it’s the wrong wave? What if you wipe out? What if you miss the best one?

That’s what it feels like to navigate life with anxiety. Your intuition is the ocean’s rhythm, your deep inner knowing. Anxiety is the choppy water, the uncertainty that makes you second-guess everything. If you’ve ever wondered, Am I trusting my gut or just freaking out?—you’re not alone.

This guide will teach you how to tell the difference, so you can stop overthinking and start riding life’s waves with confidence.

The Difference Between Intuition and Anxiety

Ever noticed how seasoned surfers don’t overanalyze every wave? They don’t let fear dictate their choices. They trust their instincts. That’s intuition. It’s a calm, steady knowing.

Anxiety, on the other hand, is like bracing for a wipeout before the wave even forms. It’s fear-driven, built on worst-case scenarios, and makes you freeze or panic instead of flowing with life.

So how do you tell the difference?

    •    Intuition is steady. It feels like a gentle nudge, a quiet knowing, even if it doesn’t make logical sense.

    •    Anxiety is frantic. It’s tied to anxious thoughts, racing heartbeats, and worst-case scenarios that never actually happen.

    •    Intuition is in the present moment. You’re reading the waves as they come.

    •    Anxiety is stuck in the past or future. You’re replaying past experiences or dreading possible threats instead of trusting the flow.

Key takeaway: If your mind is racing with self-doubt, fear, or panic, it’s probably anxiety. If it’s a deep, grounded feeling that nudges you forward, that’s your intuition talking.

Why Anxiety Makes It Hard to Trust Your Gut

Ever had a gut feeling about something but ignored it because fear took over? That’s anxiety overriding your instincts.

Here’s why:

    •    Your nervous system is wired for survival. When you sense danger (real or not), your subconscious mind sounds the alarm. Physical symptoms like a racing heartbeat, tight chest, or sense of urgency kick in, making it hard to distinguish gut instinct from fear.

    •    Past experiences shape your reactions. If you’ve had a hard time in the past—like trusting someone who let you down—you might assume every new situation will be the same.

    •    Anxious people struggle with uncertainty. Your brain’s way of protecting you is by playing out worst-case scenarios—but that just feeds self-doubt.

    •    Social media distorts your inner voice. If you’re constantly scrolling through highlight reels, your intuition gets drowned out by comparison, making you question yourself more.

Key takeaway: Anxiety hijacks your inner wisdom by making you second-guess everything. The best way to counteract it is by learning to recognize when fear is speaking instead of your gut instinct.

How to Strengthen Your Intuition (And Quiet Anxiety)

Think of this like surfing training—the more you practice, the stronger your instincts become.

1. Stay in the Present Moment

When a surfer is out in the water, they’re not thinking about the last wave or the next one—they’re fully present. Mindfulness practices like meditation and deep breathing help you stay centered so anxiety doesn’t take over.

Try this:

    •    Pause button technique – When you feel overwhelmed, take a deep breath and ask, Is this a gut reaction or just my mind racing?

    •    Body check – Intuition feels calm. Anxiety feels like tension. Learn to notice the difference.

2. Recognize the Difference Between a Gentle Nudge and a Sense of Urgency

    •    A gut feeling feels steady and natural.

    •    Anxiety feels urgent, like you must decide right now.

Surfers don’t rush into every wave—they wait for the right moment. Your intuition works the same way.

3. Tune Into Your Inner Voice (Not the Noise Around You)

If you spend too much time seeking outside opinions (social media, family members, a trusted friend), you’ll drown out your own intuitive abilities.

Try this:

    •    Journaling – Write down gut feelings before you ask others for advice.

    •    Safe space visualization – Imagine yourself in a peaceful, quiet place. What does your inner knowing say?

Key takeaway: The more you quiet outside noise, the easier it is to hear your intuition.

4. Practical Steps to Trusting Your Instincts More

    1.    Start small – Just like learning to surf, don’t expect to ride big waves right away. Practice intuition on small decisions first.

    2.    Pause before reacting – Give yourself a long time (even just a few minutes) before making decisions.

    3.    Reframe negative thoughts – Instead of thinking, What if this goes wrong? ask, What if this turns into a great time?

    4.    Use a “gut check” method – Close your eyes, take a breath, and notice how each option makes you feel. Does one bring a sense of peace? That’s your answer.

Key takeaway: Trusting yourself is like building muscle. The more you use it, the stronger it gets.

5. What to Do When Anxiety Overwhelms Your Intuition

Sometimes, even the best surfers wipe out. When anxiety is overpowering, try these effective ways to reset:

    •    Practice deep breathing – A few slow, deep breaths calm your nervous system and bring you back to the present moment.

    •    Limit social media – Too much scrolling warps your perception and makes anxiety worse.

    •    Create a self-trust ritual – Start each day by affirming: I trust my gut. I know what’s best for me.

Key takeaway: When anxiety knocks you off balance, ground yourself and return to your sense of self.

Conclusion: Ride the Waves With Confidence

The best surfers aren’t fearless—they just trust their instincts. And so can you.

Your gut feeling is like the ocean’s rhythm. Your intuition is a powerful tool—you just have to listen to it.

So the next time you’re standing at life’s edge, wondering whether to ride the wave or retreat to shore—trust yourself. You know the answer.

Feeling inspired and ready to make a change? The right guidance can turn insights into action. Whether you're seeking clarity, growth, or support on your journey, coaching can help you move forward with confidence. Schedule your consultation today and start creating the life you want.

FAQ: Trusting Your Intuition When You Have Anxiety

1. How do I know if my gut feeling is real or just anxiety?

Your intuition is a form of knowledge that comes from experience and inner wisdom, while anxiety is often rooted in worst-case scenarios and self-doubt. A good indicator is noticing how the feeling presents itself:

    •    Intuitive feelings tend to feel calm and steady.

    •    Anxious feelings come with physical sensations like a racing heartbeat and shortness of breath.

If your mind races and you feel overwhelmed, it’s likely anxiety, not a true gut feeling.

2. Can anxiety make it harder to trust my intuition?

Yes! Anxiety can make you question your own intuition, especially if you have a history of relationship anxiety, panic disorder, or social anxiety disorder. When fear is running the show, your instincts can feel clouded.

A simple practice to reconnect with your intuition is deep breathing and focusing on the given moment instead of replaying past relationships or fearing the future.

3. How do I trust my intuition when making big decisions?

Start by stepping out of a place of fear and into a space of clarity.

    •    First step: Pause and take a deep breath.

    •    Ask yourself: Is this a calm sense of knowing, or am I reacting out of fear?

    •    If the feeling persists without panic, it’s likely your intuition guiding you toward a positive outcome.

For high-stakes decisions, reflect on specific goals and align your choices with your values. If fear of the unknown is clouding your judgment, remind yourself that sustainable change happens step by step.

4. What if my gut tells me something bad is going to happen?

A bad feeling doesn’t always mean disaster is coming. Sometimes, it’s just your own fear surfacing. However, if you notice repeated red flags in certain areas of your life—whether in work, relationships, or personal decisions—it may be your intuition trying to warn you.

    •    Consider past patterns: Is this feeling based on a specific phobia or a real, intuitive decision?

    •    Talk to a trusted family member or friend for a second opinion.

    •    Trust that your natural ability to sense danger is there for a reason—but distinguish it from anxiety-driven thoughts.

5. Can intuition help me in relationships?

Absolutely! Your intuition is an important way to gauge whether you’re in a healthy relationship or if something feels off. If your gut is signaling discomfort but you can’t pinpoint why, take a step back and look for red flags.

    •    Reflect on your last relationship—were there signs you ignored?

    •    Notice if your gut is warning you, or if it’s lingering fear from past relationships.

    •    Trusting your instincts can lead to better decisions in love and friendships.

6. What’s a simple way to strengthen my intuition?

Try using a card deck for daily reflection or journaling to track your intuitive thoughts over time. Practicing self-trust in daily life—even in small choices—can help build confidence in your decision-making.

7. How do I stop overthinking and start trusting my gut?

Overthinking can take you a long way from your intuition. Instead of spiraling into potential negative outcomes, focus on the next steps you can take right now.

    •    Engage in a form of intuition strengthening, like mindfulness or meditation.

    •    Take a break from mental loops—step outside, move your body, and reset your focus.

    •    Great advice: When in doubt, simplify your choices. Your intuition usually speaks in clarity, not confusion.

8. Can I really learn to trust my intuition over time?

Yes! Intuition is like a muscle—it gets stronger with use. The more you practice listening to your inner voice, the more confident you’ll feel in making intuitive decisions. With time, you’ll find yourself navigating daily life with a calm inner trust, rather than fear-driven doubt.

What’s Next?

Got questions? You’re not alone. Whether you’re navigating change, seeking clarity, or looking for practical strategies to move forward, these FAQs are here to offer guidance. Think of this as your go-to resource for insights and solutions to common challenges. And if you’re ready for a more personalized approach, let’s connect—because your journey deserves the right support.

Essential Reads for Strengthening Your Intuition and Overcoming Anxiety

If you’ve ever struggled with self-doubt, overanalyzed every decision, or felt stuck between worst-case scenarios and your gut instinct, the good news is—there are books that can help. The following reads dive deep into the idea of intuition, how conscious reasoning affects decision-making, and how to navigate challenges like anxiety attacks, specific phobias, and an overwhelming level of anxiety.

These books will guide you toward positive outcomes, whether you’re tuning into your inner wisdom for the first time or looking for new ways to balance mental health with trust in yourself.

1. “The Gift of Fear” by Gavin de Becker

🔹 Why You’ll Love It: This book is all about learning to trust your gut—especially when your safety is at stake. De Becker explains how intuition is a survival skill, often more reliable than logic. If you’ve ever dismissed a bad feeling, this book will teach you why that instinct might have been right.

2. “Radical Acceptance” by Tara Brach

🔹 Why You’ll Love It: Anxiety thrives on self-doubt, but Brach’s book shows how embracing your fears, rather than resisting them, can lead to true peace. If overthinking has been keeping you stuck, this book offers practical steps to break free from worst-case scenarios and trust your inner voice.

3. “Blink: The Power of Thinking Without Thinking” by Malcolm Gladwell

🔹 Why You’ll Love It: This book explores how conscious reasoning isn’t always necessary for making the best decisions. Gladwell breaks down why our split-second judgments are often more accurate than overanalyzing—a must-read if you struggle with trusting yourself.

4. “The Highly Sensitive Person” by Elaine N. Aron

🔹 Why You’ll Love It: If you feel emotions deeply and pick up on subtle cues, this book is for you. It explains why some people are naturally more intuitive and how to manage an increased level of anxiety that often comes with being highly sensitive.

5. “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh

🔹 Why You’ll Love It: A game-changer for those dealing with anxiety attacks or specific phobias, this book shifts the way you respond to fear. McDonagh offers a fresh take on rewiring your brain so that you no longer see anxiety as a threat, helping you embrace positive outcomes instead.

6. “The Untethered Soul” by Michael A. Singer

🔹 Why You’ll Love It: This book explores the idea of intuition as the quiet observer inside you—the part that exists beyond your anxious thoughts. It’s a powerful reminder that your worries and fears are not who you are.

7. “Trust Yourself: Stop Overthinking and Channel Your Emotions for Success” by Melody Wilding

🔹 Why You’ll Love It: A perfect read for those who struggle with self-doubt, this book teaches you how to balance your emotions with decision-making. If you’re constantly questioning yourself, this is your guide to regaining confidence.

Whether you’re looking for science-backed insights or a more spiritual approach, each of these books will help you trust your gut, overcome fear, and quiet anxiety—so you can move through life with confidence.

Next Step

Ready to take what you’ve learned and put it into action? A personalized coaching journey can amplify these insights, providing you with the support and strategies you need to navigate this chapter with clarity and confidence. Take the next step toward a stronger, more purposeful future—schedule your consultation today and start building the life you deserve.

Work with Josh Dolin: Overcome Self-Doubt and Trust Yourself

Navigating life’s worst case scenarios can feel like getting caught in an endless wave of uncertainty. When self doubt takes over, it’s easy to feel stuck—questioning your decisions, overthinking every choice, and second-guessing your instincts. But you don’t have to stay in that cycle.

Through personalized coaching, Josh Dolin helps you break free from hesitation and trust yourself fully. Whether you’re navigating big decisions, struggling with confidence, or learning to distinguish between fear and intuition, Josh provides the tools and guidance to move forward with clarity.

This blog post is just the beginning—true transformation happens when you take action. If you’re ready to stop overanalyzing and start trusting your gut, let’s talk.

👉 Book a free consultation today and take the first step toward confidence and self-trust.