Anxiety or Intuition? Learning to Tell the Difference When You’re Highly Sensitive
As the Thanksgiving season approaches, many highly sensitive people (HSPs) feel a mix of anticipation and overwhelm. The holidays can bring joy and connection — but also family dynamics, social expectations, overstimulation, and emotional pressure. Amid all of this noise, it becomes even more important to trust your inner voice.
But for HSPs, there’s often a question beneath the surface:
Is this my intuition speaking — or is it anxiety?
When you feel deeply, think deeply, and sense subtle emotional shifts, it can be hard to know whether your body is warning you about something real or responding to stress. Learning the difference is an act of self-trust, and during a season full of opinions, plans, and obligations, that trust is a grounding force.
Why HSPs Struggle With Intuition vs. Anxiety
Sensitive nervous systems pick up more — more emotion, more stimulation, more relational energy. That same awareness that makes you intuitive and empathic can also make your body alert quickly when there’s tension, change, or uncertainty.
Intuition is a quiet knowing. It’s steady, calm, grounded.
Anxiety is urgent. It’s tight, loud and filled with “what ifs.”
During the holidays, when there’s often pressure to attend gatherings, manage expectations, or revisit old family roles, it’s common for HSPs to feel activated and doubt their signals.
How to Tell the Difference
1. Ask, “What am I feeling right now?”
Intuition: subtle pull, some clarity, gentle awareness
Anxiety: tight chest, racing thoughts, sense of urgency or dread
Your body often knows before your mind does.
2. Pay attention to tone
Intuition is grounded and neutral.
Anxiety is fear-driven and critical.
If your inner voice or thoughts sound like panic or pressure, they are likely anxiety.
3. Consider the context
Holiday stress, travel, being around family, or feeling responsible for others’ comfort can heighten anxious signals. When emotions are already strong, anxiety tends to speak first and loudest.
4. Pause before acting
Intuition doesn’t rush you.
If the feeling remains after you breathe, rest, or journal — that’s a sign it may be intuitive insight rather than fear.
Mindfulness practices are especially powerful here — slowing down makes space for your deeper knowing to emerge.
Building HSP Self-Trust This Season
For many highly sensitive and LGBTQ+ people, boundaries can feel complicated, especially around the holidays. But honoring your inner voice is an act of care — for yourself and your nervous system.
Try these practices:
Create quiet space daily: a walk, a few minutes of deep breathing, or an enjoyable treat or beverage alone
Check in with your body before saying yes to plans or conversations
Use grounding anchors at gatherings: focus on breath or a sensory object, step outside briefly
Give yourself permission to leave early, say no, or choose smaller celebrations
Journal prompts:
What does intuition feel like in my body? What does anxiety feel like?
What boundary would bring me peace this holiday season?
The goal isn’t to silence anxiety. It’s to listen with compassion while strengthening your relationship with your intuition.
A Final Reminder for the Holiday Season
Remember, you are here to have fun too!
Your sensitivity is not a flaw. It’s a compass.
It helps you notice nuance, connect deeply, and show up with intention and care.
This Thanksgiving, while the world leans toward noise, productivity, performance, and togetherness, you get to choose calm, clarity, boundaries, and inner-knowing.
Trust that you can listen inward.
Trust that you can say no when you need to.
Trust that your body carries wisdom, not just fear.
You don’t have to attend every gathering, absorb every emotion around you, or abandon your needs to maintain harmony. You’re allowed to honor yourself. You are allowed to have fun too.
Seeking Support?
If you’re a highly sensitive or LGBTQ+ person looking to build self-trust, navigate anxiety, and feel more grounded this holiday season, therapy can help. I offer a supportive space to tune into your intuition, regulate your nervous system, and practice compassionate boundaries — not just during the holidays, but all year long.