The gut feeling, which comes from the enteric nervous system – a web of neurons in the gastrointestinal tract that some neuroscientists refer to as the ‘second brain’ – is something many people swear by. But what if you don’t feel like you can trust it?

Even at my most impulsive, I’m a consummate over-thinker. Whether it’s worrying I left the door unlocked (which I never do) or considering all possible outcomes of a problem at work (however unlikely said outcomes may be), the windmills of my mind are always whirring.

Don’t get me wrong, there are times when I know exactly what I want, but when it comes to choosing between two or more things, I’ve over-thought to the point of pointless dithering more times than I can count.

And with generalised anxiety disorder (GAD) diagnosed in six in 100 people in any given week in England, according to Mind, there will be scores of people asking the same question I am: how can you trust your gut when your gut is always stressed out? 

Counselling Directory member Laura Spreitzer says this problem starts in the amygdala.

She says: “The amygdala is often referred to as the brain’s ‘fear centre’ because it plays a crucial role in processing and reacting to threats. When we encounter a potentially dangerous situation, the amygdala sends signals to our body to trigger the fight-or-flight response, preparing us to either confront the threat or get away quickly. The amygdala also plays a role in fear conditioning, a process where you learn to associate certain stimuli with negative outcomes. For example, if you get bitten by a dog as a child, your amygdala might develop a heightened response to dogs in the future.”

But what does this have to do with over-thinking?

“When we are not able to process the event properly, we risk becoming stuck in a fight-or-flight state,” Spreitzer explains. “This could then potentially lead to seeing the world as black and white, becoming increasingly anxious, and finding it difficult to make decisions and trust our gut feeling. Our brain is then on constant alert and we’re finding it hard to make rational decisions.

“Often out of fear of making the ‘wrong’ decision, as if decisions exist in stark binaries of good and bad, right and wrong. But this rigid perspective is a distortion of reality. Decisions are simply choices, each leading to diverse and often unpredictable outcomes. When we’re anxious, we’re trying to control the outcome, which can also be linked to perfectionism and fear of losing control. We start overthinking and seeing the world as black and white. However, this is not the reality and we often forget the spectrum of possibilities.”

If you think of yourself as an anxious person or have a habit of overthinking, Spreitzer has some tips for you…

Grounding in the present

“To break free from anxiety’s hold,” Spreitzer says, “engage in the here and now. Practise simple grounding exercises, like naming objects you see or feeling your feet on the floor. These anchors bring us back to the present, preventing anxiety from steering us on autopilot.”

Cultivating inner serenity

Spreitzer says: “Consider meditation as a long-term solution. It helps you connect with your body and intuition, easing decision-making anxiety and fostering self-awareness.”

Write down your dilemma

“Journaling offers an outlet for anxieties around decision-making, recommends Spreitzer. “Make pros and cons lists, explore potential outcomes and challenge the weight you might give to worst-case scenarios. Often, writing it down brings perspective and reveals the improbability or manageability of those dreaded outcomes.”

Self-compassion

“Be kind to yourself,” Spreitzer says. “Not every decision leads to your desired outcome. Learn from it, move forward and remember: we all make choices that don’t pan out as planned.”

Ask yourself: “Will it matter in five years?”

Spreitzer says: “The answer will help you gain a new perspective on how important the decision is. If the answer is yes, it indicates that this is a decision with a higher impact, for example, like starting a new job, buying a house or moving to a new country. In such cases, take your time with the decision and gather all information you can. Perhaps seek trusted advice from a close friend or a family member and ask for their experience. Listen to your body’s subtle messages and try to connect with your gut. What does it say? Is it calm, or anxious? If these feelings persist, consider seeking professional help from a therapist to explore the roots of your anxiety and learn to make confident choices grounded in the present.”

Image: Getty