Have you ever had a gut feeling about something, but weren't sure if it was your intuition speaking or just anxiety from past trauma talking? If so, you're definitely not alone. Both intuition and trauma responses can guide our actions and decisions, but they stem from very different places within us - especially for those of us navigating the challenges of PTSD, complex PTSD (CPTSD), or other mental health challenges rooted in past trauma. With practice and support, it's possible to discern between these two internal voices -- helping us move through life with greater clarity, confidence and self-trust. 

When Trauma Takes Us Back (in time)

A trauma response is the mind and body reacting to a past pain or threat, rather than the actual present moment. This is a logical adaptation designed to protect us from future danger based on past experience. However, for veterans, survivors of abuse, or anyone healing from trauma, this can become a significant challenge. Our brains can even become hyper-vigilant, constantly scanning for any resemblance to past painful events to try to prevent them from happening again. This keeps us stuck, with one foot in the past and the other bracing for the future, making it hard to stay grounded in the present moment. Learning to discern when this trauma-fueled reactivity is at play, versus tapping into our intuitive wisdom, is a crucial step in reclaiming our sense of safety and agency.

Characteristics of Trauma Response:

• Urgent and Anxious: (cue the internal alarm system) Trauma responses come with a sense of urgency and heightened anxiety, panic, or fear.

• Reactionary: (zero to sixty in no time flat) These responses are quick, intense and often disproportionate to the current situation at hand.  

• Stuck in the past: Trauma responses are influenced by and stuck in memories of past experiences, rather than being grounded in the present reality.

For example, imagine you're at a crowded party mingling with a group of new people. A veteran who experienced the chaos and danger of crowds while deployed in a conflict zone may have a trauma response to this setting, feeling constantly on alert for potential threats even in a safe, civilian environment. Their heart starts racing, they become hyper-vigilant, scanning the room for potential threats. They may even feel an overwhelming urge to flee the situation entirely, despite there being no real danger present. This is their trauma-fueled reactivity kicking in, making them feel unsafe and on edge. Likewise, for someone who has experienced social trauma such as chronic bullying or social anxiety, the noisy, chaotic environment might trigger an intense trauma response.

Understanding Intuition

Intuition, on the other hand, is often described as a gut feeling or an inner knowing that just feels right. It's that calm, clear sense that something is the way to go, even if we can't immediately explain why. Intuition is grounded in the present moment and helps us make decisions that are in alignment with our true selves.

Using the above example, an individual who does not associate crowds with danger might have a different intuitive reaction in the same scenario. They may feel a sense of discomfort or dislike for the crowded party setting, even a desire to leave. But this intuitive response would likely be more calm and grounded, without the same level of panic or urgency. They may politely excuse themselves to get some air, trusting their inner voice that this environment doesn't suit them, rather than feeling compelled to escape due to a nervous system on fire.

Intuition is:

• Calm and clear (no alarm bells here) Intuitive are like a gentle nudge or a quiet voice that doesn't rush or pressure us.

• Patient (it's not screaming "Act now!") Intuition provides insights without creating a sense of urgency or panic.

• Focused on the present (not dwelling on past drama) Intuitive feelings are connected to the here and now, not colored by past experiences.

Your intuition guides you smoothly, without any fanfare. You're about to leave for work, and something tells you to grab an umbrella. The sky's clear, but you listen to that hunch. Lo and behold, it pours later that day. That's intuition – it's like a gentle nudge from your inner knowing.

Spot the Difference

So how do we tell these two apart? Here's a quick cheat sheet:

1. Body check: Does your body feel calm or like it's gearing up for battle? Intuition feels calm and centered, while a trauma response often comes with heightened physical sensations like a racing heart or tightness in the chest.

2. Emotion detector: Are you feeling peaceful or panicked? Intuitive feelings are generally peaceful and clear, whereas trauma responses are marked by anxiety or fear.

3. Thought tracker: Are your thoughts clear or spinning in circles? Intuition brings clarity and simple insights, while trauma responses can lead to confusion and rumination.

“By learning to listen to the calm, clear voice of intuition and recognize the urgent, anxious signals of trauma, navigating life's twists and turns with greater clarity and purpose becomes so much easier.”

Practices to Sharpen Your Senses

Staying present and grounded can really help us discern these differences. Getting better at this takes practice. Try these:

• Body scan meditation: Like a full-body pat-down, but for feelings. This helps you tune into your body's sensations and recognize whether they're coming from a place of calm or anxiety.

• Journaling: Reflect on recent decisions and feelings, and ask yourself, "Was this feeling calm and clear, or urgent and anxious?"

• Role-play: Practice makes perfect (and can be pretty fun too).  Practice with a friend or coach by discussing different situations and identifying whether your response feels intuitive or reactionary.

Making It Stick

There is a reason mindfulness practices are called a "practice." Building discernment takes time and patience. Here are some tips to make it a part of your daily life: 

• Daily check-ins: Incorporate regular mindfulness and grounding exercises to stay connected to the present moment. A quick "how am I really feeling?" can work wonders

• Professional help: Sometimes, we all need a guide on this journey. Seek therapy or coaching to work through past traumas and strengthen your connection to intuition. 

• Buddy system: Find a friend to practice with – two heads are better than one. 

• Long-term strategies: Building a support system of trusted friends or mentors can be invaluable

First Aid for Trauma Responses

Let's say you recognize you're experiencing a trauma response. The first step is to identify any immediate safety needs. Once you've attended to those, you can begin calming your nervous system. Start by slowing your breath, extending the out-breath slightly longer than the in-breath. This can help shift your body from a sympathetic "fight-or-flight" response back to a parasympathetic "rest-and-digest" state.

With your nervous system more regulated, check in with yourself again. Ask what you need in the moment. Revisit the example of feeling overwhelmed at a crowded party. You might imagine how it would feel to leave and head home, then reflect on why you chose to be there in the first place. Consider what might cause you to stay, and tune into how that feels. Then make a choice, trusting your own inner wisdom.

The key is using self-compassion and self-trust to guide you, rather than reacting out of trauma-fueled panic. With practice, you can learn to skillfully navigate these challenging situations, honoring both your intuition and your need for safety and healing.

Wrapping It Up

Learning to tell intuition from trauma responses is like developing a superpower. It takes time, patience, a healthy dose of self-compassion, and a commitment to staying present. But it's worth it. By learning to listen to the calm, clear voice of intuition and recognize the urgent, anxious signals of trauma, navigating life's twists and turns --with greater clarity and purpose -- will become so much easier. 

Want to dive deeper? Check out additional resources like:

• Books: "The Gift of Fear" by Gavin de Becker, "Radical Acceptance" by Tara Brach

• Meditation apps: my favorite is Insight Timer, which has over 100,000 free guided meditations searchable by subject

• Therapy or coaching with a Trauma-Informed practitioner (you may want explore Somatic Experiencing, EMDR, Breathwork, or SOULignment coaching)

• Support groups: Join supportive communities or online spaces focused on personal growth and healing

Whenever it gets hard, just take a breath, come back to self-compassion, and trust yourself. You've got this!