In our busy, noisy world—where opinions, advice, and information are available at the click of a button—it can feel nearly impossible to hear your own inner voice.

But your inner wisdom is there.
It’s not loud or flashy.
It doesn’t compete for attention.
It simply waits for you to listen.

Unfortunately, most of us are moving too fast—or feeling too anxious—to truly hear what our deeper self is trying to say. We override it with logic, distraction, or outside validation. But when we consistently ignore our inner voice, we start to feel unsettled, disconnected, or overwhelmed. It can lead to chronic anxiety, impulsive decisions, or even relational breakdowns.

So how do you *tune back in*?

Step 1: Ground Yourself First

Before you can hear your inner voice, you need to quiet your nervous system. When you’re in fight-or-flight mode, your mind races, your body tenses, and your thoughts feel chaotic. In this state, inner wisdom gets drowned out by fear or urgency.

Try one of these grounding techniques:

• 5-4-3-2-1 Technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times.
• Body Scan:  Starting at your toes and moving up to your head, gently observe any sensations, tension, or discomfort without trying to fix them.

These techniques calm the nervous system and create space for deeper reflection.

Step 2: Listen Without Judgment

Once you feel more grounded, start to tune in:

• What thoughts are floating up?
• What emotions are present?
• Is there a recurring theme or whisper that you usually push away?

Listen with curiosity, not criticism.

Many people find that their inner voice is trying to express something important—like a fear of not being safe, a need for connection, or a longing for rest. When we meet those messages with harsh self-talk or shame, we silence them. But when we listen with compassion, we start to understand what our inner world needs.

Step 3: Identify the Deeper Message

Ask yourself:

• Is there a belief here that I’m not safe, not loved, or not cared for?
• What might this feeling be trying to protect me from?
• Is this thought based in truth, or in an old wound?

You don’t need to fix anything immediately. Just acknowledge what’s there. This alone can reduce anxiety and increase clarity.

Step 4:  Choose a Healthy Response

Once you’ve identified the message, ask:
How do I want to respond to this in a way that protects and nurtures me?*

Maybe your inner voice says:

“I feel alone and unsupported.”

A healthy response might be:

“I can reach out to someone safe. I deserve connection.”

Or your inner voice might say:

“I’m scared I’ll fail.”

A healthy response:

“It’s okay to be scared, but I can still take the next small step.”

When you respond to your inner voice with care, not criticism, you begin to rebuild trust in yourself.

Why This Matters

When we ignore our inner wisdom, we tend to act from impulse, anxiety, or self-doubt. This can lead to:

• Escalating stress
• Strained relationships
• Risk-taking or self-sabotaging behaviors
• Emotional shutdown or burnout

But when we pause, ground ourselves, and listen inward, we’re far more likely to make decisions that support long-term well-being.

You don’t need to have all the answers. You just need to stay connected to yourself.

A Gentle Invitation

If you’re unsure what your inner voice is trying to say—or if it feels tangled in fear, pain, or past wounds—therapy can help. Together, we can explore your emotional world and rebuild a deeper connection to your own wisdom.

You’re not broken. You’re learning how to listen again.

For more insights like this or to schedule a session, visit Beyond Today Counseling Center.
Kendra Gilbert, MA, LPC, CPCS