Hello Alan, great question!
I had agoraphobia and a panic disorder. With therapy and constant work I am out of the house and haven’t had an actual panic attack in years.
I have used intuition to guide me and understand your concern over it being intuition or fear.
Here are different things I have learned/done:
Recognize what is true guidance or fear thoughts- true guidance is always empowering, it doesn’t invoke fear, even when giving a warning. When if find my list I will post it.
Trusting that when it is really important/imperative you listen to your intuition you will KNOW, there won’t be doubt. I have even found that things in life have conspired against me doing something it was trying to tell me not to do it.
When you have a thought come up, try and trace back to the original fear thought- this can be hard but with practice you can do it. If you need therapy to work through the bit you uncovered then do so. If you can heal it by acknowledging it or joking with it then do so. I find humour useful.
Take a fear thought and take it to the extreme of the “what if” cycle. Eg - doing dishes- fear cutting myself, what if I cut myself, what if I need stitches, what if I amputate my hand!” Then there is usually a chuckle and a shift.
If it is intuition telling you something may go wrong, ask how you can handle it or if you can handle it. Most things that we have I tuition about can be dealt with. Like when you simply went home. You saw friends, then had to leave. All that is ok.
It is also possible you had acid reflux because you were anxious. Or maybe in that instance your intuition was telling you to relax before going and if you don’t something would happen.
When I was questioning things at the beginning I also asked a close friend who was an energy worker to check in as well. That helped identify intuition/fear. It was rare that I was told not to go somewhere, it was always just to be aware, to have faith, to breathe, to trust I could handle what comes up.
I used to be afraid of having a panic attack in public and my brother pointed out that most people just don’t care. He wasn’t saying that to be mean he was saying to let me know that others are focused on their lives and will move on.
I have also used tarot as a divination tool. I was on an airplane and having a bad feeling. I couldn’t calm myself down and I couldn’t identify where the thoughts were coming from. I pulled out my tarot deck (no one paid attention) and pulled a card. In this deck the devil card is titled The Liar. It was perfect. I knew that my thoughts/bad feelings were lies. I was able to release the bad feeling and not have a panic attack.
I hope this helps you.
Have a blessed day!