How to Overcome Decision Paralysis

Identifying decision paralysis

Notice patterns of excessive overthinking. If you find yourself repeatedly analysing choices without making progress or constantly seeking more information without deciding, it may be a sign of decision paralysis.

Recognise a fear of making the wrong choice. Decision paralysis comes from a place of anxiety, which typically encompasses this fear. Notice the intensity of this desire to make the "right" choice when confronted with a decision.

Pay attention to avoidance behaviours. Do you avoid making decisions until the last minute? Have you been procrastinating, putting off action, or distracting yourself with other tasks? If you have, you likely are experiencing decision paralysis.

Simplifying the decision-making process

Set yourself a deadline to make your decision. Without a timeline for making your decision, you can become stuck, endlessly changing your mind between options. Set a specific timeframe for your decision, as it is an essential first step towards making your decision. Depending on circumstances, this may be minutes to weeks. A lot of thought is necessary for some more important life decisions, but make this time limit reasonable.

Narrow down your options early. By cutting down your options to your top 2-5, you've already made an important step in making your decision. Now you have a definite, manageable number of choices to base your comparisons on, unlike when overwhelmed with more options.

Don't overthink your options. A pros and cons list can be useful in making a decision; however, it can begin to overwhelm you at a certain point. Make sure your mind is clear and at ease, or you won't be in the right mindset to decide between anything.

Use a framework for your decision-making process. Follow the guided steps to make your decision. This framework can help reduce pressure by allowing you to follow steps rather than get worked up about it. An example could be: Identify the decision that needs to be made. Gather relevant information. Weigh up the evidence. Choose from your list. Take action. Review your decision and its impact.

Practise making quick decisions. Impulsivity isn't always a bad thing. For example, don't read the reviews when choosing a food option at a cafe or restaurant or where to go for dinner. Quick decision-making will save you a lot of time in the long run, helping you try new things you would not have otherwise. If you regret a decision, you can reflect on that from there rather than fearing it happening before it does.

Emotionally coping with decision paralysis

Take a break from deciding. Breaks are essential if you have been trying to decide for an extended time. You need to allow yourself to destress and give your mind a break. Take some time to allow yourself to take a breath or go for a walk. Other breaks you can try include: Guided meditations. Body scan exercises. Light exercise or gentle yoga.

Find peace with uncertainty. Not knowing how something will turn out is often a leading factor in decision paralysis. Not every question or choice has a right or wrong answer; you must accept that. It's just a choice, essentially, and you need to remember that it will turn out okay in the end, no matter what you decide. Uncertainty is a part of life; the sooner you accept and come to terms with that, the better.

Reassure yourself when faced with big decisions. Take a step back if you feel overwhelmed to remind yourself it isn't impossible. Approach such decisions with a reassuring attitude towards yourself, practising self-compassion and allowing yourself time.

Ask for advice. Asking a loved one or a friend for their opinions on your options may help give you perspective, but remember not to let them decide for you. Take what they have to say and build on that in your own time, allowing yourself to choose away from them later.

Know when you need to seek professional help. Is decision paralysis causing significant distress throughout daily life or taking up all your time? You could consider finding a therapist who specialises in CBT, which can help you learn to cope with decision-making healthily through talk therapy over time. It focuses on the idea that negative thoughts and feelings trap you in a cycle of negative emotion, and helps you find ways to challenge those unhelpful thoughts. In CBT, you learn to break down an overwhelming task/decision into manageable parts.. Thoughts can shape how you feel and behave when faced with a decision. By challenging fearful or negative thoughts, you may be in a better mindset to make a decision that benefits you long-term.