On a scale of 1 to 10, what score would you assign yourself for decisiveness? Good decision-makers know when to distinguish between principle and pragmatism.
Being decisive has many benefits, including improved productivity, confidence, and time management. However, this may not come easy for many of us.
Various factors can make it difficult to make decisions, including fear of wrong choices, overthinking, and worries regarding others’ opinions. One thing that is common among these is anxiety.
This phenomenon can throw an individual’s decision-making process out of order. Rates of anxiety are rising in the US, mostly among younger adults. In this article, we will discuss how anxiety leads to poor decisions and three ways to overcome it.
How Does Anxiety Impact Decision-making?
Sadly, the impact of anxiety and stress on decision-making is not openly talked about as often as is needed. We live in a largely stressed-out society. In a 2024 poll, 43% of American adults responded that they felt more anxious than the year prior.
The four main reasons given for anxiousness were current events, the economy, gun violence, and the elections. At least one of them is behind us now. What is even more shocking is that most of the respondents had not sought professional help for their declining mental health.
When an individual silently lives with rising anxiety within their hearts, they are at a greater risk of short-circuiting their decision-making process. The neurons in the prefrontal cortex (responsible for decision-making) disengage due to anxiety. Here are three ways people end up making poor decisions.
The Irony of Opposite Behavioral Patterns
One thing about anxiety is that it leads to behavioral patterns that may appear to be conflicting on the surface. Let’s understand this with the help of two scenarios –
- First, individuals may spend too much time on a minor decision. For example, they may research as many options for a haircare product as possible to find the perfect one. At last, they may ask a third party and settle with their pick.
- Second, an individual may be so overwhelmed with a major decision that they do not even look into the available options. An example would be selecting a wedding venue. One may begin their search so late that they’re only left with a few select options. Most end up picking one of the first options to avoid dealing with their anxiety.
What we’re seeing in each case is a terrible mix-up of overthinking and haste.
Fear of Communication
This is also a catch-22 kind of situation associated with anxiety. The mind is stuck in a loop of potential threats and all that could go wrong. Though these concerns come to mind, an anxious individual may never share them with others.
Many fear the outright rejection that may occur if they were to communicate their concerns. This delays the decision-making process, especially when it comes to areas of finance, health, and education.
Cognitive Impairment
Have you ever given an oral viva? Then, you’re at least slightly aware of how the mind can seem to function at a 25% lower rate if one gets too anxious. The number may be one plucked out of thin air but it conveys an important point.
Anxiety does not make a person lose their mind completely. However, it can cripple cognitive performance. Thinking gets disrupted to the extent that one may be less clear-headed and more prone to making errors.
If one does not practice pausing and reflecting on their choices, their anxiety can lead them to make some poor decisions.
Tips to Overcome and Make Better Decisions
Now that we’ve discussed the problem in detail, let’s talk about the most awaited part – its solutions. It is possible to overcome anxiety with the right strategies and treatment.
It all starts with identifying that you indeed have a problem. Now, let’s look at some effective solutions.
Consider Getting Professional Help
Anxiety, even that related to decision-making, is often an episodic disorder. Individuals may find it easier to make some decisions and almost impossible to make others. Studies suggest that an average person makes over 33,000 decisions in a day.
If your anxiety levels are so high that your daily life is being impacted, start with professional support. Your healthcare team for anxiety management would typically include therapists and psychiatric nurses. The latter will be closely involved in monitoring and encouraging your progress.
According to Cleveland State University, these professionals will provide evidence-based care for the treatment of chronic, acute, and episodic mental health disorders. This means your mental health nurse will be equipped to handle unique cases of decision-making anxiety as well.
Educated via psychiatric nurse practitioner programs online or offline, these nurses have the knowledge to guide you to a structured decision-making process. Their key strategies will include the following –
- Assessing anxiety levels, potential triggers, and impact on decision-making
- Educating the patient on how anxiety leads to cognitive impairment. Nurses will also teach how to challenge negative thoughts.
- Explaining how to compare the pros and cons of major decisions
- Redirecting patient focus on the long-term consequences of their decisions, not just immediate anxieties
- Collaborating with others like the patient’s family members and support groups for a well-rounded approach
Keep Yourself Grounded
Once anxiety takes over the mind, the body shortly follows. The individual becomes incapable of thinking straight unless they know how to cope. This can be done using effective grounding techniques.
They are coping strategies that can help a person reconnect with their present. One can return to the present moment from a PTSD flashback, bad memory, or distressing emotion. Let’s look at some grounding techniques that can act as gentle reminders to stay anchored in the present –
- Boxed breathing, where you need to inhale for 4 seconds, hold your breath for another 4, and exhale for 4 more seconds. Continue this process until you feel calm and grounded.
- Light stretches that also focus on deep breathing and closely experiencing every physical sensation
- Simple exercises like jumping jacks or running along a favorite trail
- Connecting with nature through forest bathing. The sounds of birds and swaying leaves are often enough to get one back to the present moment.
- Soothing touch like gently rubbing one’s hands together or placing them over the heart (chest)
- Listening to melodious and peaceful music
- Finding a visual anchor like a nearby object and viewing it intently
Try Journaling
For the first few weeks of your healing journey, it’s best to maintain a journal. It will help you gain a better perspective of the process along with your main triggers.
You can use this journal to write down the following –
- Decisions that were easy to make
- Decisions that seemed the most challenging
- The level of pressure you felt
- Whether you factored in other people’s opinions
- Whether you fretted over the possible outcomes
- The worst-case scenarios you imagined
The first few times you note these down may not offer much insight. However, you will observe a pattern over time.
The source of your anxiety could be a lack of confidence or a desire for perfectionism. Once you can identify the root of your thought process, it will become easier to take steps to address it. If you’re receiving therapy, your nurse may also help you keep stock of your progress.
Besides the tips we have discussed, you will undoubtedly benefit from a healthier lifestyle in general. According to Healthline, anxious people may find relief through sound night sleep, limited caffeine intake, and an active body.
Mayo Clinic further expands on the role of diet in reducing anxiety. The problem can be overcome to some extent through proper hydration, proteins for breakfast, and complex carbs.
However, keep in mind that these lifestyle changes are not a substitute for treatment. As stated earlier, if your anxiety is getting in the way of making even minor decisions, get professional help sooner rather than later.
