3 Tips to Navigate Decision-Making Anxiety 

January 22, 2024

Do you ever find that decisions become overwhelming and can spiral into a source of significant anxiety? Have you wondered why some choices are easy, others are difficult, and some seem nearly impossible? Let’s discuss three things that might help you move past that anxious, stuck phase. 

1. Write it Out. 

When we physically write, our brains process information differently, aiding in clearing up the multitude of thoughts and questions swirling around in our heads. So where can you start? First, begin by taking a piece of paper and writing out the decision you’re trying to make at the top of the page—let’s use the example of deciding whether to leave a job. 

Next, fold the paper into four squares. In each square, focus on a specific aspect of the decision and write out your thoughts: the pros of staying at the job, the cons of staying, the pros of leaving, and the cons of leaving (it is key to focus on each one of these squares individually). Unfold the paper once you’ve finished writing. Analyze which squares have the most content, highlighting what is standing out for you presently. This visual representation may help clarify your thoughts and can visually represent the significance of the factors influencing your decision. 

2. Avoid External Influence. 

When struggling with a decision, our instinct is often to seek advice from friends (this is something that I am guilty of doing). Although this may seem like a good thing to do in the moment, this input from outside sources might sway your decision.  Now, as part of the decision that you are making, you are also considering the potential ‘disappointment’ that your friends may feel if you do not listen to their advice. Although this may not always be the case, it can weigh on your decision-making ability. As a counsellor, I have heard numerous clients share with me that ‘you give the best advice’. I often say that: “I am not giving you any advice, I am helping you come to these decisions on your own, based on what I am hearing you say”. That is why it seems like great advice, as it is your own advice without the influence of external opinions. Making big decisions can certainly be difficult, but listening to yourself and removing external opinions can help you come to a decision that you are comfortable with.  

3. Best, Worst, and Most Likely Scenarios 

In some scenarios fear may be impacting your ability to come to a decision.  It may be helpful to consider how you would handle the best, worst, and most likely scenarios after making your decision. Visualizing and working through these potential outcomes by writing them out or saying them out loud can help alleviate anxiety. For instance, in the context of leaving a job, visualize the best-case scenario, maybe after leaving your old job you end up getting offered the dream job that you had applied to. How would you deal with this? Likely you would take the dream job and begin working again. What about the worst-case scenario for this example? Maybe after quitting you don’t land a job right away and a prolonged job search causes financial stress. How would you deal with this? Maybe you would seek out financial assistance, apply outside of your field, and/or reduce your spending. Finally, what is the most likely scenario for this example? Maybe it is finding a more fulfilling job after leaving your current employment. How would you deal with this? Prior to leaving your current job it might mean submitting applications to jobs that interest you, and it may mean starting to put some money aside in anticipation of not having a job for a few months. By breaking these factors down, it brings back a sense of control and predictability into the situation. 

While big decisions may not always be easy, employing these tools can help to streamline the process. Hopefully sharing these tools was useful and can help you become a better decision-maker! If you found any of these tips useful or would like to learn more, please consider subscribing to our email list to stay informed with what Virtual Connect offers. 

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