Why Anxiety Makes Decision-Making Hard and How to Overcome It
Ever find that you are overthinking small decisions like how to respond to a text message or how to schedule your day? Anxiety has a way of not only making you feel overwhelmed, but it can also leave you feeling exhausted. The good news is that you don’t have to wait for anxiety to disappear before making decisions. With a few strategies, you can learn to navigate choices more calmly, focus on what matters most, and move forward even when uncertainty feels uncomfortable. Here are some practical ways to make decisions when anxiety is in the driver’s seat.
How the Brain Functions Under Anxiety
It's important to understand how anxiety affects how the brain functioning. There are various sections of the brain that all have different jobs. The front area of the brain, also known as the prefrontal cortex (PFC) is responsible for decision making and logical responses, while the anterior cingulate cortex and the amygdala are part of your stress response. Thanks to our body’s survival instincts, the brain will prioritize the stress/fear response, effectively shutting down the prefrontal cortex. When our bodies and brains are stuck in this place, it can make decisions feel impossible.
Image: The Effects of Anxiety on the Brain / Created by Xcode
Anxiety triggers the body’s stress response, releasing hormones like cortisol. While this reaction is designed to keep us safe, prolonged anxiety can:
Overload the brain: Excess stress can make it harder to focus and process information.
Cause decision paralysis: The fear of making the wrong choice can be so strong that it prevents any decision at all.
Increase risk aversion: Anxiety often amplifies the perception of negative outcomes, leading to indecision.
Anxiety operates on a positive feedback loop. This means that when you experience anxiety, it can lead to even more anxiety. When we are caught in this cycle, it can make small decisions feel overwhelming. Much like a pressing the gas and the break at the same time, overthinking can feel like you are spinning your wheels, but getting nowhere.
Practical Ways to Make Decisions Easier When You’re Anxious
Recognize when you are feeling overwhelmed
If everything feels urgent or high-stakes, that’s often anxiety talking. Pausing to notice “I’m overwhelmed right now” helps you avoid making a decision from panic.
Regulate first and then engage with the decision
Trying to decide while your body is stressed is like thinking clearly while running uphill. A few slow breaths, a short walk, or even a pause can make the decision feel less intense.
Make the decision small and focused on the first steps toward decision making
Anxiety loves to jump ten steps ahead. Instead of deciding everything at once, focus on the next small move—like gathering information or sending one email.
Get attached to your priorities or your values
Allowing yourself to take a moment to reflect on what choice is aligned with your priorities or values can help bring clarity when you’re feeling overwhelmed.
Often times there isn’t a “right” decision. It’s easy to let perfectionism get the best of you.
Many choices don’t have a perfect answer—just different options you can handle. Reminding yourself of this can ease the pressure to get it exactly right.
If anxiety is making it hard to trust your decisions, you don’t have to figure it out alone. Working with a therapist can help you understand your anxiety, clarify your values, and make choices with more confidence—even when things feel uncertain.
If you’re ready for support, schedule a consultation to see if therapy is a good fit for you.