Quick Decisions: Reducing Excessive Worry

Who Can Benefit?

Quick decision-making can be particularly helpful for individuals who struggle with decision paralysis, excessive worry, or find that worry impacts their focus and time management. This technique helps to streamline decision-making, making situations feel more manageable.

How to Practice Quick Decision-Making

When faced with worry about a specific situation, follow these steps to make a quick decision and reduce anxiety:

  1. List Possible Actions: Start by listing potential actions you could take to address the worry. For example, if you’re concerned about your finances, your list might include:
    • Start saving more money each month
    • Sell unwanted items
    • Find a part-time job
    • Make a budget plan
  2. Narrow Down Options: Quickly eliminate options that seem difficult, intimidating, or time-consuming. Focus on the simplest and quickest action left on the list.
  3. Take Immediate Action: For instance, if “making a budget plan” is the easiest option, do it immediately. This quick action can help reduce worry by giving you a sense of control over the situation.

The Science Behind Quick Decision-Making

Worry often arises from uncertainty and the potential for multiple outcomes. The amygdala, the brain’s emotional center, becomes more reactive when faced with numerous possibilities, increasing anxiety and the likelihood of decision paralysis. By making quick decisions, you can reduce the amygdala’s reactivity, leading to a greater sense of control and decreased anxiety. This approach can also prevent excessive deliberation, which often exacerbates worry.

Reference

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

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