Ever feel overwhelmed by too many choices? In a recent viral video, TikTok creator and board-certified psychiatrist Sasha Hamdani, MD, discussed analysis paralysis and offered tips on how to overcome it
CREDIT: This is an edited version of an article that originally appeared on Bustle
Having too many options can lead to something known as “analysis paralysis,” a term that describes the overwhelming feeling that can strike when you’re faced with a tough choice.
Analysis paralysis is a type of overthinking where instead of weighing the pros and cons, you become stuck and end up taking no action at all. It can hinder your ability to make significant choices, such as where to move, which job to accept or which car to buy. However, it can also affect everyday decisions, like figuring out what to have for dinner. This state often arises when your mind is overwhelmed or overstimulated, and it can intensify when you’re anxious about making the wrong choice.
Identifying Analysis Paralysis
The pressure of making decisions can drain your attention span and energy, making it even harder to reach a conclusion. This frustration and overwhelm can trap you in a state of paralysis. While indecisiveness might seem minor, analysis paralysis can quickly turn into a vicious cycle that’s hard to escape.
Set A Deadline
Try setting a specific deadline for yourself—like one hour or one week—to make your choice. Once that time is up, commit to your decision and move forward. Working under a time constraint can help your brain function more effectively, as it encourages focus and reduces the tendency to overthink. By giving yourself a clear timeframe, you create a sense of urgency that can help cut through the clutter of options, allowing you to trust your instincts and make more confident choices.
Limit Your Choices
Instead of sifting through 10 different dinner ideas or suggesting seven various restaurant venues, try narrowing it down to just three or four options. Having a limited selection can significantly reduce the feeling of overwhelm associated with analysis paralysis. When faced with too many choices, it’s easy to get lost in the possibilities and struggle to make a decision. By simplifying your options, you create a clearer path forward, making it easier to weigh the pros and cons of each choice.
Take a Step Back
If you find yourself stuck in indecision and unable to step away from a few options, try taking a deep breath. This simple action can help alleviate feelings of stress and anxiety, pulling you out of a fight-or-flight response. Techniques like box breathing—inhale for four counts, hold for four, exhale for four, and hold for another four—can provide a structured way to calm your mind and body. Repeating a calming mantra, such as “I trust myself to make the right choice,” can also create a sense of reassurance.
By implementing these strategies, you can break free from the cycle of analysis paralysis and make decisions with greater ease and confidence. Remember, it’s about progress, not perfection—so, trust yourself to navigate through the choices ahead.
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