Sometimes even the most minor decisions can feel overwhelming. Here's how to get past that hurdle
Published : 27 Jun 2023, 07:29 PM
Imagine you're out to eat with your friends. The whole group starts ordering food. Everyone seems set on what they want to order, but when it's your turn, you freeze. Even though you've been ruminating over the menu for a while now, you're torn about what to order. You start to panic, unsure of what to choose. Everybody impatiently waiting for you only adds fuel to the fire. Ultimately, you give in and order the first thing you can read off the menu without giving it a second thought.
If you've ever faced such a situation, you may have encountered analysis paralysis - an overwhelming state of overthinking that inhibits your ability to make decisions. Analysis paralysis occurs when we spend excessive time researching and evaluating all available options, hoping to make the best possible decision. However, this overanalysis can lead to a spiral of pondering, leaving us unable to choose (Patalano & Juanchich, 2017). This indecision often comes with a range of negative emotions, including anxiety, inability to focus, fatigue, and increased heart rate (Souchkov & Katasonov, 2020).
Analysis paralysis can affect all our decisions, even those that seem easy. Simple choices like picking a drink or deciding what to wear can become overwhelming challenges. Analysis paralysis can also profoundly impact academic and professional performance, as well as any task that requires critical thinking and effort (McWhirter et al., 2018; Pots et al., 2020).
The roots of analysis paralysis and overthinking are closely connected. People who tend to overthink and overcomplicate matters are more susceptible to becoming paralysed by decision-making (Kashdan & Breen, 2020). However, certain personality traits can also influence our susceptibility to analysis paralysis. Perfectionists, for example, often struggle with decision-making due to their fear of making a wrong choice (Raj & Pillai, 2018). People pleasers, on the other hand, may find it challenging to make decisions that might not align with the expectations of others, even if those choices are in their best interest. People with rigid, structured thinking patterns and those lacking self-esteem and confidence are also commonly affected by overthinking (Raj & Pillai, 2018).
Fortunately, there are ways to overcome analysis paralysis that can allow you to confidently make decisions. The first step is recognising when you're experiencing analysis paralysis. By becoming aware of the signs—such as excessive rumination, prolonged decision-making, and heightened anxiety—you can break free from the cycle (Kiken et al., 2015). Mindfulness techniques, such as meditation and self-reflection, can help manage overthinking and promote a clearer state of mind (Kiken et al., 2015).
Making little choices quickly can also help alleviate analysis paralysis. By practising decisiveness in low-stakes situations, you can train your mind to make decisions more efficiently and with less second-guessing (Pots et al., 2020). It's important to remember that no decision is perfect, and mistakes are a natural part of the learning process. Embracing self-acceptance and compassion can help overcome the fear of making the wrong choice and reduce the pressure we place on ourselves (Neff et al., 2021).
We can also ask others for help. Talking through your options with trusted friends, family, or mentors can provide fresh perspectives and insights that may help you gain clarity (Lathia et al., 2018). Consulting professionals, such as therapists or career coaches, can also offer guidance.
Analytical decision-making tools and frameworks can be valuable resources to overcome analysis paralysis. These methods provide structured approaches to systematically evaluate options and weigh different factors (Souchkov & Katasonov, 2020). By following a defined decision-making process, individuals can reduce the burden of excessive analysis and increase their confidence in making choices.
Analysis paralysis can impede our decision-making, causing anxiety and hindering our personal and professional lives. Understanding the underlying causes and recognising the signs are crucial first steps in overcoming this challenge. By incorporating mindfulness practices, embracing self-acceptance, seeking support from others, and utilising decision-making tools, we can navigate the complexities of decision-making with greater ease and confidence.
Remember, no decision is perfect. But, through practice and self-trust, we can break free from analysis paralysis and move forward with purpose and clarity.
REFERENCES:
Kashdan, T. B., & Breen, W. E. (2020). Overcoming analysis paralysis: How to make better decisions under uncertainty. Current Directions in Psychological Science, 29(3), 278-283.
Kiken, L. G., Shook, N. J., & Schueller, S. M. (2015). Opportunities for mindfulness in the workplace: An overview of mindfulness interventions and their effects. Mindfulness, 6(6), 1091-1106.
Lathia, N., Sandstrom, G. M., Mascolo, C., & Rentfrow, P. J. (2018). Happier people live more active lives: Using smartphones to link happiness and physical activity. PLoS ONE, 13(9), e0203008.
McWhirter, L., Olatunji, B. O., & Vohs, K. D. (2018). Perfectionism and anxiety: A meta-analytic review. Personality and Individual Differences, 128, 46-53.
Neff, K. D., Tóth-Király, I., Yarnell, L. M., Arimitsu, K., Castilho, P., Ghorbani, N., Hirsch, J. K., Hupfeld, J., Hutz, C., Kotsou, I., Lee, W. K., Mikolajczak, M., Misra, R., Neto, F., Ong, L. S., Pang, D., Raufelder, D., Sagone, E., ... & Williams, K. E. (2021). Examining the factor structure of the self-compassion scale in 20 diverse samples: Support for use of a total score and six subscale scores. Psychological Assessment, 33(2), 155-170.
Patalano, A. L., & Juanchich, M. (2017). Overcoming the barriers of judgment and decision making research: The value of replication and other practices. Frontiers in Psychology, 8, 1909.
Pots, W. T., Tromp, D. P., Bekker, M. H., & van Wieringen, P. C. (2020). Cognitive load theory for personalised instruction. Frontiers in Psychology, 11, 578.
Raj, R., & Pillai, R. (2018). Analysis paralysis: The effects of overthinking on ethical decision making. Journal of Business Ethics, 147(3), 643-654.
Souchkov, V., & Katasonov, A. (2020). Overcoming analysis paralysis with structured decision-making. In Business Design and Innovation (pp. 103-114). Springer.
This article is part of Stripe, bdnews24.com's special publication focusing on culture and society from a youth perspective.