Monday Message: Soothing Decision Making Anxiety By Stephanie Smith

I have been rereading The Upward Spiral: Using Neuroscience to Reverse the Course of Depression One Small Change at a Time by Alex Korb PhD. I laughed out loud at one of the chapter sections titled “deciding helps make more decisions”. I am a sucker for a wholesome pun or word trick. This section discusses that when we are avoiding making higher-stakes decisions it’s helpful to start by making small decisions intentionally. Start with what you want for your next meal, if you want to watch a movie or read, do you want to wear green or black? Start fostering a willingness to intentionally and mindfully make small choices throughout your day. It is rational and healthy to put off making higher-stakes decisions until you’ve had enough sleep, consistent nutrition, and general self-care. Small decisions when made in practice help routinize the decision-making process and flexes the neurobiology associated with decision making.

Recently, I have put making a few decisions on my agenda including scheduling my vacation weeks. It’s self-care and self-preservation as a small business owner and of course a counselor to plan my time off and prevent burnout. Decisions I made earlier in the year (4 weeks ago) regarding getting my hydration, nutrition, and exercise first thing in the morning have supported a clear mind to intentionally make small decisions throughout the day. I’m giving myself a timeline for a few different decisions and practicing fundamental self-care and small decision-making until the time comes that I am ready and those decisions need to be made.

Consider reflecting on a higher-stakes decision that is on your horizon... Reflect on when that decision needs to be made, and in the meantime, practice checking in with yourself and making small deliberate decisions between now and when you need to make that higher stake decision.

Notice how that feels and what it's like- create a willingness.

A rainbow that I photographed from a moving van leaving Ollantaytambo Peru