Depression and Decision-Making: Why Am I So Overwhelmed?

With depression, even the simplest choices can sometimes feel overwhelming. Should I go or not go? Say yes or say no? Attempt 1 task or another?

This can show up as spending excessive time weighing options without reaching a conclusion. The result may be feelings of anxiety and exhaustion. Studies show that depression can change brain function, affecting the decision-making process. Experts estimate that about half of people living with depression have trouble making decisions.^1-4

What decision paralysis looks like with depression

Here are some things our Health Leaders have said about their personal experiences with decision paralysis:

"My concentration starts out pretty well, but it weans quickly. Additionally, it is a massive challenge for me to make decisions." –Amanda, on looking for a job while battling depression symptoms.

"[A traffic incident] left me feeling vulnerable, alone, and even confused as to what I should do next. . . I do not know why I feel incapable of dealing with the outside world some days." –Susan, on how depression can cripple her ability to make decisions and take action

"My depression manifests itself in near-crippling morning blues, a lack of enjoyment of things which have brought me happiness before, quick irritation and impulsive decision-making, and an overall affect I call 'stone face,' in which I lose my ability to express, well, anything." –Ben, on how the paralyzing effects of depression ultimately led him to make impulsive decisions

Overwhelmed, confused, drained

Depression symptoms can make everyday tasks seem like mountains to climb. You may feel overwhelmed, anxious, or drained from making decisions.

"In my personal experience, my depression sometimes rears its ugly head when I am getting frazzled and overwhelmed and feel like I will never 'catch up' in my life." –Susan, on how her depression and anxiety often go hand in hand

"Major depressive disorder (MDD)-related fatigue permeates every facet of my life. Work, chores around the house, even maintaining relationships with family and friends are all hurt to some degree because of this lack of energy. I am tired, overwhelmingly so, trapped in the mental quicksand that lingers underneath every action I take." –Michael, on the fatiguing effects of depression

Coping with depression and decision-making

While decision paralysis and depression symptoms can be daunting, there are strategies to help. Try the following:⁵

• Practice making small decisions quickly.
• Trust yourself with significant decisions.
• Simplify your choices.
• Set time limits for decision-making.

Read more about these tips here: Coping With Decision Paralysis

Advice from others living with depression

Here are some coping tools from writers living with depression:

"It may sound cliché, but concentrating on breathing, trying to calm our minds, and resting a little may give a respite, even if tried for only a short time each day." –Susan, on how she copes with her depression symptoms

"The world is often overwhelming and I often have to lay down and breathe in the sadness. Now, though, small glimmers of hope shine for the future." –Michael, who wrote about managing daily tasks like laundry while dealing with depleting symptoms

"One of my favorite elements for dealing with some of the emotions involved with MDD involves using creative outlets. Writing provides me with an outlet for my emotions. It can be therapeutic for me by allowing me to express any pent-up emotions." –Amanda, on how she manages her well-being

Decision-making with depression often feels impossible. But recognizing decision paralysis and using these coping strategies may help.