People struggling with anxiety and depression often find decision-making overwhelming due to fear, self-doubt, and emotional exhaustion. Mental health experts recommend these 10 steps to empower individuals to make their own choices with confidence.
1. Acknowledge Emotional Barriers
Why? Anxiety and depression can distort thinking, making even small decisions feel impossible.
How? Encourage self-awareness by recognizing emotional roadblocks like fear of failure, overthinking, or low self-esteem. Identifying these challenges is the first step toward overcoming them.
2. Start with Small Decisions
Why? Building decision-making confidence starts with low-risk choices.
How? Encourage simple yet empowering choices such as deciding what to eat, what to wear, or which book to read. These small wins build momentum for larger decisions.
3. Use the 5-Second Rule
Why? Overthinking fuels indecision.
How? Count down 5-4-3-2-1, then make the choice. This technique, popularized by Mel Robbins, helps bypass hesitation and take immediate action.
4. Limit Options to Avoid Overwhelm
Why? Too many choices can cause analysis paralysis.
How? Narrow down options to two or three and encourage the person to pick what feels best. Reducing the number of choices makes decision-making easier and less stressful.
5. Challenge Negative Thoughts
Why? Depression and anxiety distort reality with self-doubt and catastrophic thinking.
How? Use Cognitive Behavioral Therapy (CBT) techniques like:
- Asking: “What’s the worst that could happen?”
- Reframing: “What if it works out well?”
Encouraging a balanced perspective can help them see their decisions in a more positive light.
6. Encourage Mindfulness and Grounding Techniques
Why? Anxiety spikes when stuck in “what-ifs.”
How? Help them practice:
- Deep Breathing (4-7-8 method) to reduce stress
- Grounding (5-4-3-2-1 sensory exercise) to stay in the present
- Mindfulness (observing thoughts without judgment) to avoid spiraling into indecision
These techniques help them stay calm and focused when making choices.
7. Break Down Big Decisions into Steps
Why? Complex choices feel overwhelming.
How? Divide decisions into small, manageable steps to make them easier to tackle. Instead of deciding everything at once, guide them to make one small choice at a time.
8. Validate Their Ability to Choose
Why? Low self-confidence makes people second-guess themselves.
How? Offer reassurance through positive reinforcement:
- “You’ve made good decisions before; you can do this too.”
- “There’s no perfect choice, just the best one for you right now.”
A little encouragement can boost their confidence in their own decision-making abilities.
9. Set a Time Limit to Decide
Why? Prolonging decisions increases stress.
How? Suggest setting a deadline (e.g., “Give yourself 24 hours to decide”). Having a timeframe encourages action and reduces unnecessary overthinking.
10. Remind Them That No Decision is Permanent
Why? Fear of making the “wrong” choice can be paralyzing.
How? Shift their perspective: “Every decision is a learning opportunity. You can always adjust later.” Emphasizing flexibility helps reduce the pressure of making a “perfect” decision.
Final Thoughts
Helping someone with anxiety and depression make their own decisions requires patience, support, and practical strategies. Encourage them to trust their instincts, start small, and take action. Progress, not perfection, is the goal. 💙
How Dr. Sarita Chauhan is Helping Through Sanaroo Healthcare
Dr. Sarita Chauhan is a highly experienced General Physician and Counseling Psychologist with over 20 years of dedicated service in the medical and mental health fields. She specializes in Cognitive-Behavioral Therapy (CBT) and is well known for her compassionate approach and deep understanding of human behavior. Her expertise extends beyond clinical practice, as she also contributes as a visiting faculty member, counselor, and advisor in educational institutions. Through Sanaroo Healthcare, she is committed to providing comprehensive mental health and general medical care to individuals seeking support and healing.
Expertise and Specializations
Dr. Chauhan helps individuals overcome a wide range of emotional, behavioral, and mental health challenges. Her primary areas of expertise include:
- CBT for depression and anxiety
- DBT for personality disorders
- Positive psychotherapy for well-being
- Trauma focused therapy (holistic approach combining CBT with Somatic experiencing therapy)
- PTSD (therapy and medical management )
- Stress and anxiety, management (Therapy and medical management
- Anger management
- Depression management (therapy and medical management)
- Panic Disorder (Therapy and medical management)
- Therapy for Personality disorder
- Couple therapy – Emotive Behaviour therapy
- Marriage Counselling
- Family Therapy
- Group therapy
- Stress management workshop
- Employee well-being workshop for corporates
Qualification & Experience
Dr. Sarita Chauhan’s extensive academic and professional background ensures the highest standard of care:
- MBBS (Medical Council of India Registration – 20359)
- MA in Counseling Psychology
- MPhil in Child and Adolescent Psychology
- 20+ years of experience in medical practice and psychological counseling.
- Corporate and Private Hospital Experience – Providing mental health care in diverse settings.
- Educational Advisor and Counselor – Offering guidance to students and academic institutions.
Sanaroo Healthcare is dedicated to high-quality mental health care and comprehensive medical services. Through this platform, Dr. Chauhan ensures:
- Personalized Consultation & Therapy: Tailored sessions for individuals, couples, and families.
- Holistic Well-being Approach: A combination of medical and psychological support for complete health care.
- Expert Guidance for Mental Health Issues: Addressing anxiety, depression, trauma, and relationship challenges.
- Accessible and Compassionate Care: Creating a safe and supportive environment for patients to heal and grow.
Let’s Start a Session
Sanaroo Healthcare is committed to providing quality mental health care that patients can count on. Whether you need counseling, therapy, or general medical consultation, Dr. Sarita Chauhan is here to guide you on your journey toward well-being.
📞 Contact Now: +91 99105 52928 | +91 87003 53853
Also Read: Top 7 Cognitive Behavioural Therapy Techniques for Stress Management
