When you’re living with depression, making even basic decisions can feel like a burden. Sometimes, you might be too exhausted to summon the mental energy to decide what you want for breakfast, what you should wear today, or how you should respond to a specific work email. As a result, you end up getting very little done. You may find yourself wishing that someone else could make these choices for you, just so that you could outsource the effort required to think decisions through multiple times per day.
In our fast-paced culture, you might feel as though you have to make thousands of tiny decisions each day. It’s no wonder that when you’re dealing with depression, avoiding decisions at all can seem like the only viable option. But you can take steps to reduce the mental load of decision-making with these realistic suggestions.
Prioritize Big Decisions First
On any given day, you’ll probably have to make some decisions that are far more impactful than others. For example, choosing to fill out a job application, and making additional, subsequent choices about what information to add, is more important than choosing which pair of shoes you want to wear.
Therefore, try to tackle your crucial decisions early in the day, when you’re more likely to feel refreshed. Dedicating your mental energy to your biggest decisions and making clear choices can grant you a sense of accomplishment.
Plan Ahead
What about those minor decisions, like what should cook for dinner? Planning ahead means you won’t necessarily have to make these choices on a daily basis.
For instance, each weekend, you can make a list of easy meals you’ll eat throughout the week. You can even prep and freeze ingredients in advance so that all you have to do is heat up planned meals on weeknights. You can apply the same method to choosing what to wear, picking out workout videos to follow, and more.
Create Simple, Structured Routines
You might assume that sticking to routines will feel constrictive and boring. But in reality, having a routine can be freeing! When you decide on a routine and stick to it, you no longer have to think about how you’ll spend your time each day.
Try using a calendar app and setting reminders for different obligations, and prepare any items you’ll need ahead of time. This could mean setting out workout clothes the night before you go to the gym, or ensuring you have cleaning supplies on hand before you plan to declutter your home.
Limit Your Screen Time
When you’re scrolling through social media, you end up overloading your brain with information. Much of this information is irrelevant to your own life, yet you can start questioning yourself as a result. For the time being, aim to limit your screen time unless you’re looking up something important. Focus on the tasks you have at hand, and you’ll likely notice your mental clarity improving.
Take Breaks When You’re Overwhelmed
Have you ever spent hours trying to consciously think through a decision and the possible consequences of several choices? Approaching decision-making this way can be paralyzing.
When you catch yourself ruminating on a decision while getting no closer to making a definitive choice, let yourself take a break. It might seem counterintuitive, but switching to a new train of thought might actually spark your inspiration and make a choice. Going for a walk, doing yoga, or spending some time on a hobby can be a great way to shift your mindset.
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Are you struggling with decision fatigue as a symptom of depression? Contact our practice to learn more about how depression counseling can help you ease the mental load.