ALL OR NOTHING

We get up in the morning and per chance we get hit by the bed or may be the milk is not delivered. We conclude it to be a bad morning and thus understand that the day is ruined. Or may be our son or daughter fails in a test and we decide that they are worth nothing. It can be that you do not succeed in a project and you conclude that you are worthless and can do nothing in life. This condition of mind is known as “everything or nothing” or “black and white”state of mind or polarised thinking. In such situations people think only of extremes. 

We fail in our relationships and we decide everything is gone. Someone tells you that I have found someone else in life and we conclude we are worth nothing. This is a common cognitive distortion where experiences are seen in extremes. This is also defined as interpreting situations in extreme terms. 

This rigid behaviour is common in anxiety disorder or perfectionism issues. 

All or nothing thinking:

I make a mistake I am worth nothing. 

We had an argument so the relationship is finished. 

If I am not productive I am incompetent. 

The new year day was bad so the year will be bad too. 

We all know that perfectionism is a myth. Still all or nothing thinking will say I have failed  because I didn’t do this perfectly. 

How to overcome this state of mind:

We can reframe our thinking adding a positive thought. We can say:

I do everything well but sometimes a mistake happens. 

We had an argument but we

mostly agree on issues. 

Failure is a part of life. Mostly I succeed. 

The new year day was another day not the whole year. The year has many days ahead which will be good. 

Remember every one encounters challenges in life. But nothing is permanent and perfection is a myth. 

Decision Paralysis

What is decision Paralysis

Decision paralysis is also known as Choice paralysis or Analysis Paralysis. It is one’s inability to make a decision due to feeling overwhelmed by the number of options or fear of making the wrong choice. It can also be because of less accountability. Decision paralysis often leads to taking lot of time to decide upon something. The people taking decisions over think or delay decision making or over analysis.

Sometimes anxiety disorder can impact decision making process. Individuals with anxiety can feel fear and/or uncertainty. It is also a result of doubting your capabilities, starting to question yourself. If you feel that it is having an impact on self-esteem it is a warning signal.

If you feel exhaustion, Mentally drained, Insomnia or migraines or digestive issues while making decisions, you need to examine the situation.

Reasons for Decision Paralysis

·       Over thinking.

·       Heightened threat perception.

·       Feeling stuck.

·       Difficulty and uncertainty.

·       Inaccurate reward processing.

Over abundance of choices makes it difficult to take a decision. 

For example, you need to buy something online. Over abundance of choices available makes the decision taking regarding that purchase difficult.

Or may be an overloaded Menu in a restaurant makes your choice difficult. 

We can say that decision paralysis is a state of mind which makes it difficult for you to take decision on account of abundant choices available. It is: 

·       Overcomplicating your options. 

·       Not being clear on your priorities. 

·      Putting pressure on perfectionism.

How can you overcome Decision paralysis

Set a deadline for every decision you must take. Mark the deadline.

Employing diagnosis method have a few options only. Close on all the available options.

Practice making swift and sharper decisions.

Have an impact of decision making on rewards.

Use a framework for decision making. There are many available online.

At the time of feeling anxiety do mindfulness practice, Yoga or Meditation. 

We must understand that Decision Paralysis is not a medical condition but an indication of mental health issues that can emerge like Depression, ADHD etc.