Navigating Decision Fatigue

In today’s fast-paced world, we are constantly bombarded with choices—from what to wear, eat, and buy, to more significant decisions like career moves and relationship issues. While the abundance of options can be empowering, it can also lead to a phenomenon known as decision fatigue.

What is Decision Fatigue?

Decision fatigue refers to the deteriorating quality of decisions made by an individual after a prolonged decision-making period. This concept, first described by social psychologist Roy F. Baumeister, suggests that the more decisions we make, the more our cognitive resources are depleted, leading to poorer decision-making over time (Baumeister et al., 1998). The mental energy required for decision-making is finite, and as it gets used up, our ability to make thoughtful and well-considered decisions declines. Essentially, our brains get tired, just like our muscles do after physical exertion.

The Psychological Mechanism Behind Decision Fatigue

The process of making decisions involves the prefrontal cortex. This part of the brain is responsible for complex cognitive behavior, decision-making, and moderating social behavior. Each decision, no matter how small, uses up some of our mental energy. When this energy is depleted, it becomes harder to make decisions. Then, the quality of our choices diminishes.

Research by Vohs et al. (2008) has shown that making repeated choices can deplete an individual’s self-control and cognitive resources. This depletion can manifest in various ways, such as procrastination, avoidance, and impulsivity. People experiencing decision fatigue often report feeling overwhelmed, anxious, and stuck, unable to move forward with important life choices.

The Impact of Decision Fatigue

Decision fatigue can have far-reaching effects on various aspects of life. For instance, in the workplace, it can lead to decreased productivity, poor performance, and burnout. In personal life, it can strain relationships and contribute to stress and mental health issues. Notably, decision fatigue can also affect physical health. Individuals may resort to unhealthy behaviors, such as overeating or substance use when their self-control and window of tolerance is depleted (Hagger et al., 2010).

Those experiencing decision fatigue often report feeling overwhelmed, stressed, and mentally exhausted. They may find themselves procrastinating, making impulsive decisions, or avoiding decisions altogether. In some cases, decision fatigue can contribute to anxiety and depressive symptoms, as the individual feels increasingly incapable of managing their daily life.

Managing Decision Fatigue

As a therapist, there are several strategies I recommend to clients to help manage decision fatigue:

1. Prioritize Important Decisions:

   Tackle important decisions early in the day, or whenever you feel most rested and when your cognitive resources are at their peak. Beginning with the decisions that are most important will help ensure that these decisions are made when you have the most capacity to do so.

2. Limit Choices:

   Reducing the number of choices can help conserve mental energy. For example, simplifying routines, like having a set menu for meals or a standard work wardrobe, can minimize daily decisions.

3. Create Habits and Routines:

   Establishing habits and routines can automate some decisions, freeing up mental energy for more critical choices.

4. Take Breaks and Rest:

   Regular breaks and adequate sleep are crucial for replenishing cognitive resources. Taking short breaks during the day will help ensure you are getting enough rest. Prioritizing a quality sleep routine will promote cognitive recovery.

5. Mindfulness and Stress-Reduction Techniques:

   Mindfulness practices and stress-reduction techniques, such as meditation and deep breathing exercises, can help clients stay present and reduce the mental burden of decision-making.

Closing Thoughts from a Bozeman Therapist

Decision fatigue is a pervasive issue in our modern world. It impacts our ability to make thoughtful and effective decisions. Understanding the mechanisms and effects of decision fatigue can help us navigate our daily lives and maintain our mental well-being. By implementing strategies to manage decision fatigue, we can improve our decision-making abilities and reduce the stress associated with an overwhelming number of choices. If you’re interested in exploring therapy options for decision fatigue, reach out to Bridger Peaks Counseling to see how we can help.

Finding Support for Decision Fatigue in Bozeman, MT

If you need support navigating decision fatigue, our team of caring therapists would be honored to help you in your journey. To start therapy with Bridger Peaks Counseling, please follow these simple steps:

1. Make an appointment online

2. Meet with one of our professional Bozeman mental health therapists

3. Relieve decision fatigue!

Other Therapy Services We Offer in Missoula & Bozeman, MT

Our team of counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. We offer services including addiction counseling, teen counseling, group therapy, rising strong workshops, and body image counseling. Furthermore, we provide depression treatment, grief and loss counseling, and online counseling. Along with EMDR, postpartum anxiety depression counseling, marriage counseling, and psychiatric care. Visit our blog or FAQ to learn more today.

References

Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252-1265.

Hagger, Martin & Wood, Chantelle & Stiff, Chris & Chatzisarantis, Nikos. (2010). Ego Depletion and the Strength Model of Self-Control: A Meta-Analysis. Psychological Bulletin. 136(4). 495-525.

Vohs, K. D., Baumeister, R. F., Schmeichel, B. J., Twenge, J. M., Nelson, N. M., & Tice, D. M. (2008). Making choices impairs subsequent self-control: A limited-resource account of decision making, self-regulation, and active initiative. Journal of Personality and Social Psychology, 94(5), 883-898.

Arousal Non Concordance - 3 Signs to Watch For to Know When I am Ready to Engage in Physical Intimacy

Bell, food, salivation. Do you remember the lesson you learned in every basic psychology class about Pavlov’s dog? Here is a quick refresher! A dog hears a bell, the dog gets food, the dog salivates. After enough times, the dog hears the bell and even if the dog does not get food, the dog still salivates. This is a simple example of how dogs (and people!) become conditioned to have a response to a stimulus. Classical conditioning shows up in all areas of our life whether it is walking into the family Christmas party already angry and defensive in preparedness for your mother to bring up why you don’t have a partner with you for 6th year in a row, a trauma response of turtle shelling in your adult life because you were taught not to speak about your emotions as a child, OR … drum roll please…in our sex lives! 

Let’s talk about arousal non concordance. Arousal non concordance is the lack of [a] predictive relationship between your physiological response and your subjective experience of pleasure and desire. To translate, by physiological response I am referring to genital blood flow, which has been depicted by society as women getting wet and men getting a boner. Due to classical conditioning, our bodies can respond to sexual stimuli by increasing in genital blood flow even if we do not associate that stimuli with our subjective experience of pleasure and desire. The success of our bodies accurately reacting is actually between 10-50% (WOAH! That is not a lot!) Men statistically have a 50 percent overlap between their genital response and subjective arousal; whereas, women have a 10% overlap between their genital response and subjective arousal. So what does this mean? This means that we cannot predict someone’s desire for sex just based on our genital blood flow or a partner’s genital blood flow. 

For example, if you are a female and have a hard time getting wet with your partner, that does not mean that you are not attracted to them or want to engage in sex! Getting wet is not the main and only sign that you emotionally and physically want to have sex. The opposite is true as well. If you are getting wet when you know you emotionally and physically do not want to have sex, your feelings are accurate! Our bodies are not always in sync with our subjective experience of pleasure or desire because of classical conditioning. You may have been told your whole life that certain things should arouse you sexually (it is not a hot take that society has made a living telling women they know more about their bodies then they do), and maybe your body is telling you you are turned on because of your genital blood flow. But I am here to scream from the rooftops that that is arousal non concordance, and you do know more about your body than society. Here are some other signs that your body is ready for sex that you can pay attention to:

• Muscle tension. Your thighs, butt, abdomen, wrists, calves and feet are all areas that your muscles can contract to show that your body is engaged and in an aroused state. 

• Your breath. Your pulse may increase and your respiratory rate may increase.

• The MOST important: your words. Your feelings are more accurate than your body’s genital blood flow. Communication is so important. And having a partner you feel safe to communicate with while feeling vulnerable around sex is equally as important.

Because society has told us that the main sign of desire is getting wet or getting hard, this can become damaging in relationships. People can get offended that their partner is not getting what they think is physiologically aroused and then feel like their partner is lying to them if their words are not matching their body’s reactions. I would like to again scream from the rooftops, your partner’s words are more accurate than their genital blood flow. They know how aroused they are, they know their emotions and their desire, and if there is trust in the relationship then they are communicating what they know to be true in their body. So let’s stop being suspicious of our partners when they are communicating the way they feel and start getting suspicious of the false information society has fed us our whole lives. 

For more information or arousal non concordance here are some beautiful resources:

Book: Come as You Are by Emily Nagoski

https://www.youtube.com/watch?v=L-q-tSHo9Ho

• This is a 15 minute Ted Talk by Emily Nagoski talking about Arousal Non Concordance. She elaborates on examples to make it feel more applicable. The examples she elaborates on are found in between minute 4:45 - to the end of the Ted Talk. 

A special thank you to Emily Nagoski for her motivation and effort towards research around demystifying sex myths and normalizing what is actually happening in our bodies. 

Finding the Right Fit: Questions to Ask Potential Therapists

Seeking therapy in Missoula, MT can be a transformative journey towards healing and personal growth. Finding the right therapist for you is a crucial part of a successful therapeutic experience. With so many therapists and therapeutic approaches available, it can be helpful to ask questions to better understand your options. If you find that you want more information before setting up an intake session, request a consultation call with a potential therapist. Here are some questions you may consider asking to better understand the therapist’s approach:

What is your therapeutic approach or orientation?

Understanding the therapist’s approach can give you insight into how they work and whether it aligns with your needs and preferences. Some common therapeutic approaches include cognitive-behavioral therapy (CBT), psychodynamic theory, solution-focused approach, and mindfulness-based approaches.

What experience do you have in treating issues similar to mine?

It’s helpful to work with a therapist who has experience and expertise in dealing with issues relevant to your concerns. This could be anxiety, depression, trauma, relationship problems, or specific mental health conditions. That being said, most therapists have a general knowledge that can apply to different presenting issues and may be a fit for you regardless of direct experience.

What are your qualifications and credentials?

Ensure that the therapist is licensed and accredited by relevant professional organizations in your area. Ask about their educational background, training, and any specialized certifications they may have.

What is your availability and scheduling process?

Clarify logistical details such as appointment availability, session duration, and the therapist’s policy regarding cancellations and rescheduling. It’s crucial to find a therapist whose schedule aligns with yours to ensure regular and consistent sessions.

What is your approach to confidentiality and privacy?

It can be helpful to understand the therapist’s confidentiality policies and how they handle your personal information. Reassurance about confidentiality can help you feel safe and comfortable sharing sensitive information during therapy.

How do you handle crises or emergencies?

Inquire about the therapist’s procedures for handling emergencies or crises that may arise between sessions. Knowing that your therapist has a plan in place can provide peace of mind, especially if you’re dealing with acute mental health issues.

What are your fees and payment options?

Discuss the therapist’s fees, payment methods, and whether they accept insurance or offer sliding scale fees based on income. Understanding the financial aspect of therapy upfront can help you plan and budget for your sessions.

How do you approach cultural diversity and inclusivity in therapy?

It’s essential to work with a therapist who respects and values cultural diversity and is sensitive to issues of race, ethnicity, gender, sexuality, and other identities. Ask about their approach to cultural competence and inclusivity in therapy.

How will we measure progress and success in therapy?

Discuss the therapist’s approach to tracking progress and evaluating the effectiveness of therapy. Establishing clear goals and benchmarks can help you assess whether therapy is helping you achieve the desired outcomes. Finding the right therapist is a deeply personal process. It’s okay to take your time and ask questions to ensure you make an informed decision. Trust your instincts and prioritize finding a therapist with whom you feel comfortable, understood, and supported. Remember that therapy is a collaborative journey. Finding the right fit can make all the difference in your path toward healing and growth.

Get Started Today with a Therapist in Missoula, MT Today

If anxiety, depression, or other mental health challenges is affecting your daily life, reach out for professional help At Bridger Peaks Counseling. Our therapists in Missoula, MT are here to support you on your journey to better mental health. Together, we can create a plan to manage your mental health and improve your quality of life.

1. Schedule a free consultation.

2. Learn more about us and our approach.

3. Have your first therapy session and find relief!

Other Therapy Services We Offer in Missoula & Bozeman, MT

Our team of caring counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. Our team is happy to offer services including addiction counseling, teen counseling, group therapy, rising strong workshops, and body image counseling. Furthermore, we provide depression treatment, trauma therapy, and online grief counseling. Along with EMDR, postpartum anxiety depression counseling, marriage counseling, and psychiatric care. Visit our blog or FAQ to learn more today!

Understanding the Winter Blues in Summer: Why It Matters

If you live in Montana, you have probably experienced some kind of shift in mood related to the weather. As we embrace summer and revel in over 7 hours of additional daylight, thoughts of the winter blues may be fading into a distant memory. Yet, the impact of seasonal affective disorder (SAD) or the milder winter blues extends far beyond the cold months. And addressing these issues during the summer can be crucial for maintaining stable mental health year-round.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that typically begins and ends around the same time each year. Most commonly, SAD occurs during fall and winter months when daylight hours decrease. Symptoms can include low energy, oversleeping, changes in appetite, and feelings of hopelessness or sadness. While less common, some people experience SAD during the spring or early summer. Even if you don't meet the full criteria for SAD, you may experience some of these symptoms, especially if you live in a northern state. Addressing any of these symptoms early can be preventative and beneficial to your overall health.

Why Care About SAD in Summer?

● Recognizing Symptoms: If you experience the typical pattern of SAD symptoms Increasing during the colder months, summer is an excellent time to reflect on any

potential symptoms of SAD that may have been overlooked during previous winters. Increased energy levels and sunlight exposure boosting your mood can make it easier to identify patterns of mood changes and other symptoms.

● Preparation for the Future: Understanding and addressing SAD during summer can help individuals prepare for its onset in the colder months. By identifying and implementing a solid plan before the first snowfall hits, individuals can minimize the impact it has on their day-to-day functioning.

● Effective Coping Strategies: Summer offers opportunities to experiment with coping strategies and routines that can be beneficial when SAD symptoms emerge. Techniques such as regular exercise, exposure to natural sunlight, maintaining social connections, engaging in various hobbies, and practicing mindfulness can all contribute to better mental well-being year round.

● Breaking the Stigma: Mental health deserves continuous discussion and attention. By discussing SAD during the summer, we reinforce the importance of mental health care throughout the year. This proactive approach encourages open conversations and reduces stigma associated with depression and related disorders.

What Can I Do Now?

● Physical Activity: Physical exercise can boost endorphin levels and alleviate symptoms of depression. Start now and explore activities that you enjoy and/or have always wanted to try. Book that yoga class, explore a new park, or try out a new video to follow along. Get into a routine now, get creative, and have fun!

● Sunlight Exposure: Spend time outdoors during daylight hours, especially in the morning. Natural sunlight helps regulate mood and improve sleep patterns. Consider how your routines might evolve during winter months with fewer daylight hours, and explore adjustments like transitioning from morning coffee outdoors in summer to enjoying lunch outside during cooler months.

● Social Connections: Cultivate connections with friends and loved ones. Social support is crucial for mental health and can provide a sense of belonging. This can be particularly helpful when your mood is low.

● Yearly Check-Ups: Regular check-ups with your doctor ensure early detection of potential health issues and allow for timely interventions, promoting overall well-being.

These visits also provide an opportunity to discuss preventive care measures tailored to your specific health needs and lifestyle. If you are concerned about SAD symptoms increasing during the winter, schedule your check-up now to discuss potential medications or supplements you can begin once the daylight starts to dwindle away.

● Professional Help: Seeking professional help now can be beneficial if you are worried you may be experiencing SAD. Therapy, medication, or a combination of both can effectively manage symptoms of SAD. Rather than waiting until your symptoms peak, establish a connection with a trained professional now to foster a supportive relationship and develop an effective plan of action.

Final Thoughts

While summer might seem an odd time to discuss winter blues, its significance lies in proactive mental health care. By understanding, preparing, and addressing SAD during the summer months, individuals can empower themselves to manage their mental well-being year-round. Let’s embrace the warmth of summer while keeping an eye on our mental health, ensuring a brighter future ahead.

Get Started Today with a Bozeman, MT Depression Therapist

If anxiety is affecting your daily life, reach out for professional help At Bridger Peaks Counseling. Our anxiety therapists are here to support you on your journey to better mental health. Together, we can create a plan to manage your anxiety and improve your quality of life.

1. Schedule a free consultation.

2. Learn more about us and our approach.

3. Have your first anxiety therapy session and find relief!

Other Therapy Services We Offer in Bozeman, MT

Our team of caring counselors at Bridger Peaks Counseling is happy to provide a variety of mental health services. Our team is happy to offer services including addiction counseling, teen counseling, group therapy, rising strong workshops, and body image counseling. Furthermore, we provide depression treatment, trauma therapy, and online grief counseling. Along with EMDR, postpartum anxiety depression counseling, marriage counseling, and psychiatric care. Visit our blog or FAQ to learn more today!