Have you ever stood in front of your closet in the morning, paralyzed by the simple choice of what to wear, only to grab the same old dress because deciding felt too overwhelming? Or maybe you have made a snap decision in the heat of anger, which you regretted for weeks? These moments remind us that every choice we make—big or small—starts in the mind.
As a Counsellor for some time, I have witnessed countless clients presenting challenges regarding decisions that shape their futures, navigating relationships, career paths, or conflicting priorities. But what if I told you that our mental health plays a starring role in how we choose, and why we sometimes end up wishing we could hit rewind? Mental health, as discussed in my previous article, encompasses emotional, psychological, and social well-being; it influences how we think, feel, and act.
Decision-making, on the other hand, is the process of identifying and choosing among alternatives based on the individual’s values, preferences, and available information. But decision-making is more than weighing options; it is shaped by emotions, mental health, past experiences, and even our stress levels. When the mind is healthy, choices are clearer and more confident. When it is struggling, decisions can feel overwhelming, impulsive, or paralyzing; meaning that good mental health supports clear, rational, and value-driven decisions, while poor mental health can distort judgment and limit problem-solving abilities.
In this article, we explore how mental health influences the way we choose – and how to strengthen both for a better life.
People approach decisions in varied ways, and theories help explain this. They make decisions logically by weighing pros and cons (rational choice theory), they make decisions with limited information and mental capacity (Bounded rationality), they make fast, intuitive, emotional decisions, or slow, deliberate, and logical decisions (Dual process theory), and they also make decisions when they are stressed and uncertain, which affects decision quality.
From a mental health perspective, factors that contribute to decision-making include: Psychological, cognitive, emotional, social, and environmental factors. These factors influence our decisions in different ways: Psychologically, conditions like stress and anxiety often push us toward avoidance or rushed calls.
Depression can breed indecisiveness or pessimism, or even withdrawal from decision- making. In bipolar disorder, manic phases might spark impulsive decisions, while schizophrenia or psychosis could base decisions on a distorted reality.
Cognitively, things like memory lapses, short attention spans, or slowed processing can trip us up.
Healthy cognition supports clear, balanced, and informed choices. Distorted thinking, memory gaps, or poor information processing can lead to poor, risky, or delayed decisions.
Emotionally, strong feelings like anger, excitement, and love can push us towards a choice without full logical analysis. For example, pledging a big financial contribution at a wedding meeting, which you cannot afford, just because everyone else is pledging. Or quitting a job in anger. Unresolved traumas can also trigger impulsive reactions.
Socially and environmentally, we are not islands. Peer pressure, cultural expectations, or family dynamics can sway us. Think of a student who decides to take a medical course at the university, even if it stifles his passion, just because everyone in the family is a scientist.
The good news is that we can nurture healthier decision-making with some intentional strategies as below:
Consider the emotional state you are in while making a decision. “Do I have fear, am I angry, am I too excited, am I upset?” Strong emotions can distort judgment. It is sometimes important to delay making major decisions until you feel calmer. Mindful exercises, such as breathing in and out, together with self-care, can help restore clarity
Weigh pros and cons. You may use a cost-benefit analysis tool. (If I am to make this decision, how much will it cost me, and how much will I benefit from it)
Engage in reflective thinking. (What are my options, and what are the short-term and long-term consequences I may encounter if I choose this option over that.
Avoid perfectionism; waiting for a perfect decision can lead you to lose opportunities through delays.
Some people trust their intuition based on their gut feelings. Better to do this with caution. It is important to balance intuition with logic, especially for very important decisions.
Self-awareness through knowing your values, your emotions. Does this decision rhyme with my value system? Decisions consistent with your values and ethics tend to reduce regret.
Decision-making is a vital life skill that is strongly influenced by mental health. Supporting emotional stability, cognitive clarity, and access to supportive environments can greatly improve the quality of personal and professional decisions. Do not fear to seek professional help.
By: Grace Namale-Counselling Psychologist – MUBS Staff Counsellor