Many people come to therapy saying, “I just can’t decide.” Whether it’s a career move, a relationship choice, or a day-to-day dilemma, feeling stuck can be stressful and exhausting. The good news? Decision-making is a skill and like any skill, it can be practiced.

Here are a few steps to help you move forward with more clarity and confidence.

1. Start by slowing down
When we’re anxious, our brains tend to rush toward certainty. Pausing, even briefly, helps calm the nervous system and makes it easier to think clearly. Try taking a few deep breaths or give yourself permission to wait 24 hours before deciding. Clarity often improves when pressure decreases.

2. Separate fear from values
A helpful question is: “Am I avoiding this choice because it goes against my values or because it scares me?” Fear often shows up as “what if” thinking, while values tend to feel steadier and more meaningful. Decisions aligned with your values may still be uncomfortable, but they usually feel right underneath the fear.

3. Limit overthinking
Research shows that too many options can actually make decisions harder. If possible, narrow your choices down to two or three. Set a time limit for thinking it through, write down the pros and cons, and then step away. Endless analysis rarely brings peace.

4. Check in with your body
Your body often holds information your mind is debating. As you imagine each option, notice physical cues: tension, heaviness, openness, or relief. While not the only factor to consider, these sensations can provide useful insight.

5. Remember that most decisions are adjustable
Many people feel stuck because they believe there’s a single “right” answer. In reality, most choices are not permanent. You can learn, adapt, and course-correct. Self-trust grows not from perfect decisions, but from knowing you can handle the outcome.

6. Be kind to yourself
Indecision is not a personal failure—it’s often a sign that something matters to you. Treat yourself with the same compassion you’d offer a friend in the same situation.

If decision-making feels overwhelming or tied to anxiety, perfectionism, or past experiences, working with a therapist or counselor can help. Therapy offers a space to slow down, explore your values, and build confidence in your ability to choose.

You don’t have to have everything figured out to take the next step. Sometimes, deciding gently is enough.