The link between stress and decision-making

Decision-making is a fundamental aspect of human cognition, influencing our daily and professional lives, and overall wellbeing. However, the ability to make decisions can be significantly compromised when we are subjected to stress. Stress and decision-making are closely linked, often influencing each other. Even the mere act of having to make a decision can be stressful (Duque, Cano-López & Puig-Pérez, 2022; Wemm & Wulfert, 2017). For example, a police officer may have to make a quick decision under risk or threat, or a doctor may have to make a stressful life-saving decision (Akinola & Mendes, 2011). While all decisions may not be as extreme as these examples, they serve to illustrate that stress can be a significant component of decision-making. It is therefore important to understand the ways that stress can influence our ability to make decisions so that we can lessen the influence of stress on the choices we make.

The connection between stress and decision- making

We make important decisions every day. From an evolutionary perspective, the ability to make good decisions is essential for survival (Morgado, Sousa & Cerqueira, 2014). On the other hand, poor decision-making can cause major issues in our daily lives and has been linked to several psychological disorders including depression, substance use disorders, and gambling addiction (Morgado, Sousa & Cerqueira, 2014).

Decision-making is an executive function that involves higher-order brain regions. It is a complex process that involves an appraisal of the potential risks and rewards associated with a decision as well as the emotional or affective responses associated with the outcome of the decision (Duque, Cano-López & Puig-Pérez, 2022). Decision-making usually involves having to weigh several known options against several unknown outcomes, making it a process that requires careful evaluation of the situation in order to ensure the final selection of the best response (Duque, Cano-López & Puig-Pérez, 2022).

One way stress influences decision-making is through the release of the hormone cortisol. Cortisol is released in response to a stressful event and reaches peak levels 10 to 40 minutes following exposure to a stressor (Pabst, Brand & Wolf, 2013). Importantly, cortisol can affect the same brain regions implicated in executive functions such as decision-making, including the prefrontal cortex (PFC), amygdala, and hippocampus (Duque, Cano-López & Puig-Pérez, 2022; Pabst, Brand & Wolf, 2013; Yousseff et al., 2012). Cortisol’s influence on these brain regions can therefore influence the ability to make decisions. For example, one study found that the riskiest decisions were made 10 minutes following exposure to a stressor when cortisol levels were at their peak (Pabst, Brand & Wolf, 2013).

Ways that stress affects decision-making

 Stress can affect decision-making through its influence on the appraisal of risk, reward and punishment (Starcke & Brand, 2012). Additionally, stress can affect the emotional or affective response to a decision, thereby influencing the outcome (Yousseff et al., 2012). These effects also have significant implications for addictions or disorders such as substance abuse and gambling addiction (Wemm & Wulfert, 2017).

Risk, reward and punishment

Decisions involve different levels of risk, as well as potential implications for the reward gained from a decision versus the potential punishment associated with a negative outcome. Psychological research using various decision-making tasks, such as gambling simulations, has found that participants who are under high stress, or exposed to a stressor, prior to making a decision make riskier decisions than unstressed participants (Starcke & Brand, 2012; van den Bos, Harteveld & Stoop, 2009).

Stress also appears to influence sensitivity to reward in tasks that offer reward or punishment depending on the decision (Starcke & Brand, 2012). Stressed individuals appear to favour high immediate reward, with less consideration of the potential punishment associated with their decision. They may therefore neglect the potential higher long-term punishment associated with a rewarding decision in favour of immediate reward (Starcke & Brand, 2012). As a result, stressed individuals may make more decisions that are high in both reward and punishment. 

Emotional involvement

Stress, through the secretion of cortisol, also affects brain regions involved in the processing of emotions or emotional responses involved in decisions (Yousseff et al., 2012). The potential emotional response to a stressor has important implications, especially for moral reasoning or moral decision-making where stress can result in less rational decisions (Yousseff et al., 2012).

In support of this, Yousseff et al. (2012) found that stress results in individuals making less utilitarian or rational decisions. According to them, stress, through its influence on brain areas involved in emotional processing and responses, seems to activate more automatic, emotional processes in response to a decision at the expense of more controlled cognitive processes, resulting in these less utilitarian decisions (Yousseff et al., 2012).

Implications for substance abuse and gambling addiction

The increased sensitivity to reward and riskier decision-making associated with stress has important implications for disorders such as substance use disorder and gambling addiction. Individuals with addictions may be especially at risk when encountering stressful conditions as they favour immediate reward regardless of potential harmful consequences (Wemm & Wulfert, 2017). In turn, the immediate reward reinforces their decision, which may result in further risky decisions and increased long-term punishment or consequences. As a result, risky decisions made under stressful circumstances may result in a cycle where this behaviour is repeated (Wemm & Wulfert, 2017). These potential implications again point to the need to understand how stress can influence decision-making.

Ways to reduce and cope with stress

Here are seven strategies to help reduce and cope with stress to ensure you make the best possible decisions:

1. Practice deep breathing and relaxation techniques:

   - When faced with a decision, first step back and engage in deep breathing exercises to help calm your nervous system. Focus on your breath, inhaling slowly through your nose and exhaling through your mouth. In the longer term, consider incorporating other relaxation techniques, such as progressive muscle relaxation or guided imagery.

2. Regular exercise:

Physical activity is a powerful stress reliever. Regular exercise can help release built-up tension, improve mood, and promote overall wellbeing. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Establish healthy sleep habits:

Ensure you get enough quality sleep. Develop a consistent sleep routine, going to bed and waking up at the same time each day. Create a relaxing bedtime routine, and avoid stimulants like caffeine close to bedtime.

4. Mindfulness meditation:

Practice mindfulness meditation to bring your attention to the present moment. This can involve focusing on your breath, body sensations, or simply observing your thoughts without judgment. Regular mindfulness practice has been shown to reduce stress and improve overall mental well-being.

5. Set realistic goals and prioritise tasks:

Break down tasks into manageable steps and set realistic goals. Prioritise your tasks based on importance and deadlines. This can help prevent feeling overwhelmed and create a sense of accomplishment as you make progress.

6. Maintain a supportive social network:

   - Connect with friends, family, or support groups. Sharing your feelings and experiences with others can provide emotional support and different perspectives. Social connections are crucial for mental and emotional well-being.

7. Manage your time:

Organise your time effectively. Create a schedule that includes both work and leisure activities. Be realistic about what you can accomplish in a given timeframe, and don't be afraid to say no to additional commitments if you're feeling overloaded.

Remember, everyone is different, so it's essential to find the strategies that work best for you. Combining several of these approaches can often yield the most significant stress reduction benefits. If stress becomes chronic or overwhelming, don't hesitate to seek professional help from a healthcare provider or mental health professional.

References

Akinola, M., & Mendes, W. B. (2012). Stress-induced cortisol facilitates threat-related decision making among police officers. Behavioral neuroscience, 126(1), 167.

Duque, A., Cano‐López, I., & Puig‐Pérez, S. (2022). Effects of psychological stress and cortisol on decision making and modulating factors: A systematic review. European Journal of Neuroscience, 56(2), 3889-3920.

Morgado, P., Sousa, N., & Cerqueira, J. J. (2015). The impact of stress in decision making in the context of uncertainty. Journal of Neuroscience Research, 93(6), 839-847.

Pabst, S., Brand, M., & Wolf, O. T. (2013). Stress and decision making: A few minutes make all the difference. Behavioural brain research, 250, 39-45.

Starcke, K., & Brand, M. (2012). Decision making under stress: a selective review. Neuroscience & Biobehavioral Reviews, 36(4), 1228-1248.

Van den Bos, R., Harteveld, M., & Stoop, H. (2009). Stress and decision-making in humans: performance is related to cortisol reactivity, albeit differently in men and women. Psychoneuroendocrinology, 34(10), 1449-1458.

Wemm, S. E., & Wulfert, E. (2017). Effects of acute stress on decision making. Applied psychophysiology and biofeedback, 42, 1-12.

Youssef, F. F., Dookeeram, K., Basdeo, V., Francis, E., Doman, M., Mamed, D., ... & Legall, G. (2012). Stress alters personal moral decision making. Psychoneuroendocrinology, 37(4), 491-498.