Have you ever experienced decision fatigue with celiac disease?
You're not alone. The mental stress and weight you carry worrying about your safety when it comes to food can take a heavy toll.
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About This Blog Post
Decision fatigue is a very real part of living with celiac disease as you constantly have to navigate situations that involve food. Whether it's at home, at work, at the grocery store, with family/friends, in social settings, or in restaurants....food is always there.
In this blog post, I'll walk you through the 4-step process I teach my clients inside my membership, the Confident Celiac Community, to move through decision fatigue and prevent this mental stress from being so tough in the future.
What is Decision Fatigue?
Decision fatigue is defined as “the idea that after making many decisions, your ability to make more and more decisions over the course of a day becomes worse." Basically, the more decisions your brain is forced to make, the more challenging they become.
And truthfully, you probably experience decision fatigue a lot in our modern world that doesn't even have to do with celiac disease.
Have you ever decided to watch something on Netflix on a Friday night, only to scroll through show after show after show and then become so overwhelmed with deciding what to watch that you rewatch an episode of your comfort show for the 25th time?
That's decision fatigue.
Your brain is so tired from working all week that deciding what to watch on tv (which should be relaxing!) suddenly becomes too much to deal with. And if you're like me, you usually end up watching the same early 2000's rom-coms, or an episode of The Office.
Heck, even picking out an outfit every day can result in decision fatigue. That's why I opted for a capsule wardrobe years ago after backpacking around the globe with celiac disease. I hated having to spend so much brainpower on getting dressed every day!
How Does Decision Fatigue Affect Celiacs?
It's easy to see how the amount of thought you have to put into eating safely can result in mental exhaustion and, ultimately, decision fatigue. It's one of the top complaints I hear from my clients inside the Confident Celiac Community:
Burnout.
What Does Burnout Look Like?
Imagine you're on a trip to Washington, D.C., with your partner for a friend's wedding. You've already scoped out the gluten-free scene using your phone for research and the Find Me Gluten-Free App. You start your day by visiting Rise, the 100% gluten-free bakery in town for coffee and pastries, since that will be an easy, safe choice.
But as the day goes on, you find yourself getting more and more tired. Because after that first stop, you spend the rest of your day thinking about your next meal, not knowing how it will go, and anticipating all of the possible scenarios that could play out.
After breakfast, you're still a bit hungry, so you have to find somewhere for a quick bite, like a supermarket or pharmacy. Once you find one, you decide which one is the closest. Then you decide how to get there. Then you get to the store and decide what foods to buy. Once you have your food you decide what to snack on now and what to save for later.
This will hold you over until it's time for lunch. Then, it's time to decide on the safest restaurant to visit. When you arrive, it's time to gauge the menu.
Do you get the grilled chicken with steamed veggies? Or do you ask for a salad with no croutons? Do you even attempt to get a burger with a gluten-free bun? Most of the reviews for the restaurant on Find Me Gluten-Free were positive but there was one negative review, so what meal will be the best choice?
So. Many. Decisions.
And that's only lunch. It's no wonder that by the end of a travel day, you often feel completely exhausted. And if the trip was supposed to be a vacation, it can feel like the opposite!
Common Decision Fatigue Triggers For Celiacs
Here are the most common triggers I see from my clients that can result in decision fatigue:
- Traveling. Traveling in general can create a lot of anxiety, especially when it comes to planning out activities, meals, and excursions. If you add on the stress of being away from home and out of your comfort zone, a different language/customs, it can be scary for celiacs.
- Spontaneous Get-Togethers: Spontaneity can feel like it has been ripped from you after a celiac diagnosis. Deciding where to eat or grab a bite at a moment's notice can be very overwhelming for a celiac without having the time or space to look into a menu, ask questions, or figure out a plan.
- Restaurant Dining: This goes both ways - for when the restaurant is 100% gluten-free, or when it isn't. When the restaurant IS completely gluten-free, you are so overwhelmed with the number of options, you have trouble deciding (since you are used to a minimal amount of menu items!) When it isn't, you overanalyze and worry if your choice of food will get you sick.
If you find yourself getting caught in decision fatigue or "analysis paralysis", here are 4 steps that will help minimize that mental weight and move forward.
How To Move Through Decision Fatigue
Step 1: Identify The Source of Fatigue
The first thing you want to do when you find yourself in an endless loop of decision fatigue with celiac disease is to identify the source.
This means getting really clear on exactly what is causing your brain to go into that burnout mode.
Is it knowing what to order in the restaurant?
Is it having to tell your partner you're exhausted, and worrying about it?
Is it because you are already hungry or tired, and can't think anymore?
When you can identify exactly what is causing you to be fatigued, this will help you to move past it.
A great exercise to do this is to ask yourself:
What feels hard right now?
Get crystal clear as to what exactly is bothering you!
Step 2: Go With The Easiest Option.
Next, once you have identified exactly what is bothering you, it's time to think about the easiest way through it.
For example: If you are too exhausted to order food in a restaurant, perhaps asking someone to step in for you would help. Or if you are too burnt out to go out to a restaurant for dinner, perhaps picking up groceries & cooking at home is easier.
This is not the time to guilt trip yourself or worry that you are being a bother. Nope, nope, nope!
You want to choose the path of least resistance here to simplify what is weighing down your brain so you can move forward.
Step 3: Make Peace With Your Choice.
Once you’ve made your decision, it’s sometimes not the outcome you were hoping for.
While you may have hoped to be included in your work conference lunch, if it became too much to figure out the logistics, the path of least resistance is just to pack your own food.
Now, is this the safest option?
Absolutely!
You'll know exactly what is in your food and will have zero concerns about safety.
But there is another element here - making peace with your decision, knowing that it will cost you inclusion & feeling a part of your team, which can be a bummer.
So when this happens, how can you allow yourself to feel your feelings, but then move forward from your decision with peace?
Try this model of reframing your thoughts.
Old thought: I’m frustrated because I wanted to be a part of the work luncheon and eat like I used to, but my coworkers don't understand my needs.
New thought: I'm sad that I'll miss out on eating the same thing as my colleagues, but I'm glad that I'm bringing my own food so I can be as safe as possible and focus on our conversations instead.
Practicing this reframe also allows room for growth from both you and whoever was involved in the situation. You can learn to advocate for yourself even more, and your coworkers can learn to accommodate you better.
Step 4: Practice Rest & Refilling Your Cup
After moments of decision fatigue, it's important to refill your celiac cup so you DON'T end up in burnout mode!
There are quite a few ways you can do this, but here are a few ideas:
What self-care can you do on your own? Watch a movie, read a book? Sit in silence and not have to explain yourself to anyone?
Can you visit a dedicated bakery, buy your favorite GF treat at the store, or order something you love online?
If you're tired of explaining your needs to everyone, what easy, tasty meal can you make for yourself that doesn't require anyone to be told anything?
What is most important about this last step is that you find something to do that relaxes you and lets your brain rest from all the decision-making.
Final Thoughts: Decision Fatigue With Celiac Disease
Decision fatigue is hard, and it's one of the many challenges you face with celiac disease.
When you find yourself caught in the cycle of feeling mentally tired, you want to simplify your thought processes around food so it doesn’t weigh so heavily. Using these four steps can help!
Did you find this helpful? There's more support, strategies, & celiacs who feel the same way inside the Confident Celiac Community.
If you’re constantly exhausted by the daily mental gymnastics of managing celiac disease, that’s decision fatigue—and it’s real. You deserve more than just getting through the day; you deserve ease, clarity, and support.
That’s exactly what's inside the Confident Celiac Community: a place to rest your nervous system, stop overthinking every interaction, and find steady guidance from people who get it. Let’s make life with celiac feel lighter—together.
Click here to learn more about becoming a member today!
Have you ever experienced decision fatigue with celiac disease?
Let me know in the comments!
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