Embracing Uncertainty: How Our Intolerance Impacts Worry and Anxiety
Uncertainty is the spice of life, but sometimes it feels more like a hot pepper than a sprinkle of salt. Any situation where you're not entirely sure of the outcome can be classified as uncertain. And while a bit of unpredictability can be exciting, an intolerance to uncertainty can lead to increased worry and anxiety. So, let's break down what uncertainty is, how intolerance to it impacts us, and how we can learn to live with it without losing our marbles.
What is Uncertainty?
Generally, any situation in which you are not 100% sure of the outcome can be deemed uncertain. This, of course, can include a wide range of situations. In everyday life, however, uncertain situations typically fall into one of three categories...
Novel Situations: These are new experiences where you have no prior experience to guide you. Think of your first day at a new job or moving to a new city.
Ambiguous Situations: Here, the situation is not clear or well-defined. Maybe you’re not sure where a relationship is heading or what your role in a new project really entails.
Unpredictable Situations: These are scenarios where the outcome is impossible to predict beforehand, like the outcome of a sports game or the stock market.
Not everyone reacts to uncertainty in the same way. People encountering the same uncertainty will have very different reactions - from fear to indifference to pleased anticipation or excitement.
The difference in reaction comes down to how fearful or intolerant a person is of uncertainty.
Intolerance of Uncertainty
Intolerance of uncertainty is all about how much you find these uncertain situations stressful, negative, and upsetting. If you can't stand not knowing what's going to happen, you're likely to worry more. Worry, in this context, is your brain’s way of trying to reduce or eliminate uncertainty by mentally planning and preparing.
People who are intolerant of uncertainty often have negative beliefs about it. They expect that any uncertain situation will lead to catastrophic outcomes that they won't be able to handle. This expectation turns uncertain situations into perceived threats, which then fuels worry and anxiety.
How Intolerance of Uncertainty Impacts Worry and Anxiety
When you hold negative beliefs about uncertainty, you’re more likely to see uncertain situations as threatening. This perception triggers worry as a defensive mechanism. Your brain goes into overdrive, trying to plan for every possible outcome to avoid disaster. But here's the kicker: this constant state of hyper-vigilance doesn't actually solve anything. Instead, it amplifies your anxiety and keeps you stuck in a cycle of worry.
On the other hand, individuals who are more tolerant of uncertainty tend to have more balanced beliefs. They assume that uncertain situations will probably turn out alright, and even if they don’t, the negative outcome is likely to be more of a hassle than a horror. This balanced view allows them to approach uncertainty with a calm mind, reducing the likelihood of excessive worry and anxiety.
People who are highly intolerant of uncertainty tend to view uncertain situations as negative, stressful and upsetting situations that are difficult to manage and should be avoided.
Basically, we are trying to reduce or minimise the uncertainty of daily life by anticipating what could happen and how we might cope with it. The more threatened we are by uncertainty - the more we are likely to worry.
What Causes Our Intolerance to Uncertainty?
Research shows that if you're highly intolerant of uncertainty, you are more likely to hold three key negative beliefs:
Uncertain Events Will Have Negative Outcomes: You expect that any situation with an uncertain outcome will turn out badly.
Negative Outcomes Will Be Catastrophic: You believe that not only will the outcome be negative, but it will also be disastrous.
You Will Be Unable to Cope with Negative Outcomes: You assume that if the outcome is negative, you won’t be able to handle it.
When you believe that uncertain events will lead to catastrophic outcomes that you can’t cope with, you start to view these situations as significant threats. This perception triggers worry as a defensive mechanism. Your brain goes into overdrive, trying to prepare for every possible outcome to avoid disaster. However, this constant state of hyper-vigilance doesn't solve anything; instead, it amplifies your anxiety and keeps you stuck in a cycle of worry.
For example, you might think you forgot to lock your front door. Not only do you worry that you left it unlocked (negative outcome), but you also fear that your house will be broken into and robbed (catastrophic consequence). This kind of thinking makes everyday uncertainties feel overwhelmingly threatening.
Shifting to Balanced Beliefs
Contrary to popular belief, it's not about having overly positive beliefs about uncertainty. While it's nice to think that uncertain situations will always turn out well, it’s not realistic. Life has its ups and downs, and negative outcomes do occur. The key is to develop balanced beliefs about uncertainty.
Uncertain Situations Will Probably Turn Out All Right: Since we don’t know the outcome, a balanced perspective assumes that things should turn out fine unless there is concrete evidence to the contrary. This belief doesn't mean expecting everything to be great, but rather accepting that there's no reason to assume things will go badly.
If the Outcome is Negative, It Probably Won’t Be Catastrophic: Negative outcomes are part of life, but they’re usually not as disastrous as we imagine. Most of the time, a negative outcome is more of a hassle than a horror.
If the Outcome is Negative, It Will Probably Be Manageable: Even if things don’t go as planned, the likelihood is that you’ll be able to handle it. This belief reduces the perceived threat of uncertainty and allows you to face uncertain situations with more confidence.
How to Develop Tolerance for Uncertainty
Shift Your Perspective: Start seeing uncertain situations as opportunities for growth rather than threats. Embrace the idea that not knowing the outcome can lead to positive surprises.
Practice Mindfulness: Mindfulness helps you stay grounded in the present moment. Focusing on the here and now can reduce the impact of worrying about future uncertainties.
Challenge Negative Beliefs: When you catch yourself catastrophizing about an uncertain situation, challenge those thoughts. Ask yourself how likely the worst-case scenario really is and whether you could handle it if it did happen.
Embrace Flexibility: Life is unpredictable, and that’s okay. Developing a flexible mindset allows you to adapt to changes and uncertainties more easily.
Limit Information Overload: Constantly seeking information to reduce uncertainty can increase anxiety. Sometimes, it’s best to step back and accept that you can’t control everything.
Conclusion
Uncertainty is an inevitable part of life. While it can be uncomfortable, learning to tolerate uncertainty can significantly reduce worry and anxiety. By shifting to balanced beliefs and employing strategies to embrace uncertainty, you can develop a healthier relationship with the unknown. This means making decisions based on actual choice rather than fear and being more open to novel, ambiguous, or unpredictable situations. Ultimately, this can lead to a much more fulfilling life. So, take a deep breath, embrace the unknown, and remember: life would be pretty dull if we knew exactly what was coming next.
