A very recurring theme in therapy is the discomfort caused by the lack of safe and clear knowledge in a situation, that is, uncertainty. Uncertainty can appear when we know that the situation is unpredictable or when we have doubts about how it will be resolved. This happens so often that we actually encounter uncertainty every day.
This feeling leads us to want to control everything and creates the need for “cognitive closure”: seeking absolute certainties to erase any doubt. Given that we live in a context where we cannot control all the variables that surround us, and it is practically impossible to find absolute truths, these options are unfeasible and will only cause us frustration.
But then what can we do? In this article we will see What is tolerance for uncertainty and how to improve it?.
Tolerance to uncertainty is the ability to cope with the lack of knowledge and security in our lives, and to manage the unpleasant emotions that this provokes in us. This ability allows us to adapt to problems and look for solutions that are within our power, instead of blocking ourselves due to insecurity and sinking due to discomfort.
Let’s take an example. In a company it is decided to make a series of cuts, including in the workforce. A person with a tolerance for uncertainty would worry and feel afraid, naturally, but this would not stop them. You would be able to accept the situation, and would set out to find solutions, such as finding out what these cuts consist of and whether they affect your department; look for a new job; and would continue working normally.
Instead, A person with intolerance of uncertainty would be constantly worryingimagining all the possible negative scenarios. This could prevent the person from carrying out daily activities normally, and they could become blocked due to fear. Also on the contrary, it could happen that this person had excessive activity, such as over-informing themselves about the situation, to try to control the situation. In both cases, you could be neglecting your job and increasing the chances of what you fear.
How is this related to anxiety?
People, by nature, constantly seek a feeling of control. For this reason, we have routines, we look for long-term jobs, a house to which we always return… Stability in general, to prevent new variables from appearing that cause us uncertainty.
Uncertainty therefore generates a feeling of lack of control. When we have the feeling of losing control over the situation, anxiety appears: our body sends us this emotion to prepare us for anything, since we do not know what may arise from the situation. And how does anxiety prepare us? Making our body tense; let us be hyper-alert all day, even at night; and let’s worry and create hypotheses about what can happen.
These reactions were useful when we still lived in nature and had to be prepared to run away or attack some beast in order to survive. Even today, anxiety continues to serve its purpose of preparing us for what may come. However, These physical changes are not always equally useful And even when anxiety is too high or remains long-term, it can harm us and prevent us from functioning correctly in our daily lives.
What should I do if I have a low tolerance for uncertainty?
When we have a low tolerance for uncertainty and a situation arises that causes us this insecurity, what we most commonly do is worry. This way of coping can be helpful to some extent.
The problem comes when it is the only coping tool we have and we only focus on worrying to try to reduce uncertainty. and even worse if we are only capable of creating negative imaginary situations.
Low tolerance for uncertainty will also cause us to avoid facing situations of uncertainty, since it would be too difficult for us to endure the anxiety caused by a lack of control.
Therefore, the best way to deal with uncertainty is to consciously use coping tools typical of people who do have a tolerance for uncertainty. This will gradually increase our own tolerance for uncertainty. If you have many difficulties, we always recommend going to a specialist to help make the process less complicated.
Here we leave you some tips:
1. Increase certainty… within limits
How is certainty increased? Informing us of the situation. In some cases, uncertainty can block us in such a way that we do not realize that, in reality, we could better inform ourselves about the situation and reduce uncertainty. However, it is very important to note that this is the minority of situations.
Uncertainty normally comes from the uncontrollability and unpredictability of the situation, and not so much because we have not informed ourselves. In fact, informing ourselves excessively about the situation can be a way of avoiding anxiety, and therefore, a problem.
2. Make a range of interpretations
Sometimes the discomfort we suffer does not come only from the uncertainty itself, but from the history we have created by worrying to end the uncertainty and seek cognitive closure. This need leads us to absolutist and dichotomous thinking, in which everything is black or white, oversimplifying reality.
In these cases, the best thing is to open our mind and contemplate more options of what can happen, that is, create new interpretations and not take any for granted. You could say that when we have absolutist thinking, we are using a closed fan. On the other hand, when we look for more interpretations, we expand the range and allow us to receive more fresh air. You always have to remember that there are shades of gray.
3. Stop worrying by getting busy: find solutions
This option is ideal for when uncertainty has arisen because there is a problem that you do not know how it will be resolved. For these situations, make a list of everything that influences the problem about which you feel uncertain, and classify those elements into what depends on you and what does not to know what is under your control.
Once you have made the list and classification, focus on what depends on you: transform worry into occupation, that is, try to solve the problem from there and what you can really do. As for what doesn’t depend on you… I’ll tell you in the following advice.
4. Accept and face uncertainty
This is really the key in all cases: since uncertainty will never disappear 100%, whether due to doubt or lack of control, The essential thing is to accept that feeling of discomfort that causes us. The first thing is to be aware that we are feeling uncertainty, anxiety and/or lack of control. At that moment, we must accept that we cannot reduce that insecurity. Trying to fight these emotions will only cause us more anxiety and suffering.
In order to change the situation, it is necessary to have previously accepted that uncertainty is not going to disappear. Furthermore, we will have to remind ourselves of this idea repeatedly every time we have doubts and we want to avoid the problem and anxiety.
To do this, we can try to be in the present with mindfulness techniques, doing pleasant activities, redirecting our attention to what we are doing and detaching ourselves from our worries and absolutist thoughts.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
