Tolerance to Uncertainty

The ability to tolerate uncertainty is a skill that supports our well being, and assists us to manage feelings of anxiety. This skill isn't necessarily something which arrives naturally to us as for the most part, our brain is wired to anticipate future events, and determine threats, so uncertainty is usually an uncomfortable place. However, it is guaranteed we will experience uncertainty in our lives... whether it is waiting to hear about a job we have applied for, waiting for a blood test report, not knowing where our next house will be, anticipating if our love is requited, or wanting to know when the death of a loved one who we are caring for will arrive... we are all going to face uncertainty. 

LOW TOLERANCE TO UNCERTAINTY MIGHT LOOK LIKE:

• Overthinking/over researching decisions
• Assuming that there will be negative outcomes
• Not engaging in, or finding it very difficult to enjoy spontaneity.
• Seeking reassurance from others
• Feeling insecure in relationships despite not having evidence

These responses are associated with anxiety/anxiety related disorders, low levels of self-compassion and poor overall wellbeing.
 
TOLERANCE TO UNCERTAINTY LOOKS LIKE:

• Willing to take calculated risks
• Adapting to new environments or change
• Making decisions with confidence despite feelings of anxiety or nervousness 
• Allowing spontaneity
• Experiencing security in healthy attachments

 
EVIDENCE BASED STRATEGIES TO BUILD TOLERANCE TO UNCERTAINTY

• Mindfulness and cultivation of self-awareness (this brings you to the present moment and assists your brain to get out of the anticipatory state)
• Awareness of cognitive distortions and developing skills to challenge these (thinking errors are a large part of difficulty with tolerance to uncertainty)
• Creating boundaries around worry… ‘worry time’- only allowing worries to be contemplated at certain times of the day (boundaries aren't just for people, they are also for your thoughts, which might become like a runaway train without healthy boundaries)
• Radical acceptance skills for when things go wrong (this is a dialectical behavioural therapy technique... ask your therapist about it!)