Does Uncertainty Worry You Too?

Ambiguity

Does uncertainty worry you too?

Uncertainty is one of the most important factors that put people under stress and worry, and the world we live in is full of uncertainties.  Even if we are stuck between two options, we do not know exactly what our choice will bring us and what kind of consequences it will have.  We have predictions, but still these predictions cannot go beyond probability.  Even meteorology tells us that it will rain with a certain probability as a result of its observations, but this probability never reaches 100%.  We don't know what will happen next.  Uncertainty means experiencing the unknown, and this often creates a feeling of anxiety.  Experiencing the unknown due to the individual's perceived lack of knowledge contributes to uncertainty;  this can impair a person's ability to prepare for the future productively and increase their vulnerability to anxiety.

Are you intolerant of uncertainty?

Intolerance of uncertainty is the tendency to react negatively to an uncertain event or situation, regardless of the likelihood of that event/situation occurring and its associated consequences.  A person with a high intolerance of uncertainty will view an uncertain situation as more disturbing than someone with a low intolerance of uncertainty.  Individuals with a high level of intolerance of uncertainty see possible negative events in the future as unacceptable and threatening.  These people may have some negative beliefs about uncertainty and its effects.  When an uncertain situation occurs, they may have a strong belief that it could result in disaster.

Worry

Studies have provided evidence that intolerance to uncertainty may have two dimensions.  The first is the cognitive-oriented dimension of uncertainty intolerance and refers to the perceived threat of future uncertainty (“Unforeseen events make me very sad.”).  The second is the behavior-oriented dimension of intolerance to uncertainty and refers to behavioral symptoms that indicate anxiety stemming from uncertainty (“The slightest doubt can prevent me from taking action.”).  Each of the dimensions of intolerance of uncertainty has been associated with different anxiety disorder symptoms.

As the level of intolerance to uncertainty increases, the probability of experiencing distress and stress increases and this negatively affects psychological well-being.  There are studies showing that generalized anxiety disorder, obsessive-compulsive disorder, social anxiety, depression, panic disorder and eating disorders are associated with intolerance to uncertainty.  Intolerance of uncertainty significantly reduces the functionality and quality of life of the individual.

What can be done about intolerance of uncertainty?

1. Uncertainty is a part of life.  Although we are uncomfortable with uncertainty and try to control uncertain situations, this is not always possible.  There are things in life that we can and cannot control.  The best thing to do for situations we cannot control is to try to accept them.  The admissions process is not an easy one, but it can be learned over time.

The uncertainty about whether exams will be postponed during the pandemic period has been a worry for many students.  However, when we think about it, we do not have control over determining the exam date.  Therefore, instead of worrying about the exam date, it is a better way to try to regulate our anxiety level by realizing that this situation is not under our control.

2. Uncertainty does not mean negative results.  Sometimes people think that uncertainty will always have a negative return.  However, this point of view is biased.  An uncertain situation can have many consequences. Some of these may be positive and some may be negative.  However, the probability of positive or negative consequences is actually equal.  Let's approach the situation neither on the positive nor on the negative side.  Let's try to address that situation from a neutral place, right in the middle of both.  Because only then can we make a realistic assessment.

3. Realize that thoughts are just thoughts.  Not every thought turns into action, we don't have to react to every thought.  Let some thoughts come to your mind and go.

4. Although it is sometimes difficult to experience the unknown, it can enable us to discover new experiences that we can love and that will be good for us.  In this case, the payoff of tolerating uncertainty will be high.

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