Intolerance of uncertainty (IU) refers to a tendency to react negatively to uncertain situations or events. IU can be understood as the idea that people need guarantees in life and may struggle to cope with unpredictability.
People with a high intolerance of uncertainty may experience distress at the possibility of a negative event occurring.They may find possible future negative eventsunacceptable and threatening even if the event is unlikely to happen.
Intolerance of uncertainty can be a problem because it can lead to excessive anxiety, avoidance behaviors, and difficulty in decision-making, which can significantly interfere with daily functioning and overall quality of life.
Many people may have experienced intolerance of uncertainty during the COVID-19 pandemic, at a time when everything felt uncertain.
It is normal to feel uncertain about certain things at times, but it can become a problem when it interferes with many aspects of a person’s life.
Signs of someone with high intolerance of uncertainty
Below are some signs that someone may have a high tolerance of uncertainty:
Discomfort With The Unknown
People with intolerance of uncertainty often find it difficult to cope with the possibility of negative events occurring, even if the chances of those events happening are slim.
They may have a strong need for predictability and guarantees in life and can become distressed when faced with ambiguity.
For example, someone with a high intolerance of uncertainty might excessively worry about things that are outside of their control, such as the weather or the possibility of a loved one getting sick.
Misinterpreting things as threatening
Individuals who find it difficult to tolerate uncertainty may misinterpret ambiguous information, often perceiving it as more threatening than it actually is.
This can manifest as a tendency to catastrophize, imagining worst-case scenarios in situations where the actual level of risk is low.
For example, if a person with a high intolerance of uncertainty hears a noise in the night, they might immediately assume that it’s an intruder and become very anxious, even if a more likely explanation exists.
Certainty-Seeking Behaviours
A key sign of intolerance of uncertainty is engaging in excessive certainty-seeking behaviors in an attempt to alleviate anxiety and gain a sense of control. This can include behaviors such as:
These behaviors can provide temporary relief from anxiety but ultimately serve to reinforce negative beliefs about uncertainty and maintain the cycle of intolerance.
Needing to be in Control
When individuals feel a lack of control over situations with potentially negative outcomes, their IU is activated, leading to anxiety and distress.
For example, someone who has a high IU may want to take full control over travel plans, checking every option for the best deal, holding onto the passports, and double and triple checking that nothing has been forgotten when packing, not trusting others to take control.
Difficulty with Decision Making
Individuals with high intolerance of uncertainty oftenstruggle with decision-making, especially when faced with choices that have unclear outcomes.
This difficulty stems from a fear of making the “wrong” choice and a desire for guaranteed positive results.
For example, someone with a high IU may extensively research college majors but, despite this, cannot commit to a decision. They may worry about job prospects, potential regrets, and whether they’ll enjoy the coursework.
This indecision causes them significant stress and anxiety, leading them to consider delaying college altogether rather than risk making the “wrong” choice.
Procrastination and Avoidance
Procrastination and avoidance may be common, particularly when certainty-seeking behaviors are not possible or perceived as ineffective.
Intolerance of Uncertainty in Other Conditions
Intolerance of uncertainty can be present in many mental health and other conditions:
Generalized Anxiety Disorder (GAD)
Intolerance of uncertaintyis considered a significant risk factorfor GAD. InGAD, IU often fuels excessive and uncontrollable worry. The inability to tolerate uncertainty about everyday events and potential negative outcomes leads to persistent anxiety and apprehension.
Their intolerance of not knowing “for sure” drives the need for constant reassurance and attempts to control situations with inherently uncertain outcomes.
Obsessive-Compulsive Disorder (OCD)
There is a strong linkbetweenIU and OCD, particularly regarding specific symptom dimensions likecontaminationand unacceptable thoughts.
Social Anxiety Disorder (SAD)
IU plays a crucial role insocial anxiety, where individuals fear negative evaluation and uncertainty in social situations.
Those with high IUtend to interpret ambiguous social cues negatively, leading to increased anxiety and avoidance of social interactions.
For example, someone with SAD might avoid social gatherings due to the uncertainty of conversation topics, fear of awkward silences, or the possibility of saying the wrong thing.
This avoidance may stem from their inability to tolerate the lack of control and predictability in social settings.
Panic Disorder (PD)
IU may significantly influence panic disorder, particularly concerning the uncertainty surroundingpanic attacks.
The fear of the unexpected onset of panic symptoms, the perceived lack of control during an attack, and the uncertainty about future episodes contribute to a heightened sense of anxiety and anticipatory fear.
For example, someone with PD might fear physical sensations like a racing heart or shortness of breath, interpreting them catastrophically as signs of an impending heart attack or loss of control.
The inability to tolerate the uncertainty surrounding these physical sensations fuels the panic cycle, leading to avoidance of situations or activities perceived as potential triggers.
Autism
Autisticindividuals often experienceheightened anxiety in situations of uncertainty, which can be observed in various ways:
How to manage intolerance of uncertainty
Below are some helpful tips for managing intolerance of uncertainty. You may need to try different approaches to find what works best for you.
If you are struggling with intolerance of uncertainty, it may be beneficial to seek guidance from a mental health professional.
They can provide personalized support and teach you specific techniques, such as cognitive restructuring and exposure therapy, to address the underlying causes of your anxiety and help you manage your reactions to uncertainty.
Challenge the Need for Certainty
Many people with anxiety believe that they need certainty to be happy. This can lead to behaviors like excessive checking, reassurance-seeking, and avoidance of uncertain situations.
These questions can help you see that trying to eliminate uncertainty is impossible.
Focus on the Present
It is helpful to shift your focus to the present moment rather than dwelling on uncertainties about the future.
When you find yourself worrying about things you cannot control, try practicingmindfulnessor engaging in activities you enjoy.
Focusing on what you can control in the present can help reduce anxiety.
A simple mindfulness tip to help focus on the present is the “5-4-3-2-1” grounding technique:Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste in your immediate environment.
Become Aware of Your Need for Certainty
Pay attention to the situations and thoughts that trigger your need for certainty. Notice how you feel physically and emotionally when you feel uncertain.
By becoming more aware of your reactions to uncertainty, you can start to interrupt automatic thought patterns and develop more helpful coping mechanisms.
Don’t Respond to the Need for Certainty
When you feel the urge to seek certainty, try to resist engaging in unhelpful behaviors such as checking or reassurance-seeking.
These behaviors can feel temporarily relieving but ultimately reinforce intolerance of uncertainty. Instead of giving in to the urge, try to sit with the uncomfortable feelings and observe them without judgment.
Try the “urge surfing” technique:When you feel the need to check or seek reassurance, imagine the urge as a wave. Observe it rising, peaking, and then naturally subsiding without acting on it. Focus on your breath or bodily sensations as you let the urge pass.
Accept Uncertainty
Accepting uncertainty is a process of letting go of the need to control everything and acknowledging that uncertainty is a normal part of life.
It is about developing the willingness to tolerate uncertainty and embracing the unknown. Remember that even without guarantees, you can still live a full and meaningful life.
When you notice yourself needing certainty, pause and say to yourself: “I’m noticing my need for certainty right now.”
If your mind wanders back to needing certainty, gently bring your attention back to the present.
Learn from Others
Observe how others around you cope with uncertainty. Talk to them about their experiences and see if you can adopt some of their strategies.
You can also learn from therapists and self-help resources that provide evidence-based strategies for managing intolerance of uncertainty.
References
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Carleton, R. N., Collimore, K. C., & Asmundson, G. J. (2010). “It’s not just the judgements—It’s that I don’t know”: Intolerance of uncertainty as a predictor of social anxiety.Journal of Anxiety Disorders,24(2), 189-195.https://doi.org/10.1016/j.janxdis.2009.10.007
Carleton, R. N., Sharpe, D., & Asmundson, G. J. (2007). Anxiety sensitivity and intolerance of uncertainty: Requisites of the fundamental fears?.Behaviour research and therapy,45(10), 2307-2316.https://doi.org/10.1016/j.brat.2007.04.006
Jenkinson, R., Milne, E., & Thompson, A. (2020). The relationship between intolerance of uncertainty and anxiety in autism: A systematic literature review and meta-analysis.Autism,24(8), 1933-1944.https://doi.org/10.1177/1362361320932437
Pinciotti, C. M., Riemann, B. C., & Abramowitz, J. S. (2021). Intolerance of uncertainty and obsessive-compulsive disorder dimensions.Journal of Anxiety Disorders,81, 102417.https://doi.org/10.1016/j.janxdis.2021.102417
Ren, L., Wei, Z., Li, Y., Cui, L. B., Wang, Y., Wu, L., … & Liu, X. (2021). The relations between different components of intolerance of uncertainty and symptoms of generalized anxiety disorder: a network analysis.BMC psychiatry,21, 1-11.https://doi.org/10.1186/s12888-021-03455-0
Saulsman, L., Nathan, P., Lim, L., Correia, H., Anderson, R., & Campbell, B. (2015). What? Me Worry!?!Mastering Your Worries. Perth, Western Australia: Centre for Clinical Interventions.
Saul McLeod, PhD
BSc (Hons) Psychology, MRes, PhD, University of Manchester
Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.
Olivia Guy-Evans, MSc
BSc (Hons) Psychology, MSc Psychology of Education
Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.
