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 events unacceptable and threatening even if the event is unlikely to happen.
Many people may have experienced intolerance of uncertainty during the COVID-19 pandemic, at a time when everything felt uncertain.
Mark is an office worker who worked remotely during the pandemic. When his company announces a gradual return to the office, Mark becomes extremely anxious. He obsessively checks news sites and health authority websites multiple times a day for updates on case numbers and safety guidelines.
Despite the company's safety measures, Mark has trouble sleeping due to constant worry about potential exposure. He frequently emails his manager asking for more details about the office reopening plan and becomes visibly distressed when they can't provide exact dates or specifics.
Mark starts to avoid necessary errands and declines socially distanced meetups with friends, preferring to stay home where he feels he has more control over his environment and potential exposure risks.
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:
- Reassurance Seeking: Frequently asking others for reassurance that everything is okay or that a negative event won’t happen. For instance, they might constantly ask their partner for reassurance that they’re still loved.
- Checking: Repeatedly checking things, such as locks, appliances, or homework, to make sure they are correct and to prevent a negative outcome. This can be time-consuming and interfere with daily life.
- Excessive Information Seeking: Spending an excessive amount of time researching information, often online, in an attempt to eliminate any possibility of uncertainty or risk. For example, a person worried about their health may spend hours researching symptoms online, even if their doctor has reassured them that they are fine.
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
A need for control is a common characteristic of individuals with high IU. This need for control may stem from a desire to manage distress and reduce anxiety provoked by uncertainty.
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 often struggle 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.
People with IU may:
- Spend excessive time weighing options
- Constantly seek additional information before deciding
- Feel paralyzed when faced with multiple choices
- Frequently second-guess decisions after they’re made
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.
These behaviors serve as a defense mechanism to minimize potential distress and anxiety caused by the anticipation of uncertainty.
- Procrastination allows individuals to delay engaging in tasks with uncertain outcomes, thereby temporarily avoiding the anxiety caused by IU. For example, a student might procrastinate on a challenging assignment because they fear receiving a bad grade, reflecting their inability to tolerate the uncertainty of the outcome
- Avoidance involves steering clear of situations or activities that could lead to uncertainty or ambiguity. This could mean declining social invitations due to a fear of awkward silences or avoiding trying new things for fear of failure. For instance, if someone fears not knowing what to say in social situations, they might avoid social gatherings altogether.
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 uncertainty is considered a significant risk factor for GAD. In GAD, 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.
For instance, someone with GAD might constantly worry about their finances, relationships, or health, even in the absence of concrete reasons for concern. This stems from their need to predict and control the future, driven by the fear of unexpected negative events.
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 link between IU and OCD, particularly regarding specific symptom dimensions like contamination and unacceptable thoughts.
In these cases, the need for certainty drives compulsive behaviors and rituals aimed at neutralizing the anxiety provoked by uncertainty.
- Contamination Fears: People with contamination fears might engage in excessive cleaning, handwashing, or avoidance of perceived contaminants to manage the uncertainty and anxiety around potential illness. The act of performing these rituals provides a temporary sense of control and certainty, reinforcing the behavior despite its irrationality.
- Unacceptable Thoughts: Individuals troubled by intrusive, unwanted thoughts in OCD may engage in mental rituals, checking behaviors, or reassurance-seeking to alleviate the distress caused by these thoughts. Their IU makes it difficult to dismiss these thoughts as insignificant, leading to a perpetual cycle of anxiety and compulsive behaviors aimed at finding certainty and relief.
Social Anxiety Disorder (SAD)
IU plays a crucial role in social anxiety, where individuals fear negative evaluation and uncertainty in social situations.
Those with high IU tend 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 surrounding panic 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
Autistic individuals often experience heightened anxiety in situations of uncertainty, which can be observed in various ways:
- Increased Anxiety and Distress: Autistic individuals often exhibit higher levels of anxiety and distress when faced with unexpected events or changes in routine. This heightened anxiety can make it challenging for them to cope with novel or unpredictable situations.
- Insistence on Sameness and Routine: The need for predictability and control associated with IU often manifests as a strong preference for sameness and adherence to routines. This can involve seeking predictable environments and resisting changes to established patterns.
- Repetitive Behaviours: Engaging in repetitive behaviors, a common characteristic of autism, can serve as a coping mechanism to manage anxiety and uncertainty. These behaviors can offer a sense of predictability and control in otherwise unpredictable situations.
- Social Challenges: IU can exacerbate social challenges in autistic individuals. The unpredictability of social interactions and difficulty understanding social cues can heighten anxiety and lead to avoidance of social situations.
- Sensory Sensitivities: Autistic individuals may exhibit sensory sensitivities that are further amplified by uncertainty. The inability to anticipate or control sensory input in unfamiliar environments can be overwhelming and contribute to anxiety.
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.
It is important to challenge this belief by asking yourself questions, such as:
- What are the advantages and disadvantages of needing certainty?
- Can I be absolutely certain about everything?
- How likely are the things I predict to actually happen?
- Are there any uncertainties in life that you are capable of living with?
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 practicing mindfulness or 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.”
Then, choose not to respond to this need by worrying. Instead, tell yourself, “Uncertainty is just a part of life. I’ll let my need for certainty go.”
Visualize your need for certainty floating away like clouds in the sky. Finally, refocus on the present moment by paying attention to your breathing or the physical sensations in your body.
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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