Coping With and Learning To Tolerate Uncertainty
Tolerating Uncertainty
Are you having difficulty tolerating uncertainty in your life? Sometimes we do, depending on what it is. You to can build your tolerance to uncertainty.
What you should know about uncertainty
Uncertainty is an unavoidable part of life. No one can predict the future, so we must all learn to
accept there is some degree of uncertainty in everyday life and in certain situations, there is a
great deal of uncertainty.
Most people simple accept uncertainty as a natural part of life, but people with anxiety
disorders find it hard to accept uncertainty, particularly in certain situations. For people who
worry too much, the uncertainty of certain situations can act as a magnifier for their worries,
feelings of anxiety, and even physical problems associated with stress.
Most people with anxiety disorders try to avoid situations that will increase their awareness of
the uncertainty in life. They may avoid traveling, avoid changing jobs, even avoid meeting new
people. Some people avoid going to the doctor for a check-up because just making an
appointment triggers their worry that something may be wrong with their health.
Avoiding situations that trigger your uncertainty will only diminish your life and narrow your
choices. However, with practice, you can learn to accept aspects of life that are ambiguous and
uncertain that cause you to worry unnecessarily. This worksheet is designed to teach you a
simple process that can help you deal with uncertainty. The acronym, A-P-P-L-E-S, will help you
remember the mindfulness skills you need when you are uncomfortable with uncertainty.
Acknowledge
Notice and simply observe the uncertainty as it enters into your awareness.
Pause
Choose to respond, rather than react, to your experience. In fact, let go of the impulse to react
altogether… just put your mind on “pause” and breathe calmly.
Pull Back
Remind yourself that in this moment, it is fear, anxiety, or worry doing the talking. Thoughts and emotions are not “facts.” Notice that the need for certainty is not effective and is an impossible quest.
Let Go
Give yourself permission to release yourself of the illusory need for certainty. No matter how intensely or loudly your thoughts and emotions may insist that you need certainty, remember that the intensity of these thoughts and emotions are temporary and will pass.
Explore
Take a moment to explore your internal experience. Pay attention to your breathing and to all your senses. Observe the sensations around you, the sights, the sounds, the smells, the taste, and what you are touching. The emotional intensity associated with your distress will likely lessen as you do this. Now, choose to actively redirect your attention toward something different than what you are worrying about. Be present in your life.
Stand Alone
Do not rely on other people to help you through uncertain situations. Do not ask anyone to go
with you when you are facing an uncertain situation that triggers your anxiety, nor should you
try and keep in touch with people through calls or texting.
If you found this helpful, check out our other blog posts. You may even enjoy the one on, “Coping During Covid-19”.
