Yes, you read that right. Not gluten-, not dairy-, but an Intolerance of Uncertainty, which is a key driver within anxiety (Koerner & Dugas, 2006). When one has a medical allergy, they experience very strong physical reactions when exposed to even a small trace of the substance they’re allergic to. Intolerance of uncertainty is like a psychological allergy, where even a miniscule amount of uncertainty in a situation, creates negative and uncomfortable effects, such as excessive worrying and physical symptoms of anxiety. No matter how unlikely an outcome is, such as being in a plane crash, unless one can achieve 100% certainty of the outcome, it will be worried about. This intolerance of uncertainty can go as far as those with anxiety even preferring a negative outcome to their problem, over an uncertain one (Hello, self-sabotage!).
So what are some telltale signs that you have an intolerance of uncertainty?
No, not hives, anaphylactic shock, or swelling. Some of the most common ways those with anxiety may act in the face of uncertainty include:
- Avoiding doing uncertain things altogether
- Avoiding investing in therapy because it’s uncertain what the outcome will be or how the experience will feel
- Making up obstacles or excuses to not do things
- “I know exercise would be good for me, but what if I end up injuring myself?”
- Procrastinating
- Avoiding asking a friend for a favour because you’re uncertain of how they’ll respond
- Having difficulty delegating tasks or trusting others
- Doing all the chores yourself because you can’t be certain that your partner will do it “right”
- Seeking excessive information before making decisions or acting
- Researching several different options of blenders from several different stores before buying one
- Seeking reassurance from others
- Asking multiple people in your life for advice or reassurance about the same problem, or asking them to decide for you
Intolerance of uncertainty is due to unhelpful beliefs held about uncertainty: That it is dangerous, that we cannot cope with it, and that it must be avoided at all costs (Koerner & Dugas, 2006). However, operating under those beliefs only strengthens the adverse reaction to uncertainty, shrinks your comfort zone, and exhausts you from constantly trying to achieve certainty in a world where it’s impossible to not come across uncertainty in some way or another. Read on for part 2 of how to face uncertainty if you identify as uncertainty-intolerant.
Reference:
Koerner, N., & Dugas, M. J. (2006). A cognitive model of generalized anxiety disorder: The role of intolerance of uncertainty. Worry and its psychological disorders: Theory, assessment and treatment, 201-216.Erin Tatarnic, R.P. is a registered psychotherapist at the Centre for Interpersonal Relationships (CFIR). She provides psychotherapy to individual adults experiencing a range of mental health difficulties including anxiety and anxiety-related disorders, obsessive-compulsive concerns, depression, relationship difficulties, and coping with neurodiversity differences. Erin works from a client-centred approach using a cognitive-behavioural framework (CBT), while also integrating therapeutic techniques from emotion-focused therapy (EFT) and mindfulness-based cognitive therapy.
