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Uncertainty is one of the most uncomfortable states for a person.
Uncertainty is strongly felt during crises, but the truth is that it’s a constant in life. As Professor of Cognitive Philosophy Andy Clark puts it, “Life is like surfing in a world of uncertainty.” There’s a theory that continual adaptation to uncertainty forms the foundation of all cognitive and possibly emotional human activity. Thus, it’s crucial to boost our ability to handle uncertainty. This will help us avoid needless worries, enable us to take rational steps in complicated situations, and ultimately lead to a greater sense of happiness.
What is the reason behind our strong aversion to uncertainty?
According to scientists, the cause of our aversion to uncertainty can be attributed to the brain’s characteristics that have developed over the course of evolution. Throughout most of human history, individuals lived in small hunter-gatherer groups where each member had a defined role. This lifestyle was highly predictable, consisting of repetitive tasks and events. As a result, the brain adapted to identify patterns and create habits to solve tasks automatically. This is why the brain craves structure, predictability, and a sense of control in life.
However, when faced with uncertainty, the brain lacks predetermined scenarios to rely on. It cannot use past experiences to recognize patterns, make predictions, and select appropriate behavior models.
As a result, the brain perceives uncertainty as a threat and initiates a panic response, leading to increased stress levels that negatively impact both physical and mental health. Research indicates that persistent stress resulting from uncertainty can heighten the risk of developing depression and anxiety disorders, while also impairing cognitive abilities, making it harder to retain vital information and make decisions, plans, and take action.
To mitigate these challenges and boost tolerance for uncertainty, here are five tips to consider.
Tip #1: Direct Your Attention towards Controllable Factors
Amidst the most challenging situations, there remain several things within your control. You can still manage your free time and make decisions about your daily meals. Psychologists suggest focusing on these aspects during moments of instability to regain a sense of control in the brain and start adapting to new conditions.
The British Ministry of Health recommends the following algorithm to accomplish this:
- Identify your short-term needs, such as getting out of bed, brushing your teeth, and having breakfast.
- Break down your day into small, achievable tasks, completing them one by one in sequence.
- If the fear of the future induces significant stress, causing difficulty in even daily tasks, begin with the easiest tasks. Completing them will build your self-confidence, giving you a sense of stability.
Tip #2: Recognize and Respond to Safety Cues
Safety signals are any elements of your familiar life that you associate with a time when you felt safe and secure. They have the power to trick your brain into believing that you are in a completely safe environment. This intervention can interrupt the stress response, temporarily restoring a sense of normalcy and stability, helping you regain composure.
According to Professor Mark Friston of Newcastle University, the most effective safety signals are those that remind us of childhood. Here are some ways to incorporate these signals into your routine:
- Try to recreate your favorite dishes that your grandmother used to cook.
- Revisit your favorite children’s book.
- Watch a couple of episodes of the cartoon you used to adore. Even shows like “Teenage Mutant Ninja Turtles” and “Sailor Moon” can still be enjoyed today.
- Play your favorite childhood computer games
Tip #3: Let Go of Time Traveling
According to Professor Kate Sweaney, a psychologist at the University of California, endless thoughts about the past and future are referred to as useless since they do not provide any practical benefit. As the past cannot be altered, and no one knows what the future holds, such thoughts may result in anxiety and depression.
To reduce stress levels and worry less about uncertainty, Sweeny recommends focusing on the present moment. Studies have shown that engaging in activities that completely absorb one’s attention and bring positive emotions can be helpful in achieving this goal.
To switch to the present moment, choose an activity that captivates you, such as rewatching your favorite TV show’s first season, tending to your plants, or playing computer games for a few hours. The key is to find an activity that not only brings positive emotions but also distracts your brain from negative thoughts, giving your nervous system a much-needed break.
Tip #4: Seek Out Reasons for Optimism
Although it may seem commonplace, research has shown that optimism can help one navigate through periods of uncertainty. In 2012, a group of scientists from the University of California conducted a study that followed 50 law students awaiting the results of their bar exam for four months. The students who maintained optimism from the beginning had lower anxiety levels throughout the waiting period.
However, finding a reason to be optimistic during difficult times can be challenging, and it may seem inappropriate to experience personal joys amidst the turmoil. According to psychotherapist Lori Gottlieb, this mindset is harmful and can contribute to a breakdown of the nervous system. Gottlieb suggests using the “But I” technique to cultivate optimism. This involves balancing every negative thought with a positive one. For instance, one might say, “I have no idea what the future holds, but I know that on Friday night, we’re meeting with friends and we’ll have fun together.”
Gottlieb further explains how this technique can be practical using a patient who was receiving cancer treatment and experienced constant anxiety attacks about her future. Nevertheless, the patient realized that in between these attacks, she was able to enjoy her life calmly by watching movies with her husband, playing with her children, and singing in the shower. This realization helped decrease her anxiety levels and made her more resilient to uncertainty.
To maintain a positive attitude, there are several other methods that can be implemented, including:
- Taking inventory of achievements: Make a list of all the accomplishments you have achieved in the past 12 months. Even small accomplishments such as learning to cook an omelet or spending more time with your children should be included. This exercise will not only improve your mood but will also remind your brain that you have successfully dealt with life’s challenges and surprises in the past, giving you the confidence to overcome the current crisis.
- Gratitude practice: Once a week, take some time to reflect on and make a list of things you are truly grateful for. Even if it is something small, such as enjoying a cup of coffee in the morning or receiving a compliment from a colleague, this exercise has been shown by psychologists at the University of California to increase optimism and overall resilience to stress when practiced regularly.
Tip #5: Familiarize Yourself with Small Amounts of Uncertainty
Psychologists believe that developing resilience to uncertainty is a skill that can be cultivated. The first step towards achieving this is to accept that uncertainty is an integral part of life.
We encounter it frequently, often without even realizing it, and attempt to alleviate the discomfort it causes us. For instance, when we are unsure how to approach a task, we search for information online or procrastinate. Similarly, we rely on weather forecasts in apps to decide whether or not to carry an umbrella.
While these strategies can help us avoid stress caused by uncertainty in the short term, deliberately exposing ourselves to it can increase our ability to cope with it. Professor Elena Ketsmanovich of Georgetown University compares tolerance for ambiguity to a muscle that weakens if not exercised. She suggests going against our natural instincts and gradually embracing uncertainty in our lives.
Gradually building tolerance for ambiguity involves starting with small challenges and gradually increasing the difficulty level. Here are some examples:
- The next time you find yourself lost in an unfamiliar place, resist the urge to ask for directions or use a map app. Instead, try to find your way out on your own.
- When attending a concert featuring an unfamiliar band, avoid researching the band or listening to their music beforehand. Similarly, when going to a restaurant, refrain from looking up the menu online.
- If your friend is running late for a meeting, try to remain patient and avoid sending a barrage of angry messages demanding to know their ETA. Instead, practice waiting calmly.
In such scenarios, you will unavoidably experience uncertainty for some time. This will enable you to exercise acknowledging that, in truth, there is nothing to be afraid of. Consequently, the psychological distress triggered by uncertainty will diminish.
A comparable approach is effectively utilized in the management of anxiety disorders, which include an intolerance of uncertainty as one of its symptoms. However, the therapeutic method is slightly different.
Initially, the therapist asks the patient to identify common situations in their daily life that induce anxiety as a result of uncertainty. Next, the patient is prompted to articulate precisely what they are afraid of. For instance, an individual may express their fear of not enjoying the food at a new restaurant by always reviewing the menu beforehand.
Following that, the patient is instructed to carry out a behavioral experiment on their own – visit a restaurant without any prior preparation. If the food does not seem appealing to them, they should truthfully answer the question of whether it was as dreadful as it had appeared to them.
The objective of this exercise is to demonstrate to individuals that most situations that include an element of uncertainty do not result in a disaster. This realization aids in decreasing stress levels and mitigating the severity of anxiety disorders.
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