Coping With Uncertainty
Not knowing what is going to happen can be difficult.
Not knowing what is going to happen can be difficult.
You might be waiting for news, dealing with a change at work, worrying about somebody’s health or facing a situation where the outcome is outside your control.
Uncertainty can leave your mind repeatedly searching for answers that are not available yet.
Why does uncertainty make me anxious?
Your mind naturally tries to predict what might happen so that you can prepare.
When there is no clear answer, it can start filling the gap with possibilities.
You might notice thoughts such as:
- What if the worst happens?
- What am I going to do?
- Why can’t somebody just tell me?
- What if I make the wrong decision?
Thinking harder does not always create certainty. Sometimes it simply creates more possible outcomes to worry about.
Separate what you know from what you fear
Try dividing the situation into two parts.
What do I actually know today?
What am I imagining, predicting or worrying might happen?
This does not make the uncertainty disappear, but it can stop a feared possibility gradually becoming treated as a fact.
Focus on the part you can influence
You may not control the final outcome, but there may still be useful things you can do.
For example, you might:
- gather information you genuinely need
- prepare questions for a meeting or appointment
- deal with one practical task
- talk to somebody you trust
- decide when you will next check for an update
- continue with ordinary parts of your day.
Once you have done what is reasonably possible, repeatedly revisiting the same uncertainty may not help.
Give worry some boundaries
If you are checking emails, messages or websites repeatedly, consider choosing particular times to check instead.
You can also write down a worry and return to it later rather than trying to solve it every time it appears.
The aim is not to ignore something important. It is to stop uncertainty taking over the whole day.
Keep some ordinary routine
Uncertainty can make life feel as though it is on hold.
Where possible, keep eating, sleeping, working, seeing people and doing ordinary activities.
You do not need to wait until everything is resolved before allowing yourself to have a normal conversation or enjoyable moment.
When might more support help?
If uncertainty is causing persistent anxiety, affecting sleep or making everyday life difficult, consider talking to your GP, a counsellor or another appropriate support service.
Practical support with the underlying problem may also reduce some of the uncertainty.
2.9: Managing Things You Can’t Control
10.10: Waiting for an Important Decision
11.3: Creating a Worry Diary
11.8: Breaking Problems Into Manageable Steps
General information only. This is not a diagnosis or a substitute for professional healthcare advice.