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In a study, participants connected to an electric shock device showed higher anxiety levels when told there was a 50% chance of receiving a shock compared to those informed of a 100% chance. The study proves that humans typically prefer certainty to uncertainty. Despite life’s unpredictability, we have coping strategies. Handling uncertainty includes staying present, focusing on what we can control, challenging negative thoughts, and taking decisive actions.
Some situations that might cause uncertainty include starting a new relationship, moving to another city, or changing jobs. Uncertainty can cause uncomfortable emotions like fear and anxiety. One way we can deal with uncertainty is by accepting how we feel. While confronting anxiety can be unsettling, it is a natural part of the human experience.
Sometimes, we feel afraid when things are unfamiliar. We may avoid uncertain situations due to fear of disappointment. We must allow ourselves to be present with our emotions. Although it may feel uncomfortable to confront our feelings, this practice helps us develop self-regulation skills. Self-regulation is crucial for effectively navigating uncertain situations. By accepting our feelings, we become better equipped to respond. The next time uncertainty arises, stay present with your feelings.
The Locus of Control
Our aversion to uncertainty often stems from an inability to control external factors. We desire to dictate outcomes, yet external factors remain beyond our grasp. However, we can influence results through our actions, thoughts, and perspectives. To manage uncertainty, exercise your locus of control: take a sheet of paper, fold it down the middle, and list the uncontrollable factors on one side and the controllable ones on the other. Concentrate on the latter. This exercise can reduce anxiety, shift your mindset, and improve problem-solving abilities.
Challenge Catastrophic Thinking
Reflect on the last time you felt uncertain. What thoughts did you have? Often, when we feel unsure about things, we tend to catastrophize. Imagining the worst case scenario is a cognitive distortion. Some examples of this are the what-if statements. What if my relationship ends? What if I lose my job? What if I fail? What if this does not work out?
We attempt to control the situation by expecting the worst as a way to prepare ourselves. But this technique can cause more harm than good. Instead, we can acknowledge the possibility of things working out. What if the relationship lasts? What if I get a better job? What if I succeed? Alternatively, you can replace “What if” statements with “Even if” statements. Even if I lose my job, I will find another. Even if the relationship ends, I will be okay. Even if I make mistakes, I will learn from them.
Take Action
It might be tempting to procrastinate when uncertain, but this is a form of self-sabotage. Instead, we can take action even if we are unsure of the outcome. The purpose of taking action is to get comfortable making decisions even during times of uncertainty. The action you take might require some level of risk. It takes a risk to put yourself out there, but on the other hand, it could be an opportunity to have what you want. Starting a business, moving to a new city, or beginning a relationship entails risk, but each offers a chance to pursue your vision, embrace a fresh start, or meet someone special. Before you avoid things that feel risky, consider the opportunity.
Life can be uncertain, but with the right tools, you can manage it. Though the future is unknown, focusing on the present allows us to respond effectively. To navigate uncertainty, stay present, focus on what is controllable, challenge negative thoughts, and take courageous action.