Intolerance of Uncertainty: Why Are We So Afraid of the Unknown?
Life, by its very nature, contains uncertainties. It is not possible to know for certain what will happen tomorrow, how relationships will unfold, or what outcomes our decisions will bring. Yet while some people can cope with uncertainty relatively comfortably, for others it can be highly distressing. Some individuals can adopt a more flexible “wait and see” approach, whereas others repeatedly run through all possible scenarios in their minds and struggle to disengage from this process. One important explanation for this difference is a concept in psychological literature known as intolerance of uncertainty.
Intolerance of uncertainty refers to a tendency to perceive situations with uncertain outcomes as threatening, unbearable, and unacceptable. Researchers define this not merely as an emotion, but as a combination of cognitive, emotional, and behavioral responses to uncertainty. In this sense, it comprehensively explains how an individual thinks, feels, and behaves when faced with the unknown.
Carleton (2016) described the fear of uncertainty as the “fear of the unknown” and suggested that it is one of the most fundamental psychological mechanisms underlying anxiety disorders. Indeed, research shows that intolerance of uncertainty is strongly associated not only with generalized anxiety disorder, but also with obsessive-compulsive disorder, social anxiety, panic disorder, and even depression.
Intolerance of uncertainty appears in many areas of daily life. Freeston et al. (1994) identified excessive worry as one of its most prominent expressions. Individuals attempt to mentally control uncertainty by imagining all possible negative scenarios, making plans, and creating lists. However, these efforts do not provide lasting relief; instead, they often deepen mental fatigue.
Typical manifestations of intolerance of uncertainty include:
Over time, intolerance of uncertainty can significantly reduce an individual’s quality of life. As one avoids uncertainty, it begins to feel even more threatening, reinforcing avoidance behaviors.
In the long term, possible outcomes include persistent anxiety and tension, sleep disturbances, relationship conflicts, reduced self-confidence, and feelings of burnout. Individuals with high intolerance of uncertainty may struggle to recognize the dysfunctional nature of their patterns, as these behaviors often hide behind seemingly positive traits such as “being cautious” or “being responsible.”
Tolerating uncertainty is a skill, and like other skills, it can be developed through gradual practice. The first step is not to avoid uncertainty, but to act despite it. Exposure to uncertainty does not mean accepting that something bad will happen; rather, it involves tolerating the tension that arises from not knowing what will happen. This tension is similar to the sensation of entering cold water: if you endure it for a few moments, your body adjusts, and the cold becomes less noticeable. When you do not avoid uncertainty, anxiety may initially rise—this should not be alarming. This rise is not a sign of danger, but of your tolerance beginning to develop.
The second step is not to abandon control, but to recognize its limits. Distinguishing between what can and cannot be known prevents unnecessary mental burden. Saying, “I cannot know this right now, and this is difficult for me,” is not a weakness; rather, it reflects psychological clarity.
The third step is to observe your experience with uncertainty. As you notice that each wave of anxiety begins and eventually subsides, you start to internalize an important realization: uncertainty does not consume you. The anticipated catastrophe does not always occur, and when it does, you often find yourself more capable than expected. As your mind accumulates these experiences, it gradually learns to redefine uncertainty not as a threat, but as a tolerable discomfort.
Uncertainty also creates space for surprises, growth, and unexpected positive experiences. Moments of uncertainty can lead to outcomes such as meeting an important person or receiving a promotion. Remembering such moments can help reduce the perceived threat of uncertainty. As you focus on these experiences, your mind gradually transforms the meaning it assigns to uncertainty.
In summary, since uncertainty cannot be completely eliminated, we must learn to move forward alongside it. Recognizing the possibilities within uncertainty and accepting that it is a constant part of life can help you develop a healthier relationship with it.
Uncertainty may not be something we can eliminate, but it is something we can learn to live with in a healthier way.
Carleton, R. N. (2016). Fear of the unknown: One of the last great frontiers for anxiety-related research. Journal of Anxiety Disorders, 41, 3–14. https://doi.org/10.1016/j.janxdis.2016.03.011
Dugas, M. J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. Routledge.
Freeston, M. H., Rhéaume, J., Letarte, H., Dugas, M. J., & Ladouceur, R. (1994). Why do people worry? Personality and Individual Differences, 17(6), 791–802. https://doi.org/10.1016/0191-8869(94)90048-5
Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety. Nature Reviews Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524
Ladouceur, R., Talbot, F., & Dugas, M. J. (1997). Behavioral expressions of intolerance of uncertainty in worry: Experimental findings. Behavior Modification, 21(3), 355–371. https://doi.org/10.1177/01454455970213006
Written By: Kevser KOCAAĞA