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Does Uncertainty Cause You Anxiety? Cognitive Behavioral Therapy Can Help

Published on: November 25, 2020

Cognitive-behavioral therapy

These days, many of us are dealing with anxiety, and for good reason. The pandemic … job loss … kids schooling at home … election chaos. There’s a lot to be anxious about. The question is: how can you best deal with it all?

According to cognitive behavioral therapy, a big key to managing anxiety is how you deal with uncertainty. Do you feel that uncertainty makes you vulnerable and not able to function as well? Do you feel that you can’t enjoy yourself as much when your life is filled with uncertainty?

If so, it could mean that you have a high level of “uncertainty intolerance” (UI).  People with a high level of UI interpret uncertain situations as threatening and uncomfortable. If that tends to be you, there are ways to improve your response to uncertainty and cope better with the unknown. Cognitive-behavioral therapy can help you distinguish between real-event and hypothetical worry, address unhelpful beliefs about worry, and feel more confident amidst uncertainty by increasing your problem-solving skills. Instead of feeling afraid when uncertainty appears in your life, you can learn to look for opportunities and alternative responses.

Cognitive-behavioral therapy techniques can help you:

  • Remind yourself that the worst-case scenario is only one of many possible outcomes.
  • See ambiguity, unpredictability, and novelty in uncertain situations.
  • Feel safer by taking all the protective actions you can to help yourself, such as by following CDC guidelines, or learning a new job skill.
  • Focus on what you can control and take action to support your mental, emotional and physical health. This includes everything from keeping a regular schedule, exercising, and eating right, to maintaining social contact with friends and getting out to do something fun or new.

Modifying your thoughts around what you can’t control and focusing your efforts on what you can control will help you deal with uncertainty in a much more positive manner.

Doing this is much easier with a professional to guide you through the process each step of the way. If you’d like help dealing better with anxiety, Harmony United Psychiatric Care has therapists who can work with you to apply cognitive behavioral therapy techniques to your life. To schedule an in-person or telepsychiatry appointment in Florida, call  (800) 457-4573 or request an appointment online.

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