I have written about the intolerance of uncertainty many times. Why? Because it is such an integral part of all types of anxiety disorders and is highly associated with excessive worry- a key factor in generalized anxiety. The more you worry, the more likely it would be that you would have high levels of intolerance of uncertainty.
Uncertainty is a fact of life though- we all have to deal with the reality that there is no way to be absolutely certain about the future. The intolerance of uncertainty exists on a continuum and people’s intolerance of uncertainty can differ greatly. So, exactly how much do you struggle with this?
Below is a brief questionnaire. Review the statements and select a number from 1 to 3 that indicates how true this is for you.
1 = NOT TYPICAL OF ME
2 = SOMEWHAT TYPICAL OF ME
3 = VERY TYPICAL OF ME
- _____ I tend to assume the worst will happen when faced with a situation in which I am unsure of the outcome.
- _____ I feel that unexpected events can ruin everything.
- _____ I think I will fall apart if a situation turns out badly and I wasn't able to plan for it.
- _____ It bothers me when I don't know how things will turn out.
- _____ I get anxious and stressed when I am in an uncertain situation.
- _____ I get frustrated when I don't have all the information I need.
- _____ I have a hard time making decisions.
- _____ I often look for a lot of information or do a lot of research before making a decision.
- _____ I sometimes question decisions I've made because I'm no longer certain I made the right decision.
- _____ I don't like surprises.
- _____ I like to plan out my day in great detail.
- _____ I prefer to keep a predictable routine.
- _____ I get frustrated whenever there is a change in plans.
- _____ I tend to avoid situations when I'm not sure how they will turn out.
If you scored a 2 or a 3 on seven or more of these statements, you likely struggle with uncertainty. Overall, the more items you indicated were either somewhat or very typical of you, the higher your intolerance of uncertainty. If you did score high, keep in mind that this is treatable. In CBT, effective interventions are used to improve your ability to deal with uncertainty through cognitive restructuring and exposure exercises.
