Anxiety, worry and fear of the unknown: Ways to manage anxiety in uncertainty

Uncertainty is a part of life. From the weather forecast to traffic, we face uncertainty daily. We don’t know when things may happen, what can happen, or whether those things could affect us positively, negatively, or not at all.

Contemporary models involving uncertainty underscore the importance of how we respond to unknowns. Whether you have an anxiety disorder or not, this type of worry can be hard to manage. Read on to learn how experiencing fear in an uncertain situation can affect you and how you may be able to reduce anxiety when facing a perceived threat.

Anxiety disorders and uncertainty

To manage anxiety about uncertainty, it can help to understand where this anxiety comes from. A study published in Nature Reviews Neuroscience identified five processes that may contribute to how people with anxiety react to uncertainty about the future.

Overestimating the probability of a threat and its cost

To respond to uncertainty in a helpful way, we might learn how to accurately assess the likelihood that something unfavorable mayl happen and the effects if it does. People with anxiety disorders may overestimate these things, particularly those with generalized anxiety disorder (GAD), posttraumatic stress disorder (PTSD), or social anxiety disorder. 

While most people tend to overestimate the probability that something terrible can happen, people with an anxiety disorder are more likely to overestimate the costs. Regardless of the threat, people with anxiety disorders believe it might have more devastating effects than people who don’t experience anxiety. 

Paying more attention to threats and being hypervigilant

Hypervigilance is the state of being on guard and constantly aware of your surroundings, which means you might perceive threats that may not exist. This level of awareness may cause the world to look more threatening than it seems.

Difficulty identifying cues about safety

People with anxiety may find it challenging to identify safety cues and signals that a threat may not occur. Uncertainty may mean they make connections between what they are seeing and potential adverse outcomes. This behavior may not be adverse on its own as our brains are hardwired to look for threats anywhere. When this behavior affects our thoughts, actions, and behaviors, it goes beyond evolutionary survival.

Using avoidance behavior to reduce fear

People who fear the unknown may begin avoiding activities. An avoidance coping mechanism can have the unintended side effect of preventing them from being exposed to stimuli that may help them confront their fears. 

According to the linked study, avoidant behavior may then be reinforced when people with anxiety avoid perceived threats, and then that threat doesn’t occur. The person may believe they prevented an unwanted outcome by avoiding the situation.

Having a more intense reaction to the uncertainty in general

People with anxiety disorders may feel increased anxiety because of the uncertainty itself due to elevated startle responses to unpredictable stimuli but not to predictable stimuli. Researchers theorize that this indicated a greater brain response under periods of uncertainty, affecting how well they were able to manage. In other words, regardless of the threat, the presence of uncertainty may be enough to increase anxiety.

Managing anxiety in uncertainty

You don’t have to be diagnosed with an anxiety disorder to feel stressed when things don’t go as expected. Here are some things you can do to manage your anxiety in uncertain times.

• Try not to be hard on yourself: Some people may better manage their feelings about uncertainty than others. If you’re having a hard time, be kind to yourself. It might take time to come to terms with the situation, and that’s okay. 
• Remind yourself about times you’ve navigated uncertainty in the past: Give yourself credit for the things you’ve overcome. Think about what helped and what you can do differently this time. 
• Try to do things outside your comfort zone: Try a new hobby, eat at a different restaurant, or take a new route to work. Facing minor uncertainties can help you learn the skills to face the unknown.
• Limit how much media you consume: People with anxiety can be hypervigilant. By compulsively checking the news, you might keep feeding into your anxiety.
• Practice self-care: Self-care can help you manage stress. Try to exercise frequently, eat a well-balanced diet, and get enough sleep. Some people also find yoga and meditation helpful for managing anxiety. 
• Focus on the things you can control: You may face uncertainty, but you’re not powerless. Instead of worrying about things that might happen, try to refocus on doing what you can in the moment. 
• Remind yourself uncertainty isn’t inherently wrong: There may be a chance that something terrible can happen, but something good can happen, too! Worst-case scenarios can also present opportunities.
• Focus on the present: Uncertainty may center on worries about what could happen in the future. Instead of worrying about what might or might not happen, focus on what’s happening in the present.
• Reach out to friends and family for help: It may be tempting to isolate yourself when you’re worrying or stressed, but social support from people you trust can help.
• Talk to a professional: If you’re having trouble managing your anxiety alone, ask for help. Talking to a therapist can help you learn  coping mechanisms to manage stress when you feel uncertain. 

Treatments for anxiety

Typical treatments for anxiety include psychotherapy and, potentially, medication. Many types of medication may help the symptoms of anxiety, and they can be used in conjunction with therapy. Multiple types of therapy can be effective for treating anxiety symptoms, including cognitive behavioral therapy (CBT), acceptance and commitment therapy, and interpersonal therapy. 

CBT has been well-studied and shown to be effective at treating a range of mental health disorders, including anxiety. Research also shows that it has been associated with improving the quality of life for people with anxiety. Exposure-based therapy is a form of CBT often used to treat anxiety disorders. Researchers in the previously mentioned study suggest that exposure therapy can effectively treat people with anxiety who have avoidant behavior. 

Online therapy can help

Talking to a therapist can be an effective way to work through the anxiety of uncertain situations. Whether you seek help overcoming an irrational fear, are experiencing panic attacks, or have questions about childhood anxiety disorders and how you can help your child meet uncertain situations confidently, online therapy may be an excellent alternative to in-person treatment. 

Because you attend sessions from the comfort of your home or anywhere you have an internet connection, some people might find online therapy more convenient and readily available. Most people who sign up for online treatment are matched with a vetted, professional therapist within 48 hours so that you can get started right away. There aren’t any waiting rooms or long commutes. 

Research shows that online treatment is effective, too. One review of 19 studies found that online CBT was just as effective as face-to-face treatment. 

Takeaway

Uncertainty is a part of our lives and can often give us an opportunity to learn and grow. Fear of the unknown can be challenging to manage, especially when you have a strong desire for closure or stability.

If you’re feeling distressed due to the uncertainty in your life, know that you’re alone and support is available. You can reach out to a compassionate therapist at BetterHelp who can work with you to reduce anxiety, overcome intense fears, or formulate a plan for moving out of a place of uncertainty and into a space of progress.