Uncertainty is everywhere. As working professionals, we face it daily when we make decisions. As human beings, we face it every second of our lives. Because to be human is to live under its shadow.
Today, the perceived level of uncertainty is compounded by technological innovations and disruptions, global challenges and socioeconomic incertitude.
What is it about uncertainty that is so fear-inducing? Our history of evolution holds some answers. To survive, our ancestors needed to predict and prepare for threats. When we are uncertain, it is hard to predict or control our surroundings. This makes us feel vulnerable, worried, and uneasy.
To understand how we deal with uncertainty, we can look at the factors influencing our reactions. These factors include our biology, psychology, and culture. Let's dive a bit deeper into these factors.
Neurobiological factors
Amongst the neurobiological factors influencing our responses to uncertainty, we have:
Amygdala hyperactivity - If we're uncertain, our amygdala can become too active and release stress hormones, causing anxiety and fear.
Prefrontal cortex inhibition - The prefrontal cortex helps us plan, make decisions, and assess risks. Uncertainty makes the prefrontal cortex less active. This impairs our ability to think about risks and benefits.
Neurotransmitter imbalances - Imbalanced neurotransmitters like serotonin and dopamine can cause anxiety, irritability, and trouble concentrating.
Psychological factors
These are our inner processes, emotions and reactions to uncertainty.
Intolerance of Ambiguity - Some people are uncomfortable with unclear or unpredictable situations because they have a low tolerance for ambiguity. This intolerance can lead to excessive worry, rumination, and avoidance behaviours.
Fear of the Unknown - People fear what they don't know because it is unfamiliar and potentially dangerous. Our minds can imagine the worst, making us more anxious and fearful when things are uncertain.
Loss of Control - Uncertainty can erode our sense of control over our lives. When we lose control, we feel helpless, frustrated, and powerless, which worsens emotional distress.
Sociocultural factors
Sociocultural factors are the social and cultural influences that affect people's thoughts, feelings, and behavior. In the context of uncertainty, they can look like this:
Cultural Emphasis on Certainty - Our culture often values certainty, but things are changing. We admire people who do well in uncertain situations. Yet, as a society, we focus on predictability and stability. It's not bad by itself. But, it can make uncertainty seem scarier and make people more sensitive to it.
Social Pressure for Conformance - Feeling pressured to fit in can stop us from trying new things and being flexible. This makes it hard to be open to uncertainty and explore different options.
Lack of Role Models - People need examples of resilience and adaptability. With them, we can develop our own tolerance for unpredictable situations.
What can I do about it?
If you find your reaction to uncertainty overwhelming, too uncomfortable, and hard to overcome, below are some ways to not only cope but also to reduce its impact considerably. Like with many practices, these too need consistency to prove effective.
1. Practice mindfulness and meditation. Why?
It cultivates acceptance of uncertainty
Brings your focus on the present moment
Helps you reduce rumination, worry and emotional reactivity
2. Use cognitive restructuring techniques. How does it work?
Identify the thought patterns contributing to your fear of uncertainty
Challenge the thought by asking yourself if it is really true
Replace it with a more realistic/helpful one
3. Lean on social support. What does it do?
Can offer a sense of belonging and reassurance
Provides emotional support and practical advice
Normalises your feelings through shared experiences.
Uncertainty can be scary. But it can also be exciting, promising and alluring. I have always been one whose first reaction was fear. I have grown to meet uncertainty with curiosity. Not every time and not always easily. However, it is progress and a good reminder that what I do is working.
What is your relationship with the unknown?