Intolerance of uncertainty is a key component of anxiety disorder.1what does this mean? It is extremely difficult for an anxious person to tolerate situations in which there is at least the slightest hint of incomprehensibility, uncertainty, lack of guarantees, uncertainty of conditions, in General.
The first thing that an anxious person wants to do immediately is to reduce uncertainty by any means-to clarify, clarify, confirm, find out, learn, get guarantees...However, it expects an unpleasant consequence: uncertainty is not reduced. With each new attempt to clarify it, the uncertainty becomes even greater.
Two examples of how uncertainty manifests
For those without anxiety spectrum disorder, uncertainty is not something special. They probably didn't even think much about the fact that it was unpleasant. They're like, well, there is.
Here is an example: a person experiences severe anxiety while driving a car, especially when Parking. He needs to go to a new shopping center, where he has never been. Immediately there is uncertainty: what is there with Parking, there is it or not? Big or small? Tight or not? Convenient departure or not? Incomprehensibly.
A person goes to youtube or Yandex.maps and looks there panoramic photos or videos of how to drive into this Parking lot. Unfortunately, this does not help to understand whether a person will cope with this task or not. Photos are not able to give this guarantee. A person has additional worries, for example, such as: "I saw the entrance, but the exit is not shown. What if it's a very narrow exit? The video was taken on a weekday, and I'm driving on the weekend, what if I can't find a convenient Parking spot?"and so on and so forth.
Another example: the other person, let it be a girl, strong anxiety about the relationship. She's worried that her fiancé might stop loving her. They have a wedding scheduled in a month, but the girl just day and night overcome doubts that someday her partner can stop loving her, today, tomorrow, in a year or 10 years. Maybe then it is better not to waste money, time, energy and extra tears and cancel the wedding before it's too late?
There was uncertainty: there are no guarantees, will fall out of love or will not fall out of love. As the girl tries to fight it: she asks the groom questions. Are you sure you love me?" Won't you change your mind?"
She wants to get confirmation from him, but he can not give it, because whatever he said, it does not suit 100%. He says, " Of course I'll never stop loving you," and she doesn't believe him or calm down. He says "Everything is possible in this life" — and after such an answer, she can not find a place at all.
Uncertainty is a natural condition of human life. We all exist in varying degrees of uncertainty at all times. Sometimes it's quite big, but we don't react. For example, we don't stop flying planes or using elevators. Every day I sit behind the wheel, etc. We don't abandon air travel or driving a car, despite the uncertainty.
But some people become somewhat allergic: they need only a hint of a small amount of uncertainty to develop an intense negative reaction.
Psychotherapy of intolerance of uncertainty
Separately, in itself, this "Allergy to incomprehensibility" no one treats. Since it is an obvious and vivid manifestation of an anxiety disorder, it needs to be dealt with as part of an appropriate psychotherapeutic process.
In the cognitive behavioral approach, there are 3 ways to deal with intolerance of uncertainty when it comes to it.:
psychological education, or, simply, the story of what it is, how it works, why it is natural and why attempts to clarify the matter only make the situation worse. Consider that this point you have already passed :)
exposure live (or intentionally getting into a disturbing situation under control)
exposition in imagination (all the same, only in imagination)
How to develop a habit of uncertainty: exercises
It is always much better to work with your CBT therapist to compile your individual list of exposure situations and go through it. But if for some reason this is not an option, then try at least my ready list.
Ideally, the exhibition is held live on situations from the life of the client. There are вариант2использовать prepared a list of exercises that provoke uncertainty.
For a person without an anxiety disorder, these situations are not particularly difficult, but for someone who is troubled by anxiety, it will be a good, quite therapeutic exercise.
So, here it is, this list. If any of these situations cause you some tension about the uncertainty lurking in it, then it's time for you to do it. And remember that you can think long and hard about the gym, but it will not develop your muscles in any way.
Go to the movies without reading reviews and reviews
To sit not in his usual place in the cafe, and more
Go to another, new cafe for lunch
Order some new dish in a well-known restaurant
Instruct other people to do something (do more)
To resist and not to recheck the made
Express your opinion in conversation
Wear something new to wear
To try something he had previously avoided
Act completely spontaneously
Go with the flow or against the flow-depending on the situation
Go to a brand new store and buy something there
Try to do something important for yourself, without taking into account other people
Talk about "risky" or "painful", "disturbing" topics