How to Embrace Uncertainty
“There can be no happiness for one who is under constant apprehensions.” Cicero nailed it. While the Roman philosopher didn’t have to deal with modern anxieties like doomscrolling, climate change or political chaos, his words resonate now more than ever. But it’s hard to stop scrolling through news or other content that makes us feel anxious when there’s so much to see.
What if instead of letting uncertainty dominate us, we embraced it as an unexpected opportunity for growth?
Intolerance of Uncertainty
Uncertainty isn’t just a bad dinner guest; it’s a party crasher that overstays its welcome. Psychologists have a term for our collective discomfort with not knowing: intolerance of uncertainty. Studies show that this aversion paralyzes us, locking us into endless loops of trying to predict the unpredictable. Our brains spin their wheels, searching for answers that may never come, leaving us exhausted and no closer to clarity.
The science behind this discomfort lies deep in our brain. The anterior cingulate cortex and the amygdala—the parts of our brain responsible for threat detection and emotional regulation—light up like a Christmas tree when faced with uncertainty. This triggers a stress response, increasing cortisol levels and sending us into fight-or-flight mode. Pair that with our natural negativity bias—our tendency to focus more on bad outcomes than good ones—and you’ve got a recipe for sleepless nights, frayed nerves, and a quality of life that leaves much to be desired.
3 Ways to Manage the Unknown
Instead of running from uncertainty, what if we learned to manage it? Here are three ways to stop letting uncertainty manage you:
1. Reframe the Narrative
Rather than viewing uncertainty as a threat, see it as an invitation. My friend, recently diagnosed with stage 4 cancer, is the perfect example. While many might collapse under the weight of such a prognosis, she has chosen to approach uncertainty with curiosity, hope and even love. Instead of fixating on the possibility of death, she focuses on the possibility of life. Through mindfulness, clean eating, yoga, and Reiki, she’s navigating her journey with grace and purpose. She’s not waiting for answers—she’s creating moments of joy in the here and now.
2. Anchor Yourself in the Present
When your mind races toward worst-case scenarios, pull it back to the present. Mindfulness techniques, like grounding exercises, focused breathing, and, my favorite, mindful walking can help. Recognize that your thoughts are just that—thoughts. They aren’t predictions or guarantees. They are not facts. By anchoring yourself in the moment, you regain the power that uncertainty tries to steal.
3. Build Your Tolerance
Like any skill, learning to live with uncertainty takes practice. Start small: tolerate minor unknowns, like not checking the weather before a day out, and gradually increase the stakes. Over time, you’ll build resilience, proving to yourself that you can handle life’s unpredictability without falling apart.
Good Read: One of the more practical books out there on building stress tolerance and managing your emotions (instead of the other way around) is Stress Resets: How to Soothe your Body and Mind in Minutes, by Dr. Jenny Taitz.
There is Beauty in Not Knowing
Here’s the paradox: uncertainty can rob you of sleep, focus, and joy—if you let it. But when you learn to coexist with it, uncertainty becomes fertile ground for growth. It teaches you flexibility, patience, and the ability to find happiness in the absence of guarantees.
After all, not knowing what’s in store can either dominate your thoughts or free your imagination. It’s up to you. Embrace uncertainty as an unexpected opportunity, and you might just find that life becomes richer, not in spite of the unknown, but because of it.