Building Uncertainty Tolerance: Coping When the Future Feels Unclear with Thrive Counselling Solutions Adelaide

thrivecounsellings6
Jul 17
3 min read

At Thrive Counselling Adelaide, Carly often support clients who feel stuck, anxious, or lost when life doesn't offer clear answers. Whether you're facing life transitions, health concerns, or relationship stress, it's natural to feel anxious when outcomes are unknown.

In this post, we’ll explore why uncertainty feels so difficult, how it impacts your brain, and evidence-based strategies to help you build your uncertainty tolerance. If you’re looking for compassionate support through uncertain times, counselling can offer valuable tools and space for reflection.

Why Is Uncertainty So Hard to Handle?

Uncertainty triggers the brain’s built-in threat detection system. When we don’t know what’s coming, the brain interprets this ambiguity as potential danger. It activates the amygdala (your emotional alarm system) and starts scanning for worst-case scenarios.

This can lead to:

Overthinking
Tension in the body
A racing mind

Rather than resisting these natural responses, building uncertainty tolerance means learning to meet them with awareness and self-compassion.

How Uncertainty Affects the Brain

When uncertainty arises, the following changes often occur in the brain:

The amygdala sounds the alarm
The prefrontal cortex, which helps with rational thinking, becomes less accessible
Your mind starts looping with "What if?" thoughts in an effort to regain control

Although these loops can feel useful, they usually increase anxiety. The goal isn’t to eliminate uncertainty—but to shift how you relate to it.

5 Ways to Build Your Uncertainty Tolerance

These five strategies have been proven to better manage uncertainty:

1. Focus on What’s Within Your Control

When uncertainty makes everything feel out of reach, it’s empowering to focus on what you can influence. This might include:

How you respond to anxious thoughts
How you care for yourself today
What information you choose to consume
The next small step you can take, even if you don’t have all the answers

This shift can restore a sense of agency, even when the bigger picture feels hazy.

2. Name What You Do Know

The anxious brain tends to fixate on what’s missing. Instead, redirect your attention to what is true right now. Try asking:

“What is true in this moment?”

For example:

“I don’t know what will happen next, but I know I have support.”
“I know how to take care of myself today.”
“I know this feeling won’t last forever.”

Certainty in small things can create a strong foundation.

3. Gently Step Back From “What If” Thinking

Anxious thoughts like “What if I mess this up?” or “What if it all goes wrong?” are common. Rather than fighting them, practise observing them with curiosity.

Try saying to yourself:

“I’m having a ‘what if’ thought.”
“This is my mind doing what minds do.”
“I can notice this and gently come back to now.”

It’s not about stopping the thoughts, but about choosing how much attention you give them.

4. Make Room for the Feeling

Avoiding anxiety often makes it louder. Our nervous system wants to be heard. Instead of pushing anxiety away, try acknowledging it with warmth.

You might say:

“This is anxiety. It’s trying to keep me safe.”
“I can feel uncertain and keep going.”

Letting yourself feel without judgment can soften the emotional intensity.

5. Practise Flexible Thinking

Anxiety thrives on black-and-white thinking. Cognitive flexibility—the ability to hold multiple truths and possibilities—can be a powerful antidote.

This might sound like:

“This might be hard, and I might find strength I didn’t expect.”
“I can’t control everything, but I can influence some of it.”
“I don’t know how this will turn out, but I don’t have to solve it all today.”

Flexibility helps us stay grounded, even when the future feels unpredictable.

Uncertainty is an inevitable part of life—but suffering through it doesn’t have to be. At Thrive Counselling Solutions Adelaide, Carly offers compassionate support to help you build emotional resilience, soothe anxiety, and navigate change with confidence.

If you’re looking for counselling in Adelaide to help you tolerate uncertainty and move forward with more ease feel free to reach out to Carly with any questions you may have or to book an appointment.