If you live with generalised anxiety disorder (GAD), you might find yourself caught in a constant loop of “what if” thinking. You may plan excessively, ask others for reassurance, or worry about every possible outcome -anything to feel more certain about the future.
 

This is a common experience for people with anxiety, and it’s often driven by something called intolerance of uncertainty – holding catastrophic beliefs about the unknown and its consequences, for example, that not knowing what will happen is unbearable or dangerous. Ironically, trying to eliminate uncertainty can actually make anxiety stronger.
 

In this post, we’ll explore what intolerance of uncertainty is, how it keeps anxiety going, and how approaches like Cognitive Behavioural Therapy (CBT) can help you break the cycle.

 

What Is Intolerance of Uncertainty?
 

Intolerance of uncertainty means feeling distressed or uncomfortable when faced with the unknown. Everyone experiences uncertainty, but for some, this discomfort is so strong it leads to constant efforts to predict or control the future.
 

For people with GAD, uncertainty feels threatening. The mind responds by searching for answers, preparing for worst-case scenarios, or avoiding situations altogether. Unfortunately, because life is inherently uncertain, this strategy never truly works, and the anxiety remains.

 

How Trying to Eliminate Uncertainty Fuels Anxiety
 

1. Reassurance Seeking
 

You might frequently ask friends, family, or colleagues for confirmation that things will be okay. While reassurance can feel soothing in the moment, the relief is temporary. Over time, your brain learns to rely on others instead of developing its own tolerance for uncertainty, reinforcing the anxiety.
 

Example: Constantly texting a partner to check if they’re upset with you.

 

2. Excessive Planning and Preparation
 

Spending hours preparing for every possible outcome might feel like you’re being responsible, but it often backfires. Excessive planning keeps your focus on potential problems and strengthens the belief that uncertainty is dangerous.
 

Example: Over-researching every detail of a trip to prevent anything from going wrong.

 

3. Excessive Worry
 

Worrying can feel like “mental problem-solving,” but it usually makes uncertainty feel bigger and more threatening. Instead of finding answers, worry traps you in an endless cycle of imagining “what ifs.”
 

Example: Playing out dozens of scenarios in your head before a work meeting.

 

Why These Strategies Make Anxiety Worse
 

Each of these patterns is an attempt to control the uncontrollable - uncertainty. But by avoiding discomfort rather than facing it, your brain never learns that you can cope without having all the answers. Over time, this makes uncertainty feel even more threatening, which keeps anxiety going.

 

How CBT Helps You Tolerate Uncertainty
 

Cognitive Behavioural Therapy (CBT) is highly effective for generalised anxiety disorder because it targets intolerance of uncertainty directly. It helps you:
 

Challenge unhelpful beliefs about uncertainty and danger.
 

Design Behavioural Experiments to test the accuracy of your beliefs, and move towards embracing uncertainty, rather than avoiding it.
 

Reduce reassurance seeking and over-planning through new coping strategies.
 

Learn mindfulness techniques to stay present instead of getting lost in “what if” thinking.

 

Practical Tips to Start Building Uncertainty Tolerance
 

Notice your patterns: When you catch yourself seeking reassurance or over-preparing, pause and acknowledge the discomfort without reacting immediately.
 

Start small: Try low-stakes uncertain situations, like picking a meal at random from a menu.
 

Use grounding techniques: Deep breathing or focusing on sensory details can help to redicrect your attention and regain control by calming the body when uncertainty feels overwhelming.
 

Reflect: Think back to the previos situations/scenarios you worried about- Did it happen in the way you expected? Did you handle it better than you expected? Was it as bad as you thought it would be, or did you breathe a sigh of relief? 

 

Conclusion

Trying to eliminate uncertainty might feel like the safest option, but it often strengthens anxiety over time. By learning to tolerate uncertainty, even in small doses, you can break the cycle of reassurance seeking, over-planning, and excessive worry.
 

If you recognise yourself in this description, CBT for generalised anxiety disorder can provide tools to help you face uncertainty with more confidence and less fear. You don’t have to navigate it alone, and I would love to support you, fill in the form below or click here to arrange your FREE, no obligation, consultation.