Living With Uncertainty

Mathematician John Allen Paulos said, “Uncertainty is the only certainty there is, and knowing how to live with insecurity is the only security.” Humans seek patterns to feel secure, even when none exist. Like gamblers who justify wins and losses, we search for cause and effect to feel in control (Armstrong et al., 2020). Neuroscientific research supports the notion that uncertainty triggers stress responses similar to those triggered by immediate danger (Steffen et al., 2022). While uncertainty can feel threatening, it can also enhance cognitive function and resilience. Neuroscience reveals that it improves attention, learning, and decision-making by activating circuits designed to handle unpredictability (Monosov, 2020). Those who embrace it tend to be more adaptable and satisfied, viewing change as an opportunity for growth rather than a source of fear.

#1: Acceptance

We often try to fix things or avoid them entirely, but both can backfire. Suppressing emotions may seem easier, but leads to greater distress, like a beach ball pushed underwater, only to resurface forcefully. Resilience comes from acknowledging struggles with self-kindness. Try writing a letter of encouragement to yourself! This helps reinforce emotional strength and embrace uncertainty to accept any change (LaMotte & Perloe, 2022).

#2: Finding Your Sense of Control

Uncertainty feels overwhelming because it threatens our sense of control (Stanford University, 2020). Control is not about eliminating uncertainty but focusing on what we can influence. Identifying what is within our power allows us to redirect energy productively. Try this exercise: draw a circle and list what we can control inside and what we cannot control outside. This allows us to accept what is beyond our control and focus on what is within our control, which helps reduce stress and reinforces adaptability in uncertain situations.

#3: Finding Meaning Through Helping Others

When uncertainty feels destabilizing, shifting focus toward helping others can restore a sense of purpose. Humans are naturally motivated by their significance to others (Kim & Sul, 2023). Offering emotional support or volunteering strengthens connections and provides grounding (Carter, 2020). While helping others does not erase uncertainty, it giv es purpose beyond fear. Turning outward reduces self-focused worry and builds emotional resilience, reminding us that even in chaos, we have the power to contribute positively to those around us.

Uncertainty is an inevitable part of life, but it does not have to be paralyzing. By practicing self-compassion, focusing on what we can control and finding purpose in helping others, we can build resilience and navigate the unknown with greater confidence. Embracing uncertainty is not about having all the answers, but learning to thrive despite them.

Written by: Ulfah Wafiah

02/2025

References

Armstrong, T., Rockloff, M., & Browne, M. (2020). Gamble with Your Head and Not Your Heart: A Conceptual Model for How Thinking-Style Promotes Irrational Gambling Beliefs. Journal of Gambling Studies, 36(1), 183–206. https://doi.org/10.1007/s10899-019-09927-z

Carter, C. (2020). Seven Ways to Cope with Uncertainty. Greater Good. https://greatergood.berkeley.edu/article/item/seven_ways_to_cope_with_uncertainty 

Kim, M. J., & Sul, S. (2023). On the relationship between the social brain, social connectedness, and wellbeing. Frontiers in Psychiatry, 14, 1112438–1112438. https://doi.org/10.3389/fpsyt.2023.1112438 

LaMotte, J., & Perloe, A. (2022). Strategies for accepting uncertainty. Children’s Hospital of Philadelphia. https://www.chop.edu/news/health-tip/strategies-for-accepting-uncertainty 

Monosov, I. E. (2020). How Outcome Uncertainty Mediates Attention, Learning, and Decision-Making. Trends in Neurosciences (Regular Ed.), 43(10), 795–809. https://doi.org/10.1016/j.tins.2020.06.009 

Priemysheva, A., Akhtar, S., & Gruber, M. The relationships between curiosity and wellbeing: a systematic review.

Steffen, P. R., Hedges, D., & Matheson, R. (2022). The Brain Is Adaptive Not Triune: How the Brain Responds to Threat, Challenge, and Change. Frontiers in Psychiatry, 13, 802606–802606. https://doi.org/10.3389/fpsyt.2022.802606

Stanford University. (2020).  Living with uncertainty. https://news.stanford.edu/stories/2020/11/living-with-uncertainty