Almost every anxious person has trouble coping with uncertainty. So what needs to be done to learn to withstand uncertainty? Every anxious person strives to streamline his world, to make it as predictable and understandable as possible. This is not surprising. The problem is that people expect 100% guarantees, 100% certainty of what will happen. Unfortunately or fortunately, the world is much more complex and it is 100% impossible to predict it. Based on this, neurotic strategies do not work. For example, the strategy of justice. Do well and everything will be fine, do poorly and you get a bad result. Seems predictable? But the world doesn't work that way. The world is much more complex. Even if you do everything well, this does not guarantee you a good result and vice versa. Control strategies also do not lead to 100% results. There is an idea that if you control everything, you can avoid various failures. But that's not true! There is always a chance that some kind of force majeure will happen. It is useless to expect constancy from the world. It will be much more effective to learn to live in a world of unpredictability. Of course, what can be streamlined can be streamlined. It's not about creating endless chaos in your life and not having control over anything. It's about being reasonable. In some situations it is appropriate to control, in other situations it is appropriate to let it go. The task is to figure out where everything is. There is also a false idea that uncertainty is definitely something bad. And here I would like to give an analogy with the lottery. The lottery is also a kind of uncertainty, you may win, or you may not. There is a positive outcome, there is a negative one. The world is the same. Uncertainty does not mean that you will definitely face a negative outcome. Uncertainty suggests that the outcome can be different, including positive. The first thing you need to start doing is introducing small situations where you let go of control and try new experiences. At least 3 situations where you act differently or try something new. What could it be? You can try to change the path, take a different road to your destination. You can alternate and walk from home to work/store/park/substitute in different ways every day. You can try to do something that you previously avoided. For example, make a mistake on purpose, meet someone, change your style/hairstyle/something else. You can ask other people to make a choice for you, if before you chose everything yourself. If you have always asked others to choose, try choosing something yourself. This could be a movie, food, going somewhere, etc. You can try to start a conversation on a “risky” topic. If you have always been afraid to talk about something, then you can try it. You can try to start trusting other people, delegating tasks to them and letting go of control. There are a lot of ideas for creating uncertainty. Only by contacting it can you learn to withstand it. The next step, when you get the experience of uncertainty, it is important to analyze it. Describe what exactly you did, what new experience you gained. Then pay attention to your feelings in the process, to your thoughts. Was it as difficult as it seemed at the beginning? Did your expectations come true, how did it all go? Did you have a negative experience or a positive one? If something went wrong, what would you do in such a situation? How could this problem be solved?