Love the Uncertainty You’re With
Aimed at integrating cutting-edge psychological science into the classroom, columns about teaching Current Directions in Psychological Science offer advice and how-to guidance about teaching a particular area of research or topic in psychological science that has been the focus of an article in the APS journal Current Directions in Psychological Science.
“Nothing is certain except death and taxes.” – Benjamin Franklin, 1789
Uncertainty is a feature of life, not a bug. It can be easy to dwell in the negative aspects of uncertainty, which have been well documented. For example, teenagers with higher uncertainty intolerance have greater anxiety, depression, suicidal ideation, and sleep problems (Ye et. al., 2023). But as Alquist and Baumeister (2024) note, uncertainty has a surprising bright side. Recognizing the potential benefits of uncertain situations can present opportunities for cognitive reframing and positive outcomes.
The current cohort of college students is no stranger to uncertainty. These students started college adapting to the uncertainty of COVID-19 alongside rapid cultural and technological changes. They have navigated multiple social movements, a pivot to emergency distance learning, and the ever-changing capabilities of generative artificial intelligence (AI). Soon-to-be graduates are now on the verge of another uncertainty—what they will do next.
Imagine the many questions a soon-to-be graduate might be considering: “What if I chose the wrong college and major? Will I ever get a job? Should I settle down with the no-sparks stable person I’ve gone on three dates with?” Uncertain situations present a cognitive fork in the road. People can learn to develop effective coping mechanisms that can benefit them in both the short- and long-term. In fact, developing more positive feelings about uncertainty can buffer individuals from anxiety.
Alquist and Baumeister present additional positives of uncertainty, including increased attention and effort. So how does one reap the underappreciated benefits of uncertainty? One approach would be to recognize some of the maladaptive ways we reduce uncertainty in order to interrupt those patterns. For instance, some individuals experience uncertainty as particularly aversive, and they make hasty decisions to reduce its unpleasantness. In these people, the urge to reduce uncertainty is so strong that they will settle for less desirable options, such as taking the first mediocre job offer or settling for the less-than-ideal romantic partner in front of them.
Alquist and Baumeister make the case that reframing uncertainty as intriguing, rather than aversive, leads to positive outcomes. One way to accomplish this is to apply principles of cognitive behavioral therapy where individuals intentionally seek more experiences that challenge negative ideas about uncertainty. Doing this repeatedly can interrupt the habit of seeing uncertainty as aversive. This approach has been successful in reducing maladaptive symptoms for people with anxiety disorders. Individuals uncomfortable with uncertainty are more likely to believe misinformation or rate “word salad” sentences generated from AI-type bots as being profound. Developing a comfort level with vulnerability can help individuals more accurately evaluate information and ideas.
The authors remind us of the excitement, anticipation, and surprise that accompanies many kinds of uncertainties. Research finds that watching live sports games is more exciting than watching a recorded game, partially because the outcome is unknown. Uncertainty can also make positive feelings last longer, even though people consistently underestimate this outcome (Lee & Qiu, 2009; Wilson et al., 2005). Thinking back to the uncertainties awaiting soon-to-be college graduates: If the need for resolution is driving the decision-making process, it’s an opportunity for a mindful pause at an important fork in the road. Waiting a bit longer for a second job offer or staying on the dating apps to keep your options open might just be the best advice.
Many college students find themselves in the developmental period of emerging adulthood, filled with uncertainties. Alquist and Baumeister’s (2024) review presents evidence that we can retrain ourselves to see uncertainty as intriguing rather than aversive. They describe how increasing our uncertainty tolerance can improve our mental health and well-being. Have your students assume the role of Uncertainty Tolerance Coach for high school students who also have many sources of uncertainty in their lives. Follow the examples below to practice identifying and reframing common uncertainties.
| Source of uncertainty | Aversive interpretation | Intriguing reframing |
|---|---|---|
| Applying to college | “What if I get rejected from all the schools I apply to?” | “I wonder what I will be doing next year. There are so many options. I could end up doing an interesting gap year or enjoying my first year of classes.” |
| Waiting for SAT/ACT scores | “What if all of my preparation wasn’t enough to reach my goal score?” | “I am much more than my test scores, no matter what my future score is. It’s possible my score can earn me a scholarship. Who knows? I could always apply to schools that have adopted test-optional admissions standards, too.” |
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References
Lee, Y. H., & Qiu, C. (2009). When uncertainty brings pleasure: The role of prospect imageability and mental imagery. Journal of Consumer Research, 36(4), 624-633. https://doi.org/10.1086/599766
Wilson, T. D., Centerbar, D. B., Kermer, D. A., & Gilbert, D. T. (2005). The pleasures of uncertainty: Prolonging positive moods in ways people do not anticipate. Journal of Personality and Social Psychology, 88, 5-21. https://doi.org/10.1037/0022-3514.88.1.5
Ye, H., Chen, C., Chen, S., Jiang, N., Cai, Z., Liu, Y., Li, Y., Huang, Y., Yu, W., You, R., Liao, H, & Fan, F. (2023). Profiles of intolerance of uncertainty among 108,540 adolescents: Associations with sociodemographic variables and mental health. Child Psychiatry & Human Development. https://doi.org/10.1007/s10578-023-01603-z
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