Future occurrences are unpredictable, and it is this unpredictability that causes a great deal of distress. Fear of not knowing what to do is linked to fear of losing control. We expect calamity when we believe that we do not influence how things will turn out in the future. This can cause a great deal of anxiety, particularly for people who cannot tolerate any ambiguity. Uncertainty triggers the brain’s threat detection system, leading to a fight-or-flight response. Additionally, evolutionary psychology suggests that humans are wired to avoid uncertainty, as predictability increases survival chances. You may become overly anxious and attempt to take charge of the situation by making every effort to flee or escape the uncertainty. This will make you feel even more stressed and worn out (Furr and Furr, 2022).
What are the main reasons why people dread the unknown?
This dread stems from children’s early concerns and their innate desire for safety, which develops from birth and persists into maturity. These rudimentary fears are associated with hunger and fear of dying in infancy, along with fear of being abandoned and being cut off from the caregiver. Infants’ cries, screams, and tense muscles are signs of these survival worries, which can be lessened or dismissed entirely when caregivers heed the baby’s requirements. Psychological theories suggest that as individuals grow, these fears may evolve into more abstract forms, such as fear of uncertainty in new situations. Similarly, individuals who experience inconsistent caregiving may grow up to perceive uncertainty as dangerous or threatening.
These primal feelings become panic or panic attacks if the mother or caregiver is unable to control or alter these fears due to her own psychological issues. The inability to regulate these emotions can also lead to long-term anxiety disorders. These worries, which frequently persist throughout adulthood, result in feelings of powerlessness and insecurity. When adults are placed in anxiety-inducing circumstances, the terror they feel, as well as their helplessness and impotence, might be reminiscent of early childhood experiences. As a result, when faced with an uncertain situation, our dread may grow so strong that we may do everything in our power to suppress, reject, or otherwise deal with it. It can be quite challenging to accept these emotions and admit our powerlessness rather than attempting to suppress them. Neuroscientific research shows that individuals with high intolerance to uncertainty may have an overactive amygdala, the brain’s fear center. It is important to remember that the fear of losing control and the dread of dying are influenced by early experiences, but that fear appears to be a universal human emotion regardless of the situation (Pratt, 2022).
When does a fear of the unknown turn into an issue?
Being afraid of the unknown on a regular or constant basis disturbs life and can lead to many health issues. People who suffer from this illness tend to overthink situations and overanalyze the majority of life’s events. Chronic anxiety can lead to issues such as insomnia, digestive problems, and cardiovascular strain. Research also indicates that people with a heightened fear of the unknown are more likely to develop phobias or engage in avoidance behaviors that can hinder personal growth and social interactions. Someone might think about seeing a doctor if they feel that their fear of the unknown is seriously impairing their lives or if they encounter it often. A mental health professional can offer coping mechanisms and treatment recommendations for fear of the unknown (Robson, 2021).
Treatment
People who experience anxiety about the future may find that their symptoms improve with a variety of therapeutic choices, such as cognitive behavioral therapy (CBT), counseling, and self-help techniques. Studies show that CBT is particularly effective in treating anxiety disorders related to uncertainty by helping patients reframe irrational thoughts. Additionally, mindfulness-based therapy has been shown to decrease anxiety by encouraging individuals to focus on the present rather than fear future uncertainties.
Several coping mechanisms and lifestyle adjustments may assist people who suffer from fear of the unknown in managing their symptoms. These self-care techniques could consist of the following:
- using breathing exercises and other relaxation techniques;
- participating in support groups for self-help;
- practicing visualization, which entails imagining successful solutions to handle an uncertain circumstance;
- altering one’s way of living to lower the chance of panic episodes, such as obtaining adequate rest;
- avoiding stimulants such as coffee; maintaining a healthy diet; and
- regular exercise.
Journaling and meditation are also recommended to help individuals process emotions related to uncertainty, reducing their overall stress response.
Guidance
One can overcome their anxiety about unforeseen circumstances with the aid of counseling. Mental health professionals can assist the patient in comprehending their fear and creating coping mechanisms for ambiguous or stressful circumstances. Counseling techniques seek to dispel clients’ false notions and change their attitudes toward uncertainty. Guided exposure to uncertain situations, under the guidance of a therapist, can help reduce the anxiety response over time.
There are various forms of counseling, such as phone, group, or in-person meetings. People are free to select the type with which they are most at ease. Virtual counseling has also become a popular option, allowing for more accessibility to mental health support.
CBT (cognitive behavioral therapy)
CBT can assist individuals in altering their thought processes or behaviors in reaction to specific stimuli that may cause fear. Exposure therapy is when a therapist progressively introduces a patient to unfamiliar situations during sessions. This could assist in addressing the root causes of their worry and lessening the stress related to unpredictable circumstances (Stanborough, 2020). Research indicates that individuals who undergo CBT for fear of the unknown often experience lasting improvements in their ability to manage anxiety, as CBT helps to rewire maladaptive thinking patterns.
What’s the deal with this fear of losing control?
One sign that something is out of control is the fear of losing control. It is like holding our breath lest we drown. It is the fear of having to deal with really tough emotions like helplessness, despair, anger, sadness, and loneliness. It is a dread of experiencing our emotions. These emotions are so difficult to handle that we make every effort to suppress, run from, and project them onto other people in order to spare ourselves from having to deal with them. Research shows that emotional suppression can lead to worsened mental health conditions, such as anxiety and depression. In contrast, emotional acceptance and processing are key strategies in coping with the fear of losing control.
In order to shield ourselves from vulnerability and the challenging emotions that are evoked by our environment, children develop defense mechanisms. Life’s unpredictable and changing circumstances test our fortitude, causing worry, panic attacks, a fear of losing control, and finally, a fear of dying (Safai, 2023). Psychodynamic theories also suggest that unresolved childhood trauma may make adults more susceptible to feeling a lack of control in stressful situations.
How is therapy beneficial?
Put simply, we don’t feel safe and secure in our own skin, which is why we have a fear of the unknown and a need to be in charge. If our caregivers abandoned and ignored us emotionally or even physically when we were young, we would never be able to trust the environment to meet our needs. This sense of mistrust can become deeply ingrained and influence how we react to uncertainty in adulthood.
Building a trusting relationship with the therapist is crucial. The more we develop a relationship with and trust our therapist throughout therapy, the more we start to form the stable self that resides within of us. Meanwhile, we also start to trust our environment. We’ll become more assured that we don’t have to be in charge of everything and that we’ll always manage to be all right. Studies on therapeutic alliances show that a strong bond between therapist and client significantly improves treatment outcomes for anxiety disorders (Robson, 2021).
Conclusion
Fear of the unknown is the inclination to feel scared when you don’t know anything about an issue you’re facing. It may worsen into an intolerance for ambiguity. Fear of the unknown is more common in certain persons, such as those who suffer from anxiety and mood disorders, eating disorders, hoarding disorders, alcohol use disorders, OCD, or cognitive behavioral therapy (CBT). This type of fear can become debilitating if left unaddressed, often resulting in avoidance behaviors and missed opportunities for personal growth. You can talk to someone you trust, create a step-by-step plan, pinpoint aspects of your fear that you can control, or practice mindfulness to help you stay in the present. Maintaining a healthy lifestyle can provide you with the mental and physical fortitude required to prosper in the face of uncertainty. Taking proactive steps, such as seeking support from a mental health professional, can also help manage the fear of the unknown. By addressing the underlying causes of this fear and learning coping strategies, individuals can regain a sense of control and improve their overall well-being. In the long term, confronting and embracing uncertainty rather than avoiding it can lead to personal growth, resilience, and a more fulfilling life. With the right tools and support, overcoming the fear of the unknown is not only possible but can be transformative.
References
Furr, N. and Furr, S.H., 2022. How to Overcome Your Fear of the Unknown. [online] Harvard Business Review. Available at: https://hbr.org/2022/07/how-to-overcome-your-fear-of-the-unknown [Accessed 28 September 2024].
Pratt, E., 2022. Fear of the Unknown: Definition, Symptoms, Causes, Treatment. [online] Verywell Health. Available at: https://www.verywellhealth.com/fear-of-the-unknown-5208919 [Accessed 28 September 2024].
Robson, D., 2021. Why We’re So Terrified of the Unknown. [online] BBC. Available at: https://www.bbc.com/worklife/article/20211022-why-were-so-terrified-of-the-unknown [Accessed 28 September 2024].
Safai, Y., 2023. Fear of the unknown: Definition, causes, and how to overcome. [online] www.medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/fear-of-the-unknown [Accessed 28 September 2024].
Stanborough, R.J., 2020. Fear of the Unknown: Causes, Symptoms, Risk Factors, & Treatment. [online] Healthline. Available at: https://www.healthline.com/health/understanding-and-overcoming-fear-of-the-unknown [Accessed 28 September 2024].
