Uncertainty is one of the biggest triggers for anxiety and there’s a reason your brain reacts so strongly. Our minds are wired to prefer predictability and safety, and when the future feels unclear, our nervous system can switch into overdrive. Even predictable stress often feels safer than the unknown.
If you find yourself overthinking what might happen or feeling stuck when life feels unpredictable, you’re not alone. Here’s why uncertainty ramps up anxiety and what you can do to calm your mind.
1. The brain hates gaps: so it fills them with worst-case scenarios
The human brain is a master storyteller. When it doesn’t have all the information, it tries to “fill in the blanks”. Because of our negativity bias, it tends to imagine the worst-case scenario rather than neutral or positive outcomes.
This response helped our ancestors survive, but today it often fuels negative thoughts like:
“What if something goes wrong?”
“What if I can’t cope?”
“What if I fail?”
When your brain lacks facts, it creates fear and that’s where anxiety thrives.
2. No clear outcome = no clear action
Anxiety loves uncertainty because it leaves us feeling stuck. When we know the outcome - a job is offered, a test is fine, a situation resolves - we can act. Action calms the nervous system. But when the future is unclear, the mind races, tension builds and physical anxiety symptoms appear, including:
racing heart
tight chest
restlessness
trouble focusing
3. The nervous system craves control
Our nervous systems equate control with safety. When life feels unpredictable, even slightly, the body reacts as if we’re in danger. This is why uncertainty can create both mental and physical anxiety symptoms, even when there’s no real threat.
4. Uncertainty highlights our vulnerability
Uncertainty reminds us that we can’t control everything, a reality that can feel exposing, especially for those who value routine and clarity.
Feeling anxious when life is unpredictable is normal. It’s your body signalling that it wants safety and stability.
5. We confuse uncertainty with danger
The brain doesn’t easily differentiate between:
“Something bad is happening”
“Something bad might happen”
To your nervous system, maybe feels like danger, which explains why anxiety can spike even when nothing has actually gone wrong.
How to calm your anxiety in uncertain times
The good news? You can train your mind and nervous system to respond more calmly to uncertainty. One of the most effective ways is by using Emotional Freedom Technique (Tapping).
Tapping works directly with both your thoughts and your nervous system. It helps you:
reduce the intensity of anxious thoughts
calm your body’s stress response
interrupt the brain’s worst-case scenario loops
create a sense of safety in the body, even when life feels unpredictable
Try watching the Tapping for Uncertainty video above, it guides you through the process step by step, helping you release fear and feel more calm and grounded.
Calm in the Unknown
Uncertainty will always be part of life. The goal isn’t to eliminate it, but to support your nervous system so you can navigate the unknown with calm and confidence. Tapping is a powerful tool to help you do exactly that.
For more support reducing anxiety check out my guided meditation for anxiety and wellbeing programmes. Personalised 1:1 sessions are the perfect way to work on your own personal needs.