The way to overcome intolerance of uncertainty is through behavioral exposure to uncertainty using tolerating uncertainty experiments. Challenging your worry predictions and what your anxiety is telling you is going to happen. There are two ways to do these tolerating uncertainty experiments. The first is by planning to do something you are uncertain about and consciously thinking about what the worry is telling you is going to happen. The worry is your prediction of what is going to happen. Then you do the experiment and collect the data - what actually happened when you did the tolerating uncertainty experiment? Based on what happened, you come up with a conclusion about the validity or accuracy of your worry prediction. The other way to build tolerance for uncertainty is to take advantage of naturally occurring opportunities to tolerate uncertainty by constantly thinking about the following questions: If I were more tolerant for uncertainty, what would I do in this situation?
What you will find over time with these experiments is that your worry is not a very good predictor of what is going to happen. And the more you do these experiments, the more experience you have with uncertainty and get to see that it rarely turns out negatively, as your worry predicted.
You can download a worksheet to record your tolerating uncertainty experiments here: [ Ссылка ]
For more information about excessive worry and Generalized Anxiety Disorder, see my long form video: [ Ссылка ]
#GAD #Worry #CBT
Videos in the worry management series:
Overcoming Worry 1: Defining Worry: 3 features of worry and 2 types of worry - [ Ссылка ]
Overcoming Worry 2: Understanding a model of worry and worry awareness training - [ Ссылка ]
Overcoming Worry & Anxiety 3: The Role of Intolerance of Uncertainty in Worry - [ Ссылка ]
Overcoming Worry & Anxiety 4: Manifestations of Intolerance of Uncertainty - [ Ссылка ]
Overcoming Worry & Anxiety 5: Two Ways to Build Tolerance for Uncertainty - [ Ссылка ]
Overcoming Worry & Anxiety 6: Five Myths about Worry - [ Ссылка ]
Overcoming Worry & Anxiety 7: Challenging Worry Myths - [ Ссылка ]
Overcoming Worry & Anxiety 8: What do you do when you hate dealing with problems? - [ Ссылка ]
Overcoming Worry & Anxiety 9: Problem-Solving Skills to Defeat Worry - [ Ссылка ]
Overcoming Worry & Anxiety 10: Why we worry about things that haven’t happened - [ Ссылка ]
Overcoming Worry & Anxiety 11: The most surprising tool to help you worry less - [ Ссылка ]
Overcoming Worry & Anxiety 12 - A Worry Management Recipe - [ Ссылка ]
Overcoming Worry & Anxiety 13 - Dealing with Complex Worries - [ Ссылка ]
Overcoming Worry & Anxiety 14 - Maintaining Progress and Preventing Worry Relapse - [ Ссылка ]
For more information about Dr. Rami Nader, visit: [ Ссылка ]
For more information about Dr. Michel Dugas' work on Generalized Anxiety Disorder and an excellent workbook, visit: [ Ссылка ]
DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional advice, diagnosis, or treatment. These videos do not establish a psychologist/client relationship. Always seek the advice of your doctor or mental health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Dr. Rami Nader assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the viewer’s risk. Dr. Rami Nader hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.
