INTOLERANCE TO UNCERTAINTY, STRESS, AND HOW HEALTHY BOUNDARIES INTERVENE

Intolerance of uncertainty (IU) is a key predictor of chronic stress and anxiety, as it leads individuals to over-plan, overthink, and try to control unpredictable situations. Studies show that individuals with high IU struggle to tolerate ambiguity, decision-making, and unexpected changes, which keeps their stress response chronically activated.

A study in Journal of Anxiety Disorders (2017) found that IU is strongly linked to higher levels of generalized anxiety and stress, as individuals with low tolerance for uncertainty tend to engage in excessive worry, reassurance-seeking, and avoidance behaviors. This constant need for control often leads to mental and emotional exhaustion.

One effective way to address IU is by implementing healthy boundaries, which help individuals focus on what they can control while letting go of what they can’t. Research in Cognitive Therapy and Research (2019) found that setting boundaries around mental energy (limiting excessive worry), emotional labor (not overextending for others), and decision-making (accepting that not all answers are immediate) helps reduce stress and improves adaptability to uncertainty.

Another study in Clinical Psychology Review (2021) highlighted that individuals who practice clear personal and professional boundaries experience lower levels of stress and greater emotional resilience. By learning to say no to unnecessary mental burdens and focusing on present-moment actions, they develop greater confidence in navigating uncertainty rather than being paralyzed by it.

In short, when uncertainty feels overwhelming, strong boundaries provide a sense of structure and security. Learning to set limits around worry, decision fatigue, and emotional over-investment helps reduce stress and fosters a greater ability to handle life’s unpredictability with confidence.