Uncertainty, the experience of being unsure about something, is a normal and expected part of life. We can never be 100% sure about what will happen in the future. ​Uncertainty may feel stressful or distressing to some, who may not function as well in uncertain situations. They might think differently about uncertainty, try to avoid it or use strategies to try to manage difficult feelings.

Uncertainty is impossible to avoid, therefore it can be really helpful to build a greater tolerance to uncertainty. This may also involve reducing your unhelpful thoughts about uncertainty and developing a more flexible approach to manage.

Autism and uncertainty 

Research has shown that anxiety affects around 50% of young people with autism (Gaigg, Crawford, & Cottell, 2018). This may have an impact on your day-to-day life (for you and your family) and can be a risk factor for a mental health difficulty developing. It has been suggested that the intolerance of uncertainty plays a role in the relationship between anxiety and autism.

It may be tempting for you to try to make your life completely predictable to manage your anxiety. However, this may lead you to run into some difficulties. If you have a set routine and aren’t able to move away from this, it might stop you discovering activities that you enjoy or having new positive experiences.

Avoiding new situations:

Intended consequences​-

• To feel comfortable and safe.​

Unintended consequences-

• You feel less confident/able to do new things.​
• Less ‘practice’ means more anxiety in new situations.​
• You miss out on things that could have been fun.​

Worrying and ‘thinking ahead’:

Intended consequences-

• To be prepared for every possibility.​
• To try and prevent imagined fears coming true.​

Unintended consequences-

• Worries can branch into unlikely possibilities that may never happen. ​
• Thinking about bad outcomes may lead to more anxiety.

(Oxford Health NHS Foundation Trust, 2023)

Managing uncertainty 

Everyone will have different ways of managing their anxiety around uncertainty. Developing your own strategies that are unique to you, your needs, and your preferences can be a good tool to move forward in the future.

SOme useful strategies 

1.) A useful strategy may be to gradually expose yourself to uncertainty in a structured environment. This will mean you can practice managing your anxiety in a safe space. Playing some games or doing some simple activities that involve uncertainty may be a good place to start.

2.) You can also try discussing situations that make you anxious with someone you trust. You can talk about how you feel when a change happens and plan techniques on how to manage anxiety that may arise. It may be helpful to practice these techniques when you are feeling calm.

3.) It may be also helpful to discuss what to expect in different social situations with a trusted adult. This may help you feel more prepared to manage any situations that you might not have experienced.

4.) Planning ahead may be helpful. If you know that you will have to experience a situation where uncertainty is present, seek out support from others and plan out time to do something you enjoy before or after the event.​

(Rodgers, et al., 2019)

Some autistic young people have found the following strategies helpful 

Consider making gradual changes while keeping some things the same. Changing everything at once may mean that you become overwhelmed and can’t make any change at all!

When you know change is coming up, consider doing similar and predictable activities (watch your favourite film, listen to an audiobook that you’ve already heard). It helps to know exactly what the outcome will be.

Preparing meals in advance or freezing portions of food can be helpful. It can increase predictability and reduce decision-making when you may be tired.

Remember what is certain. Consider keeping these things the same (eating, sleeping) to balance the things that may be changing.

Allow your autistic self to feel safe and happy! Challenging yourself can create new opportunities, but it is important not to push yourself to the point of burnout.

It can be helpful to predict what uncertain situations may make you feel overwhelmed and plan the strategies you will use in advance.

Everybody is unique and will have different strategies to help manage uncertainty. Accept support and allow yourself to do the things that help you!

We know it can sometimes be really difficult to manage uncertain situations. Try and find an adult you trust and remember that they are there to help you and not judge.