With the ongoing shifts in the economy and job market, we’re seeing more and more people choosing to stay in their current roles—not because the work is fulfilling, but because it feels safer than the unknown. While this decision makes sense in uncertain times, it can also leave people feeling stuck, disengaged, or anxious about what comes next.
Even if you’re not ready to make a career change, it can be valuable to work with a counsellor to explore and strengthen your tolerance for uncertainty. Increasing this tolerance not only supports better decision-making in your career but also improves your overall mental health and emotional resilience.
How Low Tolerance for Uncertainty Shows Up
You might notice certain patterns that signal difficulty managing uncertainty, such as:
- Constantly seeking reassurance from others
- Frequently double-checking your work
- Procrastinating or avoiding decisions
- Withholding questions or refusing help
- Overloading yourself with distractions or tasks to avoid thinking about what’s next
While these behaviours might bring short-term relief, they often increase stress and make it harder to move forward confidently in your career.
What You Can Do: Start with What’s in Your Control
One key strategy we often explore in counselling is learning to separate what’s within your control from what isn’t. When faced with a challenging decision or period of change, take a moment to pause and ask:
- What aspects of this situation can I influence right now?
- What is outside of my control, no matter how much I wish it were different?
Once you’ve made that distinction:
- For what you can control, create a small, manageable action plan.
- For what you can’t control, practice letting go using mindfulness techniques.
Mindfulness Tools to Support Acceptance and Clarity
Here are a few simple techniques we often suggest to clients at Canada Career Counselling:
- Grounding Exercise (5-4-3-2-1):
This technique helps calm anxious thoughts by anchoring you in the present moment. Notice:- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Deep Breathing with Intention:
Try inhaling for 4 counts, holding for 4 counts, and exhaling for 6 counts. While doing this, say to yourself, “I let go of what I cannot control” on the exhale. - Name and Acknowledge Uncertainty:
Instead of pushing uncertainty away, simply label it: “This is uncertainty, and I don’t need to solve it right now.” Naming it can reduce its emotional charge and help you stay focused on what you can - Journaling for Clarity:
Write down your thoughts and identify which ones are action-oriented and which are based on fear or hypothetical outcomes. This helps separate useful problem-solving from worry spirals.
Counselling Can Help You Build These Skills
Through career counselling, you can learn tools like these—and more—to help you manage uncertainty with greater ease. As you build your tolerance, you may find that decisions feel less overwhelming, and that you’re more equipped to move toward meaningful change, even if it’s just one step at a time.
If you’re feeling stuck or unsure about your next career move, we’re here to help you explore your options and navigate uncertainty with support and confidence.
References
Berman, N. C., & Frazier, T. W. (2021). The role of intolerance of uncertainty in career indecision. Journal of Career Assessment, 29(1), 135–150. https://doi.org/10.1177/10690727211002564
De Stefano, J., Atkins, S., Noble, R., & Heath, N. L. (2012). Mindfulness as a coping mechanism for employment uncertainty. Journal of Employment Counseling, 49(4), 138–149. https://doi.org/10.1002/j.2161-1920.2012.00014.x
Galla, B. M. (2016). Within-person changes in mindfulness and self-compassion predict enhanced emotional well-being in healthy, but stressed adolescents. Journal of Adolescence, 49, 204–217. https://doi.org/10.1016/j.adolescence.2016.03.016
Greason, P. B., & Cashwell, C. S. (2009). Mindfulness and counseling self-efficacy: The mediating role of attention and empathy. Journal of Counseling & Development, 87(3), 278–286. https://doi.org/10.1002/j.1556-6678.2009.tb00105.x
Zhao, J., Xu, H., & Fu, Y. (2021). Career planning as a moderator between intolerance of uncertainty and employment anxiety among college graduates. Frontiers in Psychology, 12, 732791. https://doi.org/10.3389/fpsyg.2021.732791
