Building Tolerance of Uncertainty
A CBT worksheet for generalized anxiety and OCD that identifies certainty-seeking behaviours and plans small behavioural experiments in tolerating uncertainty.
1-page fillable PDF · US Letter (prints on A4) · CBT · Intolerance of uncertainty
- Approach / concern
- Anxiety & Panic
- Technique
- CBT · Intolerance of uncertainty
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Building Tolerance of Uncertainty?
Intolerance of uncertainty is the tendency to find uncertain situations unacceptable or threatening. It is a key factor in generalized anxiety disorder and OCD. Treatment involves recognizing certainty-seeking behaviours and deliberately practising acting under uncertainty.
Why it works
Intolerance of uncertainty is central to the cognitive-behavioural model and treatment of GAD (Dugas & Robichaud, 2007). Learning to tolerate doubt without rituals is also at the heart of ERP for OCD (Abramowitz, 2018).
When to use it
- Generalized anxiety disorder
- OCD and perfectionism
- Indecision and procrastination
- Health and relationship anxiety
How to use it in session
- Explain intolerance of uncertainty and its costs.
- Identify certainty-seeking behaviours.
- Plan small, real-life experiments.
- Compare predictions with outcomes.
- Gradually increase the level of uncertainty.
Clinician tips
- Start small; the aim is learning, not white-knuckling.
- Encourage noticing that uncertainty is survivable and often neutral.
- Link outcomes back to the client’s worries.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Isn’t some certainty-seeking healthy?
Yes, reasonable checking is fine. The problem is excessive certainty-seeking that costs time and maintains anxiety.
How is this different from exposure?
It’s a form of exposure that targets uncertainty itself rather than a specific feared object or situation.
References
Dugas, M. J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. Routledge.
Abramowitz, J. S. (2018). Getting over OCD: A 10-step workbook for taking back your life (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
