How the Intolerance of Uncertainty fuels Imposter Syndrome
We all deal with uncertainty.
But if you find yourself constantly second-guessing, worrying what others think, or over-preparing to avoid mistakes, it’s likely that uncertainty isn’t just present—it feels risky, uncomfortable, and unbearable.
This is what I often see at the heart of imposter syndrome: a struggle not just with self-doubt, but with not knowing—how things will go, how you'll be judged, whether you’ve done enough—and the anxious feelings that come with it.
In this post, we’ll explore how intolerance of uncertainty and discomfort plays a key role in imposter syndrome, and how your mind’s attempts to “fix it” can actually keep you stuck.
1. Uncertainty Feels Risky When the Stakes Feel High
It’s not uncertainty about what to eat for dinner that causes anxiety.
It’s uncertainty about whether your work is good enough, how others will judge you, or if you’ll be “found out.”
Imposter syndrome shows up where it matters to you - your competence, credibility, reputation. And when these feel under threat, uncertainty becomes intolerable. The not knowing feels unsafe.
2. Anxiety Demands Certainty and Comfort
As Reid Wilson and Lynn Lyons put it:
Anxiety wants two things - certainty (that everything will be okay) and comfort (to feel safe now).
Your brain’s threat system doesn’t like ambiguity. It treats “not knowing” as dangerous, even if there’s no actual danger.
So it drives you to seek reassurance, overthink, control, or avoid - all in the name of trying to feel safe again.
3. Uncertainty + Discomfort = The Real Problem
Uncertainty itself isn’t the issue. We live with uncertainty all the time - every time we cross the road, send an email, or make a decision.
The issue is uncertainty paired with discomfort - those anxious thoughts, physical sensations, and uneasy feelings that make you want to do something now to make it go away.
This is what leads to struggle. Not the uncertainty itself, but the discomfort you feel in response to it.
4. Worrying Is a Strategy to Remove Uncertainty
Worry often shows up as a way of trying to gain control. It feels like you're being responsible or prepared. But in reality, worrying is often your mind’s attempt to “think your way out” of not knowing.
The problem is - worry doesn’t actually resolve uncertainty. It just feeds it.
5. Reassurance-Seeking Feels Helpful But Keeps You Stuck
Ever asked a colleague, “Does this look okay to you?” Or replayed a conversation in your head, trying to find proof that you didn’t say something stupid?
These are attempts to gain certainty - but the relief is short-lived. The more you seek reassurance, the more dependent you become on external validation. And your confidence stays fragile.
6. Perfectionism Is a Control Strategy
When you’re intolerant of uncertainty, perfectionism can feel like a solution. If you do everything flawlessly, no one can criticise you, right?
But chasing perfection is really just a way to try and control the unknown - how others will respond, how outcomes will unfold. And it comes at a cost: exhaustion, burnout, and even more self-doubt.
7. The Real Way Forward? Learn to Tolerate the Feeling of Not Knowing
The goal isn’t to get rid of uncertainty. That’s impossible.
The goal is to get better at being with uncertainty, even when it feels uncomfortable. To notice the urge to fix, avoid, or seek reassurance - and gently choose a different response.
This might mean:
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Not sending that extra follow-up message.
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Sitting with the discomfort of “not knowing what they think.”
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Saying “That’s good enough” instead of endlessly tweaking.
This is how confidence is built - not from being certain, but from learning to carry on despite uncertainty.
Final Thoughts
If imposter syndrome has its grip on you, try this:
Instead of asking, “How can I be sure this will go well?”,
Ask, “How can I move forward even though I don’t know how this will turn out?”
That’s where real confidence comes from.
Not from certainty.
But from your willingness to tolerate discomfort, step into the unknown, and keep going anyway.
Want support building your tolerance for uncertainty and reducing self-doubt?
👉 Access online and in-person Imposter Syndrome Therapy in Rainham, Kent.