Wednesday 15/01/2025
PHOTO: Katarina Wolnik Vera
TEXT: Lina Camacho
Recovering from an eating disorder is a journey that often feels like walking an unfamiliar path in unpredictable weather. It’s a path that requires courage, resilience, and above all, the ability to tolerate uncertainty. For many people facing eating disorders, the fear of the unknown can feel overwhelming, but understanding and addressing this fear is a powerful step toward healing.
What is the fear of uncertainty or intolerance to uncertainty?
Intolerance of Uncertainty (IU) is a psychological trait that makes it challenging for someone to accept situations where the outcome is unknown. For individuals with eating disorders, this fear of uncertainty can show up in various ways, such as rigid eating habits, over-reliance on control, or heightened anxiety about body image and recovery outcomes.
Research has shown that those with eating disorders often experience higher levels of IU, which can maintain disordered behaviors and slow the recovery process. Learning to build tolerance for uncertainty is not just helpful but essential for breaking free from these patterns and embracing a more fulfilling life.
What research tells us about intolerance to uncertainty and eating disorders (ED)
Here are some highlights from studies that shed light on the role of IU in eating disorder recovery:
- A significant factor in eating disorders: A 2017 study revealed that individuals with eating disorders exhibit higher IU levels compared to those without. The findings suggest that targeting IU during treatment can help alleviate anxiety and reduce disordered behaviors.
- Linked to Body checking and avoidance: Research has shown that IU is closely associated with behaviors like excessive body checking and avoidance. These behaviors, while seemingly protective, often reinforce negative patterns. Addressing IU can help individuals move away from these behaviors toward more constructive coping strategies.
- Recovery is a non-linear journey: A qualitative study highlighted the unpredictable nature of recovery, emphasizing that setbacks and uncertainties are normal. Embracing this uncertainty rather than fearing it can foster resilience and long-term healing.
How to develop greater tolerance to uncertainty
Building tolerance for uncertainty is an essential part of your recovery, and psychoanalytic and mentalization-based approaches offer helpful tools to guide you through this process:
- Understand your inner world: Recovery is not just about changing behaviors but also about exploring the deeper feelings and conflicts that drive them. Taking time to reflect on how uncertainty makes you feel and what it might represent in your life can be a powerful step toward self-understanding.
- Learn to mentalize: Mentalization is the ability to think about your thoughts and emotions as well as those of others. When faced with uncertainty, try to pause and ask yourself, “What am I feeling right now? What might this situation mean to me?” This reflective approach can help you feel less overwhelmed and more grounded.
- Embrace the complexity of recovery: Recovery often feels messy and unpredictable, but that’s okay. Each twist and turn is an opportunity to learn more about yourself. Let go of the need for certainty and remind yourself that it’s normal to feel unsure at times.
- Strengthen your connections: Talking about your fears and uncertainties with a trusted therapist, loved one, or support group can help you feel understood and supported. Sharing your inner world with others is a powerful way to reduce feelings of isolation.
- Be kind to yourself: Recovery is not a straight path, and it’s okay to stumble along the way. Practice self-compassion and remember that every effort you make is a step forward, even if it doesn’t feel perfect.
Words of encouragement
To everyone on the recovery journey: You are braver than you know. The road to healing is not always clear, but every step you take is a testament to your strength and determination. When uncertainty feels overwhelming, remember this: It is okay not to have all the answers. Growth happens in those uncertain spaces where you learn, adapt, and thrive.
Recovery is about progress, not perfection. Trust in the process, lean on your support system, and give yourself grace on the hard days. You are not alone, and you have the power to overcome. One step at a time, you are moving closer to a life of greater freedom and fulfillment.
References
- American Psychiatric Association. (2017). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
- Fonagy, P., Gergely, G., Jurist, E. L., & Target, M. (2002). Affect Regulation, Mentalization, and the Development of the Self. New York: Other Press.
- Kenny, T. E., & Singleton, C. (2022). Exploring the relationship between intolerance of uncertainty and eating disorder behaviors: A systematic review. Journal of Eating Disorders, 10(1), 1-13. https://doi.org/10.1186/s40337-022-00647-1
- Robinson, P., Skårderud, F., & Sommerfeldt, B. (2017). Hunger. Springer.
- Simpson, S. G., & Smith, E. (2017). Understanding eating disorders and the role of intolerance of uncertainty. Eating Behaviors, 26, 114-119. https://doi.org/10.1016/j.eatbeh.2017.02.004