Anxiety does not always present as panic attacks or emotional breakdowns. In many individuals, it is far more subtle, often concealed behind behaviours that appear to be routine caution, thoroughness, or care.
For example, someone may accurately plan each part of their day or frequently ask ‘Is this okay?’ to others. These patterns can be signs of underlying anxiety. Recognising how these habits relate to beliefs about worry and fear of uncertainty is essential in distinguishing between everyday concern and more problematic anxiety.
The Role of Intolerance of Uncertainty
One of the central drivers of anxiety is an intolerance of uncertainty. This refers to a person’s difficulty coping with the idea of not knowing what might happen. If uncertainty feels intolerable, you may notice thoughts such as ‘I cannot cope without knowing’ or ‘I must be absolutely sure’.
Psychologist Michel Dugas’s cognitive-behavioural model of Generalized Anxiety Disorder (GAD) highlights this intolerance as a key component of persistent worry. When uncertainty feels threatening, worrying becomes a mental strategy for regaining control. It often begins as problem-solving or preparing for potential challenges.
Many individuals who struggle with uncertainty view worrying as helpful, believing that by imagining worst-case scenarios they are somehow preparing for or preventing them. During moments of active worry, the illusion of control may offer short-term relief.
However, this temporary comfort reinforces the habit, creating a self-perpetuating cycle. The more a person worries, the more they rely on it in the face of uncertainty. Over time, this response becomes automatic. Routine tasks such as choosing what to eat, replying to a message, or making a simple decision can become mentally exhausting, fuelled by the unconscious desire to escape the discomfort of not knowing.
Beliefs About Worry
A question often asked is why people continue to worry when it causes distress. The answer lies in the presence of both positive and negative beliefs about worrying itself.
Positive beliefs initiate and sustain the pattern of worry. For instance, individuals may believe that worrying prevents bad outcomes or prepares them to handle whatever arises. Some may see it as a sign of responsibility or care. For example, ‘If I worry about my family, it shows I care about them’ or ‘Worrying helps me stay motivated’. These beliefs give worrying a sense of purpose, which reinforces the behaviour.
At the same time, individuals who worry frequently also tend to hold negative beliefs about their worrying. These include thoughts such as ‘My worrying is uncontrollable’ or ‘It is harmful to my mental health’.
People may fear that their worry is driving them to burnout or that they are incapable of stopping. This internal conflict results in a vicious cycle: the positive beliefs encourage worry as a coping mechanism, while the negative beliefs increase anxiety about the worry itself. This cycle often occurs beneath the surface of daily life. From the outside, someone may appear to be a typical worrier, but internally, their beliefs are intensifying their distress and maintaining anxiety over time.
Identifying Hidden Signs of Anxiety
It is not always obvious when ordinary worry or problem-solving has developed into anxiety. The following indicators may help identify when worry is driven by intolerance of uncertainty:
1. Pay Attention to ‘What If’ Thinking
Notice if your internal dialogue frequently includes hypothetical fears. Statements such as ‘What if something goes wrong?’ or ‘I cannot make a decision unless I am sure of the outcome’ are indicators of anxiety rooted in uncertainty. Seeking absolute certainty before making any decision may suggest a deeper issue beyond simple caution.
2. Keep a Worry Journal
Try tracking your worries over the course of a week. When a worry arises, record the situation, the specific thought, and how you responded. Over time, patterns may emerge, particularly around your reactions to uncertain situations.
This process not only helps externalise thoughts but can also highlight how often the fear of the unknown is influencing your behaviour. Reviewing the journal later may also reveal that many feared outcomes did not actually occur.
3. Observe Patterns of Over-Preparation or Indecisiveness
While preparation is a helpful skill, excessive planning or research may be a sign of anxiety rather than practicality. You may find yourself endlessly gathering information or creating detailed plans for minor decisions.
This effort to feel ‘certain’ can be misleading, as more information often leads to conflicting details, increasing confusion rather than reducing it. If decision-making regularly feels paralysing, anxiety may be influencing your behaviour more than you realise.
4. Examine Reassurance-Seeking Behaviours
Occasional reassurance from others is a normal part of human connection. However, frequent reassurance-seeking can signal hidden anxiety. This might involve asking the same question multiple times, checking with several people before deciding, or constantly needing validation.
While these behaviours can temporarily reduce anxiety, they reinforce dependence on others and a fear of uncertainty. Over time, this can also impact relationships, as those close to you may feel fatigued by the repeated need to soothe the same concerns.
The Bottom Line
Anxiety can be complex and difficult to detect, especially when it presents through subtle habits such as overthinking, seeking reassurance, or over-preparing. At the core of these behaviours is often a deep discomfort with uncertainty.
Understanding the underlying beliefs that drive worry is essential for recognising when anxiety is taking hold and for beginning the process of change. By increasing awareness of these hidden patterns, you can take meaningful steps toward reducing anxiety and developing a more balanced response to life’s many uncertainties.
