她注意到她的客户最近做出了一些草率的决定。这位位于华盛顿特区的心理咨询师表示，有些客户在恋爱关系中过早地要求对方做出承诺；还有一些客户在没有找到新工作之前就直接辞职了。她和其他心理健康专家发现，越来越多的客户开始依赖人工智能来解读人际互动、预测结果，或者为他们提供决策建议。甚至有些人转向宗教组织，寻求通灵者或爱情咒语的帮助来寻找伴侣。
has seen her clients make some rash decisions lately. Some are pushing for commitment in romantic relationships early on, for example, says the Washington, D.C.-based Song. Others are leaving work without another position lined up. She and other mental health professionals are also seeing clients turn to AI to interpret interactions, predict outcomes or tell them what decisions to make. Some people are even gravitating toward religious organizations and turning to mystical practices like psychics and love spells to find a partner.
专家们认为，这些行为的根本动机是“不确定性”。根据美国心理协会2026年发布的《美国压力报告》，超过三分之二的美国成年人表示已经习惯了与不确定性共存；其中28%的人表示自己对未来几乎没有任何控制力（这一比例在2025年为23%）。该调查样本的误差范围在正负2.5个百分点之内（置信度为95%）。
The underlying motivation for many of these behaviors? Uncertainty, they say. Just over two-thirds of U.S. adults say they've become accustomed to living with uncertainty, according to the American Psychological Association's 2026 Stress in America report. Twenty-eight percent also say they have little to no control over their future, up from 23% in 2025. The sample data is accurate to within plus or minus 2.5 percentage points using a 95% confidence level.
面对关于人工智能、气候变化等各种问题的悲观预测，你可能会想知道该如何应对。以下是心理健康专家们的建议：不确定性本身的程度并没有改变，只是我们接触不确定性的频率增加了。专家指出，无论是在个人生活还是整个社会中，不确定性一直存在。如今的不同之处在于，人们在处理工作、财务、人际关系等各种事务时所面临的模糊性和不确定性变得更加严重了。
With a constant barrage of doomsday predictions about everything from AI to climate change, you may be wondering how to cope. Here's what mental health experts have to say. The level of uncertainty has not changed — our exposure to it has There has always been uncertainty — in people's personal lives as well as in the world at large. What's different now is the level of ambiguity around seemingly everything people need to navigate from jobs and finances to relationships, experts say. The proliferation of smartphones, for example, has meant people are both steeped in their day-to-day worries and fielding an endless stream of headlines about the horrors of the world.
以智能手机的普及为例，北卡罗来纳州卡勒博罗的心理学家朱莉·派克指出：“过去，我可以通过报纸了解冷战的相关信息，但无法陷入TikTok或Instagram上的各种信息流中无法自拔。”不过，她强调：“无论未来发生什么，我们都有能力应对。”
Historically, for example, "I could read up on the Cold War with newspapers," says Carrboro, North Carolina-based psychologist Julie Pike as an example, "but I couldn't go down a rabbit hole of TikToks and Instagram reels." There's nothing to suggest that whatever happens next, you can't handle that.
心理学家娜塔莉·达蒂洛表示，在日常琐事的常态化接触与海量信息的触手可及之间，担忧层层叠加，压力与焦虑随之而来。事实上，不确定性本身就是焦虑的制造者。
Natalie Dattilo Psychologist Between regular exposure to the mundane and increased access to everything else, worries stack — and so does stress and anxiety. In fact, uncertainty can be an anxiety generator.
这位印第安纳波利斯的心理学家说，除了让我们感觉仿佛溺于未知之中，信息的无处不在或许也意味着人们对不确定性的容忍度已经下降。过去，人们别无选择，只能与不确定性共处并设法应对。
Beyond making us feel like we're drowning in unknowns, the ubiquity of information might also mean people's tolerance for uncertainty has gone down, says an Indianapolis-based psychologist. In the past, people had no choice but to sit with their uncertainty and cope with it.
如今，聊天机器人能够运算精算数字，例如为实现人生里程碑提供一个接近的预估值，从而有可能缓解部分对不确定性的担忧。但即便是聊天机器人也无法预测未来，归根结底，不确定性依然存在。“当下是不确定性最难立足的地方”当你感觉仿佛溺于未知之中时，纽约心理治疗师安德鲁·特珀建议尝试将注意力集中在身体的生理感受上：往脸上泼冷水：“冷水刺激面部会触发神经系统的一部分，帮助你平静下来，”他说，“这是我所知道的、在焦虑飙升时最快让情绪缓和下来的方法之一。”
Today, chatbots can run the actuarial numbers, potentially alleviating some uncertainty concerns by, say, offering a close approximation for achieving life milestones. But even chatbots can't predict the future, and ultimately the uncertainty remains. 'The present is where uncertainty has the hardest time getting a grip' When you feel like you're drowning in the unknown, New York-based psychotherapist Andrew Tepper recommends trying to focus on physical sensations in your body:
脱掉鞋子站在草地上：“我有来访者，包括青少年，现在都把这当成一种习惯，”他说，“感受脚下的大地、温度、质地，能将你的注意力拉回当下。当下是不确定性最难立足的地方。”走出户外运动：“走路、远足、骑行，只要走出户外。当你身处大自然、投身于一项令人振奋的活动之中时，很难对明年陷入消极的螺旋式思考。”
Splash cold water on your face: "Cold water on the face triggers a part of your nervous system, which helps you to calm down," he says. "It's one of the fastest ways I know to take the edge off when anxiety spikes." Take your shoes off and stand in the grass: "I have clients, teenagers included, who now do this as a habit," he says. "Feeling the ground under your feet, the temperature, the texture, pulls your attention into the present.
达蒂洛表示，你也可以尝试反复念诵一句咒语，比如“无论发生什么，我确信我都能应对”。你可以每周、每天念诵——无论需要多频繁都可以。这类语句具有安定作用，有助于遏制部分焦虑。而且，它们是真实的。
The present is where uncertainty has the hardest time getting a grip." Go outside and move: "Walk, hike, bike, just get outside. It's hard to spiral about next year when you're present in nature and engaged in an exhilarating activity." You can also try repeating a mantra like "I am certain that no matter what happens, I will handle it," says Dattilo.
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You can repeat it weekly, daily — however often you need. These kinds of phrases are grounding and can help contain some of that anxiety. Plus, they're true.
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