Tolerating uncertainty: Uncertainty is an unpleasant thing. Human beings dislike it intensely, and when depressed or anxious, it troubles them even more. In fact, a good equation for anxiety is... Anxiety = Uncertainty x Importance. Anxiety leads to relapse. There is a lot of uncertainty in our future. Tolerating uncertainty is a prime emotional skill. Established negative thinking patterns can mean that we lose this skill. But the vital point here is that tolerating uncertainty is a skill, and as such, can be learned. The more possible explanations you can generate, and the more effort you put into doing that, the harder it will be to assign an immediate and definite meaning to an event, and the less likely you are to experience a negative emotional reaction.
Try not to get down on yourself.