Facing the Unknown: 7 Empowering Self-Talk Phrases to Cope with Uncertainty

Uncertainty can feel like standing at the edge of a cliff—no map, no signposts, and no guarantee of solid ground ahead. And if you're someone who thrives on control, that sense of the unknown can be downright paralyzing.

Whether it's the anxiety of medical results, the stress of political discourse, or simply navigating your daily responsibilities while the world feels chaotic, it's easy to slip into overthinking and procrastination. But the good news is, uncertainty doesn't have to consume you.

You may not be able to eliminate the unknowns in life, but you can manage your internal response to them. One way to do that is by using realistic and affirming self-talk. Unlike toxic positivity, which ignores genuine struggles, these phrases validate your feelings while grounding you in autonomy and thoughtful action.

Here are seven self-talk strategies to help you cope more effectively with uncertainty—so you can move forward with clarity, strength, and compassion for yourself.

1. "Whatever information I'm given, I have a choice about what to do next."

Uncertainty is often wrapped in fear—especially fear that knowledge will limit our options. People sometimes avoid medical results, financial statements, or performance feedback because they're afraid of being boxed in by the outcome.

This phrase serves as a gentle reminder that information doesn't strip away your autonomy. You still have agency in how you respond, adapt, and move forward.

Variation to try:
"I can choose my next steps, no matter what the results say."

When you face a new piece of information, remind yourself: you are still in charge of your response.

2. "The result could be better or worse than I expect—and that’s okay."

Worry often pushes us toward worst-case scenarios, distorting our expectations. This phrase helps reframe your outlook. Rather than clinging to disaster-driven narratives, you allow space for a more balanced view of possibilities.

You’re not telling yourself to “think positive”—you’re simply acknowledging that the future is unknown, and that includes the possibility of a better outcome.

Helpful variation:
"My outcome is just as likely to be better than average as it is to be worse."

This kind of framing softens fear and allows for hope without ignoring risk.

3. "I can control my actions, not the outcome—or other people’s reactions."

Overthinkers often exhaust themselves trying to predict and control outcomes or responses from others. The truth is, you can’t.

What you can do is get specific about the parts you do control. Maybe it's how you prepare for a presentation, how you frame a difficult conversation, or how you schedule your time. Beyond that, you have to release control.

Try this grounding list:

l I can control the effort I put in.

l I can ask for feedback from a trusted friend.

l I can stay aligned with my values in how I act.

By listing your controllables, you move from anxiety to action.

4. "Good decision processes can still lead to bad outcomes—and that doesn’t mean I failed."

We often equate good results with good choices, and bad results with bad ones. But that’s not always how life works.

This phrase separates process from outcome. You can make a thoughtful, responsible decision and still have things turn out poorly. That doesn’t mean you made the wrong call.

Examples to reflect on:

l A job application you prepared thoroughly might still get passed over.

l A well-planned trip might still get canceled due to weather.

Remind yourself: A strong process is worth investing in, even when it doesn't yield your ideal result.

5. "I can control X today, but I can’t control Y—and that’s okay."

Uncertainty in one area of life doesn’t mean everything must pause. In fact, continuing with small, meaningful actions elsewhere can create a sense of stability.

For example:
"I can control whether I cook dinner or go for a walk, even if I can’t control how long these election results will take or what they’ll be."

This strategy is known as healthy compartmentalization. It's not denial—it’s resilience. It's saying, “I’ll take care of what I can while I wait on what I can’t.”

6. "I can avoid mistakes or I can make progress—but not both."

Trying to do something perfectly the first time is a common trap for overthinkers. It leads to delays, self-doubt, and missed opportunities.

Progress is messy. By trying to avoid all mistakes, you may end up avoiding all growth too.

This phrase gives you a hard but freeing truth: If you want to move forward, mistakes are part of the deal.

Say this to yourself when you’re hesitating:
"I can choose forward motion, even if it means stumbling a little."

7. "My biggest wins came with missteps—this time won’t be different."

Think back to your proudest achievements. Were they flawless? Probably not. Chances are, you made some bad calls, hit roadblocks, and questioned yourself along the way.

This phrase helps you connect your past resilience to your current uncertainty. You’ve succeeded before despite mistakes, not because you avoided them. This time will be no different.

Reflection prompt:
Write down one big success you’ve had, and then list the mistakes that came with it. Use it as proof that progress and imperfection coexist.

Harnessing Your Strengths in Uncertain Times

If you're someone who tends to think carefully and thoroughly, you're already equipped with one of the most powerful tools for navigating uncertainty. But that strength can turn into a stumbling block when it leads to paralysis.

The self-talk phrases above aren’t just mental hacks—they’re tools to reclaim your decision-making power, stay grounded, and keep moving.

Remember, thoughtful people don’t need to silence their worries—they just need direction for their thoughts. You’re not trying to control the storm—you’re learning to sail your ship through it.

When Political Stress Makes It Harder

Let’s be honest: election seasons add a whole new layer of stress. The uncertainty of outcomes, the divisiveness of political discourse, and the pressure of conflicting opinions can strain relationships and rattle even the most grounded person.

It’s okay to feel overwhelmed—but you don’t have to go through it alone.

Find Support with Walk With Me Counseling Center

Walk With Me Counseling Center is here to help if you're overwhelmed by election stress or political disagreements. We offer virtual therapy sessions across Illinois, so support is just a click away, no matter where you are—whether in Chicago or another part of the state.

We understand the emotional toll uncertainty can take—especially during a heated election cycle. Our culturally informed, compassionate therapists are ready to walk beside you, offering tools that help you cope, stay grounded, and protect your relationships.

Complete our Intake Form today and take the first step toward protecting your mental health during this intense season.