8 Powerful Self-Talk Phrases to Help You Cope with Uncertainty and Take Control

8 Powerful Self-Talk Phrases to Help You Cope with Uncertainty and Take Control

When life feels unpredictable, the words we say to ourselves can make all the difference. The right self-talk phrases work like mental anchors, keeping us steady when everything else seems shaky. These powerful phrases aren’t just positive thinking—they’re practical tools that help our brains navigate uncertainty with more confidence and less fear.

1. Whatever Information I’m Given, I Have a Choice About What to Do Next

Life constantly throws unexpected situations our way. Sometimes these surprises feel overwhelming, making us believe we’ve lost all control.

Remember that regardless of what happens, your response remains yours to choose. This simple truth creates a mental breathing space between what happens to you and how you react.

When facing difficult news or sudden changes, pause and remind yourself: “This is the situation, but I decide what happens next.” This mindset transforms you from feeling like a victim of circumstances to becoming the author of your next chapter.

2. The Information I Get Could Be Better or Worse Than I Expect

Our minds love to predict outcomes, often jumping to worst-case scenarios. This mental habit creates unnecessary anxiety about things that might never happen.

Embracing the possibility that results could surprise you—in either direction—keeps your perspective balanced. When waiting for important news, tell yourself: “I don’t know exactly how this will turn out, and that’s okay.”

This mental flexibility prevents the emotional rollercoaster of rigid expectations. By acknowledging the range of possible outcomes, you prepare yourself to handle whatever comes your way with greater emotional stability.

3. I Can Control My Actions, Not the Outcome or Others’ Reactions

Many of us waste precious energy worrying about things entirely outside our influence. This creates frustration and prevents us from focusing on what truly matters.

Try creating two simple lists: what you can control and what you can’t. Your efforts, responses, and attitude belong in the first category. The weather, other people’s opinions, and most results fall into the second.

When anxiety strikes, remind yourself: “I’m focusing on my actions because they’re the only things truly in my control.” This mental shift helps you invest your energy where it makes a difference rather than where it only creates stress.

4. Good Decision Processes Can Lead to Bad Outcomes, and Vice Versa

Life doesn’t always reward good decisions or punish bad ones immediately. Sometimes you can do everything right and still face disappointment, while hasty choices occasionally yield lucky breaks.

The quality of your decision-making process matters more than any single result. When facing uncertainty, remind yourself: “I’ll judge my choices by how thoughtfully I made them, not just by what happens afterward.”

This perspective protects your confidence when things don’t work out and prevents overconfidence when they do. By focusing on your process rather than just outcomes, you build decision-making skills that serve you well across all life situations.

5. I Can Control X Today, but I Can’t Control Y Today

Uncertainty often feels overwhelming because we try to solve everything at once. Breaking down situations into smaller pieces makes them more manageable.

Start each day by identifying specific actions within your power. Maybe you can’t fix the entire problem, but you can take one step forward. When facing a challenge, tell yourself: “Today, I’ll focus on the parts I can influence right now.”

This targeted approach prevents the paralysis that comes with feeling overwhelmed. By acknowledging both your capabilities and limitations in the present moment, you stay grounded in reality while maintaining forward momentum.

6. I Can Choose to Make No New Mistakes, or I Can Choose to Make Progress

The desire to avoid errors often keeps us stuck in place. Perfect safety and meaningful growth rarely exist together.

Growth requires stepping into unfamiliar territory where mistakes naturally happen. When hesitating to try something new, remind yourself: “Making mistakes means I’m pushing my boundaries and learning.”

This mindset transforms errors from something to fear into valuable feedback. By accepting that progress and perfection rarely travel together, you free yourself to take the imperfect actions that lead to real advancement. The question becomes not whether you’ll make mistakes, but whether they’ll be new, growth-producing ones.

7. My Biggest Achievements Have Contained Many Mistakes

Looking back at your proudest moments reveals an important truth: success is rarely a straight line. The path to meaningful accomplishment is typically messy, filled with wrong turns and valuable corrections.

Think about something you’ve achieved that matters to you. Count the errors, adjustments, and lessons along the way. When facing setbacks, remind yourself: “This mistake isn’t the end of my journey—it’s part of it.”

This perspective transforms errors from shameful failures into necessary components of success. By recognizing that mistakes aren’t just acceptable but essential to achievement, you develop resilience that carries you through uncertainty.

8. Uncertainty Can Bring Opportunity—I Can Look for What I Might Learn

Uncertain times often contain hidden gifts. When we can’t predict what’s coming, we’re forced to develop new skills and perspectives we might otherwise never discover.

Instead of focusing solely on what might go wrong, ask yourself: “What might this situation teach me that I couldn’t learn any other way?” This curiosity-based approach transforms uncertainty from something to fear into something to explore.

Some of life’s most valuable lessons and opportunities emerge from its most unpredictable chapters. By approaching uncertainty with openness rather than resistance, you position yourself to recognize and seize the unexpected advantages that often accompany life’s most challenging transitions.