Uncertainty is a part of life whether it's an interview, a medical test, or a major decision, we all have moments where the outcome is not certain. Some of us attempt to deal with this unease by overthinking, constantly thinking about each option in an attempt not to fail or be surprised. Here’s the truth: not knowing what will happen isn’t the real problem, it’s how we handle it that really counts.
When our need for control gets the best of us, we can become anxious, procrastinate, and even turn negative. The good news is that you can retrain your mind to react differently. With the help of empowering self-talk, you can remain centered and focused without resorting to toxic positivity.
Let's dive into 7 empowering and realistic self-talk statements that will assist you in handling uncertainty, minimizing stress, and progress with clarity.
1. "Regardless of what I learn, I can still choose what happens next."
This affirmation is ideal if you stay away from specific information (such as stock prices, test scores, or criticism) for fear that it will close doors for you. But here's the reality: you can still choose your next move.
Alternatives:
- "I can choose my next step."
- "Information opens up possibilities, not restrictions."
2. "The result might be better or worse than I anticipate."
This statement keeps your mind in balance. You're not thinking the worst, but you're not thinking naively about the best either. It keeps you realistic and mentally ready, which is particularly useful in eliminating worry.
Reminder: Uncertainty does not necessarily indicate something negative is on its way.
3. "I can control my actions but not the result or others' responses."
Focus on the effort, not the outcome. You can't dictate how someone will react or if your plan is flawless, but you can opt to show up, prepare, and do your best.
Practice this:
- Create a fast list: "Today I can control _ _, _ _, and _ _."
Example: "I can rehearse my presentation, double-check my slides, and seek feedback but I can't control how my audience responds."
4. “Good decisions can have bad outcomes and that’s okay.”
Even the smartest, most thought-out choices can lead to unexpected results. That doesn’t mean your process was wrong.
Real talk:
- A person can make a wise choice and still not get the outcome they wanted.
- Someone else can wing it and get lucky.
This is a helpful phrase to release perfectionism and quit trying to "guarantee" success. It's about making good choices and not trying to control the whole situation.
5. "I can move forward in other areas, even if one part of life is uncertain."
If you're holding out for something significant (such as medical test results or a job offer), it's simple to get stuck. But you don't have to put your whole life on hold.
Try this:
- "I can wash my laundry, cook dinner, or read to my kids even if I can't control what's happening with [insert issue]."
This is known as healthy compartmentalization a strong mental tool that enables you to operate and feel calm even in stressful situations.
6. "I can make progress or avoid mistakes but not both."
If you're constantly trying to get ahead without ever making a mistake, you'll never do anything. It's fine to screw up sometimes; progress tends to come through trial and error.
Reality: Not every step has to be flawless to move you in the right direction.
Rather than asking, "How can I get ahead without screwing up?" ask, "What's one thing I can do today?"
7. "Every great thing that I've ever done had mistakes involved."
Reflect on your greatest achievements in life were you perfect? No way. Most actual success stories are riddled with mistakes, tests, and learning curves.
Reminder:
- Flaws are evidence you're attempting.
- Mistakes are part of the learning curve.
So when you're afraid to leap next time, remember: you don't have to be perfect to make it happen.
Final Thoughts: Be a Thoughtful Doer, Not Just a Thinker
Being cautious and thoughtful is a strength not a flaw. But when overthinking leads to inaction, it becomes a problem. These self-talk strategies will help you stay grounded, make confident choices, and move forward even when things feel unclear.
With practice, you’ll turn your careful thinking into intentional action. You’ll learn to trust yourself more, stress less, and feel more in control even when life isn’t.