If I had to pick one word to sum up 2020 so far, "uncertainty" might fit the bill.

Because of COVID-19, social justice reckonings, environmental disasters, and so much more—we’re all wading through grief and uncertainty at an intensity so many of us haven’t experienced before. You’re not alone if you're feeling an unprecedented amount of emotions right now.

And some of those feelings of uncertainty can be attributed to "anticipatory grief," or the “feeling we get about what the future holds when we’re uncertain,” according to David Kessler, who co-wrote the book On Grief and Grieving: Finding the Meaning of Grief through the Five Stages of Loss with Elisabeth Kübler-Ross. “Anticipatory grief is also more broadly [about our] imagined futures. There is a storm coming. There’s something bad out there,” Kessler explained to Harvard Business Review.

In this season of life, you might be experiencing anxiety about work, returning to the classroom, or the general state of the world. These thoughts can trigger feelings of overwhelm or anticipatory grief, and they can unmoor us from our coping mechanisms and self-care routines.

One way to break out of a worry spiral is to turn to mantras. These phrases can give you a boost and a reminder of your power in the moment—and they can serve as a chance for you to challenge the negative beliefs you may be holding onto.

The next time you feel overwhelmed, try turning to the following mantras to help self-soothe.

I have made it through uncertain moments before, and I can make it through this.

Reminding yourself of what you’ve endured can help you remember that you have the strength to make it through what is to come. Tap into that with this mantra and use it as a springboard to reflect on the ways you’ve grown through obstacles before. Remember: You've made it through 100% of uncertain times before.

I have a resilient spirit I can lean on.

Your resilience is a muscle that you’ve cultivated over the years—and it’s one that you can rely on during moments of stress or anxiety. Give yourself permission to tap into it if you need to.

I can ask for help when things feel overwhelming.

It’s not a weakness to ask for help—and this mantra is a perfect reminder of that. Don’t be afraid to lean on the support of others to help you through this time. Community care is just as important as self-care.

I can ground myself in what I know to be true.

Oftentimes, we can get lost in thoughts spurred on by that critical voice in our heads. This mantra can help guide you away from that inner critic and help you remember to seek the truth of the situation instead of focusing on what your anxiety might be telling you.

I can show kindness to myself when uncertainty feels difficult.

Self-compassion is one of the most important ways we can show up for ourselves when things feel uncertain. Use this mantra to help you reflect on this question: How can I practice being kind to myself today?

I can grow through what I’m going through.

There’s a lesson of growth in so much of what we go through. This mantra serves as your reminder that you will leave this season of uncertainty with an abundance of lessons, big and small.

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