The Power of Words and Their Impact on Our Mental Health
Prepared by: Shoko Omori, MA, Registered Clinical Counsellor in Vancouver, BC
Words carry immense power. They shape our thoughts, emotions, and, ultimately, our reality. Internal stressors—those pressures that arise from within—are often triggered not by the events themselves, but by how we interpret them. For example, when we receive negative feedback, it’s easy to spiral into self-criticism, feeling like we’ve failed. But here's the key: our interpretation of these experiences determines the level of stress we feel.
Negative Self-Talk vs. Positive Self-Talk
Self-critical narratives, or negative interpretations, have been shown to increase stress and even contribute to mental health challenges like depression. On the other hand, positive self-talk—rooted in self-compassion—acts as a shield against stress, immediately boosting our mental well-being. By shifting the way we speak to ourselves, we can dramatically improve our emotional health.
The Power of Language: A Japanese Perspective
In Japanese culture, we have a concept called "Kotodama," the belief that words hold a spiritual power that can influence reality. This belief aligns with an interesting study conducted by Japanese researcher Masaru Emoto. Dr. Emoto and his team utilized words like “thank you” and “you fool” on different containers of water. The research demonstrated that positive phrases created beautiful, symmetrical crystals in water, while negative words resulted in chaotic, disorganized structures.
Since our bodies are primarily composed of water, approximately 60%, this suggests that our thoughts and emotions can significantly affect our health and well-being. By harnessing the power of positive words, we can nurture a more balanced and healthier self.
Rewiring Our Brain with Language
The narratives we choose to embrace—whether they are self-critical or self-compassionate—shape our neural pathways. When I think about how these pathways strengthen over time, I visualize creating channels in the sand at the beach. Initially, the water moves slowly through the paths, but the more you pour water, the deeper and more defined those paths become. Similarly, when we repeat certain behaviors or thought patterns, the neural pathways in our brain become stronger, making those habits more automatic.
If we consistently use negative words, we deepen the negative pathways, making it harder for positive thoughts to take hold. This is why switching to a positive, self-compassionate narrative is essential for our mental health. The more we practice, the more we strengthen those positive pathways.
Cultivating Self-Compassion
Self-compassion fosters resilience and boosts self-esteem. By treating ourselves with kindness, we can replace negative narratives with more balanced, compassionate ones.
A Tool for Self-Compassion, Self-Compassion Break:
This exercise is useful when you are going through a stressful situation or feeling self-critical.
1. Acknowledge the struggle: Start by noticing what you are experiencing. You can say to yourself, "This is a moment of suffering" or "I'm feeling overwhelmed right now." Recognizing and naming the difficulty helps bring awareness to it without judgment.
2. Remember that suffering is part of life: Say to yourself, "Suffering is part of the human experience" or "I'm not alone in this; everyone struggles." This helps remind you that it's normal to face challenges and that you're not isolated in your experience.
3. Be kind to yourself: Place your hand over your heart or another soothing gesture and say something supportive, such as, "May I be kind to myself in this moment" or "It's okay to be kind to myself when things are hard." You can adapt the wording to what feels natural for you.
4. Ask what you need: Consider what would help you in the moment. Is it a break? Talking to someone? Some self-care? Gently remind yourself that you deserve kindness.
This exercise breaks the cycle of self-criticism by fostering kindness.
It normalizes difficult experiences by acknowledging that others also face challenges.
Self-compassion has been shown to reduce stress, anxiety, and depression, promoting a healthier emotional state.
You can practice this exercise whenever you notice you’re being hard on yourself or during moments of emotional struggle.
The way we speak to ourselves matters. Words shape our reality, influencing our mental and emotional health. By shifting from negative, self-critical narratives to more positive, compassionate ones, we can reduce stress and create a healthier mindset. Though it may take time to rewire our thought patterns, the benefits are profound.
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References
Chen, W. (2012). Immediate effects of positive self-talk on stress and speech performance. Master’s thesis. 4191. https://doi.org/10.31979/etd.xyhx-b8n9
Pitkanen, M. (2018). The experiments of Masaru Emoto with emotional imprinting of water. ResearchGate. https://doi.org/10.13140/RG.2.24273.07524
Rockman, P., & Hurley, A. (2015). Self-compassion and mindfulness. The Center for Mindfulness Studies.
Thomas, S. J., & Larkin, T. (2019). Cognitive distortions in relation to plasma cortisol and oxytocin levels in major depressive disorder. Front Psychiatry. 10(971). https://doi.org/10.3389/fpsyt.2019.00971