Practice of verbal awareness, or how language shapes thinking. According to the Sapir–Whorf theory of linguistic relativity, the structure and vocabulary of a language can influence how we categorize and perceive the world, especially in the domain of embodiment, where linguistic concepts are tied to bodily and sensory experience.
Many effects have been studied: having distinct words for colors improves color discrimination; ways of describing space influence navigation strategies; and in children, the development of an emotion vocabulary is associated with better emotion recognition. When children learn words for emotions, they classify facial expressions more accurately.
A lack of words can slow down or limit perception and understanding (!!!)
So, the key practical rules are:
1. Use a rich and differentiated vocabulary, not just a couple of words.
2. Think in continua and multisensory terms, rather than black-and-white judgments.
3. Focus on objective characteristics, not only subjective evaluation.
Let’s practice!
A) Instead of “tasty / not tasty.”
“A tasty carrot.”
Full description: crisp, with a distinct crunch when bitten; dense, requiring moderate chewing effort; fibrous, with a clear structure; juicy, releasing moisture while chewing; moderately sweet without cloying, with light earthiness; a balanced flavor without sharp peaks; a fresh vegetal aroma with root and soil notes and subtle herbal.
Sensory dynamics over time: a sharp crunchy onset, gradual unfolding of sweetness, and a fading taste with a clean, slightly dry finish.
How this works: pleasure increases; focusing on physical properties reduces emotional overvaluation of food; this strengthens satiety signals and reduces automatic overeating.
B) Instead of “I feel good – I feel bad.”
“I was offended, I feel bad.”
Full description: bodily sensations (objective signals): tightness in the chest, especially behind the sternum; tension in the throat, a “lump” sensation; stiffness in the shoulders and neck; a slight feeling of cold or heaviness in the body. Impulses: an impulse to withdraw and become silent; a desire to avoid contact; an impulse toward passive aggression; a tendency to hold the situation in memory. Thoughts (observable cognitive patterns): “I was treated unfairly,” “I wasn’t appreciated,” “He/she should have behaved differently.” Ruminations: repeated replaying of the episode; narrowing of attention to details that confirm the offense. Feelings: sadness, disappointment, low-intensity anger, vulnerability, a mild sense of loss.
Why this works: differentiation reduces emotional reactivity; separating “sensations – thoughts – impulses” weakens automaticity; the state stops being “I = the offense” and becomes a process.
Quick mental self-check.
1. My thoughts.
What am I thinking about right now?
What thoughts am I going through? Is there any rumination? Could you write down your thoughts on a blank sheet of paper?
2. My body.
Is my body relaxed? Where is there tension now (eyes, jaw, neck, shoulders, lower back, pelvis, legs)? Are there any uncomfortable bodily sensations?
- check the tension in the eye area (blink to check the ease of blinking),
- and tension in the jaw muscles (upper teeth should not touch the lower ones;
- try chewing gum or exhaling slowly through closed lips; you can slowly move the jaw from side to side, up and down),
- neck tension – slowly move the head right-left, up-down (making sure there is no resistance),
- ensure that shoulders are not raised (try to lower them),
- relax the lower back (move the pelvis).
3. My emotions and feelings right now.
What am I feeling? Name and define the emotion and its intensity and details. Write it down.
4. My impulse.
Where is my basic behavioral impulse directed?
“5F”:
- freezing (I freeze, don’t move, but observe everything),
- fidget (nervously shake and worry),
- flight (want to escape from here, escapism),
- fight (wish to destroy everything and everyone),
- faint (want to shut down).
Experiments.
1. Check if all these state measurements are synchronous or directed in different directions and in conflict. What causes the conflict? Conflict of aspirations? Struggle with reality? Align them together and synchronize.
2. Pull in different directions.
One strong thought to change the mood.
One exercise or stretching to invigorate the body.
One emotion to repaint the mood.
One positive impulse - follow your values to synchronize your behavior.