This World Mental Health Day, I want to share a personal story about how one small, seemingly harmless word – “just” – challenged my thinking, changed my self-perception, and reminded me that the language we use doesn’t just shape how others see us, it shapes how we see ourselves too.

A couple of years ago, during a meet and greet in Manchester, I vividly remember that I was asked about my early career journey – I had worked as part of the Central Office of Information (COI) for a period in my early twenties – but without thinking, I quickly replied, “Oh, I JUST worked for the Government.”

They smiled and said; “Why did you say ‘just’?”

And, that simple question stopped me in my tracks.

You see, if I’d have removed the word ‘just’ – the sentence transformed – “I worked for the Government” – so much stronger, confident and the truth!

On reflection, I soon realised that I’d been using this one word a lot, and it made me realise how often I’d been unconsciously diminishing myself in the process.

I started noticing it everywhere…

“I just support with….”

“I was just the communications manager.”

“I’ll just finish this spreadsheet.”

“I just wanted to see if you were ok.”

Now, remove the “just.”

“I support with…”

“I was the communications manager.”

“I’ll finish this spreadsheet and then get back to you.”

“I wanted to see if you were ok.”

Instantly, these statements sound more assertive, assured, and unapologetic.

The word “just” has an essence of apology about it – an undercurrent of minimising, as though we’re afraid of taking up too much space. It’s a word that can make us sound unsure, defensive, or even embarrassed about our worth.

Since then, I’ve made a conscious effort to drop “just” from my language. It’s not easy – old habits and self-doubt die hard! But it’s one of the simplest, most powerful changes you can make to shift your mindset and your communication.

Because here’s the thing – words matter. The way we speak to others, and ourselves (we are listening too), shapes; how we show up in life and business, how we’re perceived, and ultimately, how we feel about our own abilities.

Ahead of this World Mental Health Day, I invite you to listen to the words you use – especially the ones you use about yourself.

Language can be one of the most subtle forms of self-sabotage, but also one of the most powerful tools for self-empowerment.

Removing a single word like “just” can shift your mindset from apologetic to assured.

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