Tips to Reduce Emotional Vulnerability

Emotional vulnerability is putting yourself out there, intentionally or unintentionally. Showing a part of yourself that you may feel sensitive about, exposing something that makes you feel seen by others. Like think about the last time you were emotionally vulnerable with someone.

Here are few tips for reducing emotional vulnerability :

Step 1 : Accumulate the Positives

  • Build positive experiences. Do pleasant things possible now and makes changes in your life so that positive events will occur more often by working towards goals, attending to relationships, and avoid giving up.
  • Be mindful of positive experiences. Focus attention on positive events that happen and refocus when your mind wanders to any distractions, regrets, or worries, participate in the experience and turn the mind.
  • Be unmindful of worries. Don’t think about when the experience will end, if you deserve it, or what will be expected of you now.

Step 2 : Building Mastery

  • Plan one or more activities each day to build a sense of accomplishments
  • Do something difficult, but possible plan for success, not failure.
  • If the first task is too difficult, do something easier today, gradually increase the difficulty over time.

Step 3 : Cope Ahead for Emotional Situations

  • Describe situation, check facts, be specific.
  • Decide what coping or problem solving skills you want to use, write out in detail, be specific.
  • Imagine the situation in your head vividly, and yourself in the situation, not watching it.
  • Rehearse in your mind coping effectively, exactly what you could do, your actions, thoughts, what you say, and how you say it.

Let’s clarify what being secure isn’t. It isn’t egotism that you use like a weapon to selfishly get your own way. It isn’t suppressing what you don’t like about yourself and achieving a confident self-image that doesn’t exist inside. It isn’t something that can be created through money, status, possessions, or any other material surrogate. There are countless people sitting in the lap of luxury who feel even more insecure than the average person. This is because the source of invulnerability is all inside, where you relate to yourself.

Reference : https://infographicnow.com/wp-content/uploads/2017/06/psychology-dbt-handbook-dialectical-behavior-therapy-dbt-is-a-form-of-therapy-created.jpg

32 Comments Add yours

  1. Rob says:

    I think the most important part of this post is to accumulate the positives. You absolutely have to dwell on and accumulate the positives in your life instead of the negatives. All of us are guilty of dwelling on the negative experiences and we forget the positive things that we have done or experienced too quickly.

    Liked by 4 people

    1. GS says:

      Yes that is true. Research shows that a positive attitude can heal the mind and body. Having a positive attitude: Helps reduce the effects of stress, so that you can manage stress instead of stress managing you. Maintain a journal of good things can help .

      Liked by 1 person

  2. Singhshma says:

    This is so cool. May I repost on my blog? 🙂

    Liked by 2 people

    1. GS says:

      Please feel free to share. I am glad you liked the article.

      Liked by 2 people

      1. GS says:

        Most welcome

        Liked by 1 person

  3. Hello! I just found your blog and must I say, I am fascinated! Your blog is just so amazing! I hope you like mine too but yours is just so unique! Good job👍🏻👍🏻

    Liked by 2 people

    1. GS says:

      Thank you for the kind words Aarushi.

      Liked by 1 person

      1. Welcome! You can check out my blog too! I started a cooking blog and I think you may like it❤️❤️

        Liked by 1 person

      2. GS says:

        Sure👍🏼

        Liked by 1 person

    1. GS says:

      Thank you for sharing

      Like

  4. Leisel says:

    This will be SO helpful to many people, as well as myself . . . especially me! Thank you. 😀

    Liked by 1 person

    1. GS says:

      Emotional vulnerability is the willingness to acknowledge you … to prepare you to deal with the threat, and you experience the emotion of fear. That’s a lot 😃

      Liked by 1 person

      1. Leisel says:

        I’m a willing learner. 😀

        Liked by 1 person

      2. GS says:

        That is wonderful.

        Liked by 1 person

    1. GS says:

      Thank you for sharing

      Like

    1. GS says:

      Thank you for sharing

      Liked by 1 person

      1. Always a pleasure to read and share your posts, Dear
        xoxox 😘💕🎁😊🌹

        Liked by 1 person

  5. Carol anne says:

    Great tips! Really good advice here! Thank you! Xx

    Liked by 1 person

    1. GS says:

      Emotional vulnerability is most often felt as anxiety about being rejected, shamed, or judged as inadequate. It has been defined by Brene Brown as “uncertainty, risk, and emotional exposure” (2012). Think about that for a moment. Uncertainty is a given in every day of our lives.

      Liked by 1 person

    1. GS says:

      Thank you for sharing

      Like

  6. meechypluto says:

    Know yourself and what you bring to the table

    Liked by 1 person

    1. GS says:

      Yes 🙌🏼

      Like

  7. gpavants says:

    Hi Garima,

    Very timely tips for everyone’s overall health. I like the steps you mentioned and even the half-steps if things take longer than anticipated.

    Thank you,

    Gary

    On Mon, Dec 28, 2020 at 10:32 AM Be Inspired..!! wrote:

    > GS posted: ” Emotional vulnerability is putting yourself out there, > intentionally or unintentionally. Showing a part of yourself that you may > feel sensitive about, exposing something that makes you feel seen by > others. Like think about the last time you were emotiona” >

    Liked by 1 person

    1. GS says:

      Being emotionally vulnerable means that you’re not emotionally stable enough to sustain a thriving, healthy relationship. Need to change that.

      Liked by 1 person

      1. gpavants says:

        That’s right.

        Liked by 2 people

      2. GS says:

        Glad you agree.

        Liked by 2 people

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