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EHP FYI
Newsletter from Employee Health Promotions
October Edition 2023
Vulnerability: Definition & Tips (from Brene Brown & Others)
What is vulnerability? (definition)
There are a lot of ways to define vulnerability. The term, ‘vulnerable’ means to be susceptible to emotional or physical harm. Another way to describe vulnerability could be “at-risk”. In the current article, you will be talking about emotional vulnerability, which is a large umbrella term that captures a few elements.
What is emotional vulnerability?
If we take the definition of vulnerable that you just read, emotional vulnerability would mean being susceptible to emotional harm or pain. At the root of it, this harm comes from your emotional experiences, especially the ones that are painful. Being emotionally vulnerable involves the process of acknowledging your emotions, especially those that are uncomfortable or painful.
Acknowledging vulnerability
The acknowledging piece is important because it is human nature to avoid experiences that hurt us or bring pain. Oftentimes, instead of fully experiencing and acknowledging an unpleasant emotional experience, we may do things that help us feel better. For instance, when you feel sad, you may call a friend for emotional support and ask for advice. When you feel angry, you may blow off some steam through healthy (e.g., going for a run) or unhealthy (e.g., drinking) habits. When you feel anxious, you may remind yourself that it’s all in your head and try to look at the situation differently.
Emotional vulnerability can be thought of as a two-step process.
The first is simply observing your emotion(s). For example, observe that you are feeling anger, sadness, or anxiety, without thinking about it or acting on it.
The next step is validating your emotions. How might you go about this? Validating your emotions would mean reminding yourself that it is okay to feel whatever emotions you’re going through. This means that there is no judgment or self-criticism. Again, this can go back to the emotion regulation strategy of emotional acceptance mentioned earlier, where you are actively engaging with your emotions.
The benefits of vulnerability
1. It can ease your anxiety.
You may be thinking that encountering painful emotions is a recipe for increasing anxiety, but in fact, it can do the opposite. Many people who suffer from chronic anxiety have the belief that feeling bad is harmful, and that negative emotions are to be feared. When you begin practicing vulnerability, you send a different message to your brain. When you begin acknowledging your emotions and allowing yourself to experience them, it’s a signal to yourself that negative emotions are not all that bad, which can reduce your overall anxiety.
2. It can strengthen relationships.
Vulnerability can strengthen relationships by building trust and intimacy. The first step is to be open and vulnerable to yourself by acknowledging your emotions, and then you can work your way up to being vulnerable with your loved ones, such as friends or a romantic partner.
3. It can help you become more self-aware.
By acknowledging your emotions and thought patterns, you begin to recognize your defense mechanisms and emotional blind spots. For instance, when I was younger I had stage fright and had difficulty overcoming my anxiety for class presentations. These feelings of anxiety were often ignored or repressed and contributed to my feelings of social anxiety. Even after I had gotten over my stage fright, I found myself still getting nervous or anxious when I would go to social gatherings. I couldn’t quite understand why this was, but when I realized I had never fully acknowledged and freely experienced the feelings of anxiety from when I was younger, it made sense. It is often the case that the more we try to push away painful emotions, the stronger they get.
Final thoughts on vulnerability
Vulnerability can be a difficult thing to experience. But, it's important to do so as being vulnerable can help you grow and improve your relationships. Hopefully, this article offered some strategies that will help you manage the experience of being vulnerable with more ease.
-By Arasteh Gatchpazian, M.A., Ph.D. Candidate, Reviewed by Tchiki Davis, M.A., Ph.D.
Employee Health Promotions
Everything needs a tune up now and then. Employee Health Promotions, made possible through a partnership with South Central Service Coop, has changed. This work, which focuses on the health and wellness of all Mankato Area Public Schools employees, will look very different this school year. In September, Site Representatives began the new work.
Know This: Your Site Representative
Add This To Your Calendar: November Gratitude Challenge, March 10K-a-Day, May Shake It Up.
Visit This: Employee Benefits page for details on resources available to you.
MAPS Flu Shot Clinic = 1 more chance for you in October
Mayo Clinic Hearty Turkey Chili
Serves 8
- 2 cups chopped zucchini
- 2 teaspoons olive oil
- 1 cup chopped onion
- 2 cups chopped celery
- 1 cup chopped bell peppers
- 2 teaspoons chopped fresh garlic
- 1 pound chopped cooked turkey
- 1 1/2 tablespoons chili powder
- 1 teaspoon cumin seed
- 2 cups diced canned tomatoes, no-salt-added
- 4 cups canned kidney beans, rinsed and drained
- 2 cups low-sodium vegetable broth
- 1 teaspoon brown sugar
Heat the oven to 475 F. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Saute over low heat until the onions are browned. Add the celery and peppers and continue to saute. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes.
Stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini. Cover and simmer for 15 minutes. Ladle into warmed individual bowls. Serve immediately.