Embracing Vulnerability When You Feel Scared To Open Up

Vulnerability almost always feels uncomfortable at first, even when you have a deep desire to share your heart with others. These affirmations and journal prompts are intended to help you better understand your fear of emotional vulnerability and encourage you to open up about your thoughts, feelings, and concerns. Sit down with a notebook and pen for a few minutes, write without judgment, and take breaks as needed. We’ll explore themes like understanding attachment styles, opening up in a relationship, and expressing concerns to your partner.

Moments when you may feel vulnerable

• When you want to tell your partner how you feel, but you’re not sure how they’ll react
• When you’re worried that your thoughts or emotions won’t make sense to others
• When you’re scared of being judged, criticized, or rejected
• When it’s hard to put what you truly think or feel into words
• When you worry that people might not accept all parts of you if they knew more of your story.
• When you’re concerned that sharing your opinions might affect others.

• What emotions come up when you think about trust? Write about how you can validate and honor those feelings without judgment.
• What is one thing you have been holding back from saying to a friend or partner? Write down what you would say and then write down how you would like your partner to respond.
• What fears come up when you think about being fully seen by your partner?
• Write about a time you were vulnerable with someone, and it was met with compassion and support.

• Vulnerability is a strength, not a weakness.
• Honest conversations bring me closer to the relationships I want.
• I release fear and choose trust when expressing myself.
• I can learn new ways of connecting with others that support my growth.
• My needs and feelings are important and deserve to be expressed.
• The more I open up to others, the easier it becomes.
• Sharing my true feelings is brave.
• My vulnerability allows me to foster authentic connections.

• "What I am is good enough if I would only be it openly." - Carl Rogers
• "Discomfort is the price of admission to a meaningful life." - Susan David
• “Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path.” - Brene Brown
• “What happens when people open their hearts? They get better.” – Haruki Murakami
• “The strongest love is the love that can demonstrate its fragility.” – Paulo Coelho
• “When we were children, we used to think that when we were grown-up we would no longer be vulnerable. But to grow up is to accept vulnerability... To be alive is to be vulnerable.” – Madeleine L'Engle
• “We are at our most powerful the moment we no longer need to be powerful.” – Eric Micha'el Leventhal
• “It’s very hard to have ideas. It’s very hard to put yourself out there, it’s very hard to be vulnerable, but those people who do that are the dreamers, the thinkers and the creators. They are the magic people of the world.” – Amy Poehler

Moving forward

Many people fear vulnerability due to concerns about being judged, criticized, or rejected. Still, being heard, understood, and loved for who you are can be deeply rewarding, so working toward more openness in your relationships may be worthwhile. While journaling may not be a quick fix, it can serve as a stepping stone toward increased vulnerability. For additional support, get started with online therapy, where you can connect with a therapist who truly understands you.

If journaling brings up overwhelming feelings, support is available. Please see our Get Help Now page for more resources.

For more support in embracing vulnerability, take a look at the articles below:

How To Practice Vulnerability In Relationships

Practicing Vulnerability: The Benefits Of Being Vulnerable

How To Approach Vulnerability For Authenticity, Resilience, And Connection

Learning How To Open Up To People: A Guide

Struggling To Open Up: Learning To Share Your Thoughts And Feelings