To help you lean into vulnerability, this activity can support taking steps to deepen your “safe enough” connections over the next two weeks. You will begin by exploring the three focus areas for vulnerability practices and you will then be guided through recording what you have tried in the relationships that feel safest to you. Research shows that these investments in your personal growth and in your connections are worthwhile.

Grab a piece of paper, your journal, phone, or laptop, and work through the exercises below now — and over the coming weeks.

Part 1: Choose your practice

Think about the two or three people in your life that feel “safe enough” to share different parts of yourself with in Activity 1. Now, reflect on which of the following vulnerability challenges feels most personal to you.

  • Are you someone who has edited themselves in significant ways to feel more accepted? Take a look at column 1 below. 
  • Are you someone who minimizes their needs to feel like less of a burden? Take a look at column 2 below.
  • Are you someone who has doubted their thinking in relationships? Take a look at column 3 below.

Now, review the vulnerability practices in that column and identify which ones you want to try with one of the important people in your life. Over the next two weeks, use the practice log to journal about your experiences. 

Part 2: Vulnerability practice log

As you practice being vulnerable with others, pause to reflect on questions and track your progress and growth. Try these reflection questions:

  • Before: What was I feeling or thinking before I tried this?
  • During: What did I notice in myself as it was happening?
  • After: How did it go? How did this person respond? What did this moment tell me about this relationship or about myself?

As you try these vulnerability practices, choose one of these gratitude practices after each journal entry about your experience.

Gratitude practices

  • What is one thing you’re grateful for about the person you selected?
  • What is one thing you’re grateful for about yourself in this relationship?
  • What is one thing you’re proud of as you practiced being vulnerable?

Journal Entry 1: Today, I’m grateful for…

Journal Entry 2: Today, I’m grateful for…

Journal Entry 3: Today, I’m grateful for…

Journal Entry 4: Today, I’m grateful for…

Journal Entry 5: Today, I’m grateful for…

Continue your practice and track your progress. Learning to be vulnerable takes courage and time, and it’s worth it.

Explore all of the Relate pillar’s safety activities:

References

  • Haag, A., Bagrodia, R., & Bonanno, G. A. (2024). Emotion regulation flexibility in adolescents: A systematic review from conceptualization to methodology. Clinical Child and Family Psychology Review, 27(3), 697–713. https://doi.org/10.1007/s10567-024-00483-6
  • Lynch, J. M., Stange, K. C., Dowrick, C., Getz, L., Meredith, P. J., Van Driel, M. L., Harris, M. G., Tillack, K., & Tapp, C. (2025). The sense of safety theoretical framework: A trauma-informed and healing-oriented approach for whole person care. Frontiers in Psychology, 15, 1441493. https://doi.org/10.3389/fpsyg.2024.1441493
  • Podolan, M., & Gelo, O. C. G. (2024). The role of safety in change-promoting therapeutic relationships: An integrative relational approach. Clinical Neuropsychiatry: Journal of Treatment Evaluation, 21(5), 403–417.
  • Wylie, M. S., De France, K., & Hollenstein, T. (2022). Adolescents suppress emotional expression more with peers compared to parents and less when they feel close to others. International Journal of Behavioral Development, 47(1), 1–8. https://doi.org/10.1177/01650254221132777

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