Trauma-Informed Truth: You are Strong Enough to be Vulnerable

I invite you to notice the feeling you have when I say vulnerability is strength! Does it feel like a pit in your stomach? A lump in your throat? Does the idea of being vulnerable scare you?

I am asking you to think about what’s not working for you in your life. Have you been trying to handle everything yourself? Do you think that is what strong people should do? Are you keeping secrets so that others only know the person you think you’re supposed to be? Are you trying to seem “perfect”? Are you numbing your feelings through drinking or getting high, starving yourself, Self-harm, or another coping mechanism—all of which just results in more trauma, loneliness, shame, pain and lack of connection?

I invite you to consider a new way of presenting yourself to the world—with authentic vulnerability!

True Vulnerability

Because, true vulnerability creates and deepens an authentic connection. Also, it enhances and lightens your load in life. Vulnerability means not having to wear a mask in front of others and not having to “be” someone. Vulnerability feels like a relief. And vulnerability expressed while feeling safe, stable, and present, it feels freeing and exhilarating, and continues safety in your life!

Imagine being able to say or do anything—and still feel loved and accepted.

These feelings of freedom and safety happen when you live from a place within yourself that has experienced secure attachment. These feelings also are what happen your feelings are emotionally held in securely attached relationships. And guess how those relationships are formed? You got it—through vulnerability.

Why should I be vulnerable? It has gotten me hurt in the past.

If you didn’t have safe, secure relationships in childhood, vulnerability is probably really hard for you. Perhaps it even feels dangerous. Perhaps impossible. But as we have spoken about before in prior articles, you can build these healthy relationships in adulthood. SAFELY!

Daily in my office, I hear that vulnerability is weakness. I hear from individuals that problems should be solved independently and if not, they are weak and there is something wrong with them. Because they haven’t been able to pull themselves up by their bootstraps and “be strong enough,” they’ve failed. Interestingly the path forward begins with approaching the problem in almost the exact opposite way from before – with self-compassion.

Many think feelings are the f-word and have come to therapy as a last resort. In the past, they often learned that feelings were used, manipulated, or ignored. They didn’t matter. Many feel pretty beaten down before they even consider therapy, because they don’t think asking for help or seeking connection will work. Unfortunately, therapy isn’t top on the list for most people—yet—but I’m working towards a future where it is.

You are trying to protect yourself.

I understand. You feel it’s not safe to be vulnerable. It’s scary, and in the past, it could have resulted in abuse, manipulation and pain. If our past relationships hurt us, we live with that pain in our bodies until it’s healed. When vulnerability has proven to be unsafe, protective parts show up to keep us safe.

But we are wired for connection. As humans, we cannot thrive in a relationship with another person, unless we are sharing our authentic selves. Authentic relationships require us to be there and hold safe space for others, and also to give of ourselves so they can hold safe space for us. By healing ourselves, and our past traumas, we can move forward. We can learn how to move past the protective parts and be vulnerable in secure relationships. Showing our true self to others allows us to live a richer life and heal from past traumas.

“Connection is why we’re here; it is what gives purpose and meaning to our lives.”

― Brené Brown, Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

Avoiding vulnerability at all costs and, therefore, connection only reinforces living our lives from a place of fear, likely from past trauma. Living in the present, which with work toward healing, can feel less painful, less badly, and safer!

I want you to know:

You can be vulnerable—and safe—at the same time!

Developing and noticing safe relationships (with yourself, and others) you will create a place where safety and vulnerability can exist together. Here’s what I mean:

  • Unsafe vulnerability: There may have been times in the past when you were vulnerable with people who were supposed to be safe, but weren’t. The relationship and the lack of safety continued because of loyalty (perhaps because they were a caregiver). Perhaps you began to think this is what you must tolerate in life, which resulted in new relationships with unsafe people, and the trauma cycle happens again.
  • Safe vulnerability: The goal is to develop and have relationships that provide safety in being authentic and vulnerable, which include empathy and care. This means the other person will hold your feelings, not invalidate or manipulate them, which creates a safe space in a relationship. Remember how Elton John and Freddy Mercury went towards the securely-attached relationships in their lives when they were ready for help and healing. With relationships that provide secure attachment, that person will always be there for you. The helpers are the people with whom it’s safe to be vulnerable.

I’m NOT suggesting you be vulnerable with everyone. You (and they) have to be safe, and trusted, in order for vulnerability to improve your life. I’m hoping that you can begin to notice the safe relationships in your life—including the one with yourself! I am hoping we can work to help you build more safe relationships in your life. To believe you deserve safe relationships. To believe you deserve to have your vulnerability compassionately held!

Vulnerability Statements

Though they may feel true for you at the moment, these statements are false:

  • Vulnerability is weakness
  • Being vulnerable is bad
  • Relationships are unsafe
  • Feelings are bad
  • You’re supposed to be able to take care of yourself without help
  • You’re supposed to do it perfectly
  • Men who have feelings are weak

 What is true?

  • Vulnerability is not a bad word. It means strength!
  • Vulnerability is strength!
  • Vulnerability allows you to be present for relationships!
  • Vulnerability makes you human
  • Vulnerability can lead to rewarding relationships
  • Vulnerability heals trauma

Wouldn’t this feel like a relief?

If you could be authentic, own who you are, and admit you don’t always do it perfectly? (No one does!) What if you could compassionately understand you are human? If you could let the walls down and build relationships based on genuine connection? The fact is, it’s really hard to connect to a person who’s not authentic because that relationship would be based on an image or a falsehood, a mask! A great relationship with others and yourself must have authenticity, vulnerability, empathy, compassion, connection, growth and imperfection. Relationships heal.

Where to start?

Admitting that you need support—that you don’t have all the answers on your own—is an incredible first step toward allowing people to connect with you. Embracing the vulnerability will help you build a brighter, more peaceful, more rewarding future for yourself.

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”― Roy T. Bennett

The freedom that comes from vulnerability starts with a secure relationship. For many, this first secure relationship begins in therapy, where you can learn how to build safety—and then bring that knowledge and safety inside yourself to other relationships in your life. This is done through the three stages of trauma-informed care.

Ready to embark on a therapeutic relationship? We can help, contact us at 703-518-8883 or email

More Resources:



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What happens when children witness disaster in the news, movies, or real life? It’s only natural for them to feel worried, unsafe, and scared. Adults could feel this way too. Children’s television host Fred Rogers explained how his mother taught him to restore his own sense of safety and stability when witnessing a catastrophe:

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Some of my clients have called feelings “the other f-word.”

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Sometimes people will describe someone’s trauma as “Big T (Big Trauma)” or “Little T (Little Trauma)”—and today, I’m calling for an end to this type of nomenclature.

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