😨 Vulnerability Factors 101

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Hey there! Welcome back to The Flow by Flocus. If you’re new around here, welcome! 👋  You can catch up on our previous editions right here.

This week: Recently, we talked about “vulnerability factors”. This week, we’re diving deeper into what they are, how they affect your life, and how to tackle ‘em. Let’s dig in!

😮‍💨 What Are Vulnerability Factors?

A vulnerability factor is anything that puts you at risk of performing less than 100%.

This concept comes from dialectical behavioral therapy. It’s typically used as a first step for reflecting on an extreme emotional reaction. But you can also apply it more broadly to regulate yourself in difficult situations.

Identifying and managing vulnerability factors is a superpower. Why? Because we’re often way too hard on ourselves.

When we fall short, we automatically think we’re just “not disciplined” enough — when, actually, we’re dealing with loads of legitimate stressors at once.

Knowing what those stressors are and addressing them can help you feel more balanced, even if you can’t fix whatever problem you’re having right away.

Before we walk you through the how-tos, let’s take a closer look at some examples of vulnerability factors.

🚨 Examples of Vulnerability Factors

🧠 Internal

• Hunger

• Poor sleep

• Physical symptoms

• Trauma and triggers

• Thoughts and emotions

🌍 External

• Living in a noisy or unsafe area

• Emergencies or illnesses affecting loved ones

• Expectations from others at work, school, or home

• Arguments and other relationship issues

• World news and current events

Now that you’ve got some real examples, let’s explore how to identify and manage your vulnerability factors.

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Now, here’s how to manage your vulnerability factors!

💝 How to Manage Vulnerability Factors in 4 Steps

The goal isn’t to eliminate vulnerability, but to reduce it.

Unlike some of our techniques, this one can be applied on the go as well as at home. Here’s how.

🕵 Identify your vulnerability factors

Simply knowing that you’re experiencing vulnerability factors in this moment gives you clarity.

Take some time to identify anything that’s potentially making you vulnerable right now.

If you’re not in a place where you can sit down and address everything fully, run through your vulnerability factors in your head instead.

⏸️ Pause

Before you launch into “fixer” mode, take a moment to just exist, in your vulnerable state.

Whatever thoughts or feelings come up during this time, let yourself just feel them all. Notice any sensations in your body, releasing any judgments that crop up.

If you’re pressed for time or not in a space where you can pause for an extended period, even a single deep breath can help steady your nervous system.

When you feel ready, you can move on to the next step.

🤲 Gently address what’s in your control

Remember, you’re vulnerable right now, so you can’t perform at 100%. Release any expectations that you can.

If it helps, try estimating what percentage you can operate at. Maybe it’s 85%, maybe it’s 35%, maybe even a flat 0%.

Once you know where you are, take the first steps toward addressing what’s in your control. (We’re using internal factors for our examples here, since you may not be able to do anything about the external stuff.)

• Hunger: Eat something that’s appealing to you, even if it’s “unhealthy”

• Sleep: Put on an eye mask and simply rest your eyes for a moment

• Noisy environment: Listen to music in your headphones, or go to a quiet space like the library

💆‍♀️ Self-soothe for things outside your control

ICYMI, we talked about self-soothing last week, which is all about making yourself feel better in times of stress when you can’t do anything to “fix” it.

Using your 6 senses (including movement), try some short activities that feel good to you. For a more detailed rundown, read our newsletter from last week!

🪅 Flocus Picks

A curated list of things worth sharing.

• Your Guide to Vulnerability Factors (Article) — More insights on the science behind vulnerability and ideas for reducing it

• Emotions & Physical Vulnerability (Video) — This short clip from the Dialectical Behavioral Therapy channel walks you through vulnerability area by area, making it perfect for beginners

• meditative guitar (Playlist) — Reset and recharge with this 5-hour mix of instrumental guitar

✨ Flocus: Your Personal Productivity Dashboard

Recognizing your vulnerability factors is the first step, and creating space for calm is the next. With Flocus, you can build your own grounding rituals through gentle reminders, calming ambient soundscapes, and a centered space to reset between tasks.

Go to Flocus

If you read this and you thought, “Wow, I’m actually vulnerable a lot of the time,” know you’re not alone. Chances are you’re vulnerable way more often than you think. So give yourself grace, space, and understanding.

What’d you think of this topic? How do you deal with vulnerability factors? Share your thoughts in the replies!

Until next Sunday,

Flocus Team