Defined as the feeling of not being able to defend yourself against harm, vulnerability often coincides with operating at a diminished capacity which restricts your ability to cope with adversity and challenging situations. For many, vulnerability can be either physical, social, financial, or psychological. Those of us battling chronic illness can experience all four of these.

Long term illness conditions are commonly synchronous with physical pain, weakness, tiredness, and reduced mobility. Chronic conditions can also leave you feeling too drained to go out and interact with family or friends. Disruptions to one’s career due to chronic illness usually have a negative impact on earning potential and finances. Uncertainty about one’s medical status and the loss of who one once was can trigger negative emotions.

Consequently, chronic illness is often regarded as the catalyst for all four forms of vulnerability. Physical vulnerability carries the possibility of becoming inactive. Social vulnerability can lead to a life of isolation. Financial vulnerability increases the risk of not being able to afford even basic needs. Psychological vulnerability is the potential first step toward an emotional downward spiral.

Coping with vulnerable feelings is a battle we have all faced at some point and at times it feels easy to cave in to despair. However, there are ways to manage them. They can be accepted, maximised, and used as a tool for building resilience. Trying one or many of the following approaches can help you accomplish this.

6 Positive Psychology Exercises

The following six exercises have been shown to help handle vulnerable feelings and build resilience during chronic illness:

1. Mindfulness

Sit for brief periods each day and allow yourself to experience fully what vulnerability feels like. Focus on where you physically experience the feeling, whether it be your head, neck, shoulders, chest or somewhere else.

Let yourself accept it and come to terms with it. Trying to resist it is likely to create further anxiety. However, learning to become comfortable with it can empower you to work through it. In addition, taking slow deep breaths will relax you too.

2. Forgiveness

This can include writing a short forgiveness note to yourself. It does not have to be more than a few paragraphs. The act of forgiveness can help stop you from beating yourself up from feeling vulnerable. Scale back on the expectations of yourself.

3. Find a Personal Retreat

Think of one place you can go where you feel less vulnerable. Maybe there is a location that brings back fond memories. A personal retreat spot helps you find inner peace and reconnect with yourself. Examples may include a bedroom, coffee shop, park bench or beach. Finding such a place can help you feel both secure and invigorated.

4. Flow

More commonly known as getting in the zone. This is the mental state achieved by becoming fully immersed inactivity to which you can give your full attention and focus to. This can often lead to an increase in energy, as well as feelings of enjoyment and empowerment. Consider an activity that your physical condition will allow. Maybe you will have to modify the intensity or duration.

Is there something you have recently enjoyed?

Is there a past enjoyment in which you have not participated for a long time? Perhaps there is something which you have always wanted to do but never tried before?

5. Strengths Identification

Even though you may be operating at a diminished capacity brought about by chronic illness, it doesn’t mean that you are without strengths.

Take some time to identify and write down strengths you might still possess.

Have any new strengths evolved because of your illness?

Maybe you have some dormant strengths which have yet to develop. Examples of this may include your ability to come to terms with vulnerability, acceptance, resilience, or adaptability. Celebrate what makes you strong in this period of vulnerability.

6. Reflection

Now is the time to permit yourself to slow down, take time out and savour what is around you. Take it all in. Think about what the illness experience is teaching you. What are you learning about yourself? Identify if your values have changed at all. Are you able to derive any new meaning from this?

We invite you to share your feedback with us. Have you tried any of these before? Have you tried anything different? What has worked for you? What has not worked?

Is there anything else you would like for us to cover?

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As always, if you are experiencing any severe medical or psychological symptoms, we always recommend you speak directly to a qualified professional.

Thank you for checking in with us and we’ll see you again soon.