1. Do your best to accept the feeling you are having rather than fight against it.  Anytime we resist and fight against our inner experience, it only worsens how we feel and makes us feel even more afraid of our feelings.  Instead, try to be less reactive to the feeling of vulnerability, noting to yourself that while you may prefer to feel differently, it is just the way it is in this moment.

2. Remind yourself that this feeling won't harm you, no matter how uncomfortable it may feel.  Try to provide a nurturing and supportive inner voice and remind yourself that you are okay, and you will continue to be okay, even though this feeling can be very uncomfortable.  Remind yourself that you can bear difficult and uncomfortable feelings, even if they are unpleasant at the time.

3. Detach a bit from the vulnerable feeling and see if you can get some distance from it, as though you were watching someone else experiencing this feeling.  Separate yourself from the feeling of vulnerability and observe this feeling without identifying with it.  Remind yourself that you are simply experiencing a certain feeling state, that it will pass, and that there are things you can do to help it pass more easily. 

 

4. Breathe deeply and ground yourself in the here-and-now reality as much as possible.  Remind yourself of the distinction between a feeling you are having and the truth of what is really happening.  You may feel deeply fearful and vulnerable, though it doesn't mean you are truly unsafe and unprotected.  High levels of anxiety distort our perception of reality.  Remind yourself to not believe in thoughts and perceptions that are based in fear and anxiety, as they distort the truth about you and the situation you are facing. 

5. Try to connect more to your inner core and heart center to find a place of peace and equanimity within you and imagine that being your place of safety that you can find refuge in (or create the image of another safe place that works better for you).  Then, imagine creating a circle of protective energy around you that acts as a boundary between you and the outside world.  This boundary is flexible and supportive of you in that it protects you from taking in anything that is overwhelming or negative, yet it allows positive energy to flow freely between you and others and allows you to relate to the world and those around you in an open and receptive way.

 

6. Focus your attention on things that help you to feel strong and supported. When we are feeling vulnerable, we often focus on things that disconnect us from our strengths and successes and our positive connections to others.  It is important to consciously direct your attention to all of the things that remind you of your many strengths and successes in life, which helps to ground you more in your competent and capable adult self.  It is also important to focus on the positive connections you have with others and the kindness and support that can often be found all around you if you are open and receptive to seeing it and receiving it.

 

7. Create a plan of action to help you mentally and practically prepare for the challenge up ahead.  Whenever we move into a planning and problem solving mode, we access more of our adult mindset and empower ourselves.