THE JOURNEY OF VULNERABILITY - A PATH TO DEALING WITH DEPRESSION

"Vulnerability is the key that unlocks the door to authenticity and human connection. It is in the courage to expose ourselves, to show our imperfections and vulnerabilities, that we find true strength and growth. Just as a plant needs sunlight to flourish, we need vulnerability to cultivate genuine relationships and achieve a deeper understanding of ourselves and others. In life's journey, embracing our vulnerability is embracing our humanity and finding the path to healing and wholeness." (Marcello de Souza)

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Vulnerability is a powerful and often underestimated tool in our personal journey. It has become a fundamental ally in my battle against depression. From the beginning, I realized that my vulnerability was not just a weakness to be overcome, but rather a strength that allowed me to face life's challenges head-on.

Throughout this article, we will explore how the practice of vulnerability has become an essential part of my process of dealing with depression, and how this understanding has transformed my perspective on myself and the world around me. Let's dive into this journey together, exploring the highs and lows, and discovering how vulnerability can be a powerful catalyst for emotional healing and growth.

As we delve deeper into the intersection of vulnerability and depression, it becomes evident that excessive vulnerability can contribute to the development or worsening of depression.

When we allow ourselves to be too vulnerable without proper boundaries and emotional support, we risk exposing ourselves to emotional wounds that can be difficult to heal. The lack of adequate barriers can leave us susceptible to criticism and rejection, fueling a cycle of self-criticism and self-isolation that are common characteristics of depression.

On the other hand, learning to deal with depression through the practice of vulnerability can be a powerful tool for self-healing. By recognizing and accepting our own vulnerabilities, we begin to cultivate a more compassionate and gentle relationship with ourselves. This may involve sharing our thoughts and feelings with trusted others, seeking professional support when needed, and developing healthy coping strategies to deal with the emotional challenges that arise along the way.

The practice of vulnerability also allows us to cultivate more authentic and meaningful relationships, which in turn can strengthen our support system and provide us with a sense of belonging and connection that are crucial for our mental health. By recognizing that we are not alone in our struggles and that it is safe to share our vulnerabilities with others, we can begin to dismantle the stigmas and taboos surrounding depression and seek the support we need to move forward.

The fact is that when considering the role of vulnerability in the context of depression, it is important to remember that being vulnerable is not a sign of weakness, but rather of courage and authenticity. By embracing our vulnerability with compassion and acceptance, we can transform it from a source of pain into a source of strength, empowering us to face life's challenges with more resilience and compassion, both for ourselves and for others.

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The Practice of My Vulnerability

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Perhaps it has truly been the practice of my vulnerability that has become one of the most useful and effective tools in helping me deal with this affliction that insists on knocking at my door, called depression. At first, I didn't understand much about being vulnerable, but over time I learned how it can make us better, as it constantly allows us to see how our certainties are not so certain, our truths are not so true, and our beliefs are far from being the most certain to believe in.

One of the greatest lessons I've learned in recent years is that vulnerability doesn't mean exposing ourselves to everything and everyone, nor does it represent a catharsis, or that we should be open to everything and everyone. Vulnerability is fundamentally formed by reciprocity and trust, and there must also be boundaries.

From experience, I learned that no overexposure brings anything good to self-esteem, self-confidence, and self-acceptance.

I learned mainly in recent years that vulnerability has to be related to sharing experiences with those people who have won our hearts and therefore there is permission for this sincere exchange because it has to do with the bonds of friendship, through the harmonious relationship, which naturally allows one to earn the right of the other to listen to the experienced stories because they cultivate healthy relationships, because there is genuine trust, mutual empathy, and reciprocal sharing.

Being vulnerable and being open through reciprocity are integral parts of the process of building trust.

Now, if we are fully open to vulnerability for everything and everyone, there will be no empathy, it will generate distrust, and probably lead to isolation. Even though it may seem contradictory, the open and limitless exposure of vulnerability is yet another way to shield ourselves from true vulnerability. In other words, this means that we start to use it as rhetoric to deal with self-interest, whether to feed neediness, opportunism, the need for attention, or even to fill existential voids.

It can also be said that to achieve this full state of vulnerability, we need someone who can be there with us; it was not meant for a solo journey. Continuous support is necessary as it is related to the values we are continually building, and therefore, we need someone to support us without judgment to achieve new ways of seeing and being with life. It is a daily exercise in self-awareness.

We need a hand to lift us up when necessary and to occasionally show us how brave we are for practicing vulnerability.

In this sense, I say this also from experience: many people, like me, know very well how to help others, but they struggle to find mechanisms within themselves to also ask for help. At this point, it was with the help of a friend who made me realize this, and then vulnerability became decisive for my journey.

It was when I realized that I needed to learn to receive any and all help wholeheartedly; it was then that I recognized the need to have an open heart to receive as well as to give. After all, whether consciously or not, if at any moment we attach judgments to any kind of help, we will certainly also be attaching judgments to the help we are offering.

Being vulnerable also means knowing how to say no, setting boundaries, and openly showing everything that brings joy, but also everything that hurts. After all, if we are being vulnerable with others, it is because we are sure that they deserve our trust and our heart, and the people who help us become better are also the ones we can truly count on. They are never the critics who point fingers at us when we fail. They also don't care about you in the most sublime sense of the word. They are the ones we can count on, being present together in the battle as well as in moments of victory, whether physically present or not, they will always support us or help when necessary, holding our hand if needed.

Nothing has transformed my life more than realizing that it is a waste of time seeking approval from others, trying to demonstrate more than I am, or measuring my worth by the weight of people's reactions who don't even care about me.

Finally, the journey of vulnerability can be one of the most valuable tools for dealing with depression. Throughout this article, I hope you have realized how vulnerability allows us to recognize our limitations, accept our emotions, and cultivate meaningful connections with others. By practicing vulnerability, we create space for personal growth and emotional healing, building a solid foundation to face the challenges of depression.

Therefore, it is essential to recognize the role of vulnerability in the process of dealing with depression. By allowing ourselves to be vulnerable, we can find strength in authenticity, self-acceptance, and connection with others. It is a reminder that we do not have to face depression alone, and there is power in shared vulnerability.

By practicing vulnerability, we can transform our relationship with depression, finding hope, healing, and growth. May we continue to explore this journey of vulnerability with courage and compassion, knowing that it is an important step towards inner peace and emotional well-being.

Moreover, depression is a malady that takes us to the depths, but when we learn to deal with it, we begin to perceive who loves us and what love truly is, regardless of the outcomes we may achieve. It made me realize that it was the lack of courage to be vulnerable that pushed me towards it. And it is precisely by practicing vulnerability today that I learn every moment about life in this world that does not move out of my way. Does it make sense to you?

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Some exercises to practice at home:

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The exercises I suggest can be adapted and personalized according to the individual needs and preferences of each person. Feel encouraged to try them out and find what works best for you. So, here are some suggestions for self-reflective exercises on the theme of vulnerability and depression:

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1.????? Gratitude Journal: Set aside a few minutes every day to write down three things you are grateful for. This can help increase your awareness of the positive things in your life, even during difficult times.

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2.????? Letter to Yourself: Write a letter to yourself expressing your emotions, fears, and challenges. Then, write a compassionate and encouraging response to this letter, as if you were writing to a friend going through the same thing.

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3.????? Loving-Kindness Meditation: Dedicate a few minutes every day to practice loving-kindness meditation. Visualize yourself during the meditation surrounded by love and compassion, and then extend that feeling to others around you. This can help cultivate a sense of connection and empathy with yourself and others.

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4.????? ?Achievement List: Make a list of your accomplishments, big and small, throughout life. This can help remind you of your strengths and abilities, even when you feel vulnerable or discouraged.

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5.????? ?Mindful Breathing Exercise: Practice mindful breathing exercises to help calm the mind and reduce stress. Try the 4-7-8 breathing technique: inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds.

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6.????? Creative Visualization: Take some time to visualize a place or situation where you feel safe, comfortable, and happy. Focus on all the sensory details of that place, such as colors, sounds, and smells. This can help calm the mind and reduce anxiety.

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7.????? Self-Reflection Exercise: Set aside time regularly to sit and reflect on your experiences, emotions, and thoughts. Ask questions like "How am I feeling right now?" and "What can I learn from this experience?" Write down your reflections in a journal to track your progress over time.

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Finally, here are some questions you can use as a reference to create your own personal journal:

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1. How am I feeling today?

? Describe your current emotions and feelings, including anything that is causing you stress, anxiety, or happiness.

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2. What were the highlights of my day?

? Identify positive moments or achievements that occurred during the day, no matter how small.

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3. What challenges did I face today?

? List any obstacles, setbacks, or difficulties you encountered and how you dealt with them.

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4. What did I learn today about myself?

? Reflect on your actions, reactions, and thoughts throughout the day and consider what they reveal about your personality, values, and goals.

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5. What am I grateful for today?

? List three things you are grateful for today, from small to large, to cultivate a sense of appreciation and positivity.

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6. What can I do better tomorrow?

? Identify areas in your life that you would like to improve and think of specific actions you can take to make progress.

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7. What are my short-term and long-term goals?

? List your personal and professional goals and consider what you can do today to move closer to them.

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8. How can I practice self-compassion today?

? Explore ways to be kind to yourself and practice self-compassion, especially in the face of challenges or difficult moments.

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9. What lessons did I learn from today's mistakes?

? Acknowledge any mistakes or failures that occurred and reflect on what you can learn from them to grow and improve.

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10. What brings me hope and inspiration?

? Identify sources of inspiration and reasons to have hope for the future, even in difficult times.

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These questions can serve as a guide to help you explore your thoughts, emotions, and daily experiences in your personal journal. Feel free to write freely and adapt the questions as needed to meet your individual needs.

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Claro, aqui está o texto com os links em inglês:

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THANK YOU FOR READING AND WATCHING MARCELLO DE SOUZA IN ANOTHER EXCLUSIVE PUBLICATION ABOUT HUMAN BEHAVIOR

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Hello, I'm Marcello de Souza! I started my career in 1997 as a leader and manager in a large company in the IT and Telecommunications market. Since then, I have been involved in important projects structuring, implementing, and optimizing telecommunications networks in Brazil. Restless and passionate about behavioral and social psychology. In 2008, I decided to dive into the universe of the human mind.

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Since then, I have become a professional passionate about deciphering the secrets of human behavior and catalyzing positive changes in individuals and organizations. Doctor in Social Psychology, with over 25 years of experience in Cognitive Behavioral and Human Organizational Development. With a diverse career, I highlight my role as:

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- Master Senior Coach & Trainer: Guiding my clients in the pursuit of goals and personal and professional development, achieving extraordinary results.

- Chief Happiness Officer (CHO): Fostering an organizational culture of happiness and well-being, boosting employee productivity and commitment.

- Specialist in Language and Behavior Development: Improving communication skills and self-awareness, empowering people to face challenges with resilience.

- Cognitive Behavioral Therapist: Using cutting-edge cognitive-behavioral therapy to help overcome obstacles and achieve a balanced mind.

- Family & Organizational Systemic Psychic Constellation: Based on systemic and psychic behavioral laws governing our affections, this practice offers a deep insight into the ancestral influences shaping our journey.

- Hypnotherapist: Based on the interaction between mind and metaphors, Hypnotherapy helps overcome obstacles, unwanted patterns, and promotes self-discovery.

- Lecturer, Teacher, Writer, and Researcher: Sharing valuable knowledge and ideas in events, training sessions, and publications to inspire positive changes.

- Consultant and Mentor: Leveraging my experience in leadership and project management to identify growth opportunities and propose personalized strategies.

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My solid academic background includes four postgraduate degrees and a doctorate in Social Psychology, along with international certifications in Management, Leadership, and Cognitive Behavioral Development. My contributions in the field are widely recognized in hundreds of classes, training sessions, conferences, and published articles.

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Co-author of the book "The Coaching Secret" and author of "The Map is Not the Territory, the Territory is You" and "The Diet Society" (the first of a trilogy on human behavior in contemporary times - 05/2024).

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Allow me to be your partner on this journey of self-discovery and success. Together, we will discover a universe of behavioral possibilities and achieve extraordinary results.

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