Ever felt a wave of regret after sharing too much? That's a vulnerability hangover! This discussion unpacks the emotional turmoil that follows authentic sharing, exploring its psychological effects and the impact of alcohol and trauma dumping. Learn about the neuroscience behind the emotional crash and discover strategies to embrace vulnerability as a vital tool for connection. Plus, the hosts tackle listener questions about post-therapy crashes and tips for maintaining openness, making it a relatable and insightful conversation!
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insights INSIGHT
Why Vulnerability Hangovers Occur
Vulnerability hangovers happen because being open exposes feelings we usually keep hidden, causing an emotional crash later.
This crash is an adjustment process as our mind and body return to equilibrium after intense vulnerability.
insights INSIGHT
Vulnerability as Core to Connection
Brene Brown highlights vulnerability as key to meaningful connection and a vital human emotion.
Fear of being seen deeply causes vulnerability avoidance, despite our craving to be known and accepted.
insights INSIGHT
Why Vulnerability Feels Threatening
Shame and past betrayals condition us to associate vulnerability with danger and anticipate rejection.
The amygdala treats emotional vulnerability as physical danger, causing intense physical and emotional reactions.
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This book serves as a roadmap for understanding and navigating the chaotic personal and professional moments of one's twenties. Jemma Sbeg, host of the podcast 'The Psychology of Your 20s', provides advice, personal stories, and research-based insights to help readers deal with issues such as imposter syndrome, self-sabotage, anxiety, and relationship challenges. The book includes questions and self-guided moments for reflection in each chapter, aiming to enhance the reader's self-growth journey and make the most of this formative decade.
Eat, Pray, Love
Elizabeth Gilbert
In 'Eat, Pray, Love', Elizabeth Gilbert chronicles her journey as she leaves behind her outwardly successful but inwardly unfulfilling life in the United States. The book is divided into three parts, each set in a different country: Italy, where she seeks pleasure and indulges in the local culture; India, where she delves into spiritual practices and meditation; and Bali, Indonesia, where she aims to find a balance between worldly enjoyment and divine transcendence. The memoir is a personal and introspective account of Gilbert's struggles, growth, and self-discovery during her travels.
Dare to lead
Brave Work. Tough Conversations. Whole Hearts.
Brené Brown
In 'Dare to Lead', Brené Brown provides a roadmap for leaders to build trust and foster a culture of courage and vulnerability. The book emphasizes that leadership is not about titles or power, but about recognizing and developing the potential in people and ideas. Brown introduces the 'BRAVING' framework (Boundaries, Reliability, Accountability, Vault, Integrity, Non-judgment, Generosity) to build and maintain trust. She also highlights the importance of embracing vulnerability, having tough conversations, and aligning actions with shared values. The book is based on her research with global leaders and offers practical advice on developing empathy, resilience, and courageous leadership skills.
The gifts of imperfection
Brené Brown
In this book, Brené Brown shares her research on the power of wholehearted living, a way of engaging with the world from a place of worthiness. She outlines ten guideposts to help readers cultivate courage, compassion, and connection. Brown emphasizes the importance of recognizing and overcoming shame, fear, and vulnerability, and instead embracing authenticity and self-love. The book is designed to help readers move away from perfectionism and towards a more authentic and fulfilling life[1][3][5].
Big Magic
Elizabeth Gilbert
In 'Big Magic', Elizabeth Gilbert delves into the mysteries of creativity, encouraging readers to live more creative and fulfilling lives. The book is divided into six parts: Courage, Enchantment, Permission, Persistence, Trust, and Divinity. Gilbert argues that creativity is an essential part of human nature and that it requires courage to accept and overcome fears. She emphasizes the importance of persistence, trust in the creative process, and the need to separate creativity from the pressure of making a living. Through personal anecdotes and insights from other artists, Gilbert demystifies the creative process and inspires readers to pursue their passions with curiosity rather than fear[2][3][5].
Have you ever opened up, shared something real, and then immediately regretted it? That post-overshare spiral—the “why did I say that?” dread—is what we call a vulnerability hangover. In this episode, we dive deep into the psychology behind why vulnerability can feel so physically and emotionally intense, even when it’s necessary, honest, and healing.
We explore:
The two types of vulnerability hangovers (and why both are valid)
Why alcohol, trauma dumping, and people-pleasing make it worse
How shame and past betrayals shape our fear of being seen
The neuroscience behind your emotional "come down"
What to do the day after you said too much
How to make vulnerability a tool for connection—not something to fear
Plus, we answer listener questions on post-therapy crashes, drunk confessions, and how to stay open even when it’s hard. If you’re sitting with a case of the cringe, this episode is for you.
The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist.
The Psychology of your 20s 
