Rising Strong Summary

based on the research
of Brené Brown
TM
based on the research of Brené Brown
1
of Brené Brown
Introduction
“It is not the critic who counts; not the Sometimes the first step we need to take is to give
ourselves permission.
man who points out how the strong man
stumbles, or where the doer of deeds could
have done them better. The credit belongs
to the man who is actually in the arena,
whose face is marred by dust and sweat
and blood . . . who at the best knows in the
end the triumph of high achievement, and
who at the worst, if he fails, at least fails
Maybe you need to give yourself permission to:
while daring greatly. . . .” Stay open minded | Be a learner and not a knower
- Theodore Roosevelt Be scared
What brought you here? What support do you need from this group to do
the work?
What are your fears/concerns about the group?

What boundaries need to be put in place for you to
feel safe?
What would a successful experience look like for you?
THE PHYSICS OF VULNERABILITY
(1) If we are brave enough (4) We’re wired for story. (7) Comparative suffering is a
often enough, we will fall; this function of fear and scarcity.
is the physics of vulnerability. (5) Creativity embeds
knowledge so that it can (8) You can’t engineer an
(2) Once we fall in the service become practice. We move what emotional, vulnerable, and
of being brave, we can never we’re learning from our heads to courageous process into an
go back. our hearts through our hands. easy, one-size-fits-all formula.
(3) This journey belongs to no (6) Rising strong is the same (9) Courage is contagious.
one but you; however, no one process whether you’re
successfully goes it alone. navigating personal or (10) Rising strong is a
professional struggles. spiritual practice.
Chaille DeFaria PCC, CDWF Copyright © 2020 by Brené Brown, LLC | All rights reserved | brenebrown.com 2
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Clarity of Values
LIST OF VALUES
Accountability Equality Joy Security

Achievement Ethics Justice Self-discipline
Adaptability Excellence Kindness Self-expression
Adventure Fairness Knowledge Self-respect
Altruism Faith Leadership Serenity
Ambition Family Learning Service
Authenticity Financial stability Legacy Simplicity
Balance Forgiveness Leisure Spirituality
Beauty Freedom Love Sportsmanship
Being the best Friendship Loyalty Stewardship
Belonging Fun Making a difference Success
Career Future generations Nature Teamwork
Caring Generosity Openness Thrift
Collaboration Giving back Optimism Time
Commitment Grace Order Tradition
Community Gratitude Parenting Travel
Compassion Growth Patience Trust
Competence Harmony Patriotism Truth
Confidence Health Peace Understanding
Connection Home Perseverance Uniqueness
Contentment Honesty Personal fulfillment Usefulness
Contribution Hope Power Vision
Cooperation Humility Pride Vulnerability
Courage Humor Recognition Wealth
Creativity Inclusion Reliability Well-being
Curiosity Independence Resourcefulness Wholeheartedness
Dignity Initiative Respect Wisdom
Diversity Integrity Responsibility
Efficiency Intuition Risk taking Write your own:
Environment Job security Safety
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Values Light The Way
1. LI S T OF VALUE S: What are the 1–2 values that really light

the way for me? Draw a flame and put these values in the
flame. The values that help me find my way in the dark are:
1. 2.
When selecting your values, ask yourself:
Does this define me? Does this define me?

Is this who I am at my best? Is this who I am at my best?
Is this a filter that I use to Is this a filter that I use to
make hard decisions? make hard decisions?
2. PROTECTING THE FLAME: All lanterns have devices that

protect the flame. What are the specific behaviors that support
and protect your values? Who are the people you want to
put around you who support and protect your values? The
behaviors and people supporting my values are:
3. THE HANDLE: Sometimes when we’re in struggle or feeling

overwhelmed, we set down the lantern and walk away from it.
We feel like we’re already carrying so much. But without the
light of the lantern (our clarity of values), it can get very dark
very quickly. Use the handle to identify the behaviors that can
serve as a red flag that you’ve walked away from your light
and your values.
5. MINDING THE GAP: Are you showing up
in a way that is aligned with your values? If
I know I’m in trouble when, or
yes, how? If not, what’s getting in the way?
I know I’ve lost my way when:
I know I’m out of alignment with my values when:

If you do close the divide and “walk the
talk,” what positives could result?
4. RADIATING LIGHT: When was a time you embodied your most
important values?
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Act I: The Reckoning
ACT 1 ACT 2 ACT 3

The character faces or is The character looks for every The character needs to prove
confronted by a challenge comfortable way to solve the s/he has learned the lesson,
and accepts that challenge. problem. By the climax, s/he usually showing a willingness
The rules of the world are learns what it’s really going to to prove this at all costs. This
established, and the end of take to solve the problem. This is all about redemption—an
Act 1 is the “inciting incident.” act includes the lowest of the low. enlightened character knowing
what to do to resolve a conflict.
“Story is the big picture. Story is process. Story is research. STORY IS KING.” -Pixar
THE RISING STRONG PROCESS Pick a story of struggle that you want to explore.
The goal of this process is to rise from What was your fall or “face down” moment?
our falls, overcome our mistakes, and
face hurt in a way that brings more
wisdom and wholeheartedness.
THE RECKONING:
WALKING INTO OUR STORY
Recognize emotion, and get curious
about our feelings and how they connect
with the way we think and behave.
THE RUMBLE:
OWNING OUR STORY
Get honest about the stories we are
making up about our struggle, then
challenge these confabulations and
assumptions to determine what’s truth,
what’s self-protection, and what needs
to change if we want to lead more
wholehearted lives.
THE REVOLUTION:
PROCESS BECOMES PRACTICE
Write a new ending to our story based
on the key learnings from our rumble
and use this new, braver story to change “When we deny our stories, they define us;
how we engage with the world and to when we own our stories, we get to write
ultimately transform the way we live,
love, parent, and lead.
the ending.” -Brené Brown
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Getting Emotionally Hooked”
Using the Story Rumble Glossary, pick four feelings and experiences that you want to explore.
FEELING OR EXPERIENCE AFFECT OR EMOTION COGNITION BEHAVIOR
When I experience... I’m feeling: I’m thinking: I’m doing/I’m acting:

How’s my body responding? Is there a thought constantly What’s the first thing I want
Where am I physically looping in my mind? What’s my to do? What’s the only thing
feeling this? go-to thought process? I want to do?
Note: Anger is what we consider a secondary emotion. It’s usually

masking other emotions. Using the Story Rumble Glossary, write down
the names of all of the emotions that often show up as anger for you:
OUR
WHOLEHEARTED
SELF
“The Latin root of the word integrate
is integrare, which means ‘to
make whole.’ Integrating is the
THINKING DOING
engine that moves us through the (COGNITION) (BEHAVIOR)
reckoning, the rumble, and the
revolution, and the goal of each of
these processes is to make ourselves
whole and wholehearted.”
FEELING
(AFFECT)
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Cultivating Curiosity
“To induce curiosity about a particular topic, it may be necessary to ‘prime the pump’ —
to use intriguing information to get folks interested so they become more cur ious.”
- George Loewenstein
The research made it clear that a lot of how much or how little we value emotion comes from what we were
taught or saw as we were growing up. That value usually results from a combination of several
of the seven ideas listed below. Which of the following ring true, and how do they resonate with you?
(1) Being emotional is a sign of vulnerability, and 5) We’re so numb to feeling that there’s nothing
vulnerability is weakness. to discuss.
(2) Don’t ask. Don’t tell. You can feel emotion all
you want, but there’s nothing to be gained by 6) Uncertainty is too uncomfortable.
sharing it with others.
(3) We don’t have access to emotional language (7) Engaging and asking questions invites
or a full emotional vocabulary, so we stay quiet trouble. I’ll learn something I don’t want to or
or make fun of it. shouldn’t know.
(4) Discussing emotion is frivolous, self-indulgent,

and a waste of time. It’s not for people like us.
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My Reckoning
“Owning our story and loving ourselves through that process is the bravest thing we’ll ever do.”
- Brené Brown
Your fall or face down moment: What emotions/experiences were you or are you
willing to get curious about?
How did you know you were emotionally hooked? What permission did you or do you need to give
yourself?
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Offloading Hurt: Barriers to Reckoning with Emotion
Offloading describes the various (unproductive) ways that we “manage”
or discharge emotion when we are trying to avoid feeling it.
CHANDELIERING BOUNCING HURT NUMBING

The hurt is packed so far Using anger, blame, and/or I can take the edge off
down that it can’t possibly avoidance when getting too emotional pain
resurface. close to emotion. with .
A seemingly innocent Anger: It’s easier to get mad Examples include alcohol,
comment sends me into a or turn to “I don’t give a damn” drugs, food, sex, relationships,
rage or sparks a crying fit. than to “I’m hurt.” Blame: money, work, caretaking,
A small mistake triggers Faultfinding, making excuses, gambling, affairs, religion,
a huge shame attack. inflicting payback, lashing out chaos, shopping, planning,
Constructive feedback hits as self-protection. perfectionism, constant
a tender place, and I jump change, the Internet, and the
out of my skin. list goes on.
STOCKPILING HIGH-CENTERED THE UMBRIDGE

I keep firmly packing down I can’t move forward, and I can’t Light and dark are not
the pain. I just continue move back. If I recognize my integrated.
to build up hurt until the hurt or fear or anger, I’ll get
wisest part of me–my stuck. Once I engage even I’m overly sweet and
body–decides that enough a little, I won’t be able to accommodating when
is enough. The body’s move backward and pretend I feel resentful, hurt,
message is always clear: that it doesn’t matter, but frustrated, etc. I say
Shut down the stockpiling or moving forward might open yes when I mean no.
I’ll shut you down. a floodgate of emotion that Sometimes my niceness is
The body wins every time. I can’t control. I’ll be stuck. inauthentic and I can feel
What if I recognize the like a ticking bomb.
emotion and it dislodges
something and I can’t
maintain control?
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Offloading Hurt Strategies
What I saw When do I offload What I feel when What I feel when
growing up: hurt this way? someone offloads someone offloads
With whom do I hurt this way hurt this way
act this way? around me in my around me in
personal life: my professional/
community life:
CHANDELIERING
BOUNCING HURT
NUMBING
STOCKPILING
HIGH-CENTERED
THE UMBRIDGE
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Strategies for Reckoning with Emotion
PERMISSION SLIPS MINDFULNESS Definition from the Greater Good

I give myself permission to: Science Center at the University of California, Berkeley:
Mindfulness means maintaining a moment-by-

moment awareness of our thoughts, feelings, bodily
sensations, and surrounding environment.
Mindfulness involves acceptance, meaning that we

pay attention to our thoughts and feelings without
judging them—without believing, for instance, that
there’s a “right” or “wrong” way to think or feel in a
given moment.
When we practice mindfulness, our thoughts tune

into what we’re sensing in the present moment rather
than rehashing the past or imagining the future.
BREATHE IN TACTICAL BREATHING

4 seconds
4 seconds
1. Inhale deeply through your nose, expanding your

stomach, for a count of four – one, two, three, four.
HOLD
HOLD
2. Hold in that breath for a count of four –

one, two, three, four.
3. Slowly exhale all the air though your mouth,

4 seconds
contracting your stomach, for a count of four –

one, two, three, four.
4 seconds
4. Hold the empty breath for a count of four –
BREATHE OUT one, two, three, four.
What strategies help you stay mindful or pay attention?
1.
2.
3.
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Wrapping up Act 1 – Getting Curious About My Story
My story:
My fall or face down in the arena moment:
How did I know I was emotionally hooked?
How have I been offloading hurt?
Am I willing and ready to get curious?
Let’s rumble.
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Act II: The Rumble
“We can’t get to a brave new ending if we start from an inauthentic place.” –Brené Brown
WRITING MY SFD: MEANING MAKING AND THE SCIENCE OF STORY
The story I’m making up or the story I told myself:
SFD CHECKLIST: Honest Unfiltered Unedited Possibly Unshareable
SFD WRITING PROMPTS

(use the Story Rumble Glossary if it’s helpful)
The first thing I want to do: My emotions: My body:
My thinking: My beliefs: My actions:
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It’s Time to Rumble. Time to Unleash Our Curiosity
“The future belongs to the curious. The ones who are not afraid to
try it, explore it, poke at it, question it, and turn it inside out.”
–Skillshare, Inc.
Time to poke, prod, and explore the ins and outs There are several rumble topics that come up
of our story. over and over in our stories. We’re going to take a
look at these next: anxiety, boundaries, criticism,
1. What more do I need to learn and understand forgiveness, grief, guilt, integrity, overfunctioning,
about the situation? What are the facts in the underfunctioning, shame, trust, and vulnerability.
story? What assumptions am I making?
Using the Story Rumble Glossary, identify feelings or
experiences that keep coming up in your stories that
you would like to examine.
(1)
2. What more do I need to learn and understand

about the other people in the story? What
additional information do I need? What questions
or clarifications might help?
(2)
Now we get to the more difficult questions – the

ones that take courage and practice to answer.
3. What more do I need to learn and understand (3)
about myself? What’s underneath my response?
What am I really feeling? What part did I play?
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Rumbling with Vulnerability
THE DEFINITION THE MYTHS OF VULNERABILITY

OF VULNERABILITY
Myth #1: Vulnerability is weakness. Vulnerability actually is courage.
Vulnerability is
uncertainty, risk, Myth #2: I can opt out of vulnerability. To be alive is to be vulnerable.
and emotional Vulnerability is uncertainty, risk, and emotional exposure. You can’t
exposure. avoid these because it’s how we are built!
THE TWO PARADOXES Myth #3: Vulnerability is oversharing. Oversharing often disconnects
OF VULNERABILITY or connects superficially. Vulnerability is sharing with the intention
to connect. It is about trust, intimacy, and connection.
Vulnerability looks
like courage in Myth #4: I can go it alone. We romanticize the idea that we can
you, but it feels like do even vulnerability alone. The point is to connect.
weakness in me.
Myth #5: You can engineer the uncertainty and discomfort out of
Vulnerability is the vulnerability. When it comes to interactions between humans, they
first thing I look for always involve uncertainty, risk, and emotional exposure.
when I meet you, Myth #6: Trust comes before vulnerability. We need to trust to be
but it’s the last thing vulnerable, and we need to be vulnerable in order to build trust. Trust
I want to show you. and vulnerability grow together, and to betray one is to destroy both.
Vulnerability is. . . Think about the last time you did something brave.
What role did vulnerability play?
Vulnerability feels like. . .
I grew up believing vulnerability was. . . When thinking about your arena, how does
vulnerability show up?
The cultural messages and expectations

about vulnerability I feel are. . .
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Rumbling with Shame
SHAME is the intensely painful feeling or experience of believing that we are flawed and
therefore unworthy of love and belonging. “Not good enough. Who do you think you are?”
SHAME: “I am bad.” GUILT: “I did HUMILIATION: EMBARRASSMENT:

The focus is on self, not something bad.” The The variable that This is a fleeting, often
behavior, with the result focus is on behavior. differentiates funny experience.
that we feel alone. Guilt has the potential humiliation is whether “I know I am not alone.”
Shame is never known to motivate us toward it is deserving. “Did I
to lead us toward positive change. deserve this?”
positive change.
SHAME SHIELDS
My physical symptoms of
shame include:
MOVING AWAY: MOVING TOWARD: MOVING AGAINST:

withdrawing, hiding, seeking to appease trying to gain power
silencing ourselves, and please. over others, being
and keeping secrets. aggressive, and using
shame to fight shame.
How does shame show up in your story? Comparison? What “not enoughs” show up in your SFD?
Perfectionism? Not good enough? Other:
Not enough
Not enough
Not enough
The Shame Shields are based of the “strategies of

disconnection” developed by Linda Hartling at The
Stone Center at Wellesley.
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Rumbling with Living BIG
Do you believe that people are doing the best they Think of a person you constantly find yourself judging
can? Why or why not? – someone whose choices, values, and/or behaviors
you find annoying or unacceptable. What specifically
drives your judgment?
What would it mean for you (not them) if TADTVBTC?
BOUNDARIES: INTEGRITY: GENEROSITY:

what’s okay, choosing courage over comfort; choosing working from
what’s not okay, what is right over what is fun, fast, or assumptions
and why easy; and choosing to practice our values and intentions of
rather than simply professing them compassion and grace
BARRIERS TO BIG: perfectionism | fear | fear of grief | sadness | self-judgment
What boundaries do I need to put in place so I can work from a place of integrity and extend
the most generous interpretations of the intentions, words, and actions of this person?
1) 3)
2) 4)
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Rumbling with Trust and BRAVING
BOUNDARIES: You respect my boundaries, and when you’re not clear Choose a person with whom you’re
about what’s okay and not okay, you ask. You’re willing to say no. experiencing trust struggles. Using
BRAVING, get clear about how and
RELIABILITY: You do what you say you’ll do. This means staying aware why trust is an issue:
of your competencies and limitations so you don’t overpromise and are
able to deliver on commitments and balance competing priorities.
ACCOUNTABILITY: You own your mistakes, apologize, and make amends.
VAULT: You don’t share information or experiences that are not yours to share.
I need to know that my confidences are kept and that you’re not sharing with
me any information about other people that should be confidential.
INTEGRITY: You choose courage over comfort. You choose what is right
over what is fun, fast, or easy. And you choose to practice your values rather
than simply professing them.
NONJUDGMENT: I can ask for what I need, and you can ask for what
you need. We can talk about how we feel without judgment.
GENEROSITY: You extend the most generous interpretation possible

to the intentions, words, and actions of others.
Self-trust is often a casualty of falling. We think to ourselves,

“I don’t know if I can trust myself again,” or “I’ve lost faith in my own
judgment.” Think about the fall you’re working on right now. Use
BRAVING to get clear on why and how self-trust may be an issue.
BOUNDARIES: Did I respect my own boundaries?

Was I clear about what’s okay and what’s not okay?
RELIABILITY: Was I reliable? Did I do what I said I was

going to do?
ACCOUNTABILITY: Did I hold myself accountable?
VAULT: Did I respect the vault and share appropriately?
INTEGRITY: Did I act from my integrity?
NONJUDGMENT: Did I ask for what I needed?

Was I nonjudgmental about needing help?
GENEROSITY: Was I generous toward myself?
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Rumbling with Grief and Forgiveness
The more difficult it is for us to articulate our experiences of “In order for forgiveness to happen,
loss, longing, and feeling lost to the people around us, the
more disconnected and alone we feel in our grief. Is grief
something has to die. If you make a choice
part of your rising strong story? If so, how? Keeping your to forgive, you have to face into the pain.
story in mind, explore each of the elements of grief below. You simply have to hurt.” —Joe Reynolds
LOSS: Grief seems to create losses within us that reach What role does forgiveness play in your
beyond our awareness — we feel as if we’re missing rising strong story? What needs to die
something that was invisible and unknown to us while for you to forgive? (Maybe expectations,
we had it but is now painfully gone. dreams, a relationship, hopes, “being right,”
or maybe the idea that we can do what’s in
What feelings of loss are you experiencing? our hearts and still retain the support and/
or approval of others, etc.)
LONGING: Longing isn’t conscious wanting; it’s an

involuntary yearning for wholeness, for understanding,
for meaning, and for the opportunity to regain or even
simply touch what we’ve lost.
Is there something that you’re longing for in your story?

Archbishop Desmond Tutu writes: “To forgive
is not just to be altruistic. It is the best form of
self-interest. It is also a process that does not
exclude hatred and anger. These emotions
are all part of being human. You should
never hate yourself for hating others who
do terrible things: The depth of your love is
FEELING LOST: Grief requires us to reorient ourselves shown by the extent of your anger.
to every part of our physical, emotional, and social
worlds. Sometimes it even changes how we think of our However, when I talk of forgiveness, I mean
identity and ourselves. the belief that you can come out the other
side a better person. A better person than
What feels different in my world based on this rumble? the one being consumed by anger and
What feels the same? What can I do when I am feeling hatred. Remaining in that state locks you in
this way? a state of victimhood, making you almost
dependent on the perpetrator. If you can find
it in yourself to forgive, then you are no longer
chained to the perpetrator. You can move
on, and you can even help the perpetrator to
become a better person, too.”
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Rumbling with Anxiety
From her book The Dance When do I overfunction and with whom?
of Connection, Harriet
Lerner explains that we all
have patterned ways of
managing anxiety — some of
us overfunction and others
underfunction.
OVERFUNCTIONERS
tend to move quickly to
advise, rescue, take over,
micromanage, and basically
get in other people’s business
rather than looking inward.
When do I underfunction and with whom?
UNDERFUNCTIONERS
tend to get less competent
under stress, inviting others
to take over, and they often
become the focus of worry
or concern.
On the outside,
overfunctioners appear to
be tough and in control,
and underfunctioners can
seem irresponsible or fragile.
Many of these behaviors are
learned and line up with the What can I do when I am feeling this way?
roles we play in our family.
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Rumbling with Criticism
“To avoid criticism, say nothing, do nothing, be nothing.”

—Aristotle
In the box below, write the names of people

whose opinions really matter to you.
These should be the people who care enough about you to be honest,
rather than telling you what you want to hear. They should not be
people who just blindly agree with you no matter what.
People on your list love you, not despite your vulnerability

and imperfections, but because of them.
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The Delta
THE DELTA IS WHAT WE LEARN DURING THE RUMBLE

WHEN WE COMPARE THE STORY WE MAKE UP AND THE TRUTH.
MY SFD: When we stand in the middle of an issue and identify

Conspiracies: what we tell ourselves to fill in the the problem and the root cause, we can typically
gaps of a story, even if it’s untrue. Confabulations: extract a key learning that helps us navigate similar
lies told honestly. problems or issues going forward.
What are my key learnings?

1)
2)
Now you can begin to write a new ending.

MY BRAVE NEW STORY:
3)
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The Manifesto of the Brave and Brokenhearted
MANIFESTO OF THE BRAVE AND BROKENHEARTED

BY BRENÉ BROWN, RISING STRONG
There is no greater threat to the critics

and cynics and fearmongers
Than those of us who are willing to fall
Because we have learned how to rise.
With skinned knees and bruised hearts;

We choose owning our stories of struggle,
Over hiding, over hustling, over pretending.
When we deny our stories, they define us.

When we run from struggle, we are never free.
So we turn toward truth and look it in the eye.
We will not be characters in our stories.

Not villains, not victims, not even heroes.
We are the authors of our lives.

We write our own daring endings.
We craft love from heartbreak,

Compassion from shame,
Grace from disappointment,
Courage from failure.
Showing up is our power.

Story is our way home.
Truth is our song.
We are the brave and brokenhearted.
We are rising strong.
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Act III: The Revolution
LET THE REVOLUTION BEGIN: STORY RUMBLES WITH FRIENDS, FAMILY,
WHEN THE PROCESS BECOMES PRACTICE COLLEAGUES, AND COMMUNITY MEMBERS
List two ways that you are going to make the
rising strong process a daily practice in your life. 1. How do we engage in this process with an open
heart and an open mind?
2. What emotions are people experiencing?
3. How do we listen with empathy?
4. What do we need to get curious about?
5. What are the stories that people are making up?
6. What do our SFDs tell us about our relationships?

About our communication? About leadership? About
the culture? About what’s working and what’s not
working?
List two ways that you are going to integrate

your key learnings from the delta into your life. 7. Where do we need to rumble? What lines of
inquiry do we need to open to better understand
what’s really happening and to reality-check our
conspiracies and confabulations?
8. What’s the delta between those first SFDs and the

new information we’re gathering in the rumble?
9. What are the key learnings?
10. How do we act on the key learnings?
11. How do we integrate these key learnings into

the culture and leverage them as we work on new
strategies?
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Act III: The Revolution
Think of a hard conversation that you had in the past that you wish had
gone better, or one you need to have. Using the list of rumble starters,
write out a script for how you would want that conversation to go.
LIST OF RUMBLE STARTERS:
1. The story I make up... 7. Walk me through...
2. I’m curious about... 8. We’re both dug in. Tell me about

your passion around this.
3. Tell me more.
9. Tell me why this doesn’t
4. That’s not my experience fit/work for you.
(instead of “you’re wrong about
her, him, them, it, this...”). 10. I’m working from these assumptions—
what about you?
5. I’m wondering...
11. What is the problem
6. Help me understand... we are trying to solve?
RUMBLE SCRIPT
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Integration and Creativity
“I am large. I contain multitudes.” —Walt Whitman

(Adopted from Writing to Change the World by Mary Pipher)
For this project, you will write a poem that is 5-10 lines long,
and each line will begin with, “I am . . .”
You can include references to your hometown, your family, your favorite pastimes,
your favorite foods, your pets, the loves of your life, the books that shaped you, your
heartbreaks and disappointments—it’s totally up to you.
One of the lines from my poem is: “I am Brené of Chuck and Deanne, of the south
side of San Antonio, of cheese enchiladas with chopped white onions.”
The goal is integration—to use creativity to start to discover the mystery and
multitudes that form who we uniquely are.
MY “I AM” POEM:
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Rumble Glossary
ACCOUNTABILITY: Owning your mistakes, know our own darkness well can we be present with
apologizing, and making amends (BRAVING the darkness of others. Compassion becomes real
checklist). when we recognize our shared humanity.”
ANGER: A secondary emotion for discharging CONNECTION: The energy that exists between
difficult feelings and discomfort. people when they feel seen, heard, and valued; when
they can give and receive without judgment; and
ANXIETY: Uncertainty, overwhelming fear, when they derive sustenance and strength from the
competing demands on our time, or social relationship.
discomfort.
CRITICISM: Originally meant reasoned, logical, and
ASKING FOR HELP: A brave move that feels very respectful challenges among people with a shared
vulnerable. passion for expanding thought and discovering truth.
Today it ranges from anonymous put-downs to
BELONGING: The innate human desire to be part personal attacks.
of something larger than us. Because this yearning
is so primal, we often try to acquire it by fitting in CURIOSITY: Curiosity is the feeling of deprivation we
and by seeking approval, which are not only hollow experience when we identify and focus on a gap in
substitutes for belonging, but are also often barriers our knowledge.
to it. Because true belonging only happens when we
present our authentic, imperfect selves to the world, DISAPPOINTMENT: Unmet expectations. The more
our sense of belonging can never be greater than significant the expectation, the more significant the
our level of self-acceptance. disappointment.
BLAME: Used to discharge discomfort or pain; DISGUST: A feeling of strong dislike caused by
related to anger. something unpleasant or offensive.
BOUNDARIES: What’s okay, what’s not, and why. EMBARRASSMENT: One of the self-conscious
affects along with shame, guilt, and humiliation, but
COMPARISON: The impossible task of conforming embarrassment is often fleeting and can be funny.
and competing at the exact same time. At first it What differentiates embarrassment is knowing that
seems like conforming and competing are mutually we are not alone in what we are feeling and that
exclusive, but they’re not. When we compare, we nothing is wrong with us.
want to see who or what is best out of a specific
collection of “alike things.” EMPATHY: We define empathy with the help of
Theresa Wiseman and Kristin Neff.
COMPASSION: From American Buddhist nun Theresa Wiseman’s Attributes of Empathy:
Pema Chödrön: “When we practice generating 1) Staying out of judgment: We practice non-
compassion, we can expect to experience the fear of judgment... just hear it.
our pain. Compassion practice is daring. It involves 2) Taking the other’s perspective: What does that
learning to relax and allow ourselves to move gently mean for you? What is that experience like for you?
toward what scares us.... In cultivating compassion 3) Understanding the emotion you are hearing:
we draw from the wholeness of our experience—our How can I touch within myself something that feels
suffering, our empathy, as well as our cruelty and like maybe what the other person might be feeling?
terror. It has to be this way. Compassion is not a Check in and clarify what you are hearing. Ask
relationship between the healer and the wounded. questions.
It’s a relationship between equals. Only when we 4) Communicating our understanding about the emotion.
of Brené Brown
Rumble Glossary
We think this fifth component from Kristin Neff is FRUSTRATED: Feeling of distress, irritation, and
important too: annoyance resulting from an inability to change or
5) Practicing mindfulness: This is not pushing away achieve something or when one’s expectations are
emotion because it’s uncomfortable, but feeling not met.
it and moving through it. This matters—if I think
empathy is to jump into your dark hole with you, then GENEROSITY: Extending the most generous
I can’t help you because now I’m stuck in the hole interpretation possible to the intentions, words, and
too. I must know the boundaries about where you actions of others (BRAVING checklist).
end and I begin. I can’t be empathic if I am taking
on another’s story. GRATITUDE: A practice of expressing thankfulness
And finally: and appreciation. Practicing gratitude is bound to the
We can only respond empathically if we are willing belief of human interconnectedness, a spiritual way
to be present to someone’s pain. Empathy is the of engaging with the world, and a power greater than
antidote to shame and the heart of connection. us. Without gratitude, there is no joy.
EXCITED: Very enthusiastic and eager. GRIEF: Three fundamental elements of grief are
loss, longing, and feeling lost. We run from grief
EXPECTATIONS: Anne Lamott explains that because loss scares us, yet our hearts reach toward
expectations are resentments waiting to happen. grief because the broken parts want to mend. Grief
An expectation is how we presume something will seems to create losses within us that reach beyond
happen that is often based more on desire than fact. our awareness—we feel as if we’re missing something
that was invisible and unknown to us while we had it
FAILURE: Feels like a lost opportunity, like but is now painfully gone.
something that can’t be redone or undone.
Regardless of the context or magnitude, failure GUILT: “I did something bad,” or “I made a mess,”
brings with it the sense that we’ve lost some of our with the focus on behavior. Guilt has the potential to
personal power. motivate us toward positive change.
FEAR/SCARED: From Sonia Levine: a real or HAPPY: Feeling pleasure or contentment;

perceived threat that is activating in the body; often related to your immediate environment or
a feeling of electricity/activation/charge in our circumstances.
nervous system that there is a real or perceived
threat. HEARTBREAK: More than just a particularly hard
form of disappointment or failure. It hurts in an
FORGIVENESS: From Joe Reynolds: “In order for entirely different way because heartbreak is always
forgiveness to happen, something has to die.” connected to love and belonging.
From Archbishop Desmond Tutu: Forgiveness
practice includes telling the story, naming the hurt, HUMILIATION: Very similar to shame with one big
granting forgiveness, and renewing or releasing the exception: we believe we deserve our shame, while
relationship. Tutu writes: To forgive is not just to be we don’t believe we deserve our humiliation.
altruistic. It is the best form of self-interest. It is also
a process that does not exclude hatred and anger. HURT: Emotional pain or distress.
These emotions are all part of being human. You
should never hate yourself for hating others who do IDENTITY: A label or category that uses shared
terrible things: The depth of your love is shown by features as the foundation of grouping people
the extent of your anger. together. Identity is important because unwanted
identities are the main elicitors of shame. And our
of Brené Brown
Rumble Glossary
identity dictates what messages and expectations OVER-FUNCTIONING: One of two patterned ways
fuel our “not enoughness.” of managing anxiety. Over-functioners tend to move
quickly to advise, rescue, take over, micromanage,
INTEGRITY: Choosing courage over comfort; and basically get in other people’s business, rather
choosing what is right over what is fun, fast, or easy; than looking inward. It is saying, “I won’t feel; I will do.
and choosing to practice our values rather than I don’t need help; I help.”
simply professing them.
OVERWHELMED: To feel saturated by an
JEALOUS: Feeling or showing envious resentment environment or set of circumstances and be
of someone or their achievements, possessions, or overcome completely in mind or feeling.
perceived advantages.
PERFECTIONISM: The belief that if we look
JOY: Intense feelings of deep spiritual connection perfect, act perfect, and live perfect, we can
and pleasure. As a deeply vulnerable experience, minimize or avoid the pain of blame, judgment, and
there is no emotion more difficult than joy. shame. It’s a twenty-ton shield that we lug around,
thinking it will protect us when, in fact, it’s the
JUDGMENT: Observation with values attached. thing that’s really preventing us from taking flight.
We judge others in the areas where we are most Perfectionism is, at its core, about trying to earn
susceptible to shame. approval and acceptance.
LONELY: A sad feeling of being alone. PRIVILEGE: Access, resources, rights, and special
treatment that are not earned but granted to us
LOVE: We cultivate love when we allow our most solely based on our membership in a specific group.
vulnerable and powerful selves to be deeply
seen and known, and when we honor the spiritual REGRET: One of the most powerful emotional
connection that grows from that offering with reminders that change and growth are necessary. It
trust, respect, kindness, and affection. Love is not is a fair but tough teacher and a function of empathy.
something we give or get; it is something that we Regret is a call to courage and a path toward wisdom.
nurture and grow, a connection that can only be
cultivated between two people when it exists within RESENTMENT: An emotion we experience when
each one of them — we can only love others as much we fail to set boundaries, when boundaries are
as we love ourselves. Shame, blame, disrespect, ignored, or when expectations let us down because
betrayal, and the withholding of affection damage they were based on things we can’t control, like what
the roots from which love grows. Love can only other people think, what they feel, or how they’re
survive these injuries if they are acknowledged, going to react.
healed, and rare.
REVOLUTION: Unlike evolutionary change, which
NEED: A basic human experience that stems from is incremental, revolutionary change fundamentally
the fact that we are hard-wired for connection and transforms our thoughts and beliefs. It is a deep,
inextricably bound to each other. tumultuous, groundbreaking, no-turning-back
transformation.
NOSTALGIA: Formed from two Greek words: nostos,
meaning returning home, and algos, meaning pain. SAD: Feeling sorrow; unhappy.
Nostalgia is a yearning for the way things used to be
or an often idealized version of the past. SELF-WORTH: The value we attach to who we are
(not what we have, what we do, or what we achieve).
of Brené Brown
Rumble Glossary
SHAME: The intensely painful feeling or experience VULNERABILITY: Uncertainty, risk, and emotional
of believing that we are flawed and therefore exposure.
unworthy of love and belonging. “I am bad.” “I am
a mess.” The focus is on self, not behavior, with the WHOLEHEARTEDNESS: Wholehearted living
result that we feel alone. Shame is never known to is about engaging in our lives from a place of
lead us toward positive change. worthiness. It means cultivating the courage,
compassion, and connection to wake up in the
SPIRITUALITY: Recognizing and celebrating morning and think, no matter what gets done and
that we are all inextricably connected to each how much is left undone, I am enough. It’s going
other by a power greater than all of us, and that to bed at night thinking, "Yes, I am imperfect and
our connection to that power and to one another vulnerable and sometimes afraid, but that doesn’t
is grounded in love and belonging. Practicing change the truth that I am also brave and worthy of
spirituality brings a sense of perspective, love and belonging."
meaning, and purpose to our lives.
WORRIED: Feeling anxious or troubled about
STEREOTYPES: From Susan Robbins: “An problems or unpleasant things that are happening
overgeneralized and rigid definition of group or may happen.
characteristics that is assigned to people based on
their membership in a group.”
SURPRISED: Feeling of mild astonishment or shock

caused by something unexpected.
SYMPATHY: Rather than being a tool for

connection, sympathy emerged in the data as a
form of disconnection. Sympathy is removed. When
someone says, “I feel sorry for you” or “that must
be terrible,” they are standing at a safe distance.
Rather than conveying the powerful “me too” of
empathy, sympathy communicates “not me,” and
then adds, “but I do feel for you.” Sympathy is
more likely to be a shame trigger, as opposed to
something that heals shame.
TRUST: From Charles Feltman: “making something

you value vulnerable to another person’s actions.”
Trust is a relational process that builds slowly and
over time.
UNDER-FUNCTIONING: One of two patterned

ways of managing anxiety. Under-functioners tend
to get less competent under stress. They invite
others to take over and often become the focus of
worry or concern. “I won’t function; I will fall apart.
I don’t help; I need help.”

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based on the research

based on the research of Brené Brown

What are your fears/concerns about the group?

What would a successful experience look like for you?

THE PHYSICS OF VULNERABILITY

Accountability Equality Joy Security

1. LI S T OF VALUE S: What are the 1–2 values that really light

When selecting your values, ask yourself:

Does this define me? Does this define me?

2. PROTECTING THE FLAME: All lanterns have devices that

3. THE HANDLE: Sometimes when we’re in struggle or feeling

I know I’m out of alignment with my values when:

ACT 1 ACT 2 ACT 3

FEELING OR EXPERIENCE AFFECT OR EMOTION COGNITION BEHAVIOR

When I experience... I’m feeling: I’m thinking: I’m doing/I’m acting:

Note: Anger is what we consider a secondary emotion. It’s usually

(4) Discussing emotion is frivolous, self-indulgent,

CHANDELIERING BOUNCING HURT NUMBING

STOCKPILING HIGH-CENTERED THE UMBRIDGE

PERMISSION SLIPS MINDFULNESS Definition from the Greater Good

Mindfulness means maintaining a moment-by-

Mindfulness involves acceptance, meaning that we

When we practice mindfulness, our thoughts tune

BREATHE IN TACTICAL BREATHING

1. Inhale deeply through your nose, expanding your

2. Hold in that breath for a count of four –

3. Slowly exhale all the air though your mouth,

contracting your stomach, for a count of four –

What strategies help you stay mindful or pay attention?

My fall or face down in the arena moment:

How did I know I was emotionally hooked?

How have I been offloading hurt?

Am I willing and ready to get curious?

The story I’m making up or the story I told myself:

SFD CHECKLIST: Honest Unfiltered Unedited Possibly Unshareable

SFD WRITING PROMPTS

The first thing I want to do: My emotions: My body:

My thinking: My beliefs: My actions:

2. What more do I need to learn and understand

Now we get to the more difficult questions – the

THE DEFINITION THE MYTHS OF VULNERABILITY

Vulnerability feels like. . .

The cultural messages and expectations

SHAME: “I am bad.” GUILT: “I did HUMILIATION: EMBARRASSMENT:

MOVING AWAY: MOVING TOWARD: MOVING AGAINST:

The Shame Shields are based of the “strategies of

What would it mean for you (not them) if TADTVBTC?

BOUNDARIES: INTEGRITY: GENEROSITY:

BARRIERS TO BIG: perfectionism | fear | fear of grief | sadness | self-judgment

ACCOUNTABILITY: You own your mistakes, apologize, and make amends.

GENEROSITY: You extend the most generous interpretation possible

Self-trust is often a casualty of falling. We think to ourselves,

BOUNDARIES: Did I respect my own boundaries?

RELIABILITY: Was I reliable? Did I do what I said I was

ACCOUNTABILITY: Did I hold myself accountable?

VAULT: Did I respect the vault and share appropriately?

INTEGRITY: Did I act from my integrity?

NONJUDGMENT: Did I ask for what I needed?

GENEROSITY: Was I generous toward myself?