Overcoming the Vulnerability Hangover: Navigating the Emotional Aftermath of Sharing Your Story on a Podcast

There’s something incredibly powerful about sitting behind a mic and sharing your personal story with the world. For many, it feels like a release—finally putting into words experiences that have shaped you, offering listeners a piece of yourself in hopes it might resonate. But what many don’t anticipate is what happens after the episode is recorded and released: the vulnerability hangover.

Researcher and storyteller, Dr.Brené Brown coined the term “Vulnerability Hangover” to describe that anxious, exposed feeling that often follows moments of deep vulnerability. She points out in her book Daring Greatly, “Vulnerability is the core, the heart, the center, of meaningful human experiences.” But in the aftermath, you might find yourself lying awake at night, replaying what you said, second-guessing your words, wondering how people are going to react. You might feel like the living embodiment of “cringe.” You might feel proud one minute and regretful the next, a whirlwind of emotions that can make you want to rewind time and un-say everything you said. 

As a podcast producer, I’ve been on both sides of the mic. I’ve witnessed firsthand the highs and lows of telling personal stories, and I’ve felt that vulnerability hangover myself. It’s real, and it can be intense—but it’s also something you can navigate with care. Here’s how.

What is a Vulnerability Hangover?

When we share something personal—whether it’s our story, our struggles, or even our achievements—we open ourselves up to the judgment of others. It’s a deeply human experience to want to be understood, accepted, and validated. But after sharing, our brains often kick into overdrive, worrying about how we were perceived or how people might respond. 

This is what Brené Brown describes as a “vulnerability hangover.” It’s that wave of anxiety or regret that can hit after being vulnerable, especially in a public forum like a podcast. You’ve laid your truth out there, and now you can’t take it back. It’s out of your hands. Brené also tells us that “vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path.” This can feel overwhelming, but it’s important to remember that vulnerability takes courage, and your story matters.

It's important to remember that most people will experience these moments after sharing in all different types of settings. I know I'm not the only one to replay every weird thing I said at a dinner party with my partner's co-workers. But the nature of podcasting can intensify things, and that’s normal too. Unlike at that dinner party, you don't get immediate back-and-forth responses, validating facial expressions, and the benefit of mirror neurons that boost empathy. You're sending your heart out into the void, and waiting to see how it lands. That is scary, but as I tell my kids, being scared is our best chance to practice being brave.

Self-Care After Sharing

One of the most important things to do after sharing your story is to give yourself the space to feel whatever comes up. It’s natural to experience a range of emotions—pride, anxiety, relief, doubt. Instead of fighting these feelings, pause and reflect on them. Acknowledge that you were brave enough to be vulnerable, which in itself is an achievement.

It can help to engage in grounding practices that bring you back to the present moment. Whether it’s taking a walk, meditating, or practicing deep breathing, find something that helps you center yourself. You’ve just shared a part of yourself with the world—now it’s time to take care of the part that remains with you.

Another helpful step is to revisit your “why.” Why did you share your story in the first place? Was it to help others feel less alone? To offer insight? To heal a part of yourself? Reconnecting with the intention behind your vulnerability can help quiet those lingering doubts. Remind yourself of the purpose behind your words and trust that they will land with those who need to hear them.

The Power of Partnership

One of the things that makes sharing vulnerable stories on a podcast easier is having a trusted partner by your side. Whether it’s a co-host, producer, or editor, having someone who understands the heart of your message is invaluable. I’ve worked with people who, after sharing their story, needed reassurance that their message was protected. A good partner will do that for you.

A trusted partner can help shield you from negative feedback. It’s easy to get caught up in what others think after your story is out there, but not every comment or critique deserves your attention. A good co-host or producer can help filter through responses and give you feedback that’s constructive, while blocking out the noise that isn’t worth your energy.

Perhaps most importantly, having someone to navigate the process with—especially someone who knows how to handle delicate content—can make all the difference. They can help you shape your story, guide the conversation, and even provide emotional support when you feel overwhelmed. They’ll also have your back when it comes to editing, making sure your message stays true to your intent. Having a trusted editor or producer on your side can keep you from feeling like you need to censor yourself in the process of creation. Letting it all out in the moment can help get to deeper topics and more resonant insights, but that doesn't mean every detail needs to be included in the final edit. Having a partner who knows what to cut, what to ask, and what to leave will help you feel more confident and protected in the final cut that is distributed.

Setting Boundaries

Even though you’ve chosen to share your story, it doesn’t mean you’re obligated to answer every question or dive deeper than you feel comfortable with. Setting boundaries is key to protecting your emotional well-being. Whether you’re a host or a guest, you’re allowed to decide ahead of time how much you’re willing to share publicly and stick to those limits. It’s okay to tell people, “That’s as much as I’m comfortable sharing right now.”

It’s also important to create a support system after your episode goes live. Surround yourself with friends, family, or a trusted community who can remind you that your story is valid and valuable. Having people in your corner to offer positive reinforcement can be a powerful antidote to any self-doubt you might feel.

Managing Negative Feedback

Let’s face it—once your story is out in the world, it’s impossible to control how people will respond. You may receive wonderful, supportive feedback, but there’s also the chance you’ll encounter criticism or negative comments. This is one of the hardest parts of vulnerability, but it’s important to remember that not all feedback is personal. Often, negative reactions say more about the person responding than they do about your story.

If you do receive constructive criticism, take the time to process it. If it’s valid, see it as an opportunity for growth. But don’t dwell on feedback that’s not helpful. Not everyone will understand your story, and that’s okay. You don’t owe everyone an explanation, and you don’t need to win everyone over. In fact, seasoned content creators often talk about the freedom that comes from learning that no matter what they do or say, they’ll never make everyone happy. As Dita Von Teese said, "You can be the ripest, juiciest peach in the world, and there's still going to be somebody who hates peaches.”

Final Thoughts

Sharing your story is a bold and courageous act, but it’s not without its emotional challenges. The vulnerability hangover is real, but it doesn’t have to be debilitating. With self-care, clear boundaries, and a supportive partner by your side, you can navigate the emotional aftermath and come out stronger on the other side.

Remember: your story has the power to connect, inspire, and heal—not only for those who hear it but also for you. So, if you’re feeling that vulnerability hangover, take a deep breath, acknowledge the courage it took to share, and know that your words matter.