Ways to build a support system checklist

Identify Potential Support System Members

Family members

Friends

Co-workers

Mental health professionals

Community organizations

Neighbors

Church or religious community members

Support groups

Online communities or forums

Healthcare providers

Therapists or counselors

Teachers or mentors

Fitness or wellness groups

Volunteer organizations

Life coaches or career counselors

Communicate Your Needs

Be open and honest about your struggles

Clearly communicate what type of support you need

Set boundaries and expectations for your support system

Provide specific examples of how your support system can help you

Ask for feedback on how your support system can better meet your needs

Express appreciation for the support you receive

Communicate any changes in your needs or preferences to your support system

Create a Support Plan

Schedule regular check-ins with support system members

Identify specific ways each member can support you

Have a contingency plan for emergencies or times of crisis

Establish boundaries and expectations with each support system member

Evaluate the effectiveness of your support plan regularly and make adjustments as needed

Consider involving a therapist or counselor in your support plan for additional guidance and assistance

Develop a self-care routine that includes activities that help you recharge and stay grounded

Utilize technology and online resources to stay connected with your support system, especially during times of physical separation

Practice Self-Care

Prioritize your own well-being and mental health

Take time for yourself to recharge

Seek professional help when needed

Engage in activities that bring you joy and relaxation

Set boundaries with others to protect your energy and emotions

Practice mindfulness and meditation to reduce stress

Get regular exercise and maintain a healthy diet

Make time for hobbies and interests that make you happy

Show Gratitude

Express appreciation for the support you receive

Thank support system members for their help and understanding

Acknowledge the impact their support has on your well-being

Send thank you notes or small tokens of appreciation to your support system members

Verbally express gratitude during conversations or interactions with your support system

Share positive feedback or testimonials about your support system members with others

Take the time to listen to and acknowledge their needs and feelings as well

Plan a special outing or activity to show your appreciation for your support system members