Social Support
This support system worksheet helps you take honest stock of who you can call on for practical help, emotional support, and plain fun - then spot the gaps, notice who might be overloaded, and strengthen one connection this month.
Support comes in currencies
Think of support less as one thing and more as several currencies. Practical support is rides, meals, borrowed tools, help moving. Emotional support is someone who can sit with you in a hard moment without rushing to fix it. Fun is its own currency - people who make you laugh and pull you out of your head. So is perspective, the person whose advice you actually trust. No single person can pay you in every currency, and expecting one person to cover them all strains even the best relationship. Strong support systems tend to be wide rather than deep in one place.
Gaps and single points of overload
When people map their support, two patterns show up again and again. The first is a gap: a whole currency with no names in it, often practical help or emotional honesty. The second is a single point of overload: one person - a partner, a best friend, a parent - appearing in every single answer. Neither pattern means something is wrong with you. Adult life scatters people, and rebuilding takes deliberate effort that nobody teaches. A map simply shows you where to aim. One reframe before you start: asking for support is not a burden on the system. Asking is how the system gets built.
How supported do you feel lately?
Before mapping any names, rate the felt sense. Day to day, how backed up do you feel - not how many people you know, but how held you feel by them.
Your practical crew
Who could you actually call for a 7 a.m. airport ride, help carrying a couch, or soup when you are sick? List every name that qualifies, even if you would hesitate to ask.
Your emotional anchors
Who can hear the unpolished truth about how you are doing without judging, panicking, or turning it into advice?
Your fun and belonging people
Who do you laugh with? Where do you feel like part of something - a group chat, a team, a standing Sunday table?
Read your map honestly
Scan what you wrote above, then check anything that is true.
One connection to strengthen this month
Choose one: a strong tie that has gone quiet, or an acquaintance who could become more. Then name one small, dated move. Support systems are built through small maintenance, not grand gestures.
What the map shows
Take one more look at the whole picture before you close it.
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