Ecomap
A drawing of your surroundings — people, institutions and activities — and of what each gives you and takes.
What it’s for
A genogram shows the family; an ecomap shows the world around you: work, friends, sport, neighbours, healthcare.
How it goes
- Draw yourself (or your family) in the centre, with circles around you for the parts of your surroundings.
- Connect them with lines: thick = strong tie, thin = weak, broken = strained.
- On each line draw an arrow: where the energy flows — towards you, away from you, or both ways.
What it shows
How many connections are one-way. With exhaustion, the picture often says more than any list of tasks.
See also
Wheel of life
Eight areas you rate from 0 to 10 — an overview of where life has tilted.
List of your resources
A written list of what has helped you before — for moments when you can't remember anything.
Mood diary
A short daily record of mood that, after two weeks, shows a pattern you can't see from the inside.
