Map of your support network
A drawn overview of the people around you and what each is really available for.
What it’s for
Loneliness often doesn’t mean there is no one, but that you expect the wrong thing from the wrong person. The map separates the two.
How it goes
- Draw yourself in the centre, with three rings around you: close, middle, edge.
- Enter people, including those you rarely see.
- Beside each, note what they’re good for: listening, practical help, laughter, straight advice.
- Look at which kind of support is missing. That is where the work is.
See also
Mood diary
A short daily record of mood that, after two weeks, shows a pattern you can't see from the inside.
Distress scale
A rating of your state from 0 to 10, with a description of what each level means for you specifically.
Exposure ladder
A graded list of situations you avoid — from the easiest to the hardest.
