Anxiety Skills

Create a Support Circle Map

Creating a support circle map involves visually organizing and identifying trusted individuals you can reach out to during times of emotional distress or anxiety. This structured approach clarifies who can provide emotional, practical, or informational support, fostering a proactive coping strategy and reducing isolation.

Skill Categories
Planning
Social
Communication
Issues Addressed by Skill
Anxiety
Depression
Social Anxiety
Trauma
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
Weekly Skills Tracker
Practice Assertive Communication
"What Helps Me" Worksheet
Say No Without Guilt
Personal Coping Skills Menu

Overview

  • Difficulty:
  • Best Use: Good for identifying trusted people and planning who to reach out to
  • Time: 10-20 min
  • Tools:

What to do

  1. Draw a circle in the center of a paper and label it "Me" or your own name.
  2. Around this central circle, draw additional circles representing trusted individuals or supportive groups in your life.
  3. Label each circle clearly with the person�s or group's name, specifying the type of support they offer (emotional, practical, informational).
  4. Reflect and categorize circles based on closeness or the type of support needed most frequently.
  5. Include contact information or quick notes on the best way to reach each support source.
  6. Regularly review and update the support circle map as relationships and support needs evolve.
  7. Keep your support circle map accessible for immediate use during emotional distress or crisis situations.

When to use

Why it works

Creating a support circle map works by providing clear, accessible, and structured emotional resources, helping individuals to quickly connect with trusted support when experiencing distress. This proactive planning approach significantly helps reduce anxiety and feelings of isolation. Clearly identifying sources of support fosters emotional security, enhances social connectedness, and helps the brain build robust strategies for managing emotional crises, improving overall psychological resilience.

Benefits

  • Significantly lowers anxiety
  • Reduces depressive symptoms
  • Improves emotional regulation
  • Enhances feelings of connectedness and belonging
  • Strengthens interpersonal relationships
  • Increases confidence in proactively managing emotional distress
  • Leads to better overall mental health and well-being

Tips

  • Regularly update your map as relationships and needs change.
  • Include diverse types of support to ensure comprehensive coverage.
  • Rehearse reaching out to each support source to reduce anxiety during crises.
  • Pair the use of your support circle map with emotional regulation techniques, such as deep breathing, to maximize coping effectiveness during stressful moments.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Planning
Social
Communication
Issues Addressed by Skill
Anxiety
Depression
Social Anxiety
Trauma
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
Develop a Panic Attack Safety Plan
Problem-Solving Worksheet
Pack a Calm-Down Kit
Anxiety Skill Rating Scale
Personal Coping Skills Menu