Map your support network

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Map Your Support Network & Create a Support Wishlist

In this video, Sarah walks you through the below exercise that is designed to help you evaluate your current support network and articulate your needs. By mapping out who supports you and how, and by identifying what additional support you need, you can take proactive steps to strengthen your network.

Part 1: Map Your Support Network

Instructions

Below is a table to help you map your current support network. In each row, identify the person or group, your relationship to them, the type of support the at delivering. This will help you visualize your support network and understand where you might need additional resources or changes.

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Table for Mapping Your Support Network

Category	Name & Relationship	Good at Providing	Not as Good at Providing
Family




Friends




Co-Workers


Professionals (Therapist, Coaches, etc.)


Other

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How to Use This Table:

Print this page or create your own table on a piece of paper, then fill out the table based on your personal experiences with each support category.
Consider both what these individuals or groups are good at and areas where they might improve. This can include emotional, practical, or informational support.
If you identify gaps in certain types of support, think about ways to find additional resources or discuss your needs with your existing network.

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Part 2: Create a Support Wishlist

Instructions

Below is a table to help you understand your support wishlist. For each category of support, describe your specific needs and list potential sources where you can seek this support. Think about how each type of support can help you cope with grief and enhance your well-being.

Support Categories Table

Support Category	Description	Your Specific Needs	Potential Sources
Emotional Validation Support	Receiving support that validates feelings without trying to fix them. Essential for dealing with grief.
Companionship Support	Simply being there. The presence of another can provide comfort without the need for conversation.
Practical Support	Assistance with everyday tasks that might feel overwhelming during intense grief.
Informational and Guidance Support	Providing accurate information and guidance on practical aspects of loss.
Advocacy Support	Having someone to advocate on your behalf in situations where you might not have the energy or clarity.
Continued Connection Support	Keeping the connection with the loved one alive by remembering and honoring their life.
Other Support

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Examples of Support for Inspiration

Knowing what you may need can be difficult - here are some examples of support that might help you understand what you need.

Emotional Validation Support

Examples of Specific Needs: Someone to listen without judgment after a tough day.
Examples of Potential Sources: Trained grief counselor, empathetic friend.

Companionship Support

Examples of Specific Needs: Company during anniversaries or special dates.
Examples of Potential Sources: Close friend, family member, pet.

Practical Support

Examples of Specific Needs: Help with daily chores when feeling overwhelmed.
Example of Potential Sources: Neighbor, local volunteer organization.

Informational and Guidance Support

Examples of Specific Needs: Guidance on estate management or funeral arrangements.
Examples of Potential Sources: Legal advisor, financial planner.

Advocacy Support

Examples of Specific Needs: Assistance negotiating with employers for leave.
Examples of Potential Sources: HR professional, family advocate.

Continued Connection Support

Examples of Specific Needs: Ways to celebrate the life of the loved one on special occasions.
Examples of Potential Sources: Support group, spiritual leader.

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Map your support network