Support can be easier to use when the request is specific. Think about a day when your mood is low and identify one person or service that could help with a practical task, companionship, or getting care.
Match the request to the need
Name what would help today. Examples include sitting together for ten minutes, getting a ride to an appointment, sharing a meal, or having someone check in later. The other person may be unable to help; that does not mean the need is unimportant.
Prepare more than one route
Write a short request and a backup option. You can include a boundary: "I would appreciate company without advice right now." If low mood is worsening or you feel unable to stay safe, use your clinician’s agreed support or urgent care plan instead of relying only on informal contact.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
What I need and how another person could help
A person or service I can contact and how to reach them
The words I could use to make my request
My backup if that option is unavailable
Facilitator notes and adaptation
Explore whether identified contacts are safe and available. Avoid assuming family support or easy service access. Distinguish a social support plan from individualized safety planning when there are suicide or self harm concerns.
Sources behind the concepts
These sources inform the concepts in this original resource. They do not validate or endorse this specific page.