Choose a trusted person, peer worker, or professional you may want to contact. You can practice privately or with a facilitator. Rehearsal does not require sending the message.
How to use this page
Use a made-up situation in a group. Decide how much you want to share, and keep personal health information out of any public or shared practice.
Make the request concrete
Try an opening in your own words: "I am working on a change and could use help with one thing." Name a task, timeframe, or type of response. For example, ask for a ten-minute check-in, help locating a service, or company while making a call. Avoid relying on someone to guess what support means.
Check availability and boundaries
Invite an honest response: "Is that something you can offer?" The person may need a different time or may not be able to help. Their limits do not decide your worth or whether you deserve support. Ask about a practical alternative if that feels useful.
Prepare another route
Practice a brief reply to a no, silence, or an unhelpful response. Then name a second person or service to approach. If support is urgent, use an appropriate urgent care route rather than waiting for this practice contact.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- My request, the amount I want to share, and an alternative if this person is unavailable