One person does not have to meet every need. Build a support plan with different roles: practical help, emotional connection, recovery companionship, and professional care. Include people and services that respect your goals and boundaries.
Give each support a role
A friend might offer a check in, a peer group might offer shared experience, and a clinician might help with treatment decisions. Ask before assuming someone is available. Consider whether a relationship feels safe, respectful, and useful for the kind of support you need.
Prepare a clear request
Try a request with a specific action and time: Could you call me after work on Tuesday while I get through the evening? Plan what to do when someone says no or does not answer. Include transportation, cost, language, technology, and accessibility when choosing services.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- For practical help, I can ask; my specific request is
- For connection or recovery support, I can contact
- For treatment questions, I can contact; my next appointment or step is
- A boundary I need and a backup when support is unavailable are