What is the theory behind this worksheet?
The following worksheet is based on a CBT approach, an evidence-based treatment modality that focuses on how thoughts lead to feelings and, in the end, to behaviors (Beck, 1995).
How will this worksheet help
This worksheet will encourage clients to think of the people in their life as support for their mental struggles and guide them through the process.
How to use the worksheet
Overcoming one’s problem is, most of the time, much easier with the support of others. While some rely solely on a single person for the said support, such as a romantic partner, a good friend or a child, many people feel the need to have a bigger number of people who can give them different kinds of support (Fasihi Harandi et al., 2017).
We propose the following worksheet to help you think about people who can support you in various areas of your life. If you have difficulty thinking of people in a specific area, think of people who could possibly fill this role, and then work toward making this happen. Often, you will find that you can get the support you need by just asking for it. Write down at least one person you know who fits into each category.
Building a support system worksheet
Someone I can discuss a personal problem with:
Phone: E-mail:
Someone who enjoys similar activities:
Phone: E-mail:
Someone who can help me finish a task:
Phone: E-mail:
Someone who can cheer me up when I feel sad:
Phone: E-mail:
Someone who builds my self-confidence:
Phone: E-mail:
Someone who can give me helpful and constructive feedback:
Phone: E-mail:
Someone who is understanding and a good listener:
Phone: E-mail:
Someone who can be honest to me, even when I’m making a mistake:
Phone: E-mail:
Someone who can keep me accountable for my decisions and goals:
Phone: E-mail:
Someone who can help me overcome bad habits:
Phone: E-mail:
Someone who can help me solve serious problems:
Phone: E-mail:
Someone who can make me laugh for sure:
Phone: E-mail:
Someone who can comfort me in the time of loss:
Phone: E-mail:
Someone who can take care of me when I’m sick:
Phone: E-mail:
Someone who is proud of my achievements and let me know they are proud:
Phone: E-mail:
Someone else who can give me support:
Phone: E-mail:
References
Beck, J. S. (1995). Cognitive therapy: Basics and beyond. New York: Guilford press
Fasihi Harandi, T., Mohammad Taghinasab, M., & Dehghan Nayeri, T. (2017). The correlation of social support with mental health: A meta-analysis. Electronic Physician, 9(9), 5212–5222. https://doi.org/10.19082/5212
You can download this worksheet here.