Build Your Support Squad Map

We all need people in our corner—and for teens, knowing who to turn to in tough moments is a major part of building resilience.

This week’s self-care activity is all about mapping your support system so when stress hits, you know you’re not alone.

🧭 What’s a Support Squad Map?

It’s a simple visual tool that helps teens identify the people they can rely on—family, friends, teachers, coaches, mentors, or even pets that offer comfort. When emotions feel heavy, this map becomes a reminder: you have people who care.

How to Make One

All you need is paper, a whiteboard, or a drawing app on your phone/tablet.

1. Start with YOU in the center. Write your name or draw a symbol that represents you.

2. Add circles around you for people in your life who offer:

   • Someone to talk to

   • Someone who gives good advice

   • Someone who makes you feel loved and safe

   • Someone who makes you laugh or have fun

   • Someone who can help in a crisis

3. Label each connection. You can use names, initials, emojis, or colors.

4. Optional: Add how you usually contact them—text, in person, phone, DM, etc.

   
   

🧠 Why This Matters

When stress or anxiety shows up, it’s easy to forget our resources. A Support Squad Map:

• Reinforces that you’re not in it alone

• Encourages reaching out instead of shutting down

• Builds confidence in asking for help

• Creates space to reflect on which relationships feel safe and strong

  
  

🗣️ Let’s Talk About It

After creating your map, reflect:

• Who surprised you by making the list?

• Is there someone you wish you felt more connected to?

• Is there a gap you want to fill (like a mentor or counselor)?

  
  

Building resilience is not just about bouncing back—it’s also about knowing where to lean.

🔗 Save your Support Squad Map and keep it somewhere easy to access—your journal, locker, or phone gallery.

For more resilience tools, visit www.standupaj.org