This text is an archive
This text comes from the Google Doc of T-MAPS, you can find them all on their website.
Purpose of this map
A personal guide for noticing patterns, responding to stress, and finding your way back to connection.
This document is a living tool designed to help you—and your trusted support network—stay grounded, connected, and resourced through difficult times. It’s divided into key sections that help you reflect on your own wellbeing, recognize when you’re struggling, and make clear plans for getting support.
This plan is rooted in relationship. It’s not meant to be a solo exercise—it’s a way to invite your people into your care, and to keep yourself in alignment with what matters most. This template was inspired by years of peer practice and collective wisdom. Use what works, change what doesn’t, and make it yours.
1. When I’m Well
What everyday wellness looks like for me:
- My thoughts are steady and clear.
- I feel present and grounded in my body.
- I’m organized and sticking to my routines.
- I feel connected to others and check in regularly.
- I enjoy being in the world and can find pleasure in small things.
What am I like when I’m most alive?
- I feel a sense of flow and creative energy.
- My body feels loose and open.
- I feel part of something larger—history, nature, community.
- I want to connect with others.
- I feel like I belong.
Regular practices that keep me grounded and well:
- Journaling
- Clear routines
- Regular meals and hydration
- Movement and exercise
- Music, nature, rest
- Time with trusted people
2. What Matters Most to Me
This section is about your values. What do you want to remember when things are hard? What really matters to you?
- Connection over isolation
- Honesty over perfection
- Creativity over control
- Justice, care, and collective liberation
- Taking care of others and letting myself be cared for
3. Signs I’m Struggling
Early signs that I may need support:
- Racing thoughts or rapid speech
- Trouble following through on tasks
- Feeling disconnected or foggy
- Losing interest in things that matter to me
- Avoiding people or shutting down
Advanced signs:
- Expressing hopelessness or feeling like giving up
- Paranoia or delusional thinking
- Intense agitation or shutdown
- Suicidal thoughts or intentions
4. Crisis Plan
This section is for the people I trust. If I am showing clear signs that I’m in crisis, here’s what I need:
- Gently check in and ask how I’m doing
- Encourage grounding practices—eating, resting, moving, connecting
- Help me take a break from obligations or responsibilities
- Support me in connecting with professional help if needed
- If necessary, help me get to a safe place (even if that’s the hospital)
When the crisis has passed, here’s how you’ll know:
- I’m sleeping regularly again
- I’m making sense and not overwhelmed
- I can hold a regular conversation and reflect on what happened
5. Context of the Moment
We are living in a time of deep uncertainty—climate collapse, economic instability, rising authoritarianism, broken healthcare systems. Many of us are trying to hold too much, with too few resources, while navigating systems not built for our survival. This plan exists within that context. It is a political act to care for ourselves and each other in this world. This document is one small part of building a culture of mutual aid, relational care, and collective resilience.
This map is meant to be shared
Think about who in your life you trust to see you clearly—especially when things get hard. It might be a close friend, a family member, a care provider, a peer, or someone you’ve been building trust with over time.
You don’t need a perfect support system. You just need people who are willing to show up, stay curious, and walk with you through the unknown.
When inviting someone to be part of your support circle, you can say something like:
“I’m working on a plan to help me stay grounded when things get tough, and I’d love to share it with you. You don’t need to fix anything—just help me remember who I am and what matters most.”
You get to decide how much of your map you want to share—and with whom.
When you name what you need and share it with others, you don’t just help yourself—you give the people around you permission to do the same. That’s how we start to shift the culture.