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StoriesResource LibraryQ&A

Mental Health
Wellness Module 3: Social Support

Author: CMHA BC and Anxiety Canada

Are there people in your life you can turn to when you need to talk to someone?

Someone to help when your basement is flooded or when you need someone to watch the kids?

Or maybe just someone you can call when something really great happens and you want to share the

Social support is the physical and emotional comfort given to you by

your family, friends, co-workers and others. It’s knowing that you are
part of a community of people who love and care for you, value you
and think well of you.
Top

Types of social support

Support can come in many different forms. There are four main types
of social support:

Emotional support Practical help

This is what people often think of when they talk about social support. People People who care about you m
are emotionally supportive when they tell you that they care about you. For of money or food, help with c
example, if you separated from your partner or lost your job, a close friend house. This kind of support h
might call every day for the first few weeks afterwards just to see how you are
doing and to let you know that they care.

Sharing points of view Sharing information

Some people help by sharing their point of view on a particular situation, or It can be very helpful when f
sharing how they might handle a situation. When you share points of view, you information about a particula
can develop a better understanding of a situation and the best way to handle it. recently married might provi
For example, if you tell a friend about difficulties you are having with your wedding, or a cancer survivo
teenage son, she may offer a point of view you hadn’t considered. This may types of cancer treatments.
help you to better address the situation with your child.

Top

Getting your support needs met

Many of the people in your life can provide social support. These can
include your parents, spouse or partner, children, siblings, other family
members, friends, co-workers, neighbours, health professionals and
sometimes even strangers.
Different people in your life may provide different kinds of support,
so it’s unlikely that one person can provide all the support you need.
For example, your parents may be great with childcare, and your best
friend may give great relationship advice.
The best support often comes from the people you are closest to in
your life. Receiving support from the people you are close to may be
more beneficial to your physical and emotional health than support
from people you don’t know well.
Top
What is so important about social support?
Research shows that social support provides important benefits to our
physical and emotional health. Stress may be related to a number of
health concerns, from mental health problems to chronic health
problems like heart disease and migraines. However, social support
can help protect people from the harmful effects of stress. When
dealing with a stressful situation, people are less likely to report stress-
related health problems when they feel like they have support from
others.
Top

When might I want to change my social

support network?

While some people maintain the same set of friends, co-workers and contact with family members over
shifts to their support networks. Here are some of the reasons why.

Not enough support

You may wish to bring new people into your support network if you
find that you need more people in your life who can provide you with
support, or if you’re missing people in areas that are important to you.
For example, you may have good emotional support, but you may
want to meet more people who share your interests.
Change in lifestyle
People often make changes to their support network when they
experience important life changes. Here are just a few examples of
changes that may require a shift in support:
 Parenthood: People often change their social life significantly
when they become parents. They may spend more of their time
with other parents.
 Divorce or death of a spouse: Married people often socialize with
other married people. Following divorce or the death of a spouse,
your usual social network may no longer be a good fit for your
needs.
 Change in behaviour: People who smoke, drink or use drugs on a
regular basis may socialize with others who do the same. When
you cut back or quit, you may decide to make a new friends to help
you maintain your goals.
 New hobby or activity: When you take up a new activity, like
running or painting, you may want to find others who share your
interests.
Need for a like-minded community
You may wish to join a community or communities that you identify
with, or make friends with people who share your values.
Need for specialized knowledge or expert opinion
You may wish to seek out extra help when you experience something
that your existing support network isn’t familiar with. People with
lived experience may be better able to provide empathy, support and
understanding. The knowledge that we aren’t alone can also help you
cope with feeling of blame or shame.
Formal support, like an education group or professional, may be
helpful when you need highly specialized or technical information.
For example, you may need specialized information if you or a loved
one is diagnosed with a health problem.
Top

Social support and mental illness

Social support plays an important role in mental health and substance
use problems. For example, people living with depression report lower
levels of social support than others. Specifically, people living with
depression tend to report fewer supportive friends, less contact with
their friends, less satisfaction with their friends and relatives, lower
marital satisfaction and confide less in their partners.
It’s likely that lack of social support and feelings of loneliness make
people more vulnerable to mental health or substance use problems
like depression. However, many people pull back from others when
they’re experiencing mental health or substance use problems. In this
way, mental health or substance use problems can lead to problems
with social support and aggravate feelings of loneliness.
Reconnecting with others in healthy, supportive ways is often an
important component of managing most mental health or substance
use problems.
Top

How do I improve my social support network?

1. Don’t be afraid to take social risks
Seeking out new people and introducing yourself to them may be a
useful way to meet others. For example, you may decide to go to a
party, even though you won’t know anyone else at the event. Informal
gatherings, community centres, recreational courses or clubs,
volunteer positions, schools and workplaces are also common places
to meet people.
2. Get more from the support you have
It’s easy to assume that other people know what you need, but this
usually isn’t true. You may need to tell others what you need. Be as
specific as possible in your requests. However, be careful not to
overwhelm your support providers.
3. Reach out
Ask the people you know to help you broaden your networks. If you
have recently become single, ask your friends to introduce you to
other single people your age. If you have recently come out, ask your
friends to introduce you to others in the community.
4. Create new opportunities
You may create new opportunities to meet others when you step
outside of your usual activities. For example, you may meet new
people when you join a club or group or get involved in an
organization.
5. Let go of unhealthy ties
Walking away from any relationship is painful—even when the
relationship is causing harm—but it may be necessary. For example, if
you’re trying to quit drinking and your friends only ever want to spend
time in bars and clubs, you may decide to let them go. Use your
judgement, though. It may be possible to spend less time with certain
people without fully abandoning the friendship.
6. Make a plan
Figure out what supports you need and figure out how you might find
it.
7. Be a joiner
Sometimes, the best way to find the support you need is through a
support group. If you need support for a highly specific problem, like
managing a health problem, a formal support group may be the best
option. See our fact sheets on finding help and support
at [Link].
8. Be patient
Making new friends can take time. You may need to meet many new
people to make just one new friend. Building intimacy also takes time.
It can take several months to feel close to someone and feel like you
can count on their support.
9. Avoid negative relationships
Negative relationships are hard on your emotional health. Some
negative aspects may be obvious, such as abuse. Other times, they
may be more subtle, such as excessive dependence or control issues.
You aren’t responsible for the other person’s behaviour, but it can still
take a toll on your own well-being. You may find yourself dealing
with the problems in unhealthy ways. It can be hard to avoid certain
negative relationships, especially when these relationships are with
family members. In this case, it may be best to limit the amount of
contact with these people (or buffer that contact with other helpful
supporters), and avoid relying on them for support.
10. Take care of your relationships
You’re more likely to build strong friendships if you are a good friend,
too. Keep in touch with your support network, offer support to others
when they need it and let them know that you appreciate them.
Scoring
The first score tells you how supported you feel by your friends. The
second score, how supported you feel by your family. The last score is
how supported you feel in general. The closer your score is to 5, the
more supported you feel. If your scores are lower than 3, you may
wish to take steps to improve the support in your life.
About the authors

Canadian Mental Health Association BC Division helps people access

the community resources they need to maintain and improve mental
health, build resilience, and support recovery from mental illness.
CMHA BC has served BC for over 60 years.

Anxiety Canada promotes awareness of anxiety disorders and

increases access to proven resources. Visit [Link].

Select sources and additional resources:

1. Visit [Link] to read the Social Support issue of
Visions: BC’s Mental Health and Addictions Journal.
2. Visit [Link] for information on healthy families from the
BC Council for Families.
3. Visit [Link] for the social support
section of Taking Charge of Your Health, a project of the
University of Minnesota.
4. Cohen, S., Underwood, L.G. and Gottlieb, B.H. (2000). Social
Support Measurement and Intervention: A Guide for Health and
Social Scientists. London: Oxford University Press.
5. Gottman, J. and DeClaire, J. (2001). The Relationship Cure: A 5
Step Guide to Strengthening your Marriage, Family, and
Friendships. New York: Three Rivers Press.

© 2016 | Back to top | Download PDF | Photocopy-friendly

PDF | More Wellness Modules | More info sheets
Stay Connected
Sign up for our various e-newsletters featuring mental health and
substance use resources.

Email Address
@HeretoHelpBC
Signup

HeretoHelp is a project of the BC

Partners for Mental Health and
Substance Use Information
We are a group of seven leading mental health and addictions non-
profit agencies. Since 2003, we've been working together to help
people live well and better prevent and manage mental health and
substance use problems. Learn more.
 Anxiety Canada
 British Columbia Schizophrenia Society
 Canadian Mental Health Association, BC Division
 Canadian Institute for Substance Use Research
 Institute of Families for Child and Youth Mental Health
 Jessie's Legacy eating disorders prevention and awareness (a
Family Services of the North Shore program)
 Mood Disorders Association of BC (a branch of Lookout
Housing and Health Society)
 Funding provided by Provincial Health Services Authority

Quicklinks
Visions Journal
Plainer Language Series
 Wellness Modules
Safer Use Series
Publications
Beyond the Blues
FOOT E R

 About Us

 Order Resources

 Other Languages
© HeretoHelp 2019
Copyright and Terms of Use
Disclaimer
Submitting Content
Login or Register
Skip to main content

Get help now

MAIN MEN U

I am here to support
StoriesResource LibraryQ&A

Mental Health
Wellness Module 3: Social Support

Author: CMHA BC and Anxiety Canada

Are there people in your life you can turn to when you need to talk to someone?

Someone to help when your basement is flooded or when you need someone to watch the kids?
 Or maybe just someone you can call when something really great happens and you want to share the

Social support is the physical and emotional comfort given to you by

your family, friends, co-workers and others. It’s knowing that you are
part of a community of people who love and care for you, value you
and think well of you.
Top

Types of social support

Support can come in many different forms. There are four main types
of social support:

Emotional support Practical help

This is what people often think of when they talk about social support. People People who care about you m
are emotionally supportive when they tell you that they care about you. For of money or food, help with c
example, if you separated from your partner or lost your job, a close friend house. This kind of support h
might call every day for the first few weeks afterwards just to see how you are
doing and to let you know that they care.

Sharing points of view Sharing information

Some people help by sharing their point of view on a particular situation, or It can be very helpful when f
sharing how they might handle a situation. When you share points of view, you information about a particula
can develop a better understanding of a situation and the best way to handle it. recently married might provi
For example, if you tell a friend about difficulties you are having with your wedding, or a cancer survivo
teenage son, she may offer a point of view you hadn’t considered. This may types of cancer treatments.
help you to better address the situation with your child.

Top

Getting your support needs met

Many of the people in your life can provide social support. These can
include your parents, spouse or partner, children, siblings, other family
members, friends, co-workers, neighbours, health professionals and
sometimes even strangers.
Different people in your life may provide different kinds of support,
so it’s unlikely that one person can provide all the support you need.
For example, your parents may be great with childcare, and your best
friend may give great relationship advice.
The best support often comes from the people you are closest to in
your life. Receiving support from the people you are close to may be
more beneficial to your physical and emotional health than support
from people you don’t know well.
Top

What is so important about social support?

Research shows that social support provides important benefits to our
physical and emotional health. Stress may be related to a number of
health concerns, from mental health problems to chronic health
problems like heart disease and migraines. However, social support
can help protect people from the harmful effects of stress. When
dealing with a stressful situation, people are less likely to report stress-
related health problems when they feel like they have support from
others.
Top

When might I want to change my social

support network?

While some people maintain the same set of friends, co-workers and contact with family members over
shifts to their support networks. Here are some of the reasons why.

Not enough support

You may wish to bring new people into your support network if you
find that you need more people in your life who can provide you with
support, or if you’re missing people in areas that are important to you.
For example, you may have good emotional support, but you may
want to meet more people who share your interests.
Change in lifestyle
People often make changes to their support network when they
experience important life changes. Here are just a few examples of
changes that may require a shift in support:
 Parenthood: People often change their social life significantly
when they become parents. They may spend more of their time
with other parents.
 Divorce or death of a spouse: Married people often socialize with
other married people. Following divorce or the death of a spouse,
your usual social network may no longer be a good fit for your
needs.
 Change in behaviour: People who smoke, drink or use drugs on a
regular basis may socialize with others who do the same. When
you cut back or quit, you may decide to make a new friends to help
you maintain your goals.
 New hobby or activity: When you take up a new activity, like
running or painting, you may want to find others who share your
interests.
Need for a like-minded community
You may wish to join a community or communities that you identify
with, or make friends with people who share your values.
Need for specialized knowledge or expert opinion
You may wish to seek out extra help when you experience something
that your existing support network isn’t familiar with. People with
lived experience may be better able to provide empathy, support and
understanding. The knowledge that we aren’t alone can also help you
cope with feeling of blame or shame.
Formal support, like an education group or professional, may be
helpful when you need highly specialized or technical information.
For example, you may need specialized information if you or a loved
one is diagnosed with a health problem.
Top

Social support and mental illness

Social support plays an important role in mental health and substance
use problems. For example, people living with depression report lower
levels of social support than others. Specifically, people living with
depression tend to report fewer supportive friends, less contact with
their friends, less satisfaction with their friends and relatives, lower
marital satisfaction and confide less in their partners.
It’s likely that lack of social support and feelings of loneliness make
people more vulnerable to mental health or substance use problems
like depression. However, many people pull back from others when
they’re experiencing mental health or substance use problems. In this
way, mental health or substance use problems can lead to problems
with social support and aggravate feelings of loneliness.
Reconnecting with others in healthy, supportive ways is often an
important component of managing most mental health or substance
use problems.
Top

How do I improve my social support network?

1. Don’t be afraid to take social risks
Seeking out new people and introducing yourself to them may be a
useful way to meet others. For example, you may decide to go to a
party, even though you won’t know anyone else at the event. Informal
gatherings, community centres, recreational courses or clubs,
volunteer positions, schools and workplaces are also common places
to meet people.
2. Get more from the support you have
It’s easy to assume that other people know what you need, but this
usually isn’t true. You may need to tell others what you need. Be as
specific as possible in your requests. However, be careful not to
overwhelm your support providers.
3. Reach out
Ask the people you know to help you broaden your networks. If you
have recently become single, ask your friends to introduce you to
other single people your age. If you have recently come out, ask your
friends to introduce you to others in the community.
4. Create new opportunities
You may create new opportunities to meet others when you step
outside of your usual activities. For example, you may meet new
people when you join a club or group or get involved in an
organization.
5. Let go of unhealthy ties
Walking away from any relationship is painful—even when the
relationship is causing harm—but it may be necessary. For example, if
you’re trying to quit drinking and your friends only ever want to spend
time in bars and clubs, you may decide to let them go. Use your
judgement, though. It may be possible to spend less time with certain
people without fully abandoning the friendship.
6. Make a plan
Figure out what supports you need and figure out how you might find
it.
7. Be a joiner
Sometimes, the best way to find the support you need is through a
support group. If you need support for a highly specific problem, like
managing a health problem, a formal support group may be the best
option. See our fact sheets on finding help and support
at [Link].
8. Be patient
Making new friends can take time. You may need to meet many new
people to make just one new friend. Building intimacy also takes time.
It can take several months to feel close to someone and feel like you
can count on their support.
9. Avoid negative relationships
Negative relationships are hard on your emotional health. Some
negative aspects may be obvious, such as abuse. Other times, they
may be more subtle, such as excessive dependence or control issues.
You aren’t responsible for the other person’s behaviour, but it can still
take a toll on your own well-being. You may find yourself dealing
with the problems in unhealthy ways. It can be hard to avoid certain
negative relationships, especially when these relationships are with
family members. In this case, it may be best to limit the amount of
contact with these people (or buffer that contact with other helpful
supporters), and avoid relying on them for support.
10. Take care of your relationships
You’re more likely to build strong friendships if you are a good friend,
too. Keep in touch with your support network, offer support to others
when they need it and let them know that you appreciate them.
Scoring
The first score tells you how supported you feel by your friends. The
second score, how supported you feel by your family. The last score is
how supported you feel in general. The closer your score is to 5, the
more supported you feel. If your scores are lower than 3, you may
wish to take steps to improve the support in your life.

About the authors

Canadian Mental Health Association BC Division helps people access

the community resources they need to maintain and improve mental
health, build resilience, and support recovery from mental illness.
CMHA BC has served BC for over 60 years.

Anxiety Canada promotes awareness of anxiety disorders and

increases access to proven resources. Visit [Link].

Select sources and additional resources:

1. Visit [Link] to read the Social Support issue of
Visions: BC’s Mental Health and Addictions Journal.
2. Visit [Link] for information on healthy families from the
BC Council for Families.
3. Visit [Link] for the social support
section of Taking Charge of Your Health, a project of the
University of Minnesota.
4. Cohen, S., Underwood, L.G. and Gottlieb, B.H. (2000). Social
Support Measurement and Intervention: A Guide for Health and
Social Scientists. London: Oxford University Press.
5. Gottman, J. and DeClaire, J. (2001). The Relationship Cure: A 5
Step Guide to Strengthening your Marriage, Family, and
Friendships. New York: Three Rivers Press.

© 2016 | Back to top | Download PDF | Photocopy-friendly

PDF | More Wellness Modules | More info sheets

Stay Connected
Sign up for our various e-newsletters featuring mental health and
substance use resources.

Email Address
@HeretoHelpBC
Signup

HeretoHelp is a project of the BC

Partners for Mental Health and
Substance Use Information
 We are a group of seven leading mental health and addictions non-
profit agencies. Since 2003, we've been working together to help
people live well and better prevent and manage mental health and
substance use problems. Learn more.
 Anxiety Canada
 British Columbia Schizophrenia Society
 Canadian Mental Health Association, BC Division
 Canadian Institute for Substance Use Research
 Institute of Families for Child and Youth Mental Health
 Jessie's Legacy eating disorders prevention and awareness (a
Family Services of the North Shore program)
 Mood Disorders Association of BC (a branch of Lookout
Housing and Health Society)
 Funding provided by Provincial Health Services Authority

Quicklinks
Visions Journal
Plainer Language Series
Wellness Modules
Safer Use Series
Publications
Beyond the Blues
FOOT E R

 About Us

 Order Resources

 Other Languages
© HeretoHelp 2019
Copyright and Terms of Use
Disclaimer
Submitting Content
Login or Register
Skip to main content Get help now MAIN MENU I am here to support
Stories Resource Library Q&A Mental Health Wellness Module 3:
Social Support Author: CMHA BC and Anxiety Canada Are
there people in your life you can turn to when you need to talk to
someone? Someone to help when your basement is flooded or when
you need someone to watch the kids? Or maybe just someone you can
call when something really great happens and you want to share the
news? Social support is the physical and emotional comfort given to
you by your family, friends, co-workers and others. It’s knowing that
you are part of a community of people who love and care for you,
value you and think well of you. Top Types of social support Support
can come in many different forms. There are four main types of social
support: Emotional support This is what people often think of when
they talk about social support. People are emotionally supportive
when they tell you that they care about you. For example, if you
separated from your partner or lost your job, a close friend might call
every day for the first few weeks afterwards just to see how you are
doing and to let you know that they care. Practical help People who
care about you might give you practical help such as gifts of money or
food, help with cooking or child care, or help moving house. This kind
of support helps you complete tasks in your daily life. Sharing points
of view Some people help by sharing their point of view on a
particular situation, or sharing how they might handle a situation.
When you share points of view, you can develop a better
understanding of a situation and the best way to handle it. For
example, if you tell a friend about difficulties you are having with
your teenage son, she may offer a point of view you hadn’t
considered. This may help you to better address the situation with
your child. Sharing information It can be very helpful when family,
friends or even experts give factual information about a particular
situation. For example, a friend who recently married might provide
information on the cost of their wedding, or a cancer survivor might
provide information on different types of cancer treatments. Top
Getting your support needs met Many of the people in your life can
provide social support. These can include your parents, spouse or
partner, children, siblings, other family members, friends, co-workers,
neighbours, health professionals and sometimes even strangers.
Different people in your life may provide different kinds of support,
so it’s unlikely that one person can provide all the support you need.
For example, your parents may be great with childcare, and your best
friend may give great relationship advice. The best support often
comes from the people you are closest to in your life. Receiving
support from the people you are close to may be more beneficial to
your physical and emotional health than support from people you
don’t know well. Top What is so important about social support?
Research shows that social support provides important benefits to our
physical and emotional health. Stress may be related to a number of
health concerns, from mental health problems to chronic health
problems like heart disease and migraines. However, social support
can help protect people from the harmful effects of stress. When
dealing with a stressful situation, people are less likely to report stress-
related health problems when they feel like they have support from
others. Top When might I want to change my social support
network? While some people maintain the same set of friends, co-
workers and contact with family members over their entire adult lives,
many others make shifts to their support networks. Here are some of
the reasons why. Not enough support You may wish to bring new
people into your support network if you find that you need more
people in your life who can provide you with support, or if you’re
missing people in areas that are important to you. For example, you
may have good emotional support, but you may want to meet more
people who share your interests. Change in lifestyle People often
make changes to their support network when they experience
important life changes. Here are just a few examples of changes that
may require a shift in support: Parenthood: People often change their
social life significantly when they become parents. They may spend
more of their time with other parents. Divorce or death of a spouse:
Married people often socialize with other married people. Following
divorce or the death of a spouse, your usual social network may no
longer be a good fit for your needs. Change in behaviour: People who
smoke, drink or use drugs on a regular basis may socialize with others
who do the same. When you cut back or quit, you may decide to make
a new friends to help you maintain your goals. New hobby or activity:
When you take up a new activity, like running or painting, you may
want to find others who share your interests. Need for a like-minded
community You may wish to join a community or communities that
you identify with, or make friends with people who share your values.
Need for specialized knowledge or expert opinion You may wish to
seek out extra help when you experience something that your existing
support network isn’t familiar with. People with lived experience may
be better able to provide empathy, support and understanding. The
knowledge that we aren’t alone can also help you cope with feeling of
blame or shame. Formal support, like an education group or
professional, may be helpful when you need highly specialized or
technical information. For example, you may need specialized
information if you or a loved one is diagnosed with a health problem.
Top Social support and mental illness Social support plays an
important role in mental health and substance use problems. For
example, people living with depression report lower levels of social
support than others. Specifically, people living with depression tend to
report fewer supportive friends, less contact with their friends, less
satisfaction with their friends and relatives, lower marital satisfaction
and confide less in their partners. It’s likely that lack of social support
and feelings of loneliness make people more vulnerable to mental
health or substance use problems like depression. However, many
people pull back from others when they’re experiencing mental health
or substance use problems. In this way, mental health or substance use
problems can lead to problems with social support and aggravate
feelings of loneliness. Reconnecting with others in healthy, supportive
ways is often an important component of managing most mental
health or substance use problems. Top How do I improve my social
support network? 1. Don’t be afraid to take social risks Seeking out
new people and introducing yourself to them may be a useful way to
meet others. For example, you may decide to go to a party, even
though you won’t know anyone else at the event. Informal gatherings,
community centres, recreational courses or clubs, volunteer positions,
schools and workplaces are also common places to meet people. 2.
Get more from the support you have It’s easy to assume that other
people know what you need, but this usually isn’t true. You may need
to tell others what you need. Be as specific as possible in your
requests. However, be careful not to overwhelm your support
providers. 3. Reach out Ask the people you know to help you broaden
your networks. If you have recently become single, ask your friends to
introduce you to other single people your age. If you have recently
come out, ask your friends to introduce you to others in the
community. 4. Create new opportunities You may create new
opportunities to meet others when you step outside of your usual
activities. For example, you may meet new people when you join a
club or group or get involved in an organization. 5. Let go of
unhealthy ties Walking away from any relationship is painful—even
when the relationship is causing harm—but it may be necessary. For
example, if you’re trying to quit drinking and your friends only ever
want to spend time in bars and clubs, you may decide to let them go.
Use your judgement, though. It may be possible to spend less time
with certain people without fully abandoning the friendship. 6. Make a
plan Figure out what supports you need and figure out how you might
find it. 7. Be a joiner Sometimes, the best way to find the support you
need is through a support group. If you need support for a highly
specific problem, like managing a health problem, a formal support
group may be the best option. See our fact sheets on finding help and
support at [Link]. 8. Be patient Making new friends
can take time. You may need to meet many new people to make just
one new friend. Building intimacy also takes time. It can take several
months to feel close to someone and feel like you can count on their
support. 9. Avoid negative relationships Negative relationships are
hard on your emotional health. Some negative aspects may be
obvious, such as abuse. Other times, they may be more subtle, such as
excessive dependence or control issues. You aren’t responsible for the
other person’s behaviour, but it can still take a toll on your own well-
being. You may find yourself dealing with the problems in unhealthy
ways. It can be hard to avoid certain negative relationships, especially
when these relationships are with family members. In this case, it may
be best to limit the amount of contact with these people (or buffer that
contact with other helpful supporters), and avoid relying on them for
support. 10. Take care of your relationships You’re more likely to
build strong friendships if you are a good friend, too. Keep in touch
with your support network, offer support to others when they need it
and let them know that you appreciate them. Scoring The first score
tells you how supported you feel by your friends. The second score,
how supported you feel by your family. The last score is how
supported you feel in general. The closer your score is to 5, the more
supported you feel. If your scores are lower than 3, you may wish to
take steps to improve the support in your life. About the authors
Canadian Mental Health Association BC Division helps people access
the community resources they need to maintain and improve mental
health, build resilience, and support recovery from mental illness.
CMHA BC has served BC for over 60 years. Anxiety Canada
promotes awareness of anxiety disorders and increases access to
proven resources. Visit [Link]. Select sources and
additional resources: Visit [Link] to read the Social
Support issue of Visions: BC’s Mental Health and Addictions Journal.
Visit [Link] for information on healthy families from the BC
Council for Families. Visit [Link] for the
social support section of Taking Charge of Your Health, a project of
the University of Minnesota. Cohen, S., Underwood, L.G. and
Gottlieb, B.H. (2000). Social Support Measurement and Intervention:
A Guide for Health and Social Scientists. London: Oxford University
Press. Gottman, J. and DeClaire, J. (2001). The Relationship Cure: A
5 Step Guide to Strengthening your Marriage, Family, and
Friendships. New York: Three Rivers Press. © 2016 | Back to top |
Download PDF | Photocopy-friendly PDF | More Wellness Modules |
More info sheets Stay Connected Sign up for our various e-newsletters
featuring mental health and substance use resources. Email Address
@HeretoHelpBC Signup HeretoHelp is a project of the BC Partners
for Mental Health and Substance Use Information We are a group of
seven leading mental health and addictions non-profit agencies. Since
2003, we've been working together to help people live well and better
prevent and manage mental health and substance use problems. Learn
more. Anxiety CanadaBritish Columbia Schizophrenia
SocietyCanadian Mental Health Association, BC DivisionCanadian
Institute for Substance Use ResearchInstitute of Families for Child and
Youth Mental HealthJessie's Legacy eating disorders prevention and
awareness (a Family Services of the North Shore program)Mood
Disorders Association of BC (a branch of Lookout Housing and
Health Society)Funding provided by Provincial Health Services
Authority Quicklinks Visions Journal Plainer Language Series
Wellness Modules Safer Use Series Publications Beyond the Blues
FOOTER About Us Order Resources Other Languages © HeretoHelp
2019 Copyright and Terms of Use Disclaimer Submitting Content
Login or Register Skip to main content Get help now MAIN MENU I
am here to support Stories Resource Library Q&A Mental Health
Wellness Module 3: Social Support Author: CMHA BC and
Anxiety Canada Are there people in your life you can turn to when
you need to talk to someone? Someone to help when your basement is
flooded or when you need someone to watch the kids? Or maybe just
someone you can call when something really great happens and you
want to share the news? Social support is the physical and emotional
comfort given to you by your family, friends, co-workers and others.
It’s knowing that you are part of a community of people who love and
care for you, value you and think well of you. Top Types of social
support Support can come in many different forms. There are four
main types of social support: Emotional support This is what people
often think of when they talk about social support. People are
emotionally supportive when they tell you that they care about you.
For example, if you separated from your partner or lost your job, a
close friend might call every day for the first few weeks afterwards
just to see how you are doing and to let you know that they care.
Practical help People who care about you might give you practical
help such as gifts of money or food, help with cooking or child care,
or help moving house. This kind of support helps you complete tasks
in your daily life. Sharing points of view Some people help by sharing
their point of view on a particular situation, or sharing how they might
handle a situation. When you share points of view, you can develop a
better understanding of a situation and the best way to handle it. For
example, if you tell a friend about difficulties you are having with
your teenage son, she may offer a point of view you hadn’t
considered. This may help you to better address the situation with
your child. Sharing information It can be very helpful when family,
friends or even experts give factual information about a particular
situation. For example, a friend who recently married might provide
information on the cost of their wedding, or a cancer survivor might
provide information on different types of cancer treatments. Top
Getting your support needs met Many of the people in your life can
provide social support. These can include your parents, spouse or
partner, children, siblings, other family members, friends, co-workers,
neighbours, health professionals and sometimes even strangers.
Different people in your life may provide different kinds of support,
so it’s unlikely that one person can provide all the support you need.
For example, your parents may be great with childcare, and your best
friend may give great relationship advice. The best support often
comes from the people you are closest to in your life. Receiving
support from the people you are close to may be more beneficial to
your physical and emotional health than support from people you
don’t know well. Top What is so important about social support?
Research shows that social support provides important benefits to our
physical and emotional health. Stress may be related to a number of
health concerns, from mental health problems to chronic health
problems like heart disease and migraines. However, social support
can help protect people from the harmful effects of stress. When
dealing with a stressful situation, people are less likely to report stress-
related health problems when they feel like they have support from
others. Top When might I want to change my social support
network? While some people maintain the same set of friends, co-
workers and contact with family members over their entire adult lives,
many others make shifts to their support networks. Here are some of
the reasons why. Not enough support You may wish to bring new
people into your support network if you find that you need more
people in your life who can provide you with support, or if you’re
missing people in areas that are important to you. For example, you
may have good emotional support, but you may want to meet more
people who share your interests. Change in lifestyle People often
make changes to their support network when they experience
important life changes. Here are just a few examples of changes that
may require a shift in support: Parenthood: People often change their
social life significantly when they become parents. They may spend
more of their time with other parents. Divorce or death of a spouse:
Married people often socialize with other married people. Following
divorce or the death of a spouse, your usual social network may no
longer be a good fit for your needs. Change in behaviour: People who
smoke, drink or use drugs on a regular basis may socialize with others
who do the same. When you cut back or quit, you may decide to make
a new friends to help you maintain your goals. New hobby or activity:
When you take up a new activity, like running or painting, you may
want to find others who share your interests. Need for a like-minded
community You may wish to join a community or communities that
you identify with, or make friends with people who share your values.
Need for specialized knowledge or expert opinion You may wish to
seek out extra help when you experience something that your existing
support network isn’t familiar with. People with lived experience may
be better able to provide empathy, support and understanding. The
knowledge that we aren’t alone can also help you cope with feeling of
blame or shame. Formal support, like an education group or
professional, may be helpful when you need highly specialized or
technical information. For example, you may need specialized
information if you or a loved one is diagnosed with a health problem.
Top Social support and mental illness Social support plays an
important role in mental health and substance use problems. For
example, people living with depression report lower levels of social
support than others. Specifically, people living with depression tend to
report fewer supportive friends, less contact with their friends, less
satisfaction with their friends and relatives, lower marital satisfaction
and confide less in their partners. It’s likely that lack of social support
and feelings of loneliness make people more vulnerable to mental
health or substance use problems like depression. However, many
people pull back from others when they’re experiencing mental health
or substance use problems. In this way, mental health or substance use
problems can lead to problems with social support and aggravate
feelings of loneliness. Reconnecting with others in healthy, supportive
ways is often an important component of managing most mental
health or substance use problems. Top How do I improve my social
support network? 1. Don’t be afraid to take social risks Seeking out
new people and introducing yourself to them may be a useful way to
meet others. For example, you may decide to go to a party, even
though you won’t know anyone else at the event. Informal gatherings,
community centres, recreational courses or clubs, volunteer positions,
schools and workplaces are also common places to meet people. 2.
Get more from the support you have It’s easy to assume that other
people know what you need, but this usually isn’t true. You may need
to tell others what you need. Be as specific as possible in your
requests. However, be careful not to overwhelm your support
providers. 3. Reach out Ask the people you know to help you broaden
your networks. If you have recently become single, ask your friends to
introduce you to other single people your age. If you have recently
come out, ask your friends to introduce you to others in the
community. 4. Create new opportunities You may create new
opportunities to meet others when you step outside of your usual
activities. For example, you may meet new people when you join a
club or group or get involved in an organization. 5. Let go of
unhealthy ties Walking away from any relationship is painful—even
when the relationship is causing harm—but it may be necessary. For
example, if you’re trying to quit drinking and your friends only ever
want to spend time in bars and clubs, you may decide to let them go.
Use your judgement, though. It may be possible to spend less time
with certain people without fully abandoning the friendship. 6. Make a
plan Figure out what supports you need and figure out how you might
find it. 7. Be a joiner Sometimes, the best way to find the support you
need is through a support group. If you need support for a highly
specific problem, like managing a health problem, a formal support
group may be the best option. See our fact sheets on finding help and
support at [Link]. 8. Be patient Making new friends
can take time. You may need to meet many new people to make just
one new friend. Building intimacy also takes time. It can take several
months to feel close to someone and feel like you can count on their
support. 9. Avoid negative relationships Negative relationships are
hard on your emotional health. Some negative aspects may be
obvious, such as abuse. Other times, they may be more subtle, such as
excessive dependence or control issues. You aren’t responsible for the
other person’s behaviour, but it can still take a toll on your own well-
being. You may find yourself dealing with the problems in unhealthy
ways. It can be hard to avoid certain negative relationships, especially
when these relationships are with family members. In this case, it may
be best to limit the amount of contact with these people (or buffer that
contact with other helpful supporters), and avoid relying on them for
support. 10. Take care of your relationships You’re more likely to
build strong friendships if you are a good friend, too. Keep in touch
with your support network, offer support to others when they need it
and let them know that you appreciate them. Scoring The first score
tells you how supported you feel by your friends. The second score,
how supported you feel by your family. The last score is how
supported you feel in general. The closer your score is to 5, the more
supported you feel. If your scores are lower than 3, you may wish to
take steps to improve the support in your life. About the authors
Canadian Mental Health Association BC Division helps people access
the community resources they need to maintain and improve mental
health, build resilience, and support recovery from mental illness.
CMHA BC has served BC for over 60 years. Anxiety Canada
promotes awareness of anxiety disorders and increases access to
proven resources. Visit [Link]. Select sources and
additional resources: Visit [Link] to read the Social
Support issue of Visions: BC’s Mental Health and Addictions Journal.
Visit [Link] for information on healthy families from the BC
Council for Families. Visit [Link] for the
social support section of Taking Charge of Your Health, a project of
the University of Minnesota. Cohen, S., Underwood, L.G. and
Gottlieb, B.H. (2000). Social Support Measurement and Intervention:
A Guide for Health and Social Scientists. London: Oxford University
Press. Gottman, J. and DeClaire, J. (2001). The Relationship Cure: A
5 Step Guide to Strengthening your Marriage, Family, and
Friendships. New York: Three Rivers Press. © 2016 | Back to top |
Download PDF | Photocopy-friendly PDF | More Wellness Modules |
More info sheets Stay Connected Sign up for our various e-newsletters
featuring mental health and substance use resources. Email Address
@HeretoHelpBC Signup HeretoHelp is a project of the BC Partners
for Mental Health and Substance Use Information We are a group of
seven leading mental health and addictions non-profit agencies. Since
2003, we've been working together to help people live well and better
prevent and manage mental health and substance use problems. Learn
more. Anxiety CanadaBritish Columbia Schizophrenia
SocietyCanadian Mental Health Association, BC DivisionCanadian
Institute for Substance Use ResearchInstitute of Families for Child and
Youth Mental HealthJessie's Legacy eating disorders prevention and
awareness (a Family Services of the North Shore program)Mood
Disorders Association of BC (a branch of Lookout Housing and
Health Society)Funding provided by Provincial Health Services
Authority Quicklinks Visions Journal Plainer Language Series
Wellness Modules Safer Use Series Publications Beyond the Blues
FOOTER About Us Order Resources Other Languages © HeretoHelp
2019 Copyright and Terms of Use Disclaimer Submitting Content
Login or Register