How can you build a support network?

People are social creatures by nature. We live with family and friends, prioritize collaboration and communication in the workplace, and are drawn to others who share similar interests and values. 

Ideally, the people we surround ourselves with create what’s known as a support network. Support networks can help you achieve your goals and contribute to your overall mental, emotional, and physical well-being.

What is a support network?

A support network is made up of people and communities that offer emotional and practical support. Your support network consists of the people that you consult for encouragement and advice as you work toward goals or navigate challenging times.

Although this may sound simple, social and emotional support networks can be a powerful resource. Having access to a support system can help improve your self-esteem, resiliency, and overall well-being. 

There’s no right or wrong way to cultivate a support network, but it should include relationships with people that you trust and respect. This might be an informal social support system, like a handful of trusted family members and friends. It could also be a specific community, like an eating disorder support group.

Other examples of support networks include: 

• Community-based groups, like nonprofits, charities, and community centers
• Social support networks, like a book club, fitness studio, or parenting group 
• Virtual communities, including social media platforms like Facebook and TikTok 
• Professional networks, like colleagues, professional associations, and LinkedIn

Six steps to grow your support network

If you’re looking for social support, you may be wondering how to maintain or expand your network. 

Here are six tips for making meaningful connections that can help you reach your personal goals, navigate challenges, and make an overall positive impact on your life. 

1. Consider your support needs

When growing your social network, it can be helpful to identify any specific goals or needs. For example, are you looking for emotional support from others with similar mental health experiences? If so, that may involve different people and organizations than if you’re interested in professional advice or growing your social circle.

2. Start close to home

When building your support network, consider your existing relationships first. Do you have any trusted family, friends, and colleagues who you can rely on for support? 

If you’re not sure, ask yourself the following questions: 

• Who usually gives me the best advice?
• Who do I turn to when I need help?
• Who makes me feel good about myself?
• Who can I be myself with?

3. Identify new sources of support

Making new connections and growing your support network often involves stepping outside of your comfort zone. One idea is to join hobby groups or volunteer organizations that align with your passions and interests. Another way to meet people is through in-person or online support groups. Finding others who have faced similar challenges or experiences can provide connection, belonging, and understanding. 

4. Offer mutual support

Some research suggests that providing social support is just as important as receiving it. As you build your network, be sure to make time to check in with those who support you. You can do this by sharing resources, asking questions, and remembering to show your appreciation. 

5. Prepare for first impressions 

Support systems are based on strong connections, starting with your first few interactions with a person. Before you join a meeting or introduce yourself to someone, consider what you might say. For example, to help break the ice, you can ask if they’re reading or watching anything interesting right now. Another idea is to ask a mutual friend to make an introduction.

6. Consider professional support

Healthcare providers — including your primary care doctor, therapist, or psychiatrist — can also play a role in providing you with guidance, resources, and support. This can be especially useful if you’re looking for help with mental, emotional, or behavioral concerns. 

Potential challenges you might encounter

Building a support system is a rewarding experience, but that’s not to say it doesn’t have its challenges. Here are some common issues that people encounter when growing their network.

• You feel vulnerable. Expanding your circle requires opening yourself up to new people, even if that makes you feel a bit vulnerable.
• It requires patience. Growing a support network doesn’t happen overnight, so it may take longer than you had hoped to make meaningful connections. 
• It’s a poor fit. You might find that it’s easy to meet people but harder to meet the right people for your needs and goals. You may also find that you need to end relationships with people who are no longer a positive influence in your life. 
• It requires balance. Being part of a support network requires give and take. As you receive guidance and support from others, make sure to return the favor.

Why are support networks important?

Research shows that support networks have a positive impact on people’s overall mental health, especially for women, older adults, and students. And one survey found that people with an emotional support system had lower stress levels than those without emotional support. 

Support networks can increase social connectedness, which is having relationships that allow you to feel valued and supported. When people have stable and supportive connections, they’re more likely to make better food choices, participate in regular physical activity, and engage in fewer risky behaviors. 

Social connection can also reduce social isolation and loneliness. It can even help prevent serious mental and physical health concerns like anxiety, depression, heart disease, and dementia.

Find care with Rula

If you’re looking for additional support in your life, know that professional mental health support is always available. Whether you’re weighing your next career move or trying to manage mental health symptoms, Rula can provide access to convenient, effective digital care from the comfort of home. 

Rula’s therapist-matching program makes it easy to find a provider who takes your insurance in just a few clicks. And thanks to our extensive network, you can choose a therapist who offers the specialized support you deserve and has availability as soon as this week.

Find a therapist with Rula