Description
The "Call Support Person" habit involves regularly reaching out to a trusted friend, mentor, therapist, or family member for support, advice, or just to check in. This practice is especially helpful during challenging times, as it provides a source of encouragement, accountability, and perspective. By creating a habit of calling someone who can offer you a listening ear, you reinforce social connections and build emotional resilience, which can improve mental health and overall well-being.
Time Commitment
10-30 minutes per call, depending on the conversation and your schedule.
Suggested Frequency
Once a week, or as needed when you’re going through a challenging time.
Time of Day
Once a week, or as needed when you’re going through a challenging time.
How to Do It
- Identify Your Support Person: Choose someone you trust, who is a good listener, and ideally, has a positive influence on you. This could be a friend, family member, therapist, or mentor.
- Schedule a Regular Check-In: Set up a specific time or day each week to call or video chat, or reach out spontaneously when you feel you need support.
- Prepare What to Share: Before the call, think about anything specific you want to discuss, like a problem you’re facing, an update on your goals, or just to catch up and chat.
- Be Open and Honest: Share openly about how you’re feeling, and don’t hesitate to ask for feedback or advice if you need it.
- Express Gratitude: Let your support person know you appreciate their time and support. This strengthens your bond and encourages them to be there for you in the future.
Required Equipment
Phone or other device for calling or video chatting
Benefits
- Emotional Support: Talking to someone who understands your situation provides comfort and helps relieve stress.
- Accountability: Regular check-ins with a support person can help you stay on track with your goals and habits.
- Reduced Feelings of Isolation: Social connection is vital for mental health; speaking to a trusted person combats loneliness.
- Improved Problem-Solving: Sharing your thoughts can bring new perspectives and solutions to challenges you’re facing.
- Boosted Resilience: Knowing someone has your back strengthens your ability to handle stress and overcome setbacks.
Why it works
Regularly connecting with a support person boosts mental health by providing both emotional validation and practical advice. When you share your experiences, you gain perspective and feel less alone. Having someone to talk to also creates accountability, as they can remind you of your goals and keep you motivated. This habit is rooted in the social support theory, which shows that feeling supported by others is key to managing stress, achieving personal goals, and maintaining well-being.
Possible Side Effects
- Emotional Vulnerability: Talking about difficult feelings can make you feel vulnerable. Remember, this is a natural part of growth and emotional health.
- Dependence on Others for Validation: Relying too heavily on others for reassurance may create dependency. Over time, practice balancing external support with self-reliance.
Related Products
Tips
- Choose the Right Support Person: Pick someone who listens well, respects your boundaries, and offers helpful feedback or encouragement.
- Stay Consistent: Regular check-ins create a routine, making it easier to reach out even when you’re not in crisis.
- Listen to Them Too: Healthy relationships are mutual. Take the time to listen to your support person as well, building a balanced connection.
- Have Backup Support: Consider having a second or third person you can reach out to if your primary support person is unavailable.
- Be Clear about Your Needs: If you just need someone to listen rather than give advice, let them know. This helps your support person understand how they can best help.
Supporting Studies and Articles
- The Role of Social Support in Mental Health Thoits, P. A. (2020). "Mechanisms Linking Social Ties and Support to Physical and Mental Health." Journal of Health and Social Behavior, 61(2), 141-153. Link
This study shows how regular support from friends or family contributes to improved mental health and resilience. - Social Connections and Emotional Resilience
Cohen, S., & Wills, T. A. (2021). "The Impact of Social Support on Emotional Resilience." American Journal of Community Psychology, 69(3-4), 292-306. Link
Research highlights how supportive social connections increase resilience, helping people handle stress better. - Talking it Out: Benefits of Sharing for Mental Health
Pennebaker, J. W., & Chung, C. K. (2019). "Expressive Writing and Talking as Emotional Support." Annual Review of Psychology, 70, 87-104. Link
This study demonstrates that talking about feelings and sharing challenges with others improves emotional health and reduces stress.
