Enrichment · Wellbeing

Know where to turn,
before you need to.

When things get hard, deciding where to turn is one more hard thing. Map your supports now, in three layers: the people and habits that help most weeks, the professional care you can reach, and what to do in a crisis. Note how to reach each one, what it costs and how much it has helped.

Start my mapWhat you get

My support map

The worked example is made up. Saved on this device only.

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What you get

Enrichment · WellbeingFree

What you finish with
A support map: a card per support with its kind and layer, what it is, how to reach it, the cost, whether you used it this month and how helpful it has been. Shows the layers covered, supports used this month and average helpfulness; flags an unused assistance program, unknown costs, a poor fit and a crisis card with no way to reach it.
Who it is for
Adults, including college students, parents and staff; workplace wellness groups sharing a blank map.
Format
Browser map with a saved card per support. Prints one card, the whole map in a table or a blank card; downloads a spreadsheet (.csv); exports and imports a file.
Access
Free. No account, no sign-in and nothing to install. Everything you type stays in this browser; nothing is sent to Caveat.
Where it lives
The Wellbeing space in Caveat Enrichment.
Support
Questions about access, an order or a correction: team@caveatacademic.com.

How to use it

  1. Add one or two people you trust and one habit that helps.
  2. Look up your professional options: your doctor, your insurance’s mental health benefit, any Employee Assistance Program, a community clinic.
  3. Add 988 and 911 so the crisis layer is there.
  4. Mark the cost and how to reach each one; save the numbers in your phone.
  5. Every month or so, mark what you used and how helpful it was. Swap out what is not working.

Start my map

Support comes in layers

Three layers of supportEverydayPeople you trustHabits: sleep, movement,time outsidePeer support groupsWarmlines, for when it isnot a crisisProfessionalPrimary care doctorTherapist or counselorPsychiatrist orpsychiatric NPEmployee AssistanceProgramCommunity mental healthcenterCrisis988: call, text or chat,any time911 if someone is indanger nowThe nearest emergency roomThree layers of supportEverydayPeople you trustHabits: sleep, movement, time outsidePeer support groupsWarmlines, for when it is not a crisisProfessionalPrimary care doctorTherapist or counselorPsychiatrist or psychiatric NPEmployee Assistance ProgramCommunity mental health centerCrisis988: call, text or chat, any time911 if someone is in danger nowThe nearest emergency room
Most weeks you will use the first layer. Knowing the other two ahead of time makes them easier to reach when you need them.

Employee Assistance Programs

Many employers offer an Employee Assistance Program, often with a few free, short-term counseling sessions a year and referrals for longer care. They are confidential: the employer does not learn who used them. Look on your benefits page or ask human resources for the number.

Fit matters

How well you and a therapist work together is one of the strongest predictors of whether therapy helps. If it is not clicking after a few sessions, it is normal to say so, or to try someone else.

Warmlines and peer support

Warmlines are free, confidential lines staffed by people with their own experience of mental health challenges, for when you want to talk but it is not an emergency. Peer support groups meet in person or online in many communities. For a crisis, call or text 988.

Sources

  1. National Institute of Mental Health: Help for mental illnesses; Tips for talking with a health care provider (nimh.nih.gov).
  2. U.S. Office of Personnel Management: What is an Employee Assistance Program (EAP)? (opm.gov), on free, confidential short-term counseling.
  3. Flückiger, C., et al. (2018). The alliance in adult psychotherapy: a meta-analytic synthesis. Psychotherapy, 55(4), 316 to 340.
  4. National Alliance on Mental Illness: Warmlines and peer support groups (nami.org).
  5. 988 Suicide & Crisis Lifeline (988lifeline.org): call or text 988, chat online, 24 hours a day.

The worked example is made up. This map helps you organize your own supports; it is not medical advice, therapy or a crisis service. Nothing you type is sent to Caveat. Support: team@caveatacademic.com.