Free connection reflection: Connection map

Connection usually grows through small, steady steps rather than big leaps. This reflection helps you notice the connections you already have, what helps you feel close to others, and one small step you could take each week.

START THE REFLECTION

HOW IT WORKS

01Map the connections in your life right now, close and not so close
02Notice what helps connection feel safe, and what makes it hard
03Choose one small, doable step toward connection each week

Private: you can type right on this page. Nothing you enter is saved or sent.

There’s no right number of friends or right way to connect. If a circle feels empty right now, that’s common, and it’s a starting point, not a verdict. If loneliness brings thoughts of not wanting to be here, call or text 988 any time.

01 · Your circles

Who’s in your life right now?

Picture three circles around you. Pets, online friends and communities count too.

IInner circleThose you feel closest to, who you could call on a hard day. IIMiddle circleFriends, family or co-workers you enjoy, but aren’t as close to. IIIOuter circleFamiliar faces, neighbours, groups, teams or communities you’re part of.

02 · What connection looks like for you

Notice what helps you feel close.

Tick any that fit.

What makes connection feel hard for me right now? (for example, low energy, worry about being a burden, not knowing where to start)

03 · Growing connection

Where would you like more connection?

Someone I’d like to reconnect with, or get to know better A group, place or activity I could try

04 · One small step a week

Small and steady is enough.

IDEAS

Send a short message to an old friend. Say yes to one invitation. Go to the same class, café or walk at the same time each week, so familiar faces can become friendly ones.

WeekMy small stepHow it went, and what I noticed

Week 1

Week 2

Week 3

Week 4

What did I learn about what helps me connect?

Informed by the social convoy model, which describes the close and wider circles of relationships that support us across life (Kahn & Antonucci, 1980), and by research on loneliness and social connection. This reflection is educational and not a substitute for professional care.

Please note: This resource is for education and self-reflection only. It is not a diagnostic tool and can’t tell you whether you have a mental health condition. It is not a substitute for assessment, therapy or other care from a qualified professional, and using it does not create a therapeutic relationship with Core Psychology. If you’re in crisis, call or text 988 any time, or call 911.

You don’t have to build connection alone.

If loneliness has been with you for a while, or reaching out feels too hard right now, talking with a therapist can help. You’re welcome to bring this reflection to your first session.

BOOK A FREE CONSULTATION Therapy for loneliness in Calgary

Call or text 403.488.8912 · info@corepsychology.com
Monday to Friday, 9am to 7pm · Saturday, 9am to 3pm

If you’re in crisis, call or text 988, or call 911.