An ecomap is absolutely extra like a social assist chart, in accordance with relationship psychotherapist Elizabeth Fedrick, LPC. “An eco map is a software used to create a visible illustration of your social helps, connections, and first relationships, in addition to to determine the strengths and areas of want for every of those connections,” she says.
When our complete social ecosystem solely exists in our heads or in our telephones, it is laborious to image the magnitude of the circle round us. “It’s also worthwhile to see the place you may gain advantage from setting boundaries in relationships or probably decreasing the amount of output and energy you might be offering to others,” says Fedrick.
Whenever you know who your “people” are, you can too present up for them in additional intentional, symbiotic methods. Perhaps you are writing a buddy’s identify in your ecomap and also you assume, “Wow, I have not caught up with So and So shortly.” In that respect, the map may also help you attain out to fraying connections, and reinforce them.
Final, however actually not least, your ecomap could present you that you just’re lacking allies in sure areas of life. Perhaps, for instance, you discover that you just’re missing shut work colleagues and that conjures up you to attach extra with them one-on-one. Or possibly you discover that you don’t have any workout friends—so that you determine to affix a jogging membership.
There’s additionally a good likelihood that your ecomap will profit you in some distinctive, TBD method. So whether or not you are normally an arts and crafts type of particular person or not, it is price a shot. Under, Fedrick explains how you can make a easy ecomap to information you thru deepening your relationships.
This is how you can full your ecomap, step-by-step
Earlier than you get began, keep in mind: You do not have to construct your complete ecomap in sooner or later (insert Rome truism right here). “If the thought of making a complete one feels overwhelming, it will be helpful to begin with the fundamentals after which add to it over time,” says Fedrick. “It will be extremely helpful to begin with basic info after which increase it slowly.”
Take your time, and attempt to put your perfectionism aside for now.
Step 1: Draw a big circle in the midst of your paper
Trace: This circle is you! Put your identify (or simply write “me”) in the midst of the circle.
Step 2: Draw smaller circles round your “me” circle
“Begin including extra circles across the center circle that characterize every relationship or social connection you could have,” says Fedrick. “Ask your self among the questions supplied to begin figuring out lively connections in your life.” You possibly can even brainstorm earlier than you begin filling out your ecomap by itemizing out all the parents you realize.
Step 3: Determine your power flows
Subsequent, it is time to consider the inter-workings of those relationships. How is the power flowing between the parents round you? What boundaries are in place?
You possibly can even attempt creating your personal system. “It’s useful to make use of an identification system to create a visible of those relationships. For instance, a thicker line means a detailed/intimate relationship, a curvy line means a conflictual relationship, an arrow pointing in the direction of the circle of who’s receiving the assist, arrows pointing each methods point out a reciprocal relationship, etcetera,” says Fedrick.
Let this course of be artistic.
Step 4: Interpret your map
“When you full as a lot as you possibly can on the map, you’ll then use it to investigate methods to make higher use of the helps out there, create a ‘toolbox’ of obtainable helps, determine methods to set boundaries the place wanted, decide if extra helps are wanted, and so forth,” Fedrick says.
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