We can work out how much support we might need and which support systems to use by using a spectrum of support. You can write out a spectrum that makes sense for you and your difficulties and preferences.
Here is an example of a spectrum, this is used to define the support system ideas on this website.
1 - Low level distress, mild discomfort, feeling a bit low. 2 - Having a bit of a shit time 3 - Ongoing emotional/physical difficulty 4 - Ongoing emotional/physical overwhelm, trauma responses (often unable to function/eat/move etc) 5 - Extreme danger e.g moving towards self harm / passive & active suicidality
If we are at level 1 it might be enough to look on our support map for ideas that might help us. If we are at a level 2 or 3 we might want to begin to implement our support ideas (that we ideally set up when we were not on the spectrum). If we are on level 4 or 5 we want the system we have built to be fully supporting us.
The chart below is a helpful example of a spectrum