Make Your Own T-MAPs

T-MAPs Intro Map Suite

This is a set of three simple, fillable Google Docs designed to help you reflect on your mental health, relationships, and sense of purpose—without jargon, diagnosis, or judgment. You can fill them out on your own, with a friend, or in a group. They’re based on Transformative Mutual Aid Practices (T-MAPs): a set of tools for navigating struggle, building resilience, and reconnecting with what matters most.
Each map is downloadable or can be copied as a Google Doc so you can personalize and reuse it. To make your own editable copy: click the link to open the document, go to “File” in the upper left corner, then select “Make a copy.” Use them to start a practice, prepare for challenges, or build deeper relationships—all in the context of a world that often makes that hard.

 

1. T-MAPs Introduction – Getting to Know Your Self & Parts

Purpose: To help you begin a personal practice of noticing your internal parts, accessing Self-energy, and understanding what helps you feel alive, grounded, and connected.

About this map:

This map is inspired by Internal Family Systems (IFS) and systemic thinking. It introduces the idea that we each have multiple “parts” inside us—different voices, needs, and roles we play to survive and stay safe. And we also have a core Self—calm, curious, compassionate—that can gently lead us through chaos and confusion.

2. T-MAP: Stress & Systems Check-In

A personal guide for noticing patterns, responding to stress, and finding your way back to connection.

Purpose:

This document is a living tool designed to help you—and your trusted support network—stay grounded, connected, and resourced through difficult times. It’s divided into key sections that help you reflect on your own wellbeing, recognize when you're struggling, and make clear plans for getting support. This plan is rooted in relationship. It’s not meant to be a solo exercise—it's a way to invite your people into your care, and to keep yourself in alignment with what matters most. This template was inspired by years of peer practice and collective wisdom. Use what works, change what doesn’t, and make it yours.

3. T-MAPs: Community & Communication Map

Strengthening Relationships for the Fight Ahead

Purpose:

This map is designed to help you reflect on the people in your life, how you communicate, and what you need to feel grounded and connected in this moment of uncertainty and global change. Building resilient relationships is part of how we survive—and how we thrive.

Each of these T-MAPs can be used on your own or with a group. Print them, fill them out, share them—or keep them just for yourself.


Here is a PDF copy of the original 5 section T-MAPs document, developed by Jacks McNamara and Sascha Altman DuBrul in 2018. This version has been used in First Episode Psychosis (FEP) programs around the U.S. as a training tool for peer support workers to explore values, crisis planning, and mutual aid practices.