Creating Your Social Support Team

How your social network can help you be successful during lifestyle changes

You can benefit from social support in many aspects of your life, including stress management, problem-solving, and mental and physical health. Studies show that people with solid social networks enjoy better mental health because they experience less anxiety and depression and better physical health. After all, they experience less stress. 

You may feel your blood pressure rise under stress—the link between hypertension and stress is well documented. Strong social support has also been shown to boost your immune system.

The low-carb lifestyle changes you are making can be challenging, and without a network of support, you might feel alone and less motivated to stick to your diet. This article is for you if you lack a social support system or think yours could use some work but need help figuring out how to get started.

Types of Support: Understanding the Different Roles in Your Team

Your friends and family have unique qualities and abilities that make them better suited to help you in some ways than others. As you read about the different types of support, think about who you know who can help meet these needs. This is how you begin to build your support “team.” 

Remember that people in your social support circle should make you feel good and not be a source of stress!

Emotional

People who support you emotionally listen well, are non-judgmental, and make you feel valued and loved. They offer encouragement by telling you they believe in you and showing you compassion.

Motivational

There may be days when sticking to your diet and fitness goals is harder than others. People in this group will lift you and move you in the right direction. They may have overcome challenges that make you feel like you can overcome yours too!

Do you have a friend who inspires and motivates you?

Helping hands

These are the people who can help you. Perhaps your spouse grills the steaks for dinner, or your mother offers to watch the kids twice a week so you can walk with your friend. 

Knowledge is power

As you continue with your low-carb diet, you may have specific questions about your new lifestyle and the changes you are making. Your energy levels, sleep patterns, fitness goals, stress level, or physical symptoms may be different than before you started on this journey, and consulting with professionals can give you reassurance and answers. Your Revero health team is here to help you.

Building Your Social Support Team

You can look at all of the people you come into contact with on a daily or weekly basis, and sort them into one of three groups:

1. People who are there for you and are helpful. They may or may not be family or friends, and could just be people you meet at the gym or work. 
2. People who don’t support you and aren’t essential in your life. This might be someone who lives two blocks over or a coworker in a different department, but you see them in the elevator. You can minimize your exposure to these people, and your life will be no worse for wear. 
3. People who are in your “inner circle”, who you want or need to keep in your life, but don’t support you. What to do with these folks? Well, the answer is to not depend on them for support! 

Put up some “emotional filters” when they call you crazy for not eating whatever other diet they think is healthier, and just move past that. Don’t expect them to change, though they might in time when they see your results.

After taking stock of your current network of friends and family, you may realize that you have a lot of casual friends but only a few close or intimate friendships. And you don’t feel comfortable asking your casual friends for help. Or maybe you don’t have family members close by. 

Either way, you may need to build up your social network. Be patient, as building relationships takes time. Look for groups or volunteer organizations that interest you because you’re likely to find people who enjoy similar things, making connecting easier.

Take a look at a few ideas to help you meet people and build a bigger social network. 

• Join an exercise club or group, and go early to meet the members. If the club has a monthly get-together, attend it.
• Volunteer
• Ask a coworker who you enjoy chatting with at the water cooler out for lunch.
• Attend a social gathering at your place of worship.
• Join a local professional group.
• Visit low-carb social networks online.

Asking for Help 

Many people find it hard to ask for help. Do you tend to avoid asking for help because you fear rejection or that you will be a burden? Are you afraid of pushback from your friends or family about your low-carb diet? 

Or are you a pleaser, always doing what everyone else wants because it makes them happy? If any of this describes you, please refer below for some helpful ideas.

• If you are shy about asking for help, start small. It will get easier as you do it more often.
• If you are uncomfortable asking for help, practice what you will say.
• Be direct with your statements or when you ask for help. If your mom always makes your favorite dessert when you visit, tell her you aren’t eating it anymore. Say something like, "Mom, I love that you make my favorite dessert when I come over, but I’m eating low-carb now and don’t eat dessert. I don’t want you to feel offended when I don’t eat it.”
• It takes confidence to speak up when you need something. Confidence is not the same as being aggressive. Simply say what you need simply and respectfully. People can’t read your mind, you have to tell them. For instance, if your spouse eats his snack foods at night while you’re both watching TV, ask him to stop. Simply say, “ Honey, you’re snacking is very tempting and it’s hard for me not to want some potato chips too. Would you please not eat them in front of me right now? Thank you.”
• Don’t apologize for needing help. You have every right to ask for what you need, so apologizing is unnecessary.
• Let the people who help you know how much better you feel eating low-carb and why. If you have more energy and less joint pain, let them know.
• Always be grateful and thank those who help you. Gratitude goes a long way, both for the giver and the receiver!

Nurturing Your Social Support Team

Once you have established a support group, you have to do things to keep it going. As with all relationships, your social group needs attention and care. Your relationships in your social group work in a give-and-take way. If one side only takes and never gives, the relationship suffers. Know the limits of your friends and family—you don’t want to stress them out.

Contact your friends through calls, texts, and social activities. This is the perfect time to ask them about their lives, how they are, and if they need help. Be supportive, listen, celebrate their successes, and express your appreciation.

Your family and friends have done a great job of supporting and helping you. When they need you, be there for them!

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