T-MAPs Online Creator Tool

To create your own T-MAPs you can either

  • Download PDF Workbooks and write your answers in them.
  • Or you can use the T-MAPs Online Creator Tool, which is described below. The Tool will save your responses to the questions. You can save what you have done and return to it later. If you enter your email address, you will be mailed a PDF copy of each section you complete.

T-MAPs Online Creator Tool

You can use these questionnaires to create your own T-MAP and have your answers emailed to you in a printable pdf. There are 5 sections. Click one of the images below to try filling out that section, see what you think, and let us know!

Privacy note: Unfortunately, these forms collect your answers. We never look at them or do anything with that data, and no one else can access it, but if you are concerned about privacy please download the pdf version of this tool, print it out, and complete it!


Map Making Instructions

Before you start working on creating your T-MAP, take a few minutes to ground yourself – the more centered you are, the better time you’ll have with this process. The T-MAPs workbook is designed to begin with questions that explore who you are and what you care about, and as they go on become more challenging, digging into what it’s like when you’re struggling. Eventually, you’ll want to answer the following questions thoroughly, but you may start out with notes and evolve your answers over time. This is a living document. You don’t need to do it all at once, and it can be really helpful to talk over these questions with other people. If they get too challenging, take a break and come back to it. Remember that you are creating a map for you and other people to be able to follow – it’s worth taking the time to find the right language that will make sense to you, and that you will be able to share with others


Section 1: Connection and Vision

The purpose of this first section is to help ground us in our strength and resilience before we undertake the T-MAPs process. To reframe the conversation so that it’s not starting from the premise that we are sick and need fixing; instead, we are reminded of what we are like when we’re well — how it feels and how we relate to the world around us. Taking the time to think about these things is generative: this is less like a form to fill out where we already know the answers and more a starting point to prompt our imaginations.

Section 2: Wellness Practices

This section is designed to guide us in building our wellness toolkit – to identify what practices and supports help us manage stress, avoid crisis, and stay grounded and healthy. Once we’ve developed these lists, it is good to return to them on a daily basis and potentially share them with others in our lives. If we notice we’re slipping off track, we can return to this toolbox to help us remember how to get back on course.

Section 3: Life Lessons and Personal Stories

Where we come from and how we tell stories about ourselves is so important. In this section we have a series of questions to help you think about your own personal story and find good language for it. Society has so many expectations and frameworks for understanding your life that might not fit at all or might fit in some ways but not others. There is an incredible power in creating a personal narrative of your life that fits well for you.

This section has two parts – the first is on understanding your journey with mental health and emotional distress, and the second on social and cultural context as it informs mental health. If you don’t identify as someone who’s been through intense mental health struggles and/or the diagnosis process, some of the questions in the first half might not feel like they apply – it’s fine to skip them. In the second half of this section, some of these questions might be new to you – you might not have thought a lot about your cultural or class background, for example – and that’s ok. Consider these questions a starting point for your explorations.

Section 4: Slipping off the Tracks

The point of this section is to map out what is hard for us, what we struggle with, and help us develop self-knowledge to be able to figure out what to do about it. This section is often the hardest one to fill out because it asks us to think about hard times, but the information we gather is really useful in our journey. Often unresolved things from our past can make us feel unsafe or upset in the present – this is called getting triggered. Sometimes our triggers contain useful information about what needs to heal in us, and what we need to express. If you find yourself getting triggered or overwhelmed as you complete your map, take a break and do one of the practices in your wellness toolkit. It can also help to do the T-MAPs process with other people and realize you are not alone.

Section 5: Support

One of the main benefits of making an T-MAPs document is being able to get clarity on the things that are important to us and being able to share it with other people. In this section, we identify the people, services, and resources that are the most important sources of support for us. This helps us remember where we can turn when things get hard, and who to stay in touch with along the way.


Creative Commons License

 T-MAPs is licensed by Jacks McNamara and Sascha DuBrul under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.


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