Finding your supportive community or “thrive team:” How to build the support system you deserve
by Dr. Lisandra Mendoza
There’s a moment many of us reach in adulthood, often in the middle of a life transition, a season of stress, or a year that feels heavier than we expected, when we realize: I can’t keep doing this alone.
We all need people who walk with us, encourage us, ground us, point out our strengths, and remind us of who we are when we forget. This is where a supportive community or your “thrive team” comes in.
At Avatar Cognitive and Behavioral Center, we’ve seen firsthand how healing accelerates when you’ve got a team, whether that’s through online group therapy, individual therapy, friendship, mentorship, or community spaces. Having people who are encouraging and rooting for you provides connection and helps create momentum and sustainability for your change, which isn’t possible in isolation.
Here, we’ll explore how to build (or rebuild) your thrive team in ways that support your well-being
Why a thrive team matters
You aren’t meant to carry everything alone. Humans are social, relational, and meaning-making beings.
Historically, we grew, learned, healed, and lived in community. Modern life, however, often pushes us toward isolation, especially women, who are expected to be self-sufficient, emotionally available to everyone else, and endlessly resilient.
The truth is:
Believing in yourself gets easier when you have others who point out your strengths and cheer you on.
Having shared experiences with others pushes back against isolation.
It’s easier to keep working towards your goals when you feel supported.
Healing happens in community with other people.
Stress is easier to manage when you don’t carry it alone.
A thrive team is not about having a perfect circle of friends. It’s about intentionally cultivating relationships, resources, and support structures that help you feel grounded, seen, capable, and connected.
What is a thrive team?
A thrive team is your support network. It includes the people, practices, and professionals who care for you and encourage your well-being.
Your thrive team might include a mix of:
A therapist who helps you process, grow, and build skills
Close friends who offer emotional safety
Creative or spiritual communities that restore you
Family members who show up consistently
Group support peers who understand your lived experience
Healthcare providers who support your well-being
Mentors or colleagues who encourage your development
Partners who celebrate, grieve, and do daily life with you
You don’t need all of these. However, it’s helpful to have multiple people as part of your support system because one person can’t meet all of your needs for connection.
You don’t build your thrive team overnight. It evolves and can be rebuilt as your needs change or after loss or transitions (e.g., becoming a parent, moving, or changing jobs). You get to choose who gets to support you and how you let yourself be supported.
Signs you might need to lean on your thrive team
People often seek out more support when they notice things like:
Carrying everyone else’s needs while neglecting your own
Feeling lonely even when you’re around others
Feeling stretched thin or overwhelmed
o Feeling stuck and unsure how to move forward
o Going through a life transition (a breakup, new job, parenthood, loss)
o Having no one to talk to about what you’re going through
o Realizing you don’t have people who get you
o Struggling with burnout, stress, or anxiety
o Wanting to grow but lacking consistent encouragement
If this resonates with you, you’re not alone. Most adults need to build or rebuild their community multiple times throughout life.
Step 1: Clarify the kind of support you need
Take some time to reflect on the questions below.
Do you need:
A group of people who understand anxiety, burnout, ADHD, grief, or other challenges firsthand?
A person to share experiences or connection with?
Deeper therapeutic support through weekly therapy sessions?
Emotional support, someone who listens and validates your experience?
Practical support, like someone to help with childcare, tasks, or logistics during stressful seasons?
Someone to help you follow through on goals?
Knowing what kind of support you need helps you build a thrive team that meets your needs and fits within your daily life.
Step 2: Identify the gaps
Take a moment and mentally scan through your circle.
Who do you feel safe with?
Who helps you feel calm or grounded?
Who helps you feel encouraged or inspired?
Who drains you or leaves you more overwhelmed?
What support do you wish you had but currently don’t?
This isn’t about judging your relationships. It’s more about gaining clarity about your current support system.
Many women realize that while they have people in their lives, they don’t have people who can support them in the way they need. That’s where a thrive team expands your possibilities.
Step 3: Add professional support when needed
This is the part that often brings the deepest relief and can be a cornerstone of your thrive team.
Individual Therapy
A therapist gives you a nonjudgmental space to:
Develop and practice coping strategies
Explore experiences, emotions, and patterns
Find support for stress, anxiety, grief, or change
Identify what you want out of life and how to get there
It’s the one place where someone is on your team solely for you
Practice boundary setting and communication skills
Process identity shifts, trauma, or relationship issues
Share openly about challenges you’re facing
Therapy is often the foundation of a thrive team, especially during seasons of growth or transition. At Avatar CBC, our therapists help women understand their emotional patterns, build coping tools they can use every day, and reconnect with parts of themselves that may have felt lost or silenced over time.
Group Therapy
Group therapy provides:
A place to learn and practice new skills
A sense of belonging
Emotional relief from not carrying everything alone
Encouragement and accountability
Shared experiences
Validation from people who get what you’re going through
Avatar CBC offers supportive online group therapy led by licensed psychologists and therapists who guide the process with warmth and intention.
Step 4: Strengthen your support system
Outside of therapy, your thrive team may also include:
Emotionally safe friends - People who respect your boundaries, validate your feelings, and don’t make everything about them.
Mentors, colleagues, or creative communities - People who help you grow, explore new identities, or step outside your comfort zone.
Spiritual, cultural, or wellness communities - Places where you feel connected and welcome.
Supportive family members - These can be blood relatives or chosen family. What’s important is that they consistently show up for you when they’re able to.
Look for people who make you exhale, not tense up. These are the people who help you return to yourself, not lose yourself
Step 5: Practice letting yourself be supported
This is often the hardest part. Many women show up for the people in their lives but feel uncomfortable receiving support. This may be due to a variety of reasons, such as being parentified as a child, being let down by loved ones in the past, or having their trust broken.
The good news is that letting people in, asking for help, and receiving support are skills, and like all skills, they get easier with practice.
Start small:
Allow yourself to lean into group support without apologizing.
Let someone help you with a task.
Tell your therapist what you actually feel.
Share something about a current stressor with a trusted friend.
Unsure of where to start?
Avatar Cognitive and Behavioral Center is a great place to begin. Our individual and Group Therapy programs help women build connection, regulate emotions, feel seen, and practice new relational patterns in a safe, supportive environment
If you’re ready to build your thrive team, we’re here to support you
Contact Avatar Cognitive and Behavioral Center today to begin online Group Therapy in Florida
