Wellness Recovery Action Planning Project
We are no longer running this project but this page summarises the basic ideas behind WRAP.
Recovery and WRAP
When individuals are on the road to recovery, it might be beneficial to undergo some Wellness Recovery Action Plan (WRAP) training with a view to making a Wellness Recovery Action Plan WRAP is a self-management and recovery system developed by a group of people (in particular an American named Mary-Ellen Copeland) who had mental health difficulties and who were struggling to incorporate wellness tools and strategies into their lives. WRAP is designed to:
- Decrease and prevent intrusive or troubling feelings and behaviors
- Increase awareness and personal empowerment
- Improve self care and thus quality of life
- Develop and maintain support systems
- Assist people in achieving their own life goals and dreams.
WRAP is a structured system to monitor uncomfortable and distressing symptoms that can help you reduce, modify or eliminate those symptoms by using planned responses. This includes plans for how you want others to respond when symptoms have made it impossible for you to continue to make decisions, take care of yourself or keep yourself safe.
Writing a Plan
Writing a plan must be done entirely by the individual who plans to use it. Mental health specialists, family members and friends can provide support, feedback and encouragement. The process can be lengthy and must be done at the individual's own pace. Most people use an A4 ring binder file with coloured dividers to write their plan.
Wellness Tools included in the plan
- Activities
- Routines
- Thoughts & behaviors that maximize wellness and minimize symptoms. These could include: reaching out for support, peer counseling, maintaining an ongoing dialog with health care professionals, planning the day, stress reduction and relaxation techniques, focusing exercises, diversionary activities & fun, journaling, exercise, sleep, being outside, increasing or decreasing stimulation, and the act of stopping to analyze the situation to make a thoughtful decision on how to proceed
The Recovery Plan can be broken down into 5 stages, and individuals should be guided through the following:
1. Daily Maintenance - What do I do each day when I am feeling well
Make a reminder list for things you might need to do. Reading through this list daily helps keep us on track.
2. Triggers - What are my triggers, and what is my response to each one
External events or circumstances that, if they happen, may produce serious symptoms that make you feel like you are getting ill. These are normal reactions to events in our lives, but if we don't respond to them and deal with them in some way, they may actually cause a worsening in our symptoms.
Write down those things that, if they happened, might cause an increase in your symptoms. They may have triggered or increased symptoms in the past.
Write an action plan to use if triggers come up
3. Early Warning Signs - What are the early warning signs for me
Early warning signs are internal and may be unrelated to reactions to stressful situations. In spite of our best efforts at reducing symptoms, we may begin to experience early warning signs, subtle signs of change that indicate we may need to take some further action.
Make a list of early warning signs you have noticed.
Write an action plan to use if early warning signs come up.
4. When things are Breaking Down - how do I know?
In spite of our best efforts, our symptoms may progress to the point where they are very uncomfortable, serious and even dangerous, but we are still able to take some action on our own behalf. This is a very important time. It is necessary to take immediate action to prevent a crisis.
Make a list of the symptoms which, for you, mean that things have worsened and are close to the crisis stage.
Write an action plan to use "When Things are Breaking Down"
5. Crisis Planning
In spite of our best planning and assertive action, we may find ourselves in a crisis situation where others will need to take over responsibility for our care. We may feel like we are totally out of control.
Writing a crisis plan when you are well to instruct others about how to care for you when you are not well, keeps you in control even when it seems like things are out of control. Others will know what to do, saving everyone time and frustration, while insuring that your needs will be met. Develop this plan slowly when you are feeling well.
The crisis planning form includes space to write:
- those symptoms that would indicate to others they need to take action in your behalf
- who you would want to take this action
- medications you are currently taking, those that might help in a crisis, and those that should be avoided
- treatments that you prefer and those that should be avoided
- a workable plan for at home care
- acceptable and unacceptable treatment facilities
- actions that others can take that would be helpful
- actions that should be avoided
- what my supporters should do if I am in danger to myself or others
- instructions on when the plan no longer needs to be used
