As a therapist, I often recommend the Wellness Recovery Action Plan (WRAP) to my clients as a comprehensive tool to support mental health and overall wellbeing. Developed by Mary Ellen Copeland, WRAP is a self-designed prevention and wellness process that anyone can use to get well, stay well, and make their life the way they want it to be.
Understanding WRAP
WRAP is a personalised plan that helps individuals manage their mental health and wellbeing. It involves identifying personal wellness tools, understanding triggers, developing a daily maintenance plan, and creating action plans for when things break down. WRAP is not a one-size-fits-all solution; it’s highly adaptable, empowering each person to tailor it to their unique needs and preferences.
Components of WRAP
Wellness Toolbox: This is a collection of resources, strategies, and activities that you can use to maintain your wellbeing and manage stress. These tools might include exercise, meditation, journaling, spending time with loved ones, or engaging in hobbies. It’s essential to list out these tools so you have a ready reference of what supports your mental health.
Daily Maintenance Plan: This component involves creating a routine that supports your mental health. It includes three parts:
A description of yourself when you are well: This helps you recognise and celebrate your baseline wellness.
Daily list: Activities you need to do every day to stay well, such as eating healthily, getting enough sleep, and exercising.
Reminders: Activities you might need to do on certain days to maintain your health, like attending therapy sessions or taking medication.
Triggers: Identifying events or circumstances that might cause stress or discomfort is crucial. By recognising these triggers, you can develop action plans to respond effectively. This might involve using your wellness toolbox, seeking support from friends or professionals, or employing relaxation techniques.
Early Warning Signs: These are subtle signs that indicate you might be starting to feel worse. Noticing these signs early allows you to take action before things escalate. Your plan should include specific steps to address these early warning signs, such as increasing self-care activities or reaching out to a support network.
When Things Are Breaking Down: Despite our best efforts, sometimes our mental health can deteriorate. This part of WRAP helps you plan for these situations by outlining actions you can take to prevent a crisis. This might involve contacting a therapist, implementing intensive self-care measures, or temporarily stepping back from stressful situations.
Crisis Plan: This section is about preparing for times when you cannot take care of yourself. It involves identifying people who can support you, outlining how they can help, and providing information about medications or treatments you use. This plan should be shared with trusted individuals who can assist during a crisis.
Using WRAP for Wellbeing
To effectively use WRAP, follow these steps:
Commit to the Process: Developing a WRAP takes time and reflection. Commit to regularly reviewing and updating your plan as your needs and circumstances change.
Engage in Self-Reflection: Take the time to understand what wellness looks like for you. What activities make you feel good? What are your triggers and early warning signs? Self-awareness is key to creating a successful WRAP.
Seek Support: While WRAP is a self-directed process, it can be helpful to involve a trusted friend, family member, or therapist. They can provide insights, feedback, and encouragement as you develop and implement your plan.
Be Flexible: Life is dynamic, and so is your mental health. Be open to adjusting your WRAP as needed. What works for you now might not work in the future, and that’s okay.
Implementing a WRAP can significantly enhance your ability to manage stress, prevent crises, and maintain a high quality of life. By taking proactive steps to understand and support your mental health, you empower yourself to live a more balanced and fulfilling life. If you need assistance developing your WRAP, consider reaching out to a therapist who can guide you through the process.
For more resources and support on mental health and wellbeing, visit our website.
Thank you for taking the time to read this blog, I hope it has been helpful to you.
God bless,
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