The Wellness Recovery Action Plan
‘WRAP’
“Taking control of your wellness”
Acknowledgements
This paperwork is an abbreviated version of WRAP and is adapted from the ‘Wellness and
recovery action plan’, by Mary Ellen Copeland.
.
For more information on WRAP, look at:-
Copeland, M.E. (2002) Wellness Recovery Action Plan.USA: Peach Press
Wellness Recovery Action Plan (WRAP)
The Wellness Recovery Action Plan (WRAP) was originally developed by Mary Ellen
Copeland and a group of mental health service users who wanted to work on their own
recovery – this is what they found worked for them and what helped them recover from their
mental health difficulties.
The Wellness Recovery Action Plan is a framework with which you can develop an effective
approach to manage distressing symptoms and gain insight into patterns of behavior. It is a
tool to help you gain more control over your problems.
Developing your own WRAP will take time, it can be done alone, but many find it very
valuable to have a supporter – they chose people they trust, and work on it together.
Over time the WRAP can become a useful tool that you can use as a reminder and guide to
maintain wellness and something you can turn to in times of difficulty. It is a practical tool to
support you through your recovery. It is designed as a tool to learning about yourself, such
as knowing what helps and what doesn’t, and how to gradually gain more control of your life
and your experiences. It can also include a crisis plan, which is a way of guiding others on
how best to make decisions for you and to take care of you, for those times when your
problems and symptoms have made it very difficult for you to do this for yourself. Once you
have started your own WRAP you can continue developing it and changing it as you gain
more information about yourself.
It is unique to every person
The WRAP belongs to you and
You can decide how to use it & who to show it to.
You decide who you would like to be involved or help you write it
You decide whether you want someone to work with you
You decide how much time to spend on it and when to do it.
It is your guide to support your own wellness and recovery.
Personal Details
Name:
Address:
Phone number:
Email address:
Next of kin:
Contact details:
Allergies:
GP & contact details:
Wellness
This is what I am I like when I am well:
Wellness Toolbox
Developing a Wellness Toolbox can help you to identify reminders and resources that are
helpful in promoting wellness and keeping you well.
These are things that support my wellness (this works for me):
Wellness Toolbox
This is what gives me meaning or is important for me, this is what inspires me and reminds
me of my values:
Wellness Toolbox
These are some things that I would like to try to see if they would support my wellness:
Wellness Toolbox
Things that I need to avoid to stay well:
Daily Maintenance Plan
This is what I need to do for myself every day to keep myself feeling as well as possible:
Daily Maintenance Plan
This is what I need to do, less often than every day, to keep my overall wellness and
sense of well-being:
These are the things that I know I need to do to sustain my wellness, but need some
reminding to do:
Triggers
a. Recognition
Triggers are things that happen to us that are likely to set off a chain reaction of
uncomfortable or unhelpful behaviours, thoughts or feelings.
b. Action Plan
What can I do about these triggers?
Action plans list:
- Ways that you can limit your exposure to triggers
- Ways that you can avoid triggers from occurring
- What can be done to help you cope if these triggers do occur
- What can be done when I am triggered to prevent things from getting worse
These are a list of my triggers:
Triggers & Action Plans
These are my triggers and action plans to avoid and/or cope with them:
Trigger:
Action Plan:
Trigger:
Action Plan:
Trigger:
Action Plan:
Triggers & Action Plans (continued)
These are my triggers and action plans to avoid and/pr cope with them:
Trigger:
Action Plan:
Trigger:
Action Plan:
Trigger:
Action Plan:
Early warning signs
What are the subtle signs of changes in our thoughts or feelings or behavior, which indicate
that you may need to take action to avoid a worsening of your condition or situation?
a. Recognition
What changes for me; what are my early warning signs?
b. Action Plan
What can I do about this?
What action can I take when I notice the early warning signs to help keep me well
and prevent things from getting worse?
These are my early warning signs that indicate that I am less well:
Early warning signs & Action Plans
These are my early warning signs that I am less well and actions that can be taken to avoid
me becoming less well:
Early Warning Sign:
Action Plan:
Early Warning Sign:
Action Plan:
Early Warning Sign:
Action Plan:
Early warning signs & Action Plans (continued)
Early Warning Sign:
Action Plan:
Early Warning Sign:
Action Plan:
Early Warning Sign:
Action Plan:
When things start breaking down or getting worse
In spite of your best efforts, your symptoms may progress to the point where they are very
uncomfortable, serious and even harmful however there are still some actions that can be
taken to prevent a crisis.
a. Recognition
This is how I think and feel, and how I behave when the situation has become
uncomfortable, serious or even dangerous
b. Action Plan:
When things have progressed this far caring for myself is my top priority. What can I
do to reduce these difficult and unpleasant experiences, and prevent things getting
worse?
These are signs that indicate that things are breaking down or getting worse:
When things start breaking down or getting worse &
Action Plans
These are signs that indicate that things are breaking down or getting worse and action
plans:
Signs that things are breaking down or getting worse:
Action Plan:
Signs that things are breaking down or getting worse:
Action Plan:
Signs that things are breaking down or getting worse:
Action Plan:
When things start breaking down or getting worse &
Action Plans (continued)
Signs that things are breaking down or getting worse:
Action Plan:
Signs that things are breaking down or getting worse:
Action Plan:
Signs that things are breaking down or getting worse:
Action Plan:
Wellness Recovery Action Plan
This plan was made on …………………….. and it takes over from any other plans with
earlier dates.
Signed:
This plan can be just for your own use and reference or can be shared with others involved
in the plan. It will take time to set up, and can be changed whenever you have new ideas or
information. When you change it, consider sending updated versions to those it involves.
Crisis Plan
Despite your best efforts you might find yourself in a situation where you feel totally out of
control and you are in a crisis. By developing a crisis plan and sharing it with others, you
will be able to take responsibility for your own care and instruct others on how they can
support you during a crisis.
A crisis plan should be developed when you are well. It will take time to develop and it is
essential that it is developed in collaboration with those you are asking to support you so
that they fully understand and agree to their role within the plan.
Once you have completed your plan you may wish to provide a copy of the plan or the
relevant part of it to the people that play a role within the plan.
It may be necessary for you to be cared for under a section of the mental health law, in this
case, those caring for you may not be able to carry out all of your wishes due to their duty of
care. Your crisis plan as part of your WRAP is not a legal document however those caring
for you will endeavor to carry out your wishes.
Remembering What I am like when I’m feeling well
This is what I am I like when I am well:
When it gets too bad
My signs of a crisis are:
Supporters
The first person I would like to be contacted in a crisis is:
Name:
Relationship:
Contact Details:
Other people I would like to be contacted in a crisis are:
Name:
Relationship:
Contact Details:
Name:
Relationship:
Contact Details:
Name:
Relationship:
Contact Details:
Support Required
Identify those people you would like to support you when the symptoms you listed above are
obvious. They can be family members, friends or health care professionals. You may
choose to name some people for certain tasks like taking care of the children or paying the
bills and others for tasks like staying with you and taking you to health care appointments.
These are my supporters and what I need support with:
Name of supporter:
Contact details:
Details of support needed:
Name of supporter:
Contact details:
Details of support needed:
Name of supporter:
Contact details:
Details of support needed:
Support Required (Continued)
Name of supporter:
Contact details:
Details of support needed:
Name of supporter:
Contact details:
Details of support needed:
Name of supporter:
Contact details:
Details of support needed:
I do not want the following people involved in any way in my care or treatment:
There may be people who you would not like to be involved in your care or treatment or you
do not find them helpful for you to work towards your recovery.
These are the people I would not like to be involved in any way in my care or treatment:
Name _________________________ why I would not like them involved (optional)
_________________________________________________________________________
Name __________________________ why I would not like them involved (optional)
_________________________________________________________________________
_________________________________________________________________________
Name __________________________ why I would not like them involved (optional)
_________________________________________________________________________
_________________________________________________________________________
Medical treatment and medication
My G.P. is: _________________ Phone no. ___________________
My Psychiatrist is: _________________ Phone no. ___________________
My car co-ordinator is: _________________ Phone no. ___________________
Other professionals involved: _________________ Phone no. ___________________
_________________ Phone no. ___________________
List the medications you are currently taking and why you are taking them.
Include the name of who prescribes them.
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
List those medications you would prefer to take if medication or additional medications
became necessary, and why you would chose those
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
List those medications that you feel must be avoided and give reasons
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
What helps?
There may be things that you can do or others can do for you that can help to reduce
your symptoms and help you towards recovery.
List treatments or activities that you can do that you feel help reduce your symptoms and
when they should be used:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
List anything on your Wellness toolbox that you might need support to do:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
List treatments you would want to avoid, and why:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Stopping the plan
My supporters know when it is safe to stop this Crisis Plan when . . .
The following positive changes indicate to my supporters that I am in control of things again,
and they no longer need to use this plan:
Signatures
Once you have completed your crisis plan, it may be useful to ask those people that have
agreed to support you to sign below:
Relationship to you /
role
Signature
Do they have a copy
of the plan?
(Optional) Crisis Plan statement
I developed this plan on (date) _________________________________
With the help of: ____________________________________________
Signed: _____________________________ Date _______________________
This plan takes over from any with an earlier date.
Post Crisis Plan
There may be times that even with yours (and others) best efforts you may still experience
a crisis – this is not the end of the world, nor does it mean that you will not recover.
Recovery is a process and is on-going. You can start again at any time and after any
difficult experience, no matter how bad. However it may be very helpful to reflect
(think about) on what has happened to help you learn from it. Some people feel this is
good to do alone. However, many of us are greatly helped by having someone we trust,
to turn to, and talk it over together and get their thoughts about what happened.
After a crisis you may feel worn out, so choose your time when you are ready, such as when
you feel you have more energy and willing to think about it to try and make sense of it.
Then talk and think through what has happened, and compare this with the WRAP you have
written so far
When I am no longer in crisis
This is a list of things that will indicate that I am no longer in crisis:
This is a list of the support that I will need whilst coming out of a crisis:
Support needed:
Person who will support me
These are the most important things from my wellness toolbox that will help me after a
crisis:
This is a list of indicators that I am over my crisis and return to using my daily maintenance
plan:
Reflection
What have you learned about yourself and others through this crisis?
Are there parts of your WRAP that didn’t work out as you had hoped?
What changes can you make now to your WRAP to make a further crisis less likely?