Creating Your Wellness Recovery Action Plan: A Step-by-Step Guide
If you’re someone who has experienced a mental health challenge or recovery from addiction, you may have heard of the Wellness Recovery Action Plan (WRAP). Developed by Mary Ellen Copeland, the WRAP is a self-designed prevention and wellness tool that is used to develop positive coping strategies and manage difficult situations.
To get started, there are a few key things to keep in mind. First, the WRAP is highly personalized and should be tailored to your specific needs and goals. It is not a one-size-fits-all approach and should be customized based on your unique experiences and needs. Second, it is a collaborative process that involves you, your healthcare provider, and your support system. It should be something that is shared with those who can help you implement it and keep you accountable.
Step 1: Develop a Wellness Toolbox
The first step in creating your WRAP is to develop a list of tools and strategies that you can use to maintain your wellness. This may include things like meditation, exercise, creative outlets, or social support. Make a list of things that have helped you in the past and things that you would like to try in the future. This toolbox will serve as a foundation for the rest of your WRAP.
Step 2: Identify Triggers
The next step is to identify triggers that may cause you to experience difficulty. This could be anything from stress at work to an argument with a loved one. Once you have identified your triggers, you can start to develop a plan for how to manage them. This might involve taking a break, using relaxation techniques, or seeking support from a trusted friend or healthcare provider.
Step 3: Develop Action Plans
With your toolbox and triggers identified, it’s time to develop action plans for specific situations. This could include plans for managing a panic attack, dealing with stress at work, or coping with a difficult relationship. These plans should be based on your personal needs and should involve specific steps that you can take to address the situation.
Step 4: Create a Daily Maintenance Plan
Finally, it’s important to create a daily maintenance plan that involves ongoing practices that support your overall wellness. This may include things like exercise, journaling, or engaging in a creative activity. These practices should be things that you enjoy and that help you to feel grounded and centered.
In conclusion, creating a Wellness Recovery Action Plan is a powerful tool for managing mental health challenges and addiction recovery. By developing a personalized plan that includes a wellness toolbox, triggers, action plans, and a daily maintenance plan, you can take control of your recovery and develop positive coping strategies that will serve you for years to come. Don’t be afraid to reach out for support as you create your WRAP and remember that this is an ongoing process that will evolve over time to meet your changing needs.
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