Understanding the Wellness Recovery Action Plan: A Step-by-Step Guide
The Wellness Recovery Action Plan (WRAP) is a self-management tool that empowers individuals to take control of their mental health and wellbeing. Developed by Mary Ellen Copeland, a mental health recovery advocate, WRAP is a process of creating a personalized plan that helps individuals identify and manage their triggers, early warning signs, and develop coping strategies to stay well.
The Purpose of a WRAP
The primary goal of a WRAP is to help individuals identify their individualized wellness tool kit, enabling them to take charge of their mental health and wellbeing. This plan can be used to manage symptoms of depression, anxiety, bipolar disorder, schizophrenia, and other mental health conditions.
The purpose of a WRAP is four-fold: 1) increase self-awareness, 2) identify personal triggers and early warning signs, 3) develop an action plan for dealing with difficult situations, and 4) create a support system.
The Steps in Creating a WRAP
1. Develop a Wellness Toolbox
The first step in creating a WRAP is to develop a wellness toolbox that includes a range of self-care activities. Examples include physical exercise, mindfulness practices such as meditation and deep breathing, engaging in creative activities, spending time in nature, and spending time with a supportive community.
2. Identify Triggers and Early Warning Signs
The next step is to identify personal triggers, things that lead to distress or unease, and early warning signs, an indication that our mental health is becoming compromised. Triggers can include specific people, places, situations, or activities that provoke negative emotions, while early warning signs can include physical, emotional, or mental symptoms that arise when our mental health is declining.
3. Create an Action Plan
After identifying triggers and early warning signs, the third step is to develop an action plan for dealing with difficult situations. This step involves identifying crisis strategies, such as contacting a support person or seeking professional help, for more severe situations. Additionally, develop daily actions for self-care and early intervention steps that can be used to prevent a crisis.
4. Develop a Support System
The final step in the WRAP process is to develop a support system to help us stick to our individualized plan. Support systems can include friends, family members, mental health professionals, or support groups. They provide a sense of accountability, encouragement, and validation when needed.
Putting WRAP into Practice
The WRAP process can be used in conjunction with other forms of treatment and should be discussed with a mental health professional. It is a lifelong process that requires consistent self-evaluation and revision.
The WRAP process is not a cure for mental health conditions, but rather a tool for managing symptoms and promoting well-being. It can be adapted and personalized to meet the needs of each individual, making it a valuable tool for anyone looking to take control of their mental health journey.
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