The importance of having a wellness recovery action plan (WRAP) cannot be overstated. A WRAP is a personalized plan that helps individuals manage their mental health and wellness, reduce stress, and increase resilience. Having a WRAP can be a powerful tool for taking control of one's life and achieving overall well-being. In this article, we will discuss the benefits of having a WRAP and provide five printable worksheets to help you create your own plan.
Having a WRAP can be especially helpful during times of crisis or stress. By having a plan in place, individuals can quickly identify the tools and strategies they need to manage their symptoms and regain control. A WRAP can also help individuals develop healthy habits and behaviors, improve their relationships, and increase their overall sense of well-being.
Creating a WRAP is a personal and individualized process. It involves identifying one's values, goals, and triggers, as well as developing a plan for managing stress and achieving wellness. In the following sections, we will provide five printable worksheets to help you create your own WRAP.
Benefits of Having a Wellness Recovery Action Plan
Having a WRAP can have numerous benefits, including:
- Reduced stress and anxiety
- Improved mental health and wellness
- Increased resilience and coping skills
- Better relationships and communication
- Improved overall quality of life
By having a WRAP, individuals can take control of their lives and make positive changes that promote overall well-being.
Worksheet 1: Identifying Your Values and Goals
Identifying your values and goals is an important step in creating a WRAP. Your values and goals will serve as the foundation of your plan and help guide your decisions and actions.
- What are your core values? (e.g. honesty, integrity, kindness)
- What are your short-term and long-term goals? (e.g. improving relationships, reducing stress)
- How do your values and goals align with your overall vision for your life?
Take a few minutes to reflect on your values and goals. Write them down and keep them in a safe place.
Example:
- Core values: kindness, empathy, honesty
- Short-term goals: reduce stress, improve relationships with family and friends
- Long-term goals: start a new career, travel more
Worksheet 2: Identifying Your Triggers
Identifying your triggers is an important step in creating a WRAP. Your triggers are the things that cause you stress, anxiety, or other negative emotions.
- What are your triggers? (e.g. certain people, places, or situations)
- How do you typically react to your triggers? (e.g. with anger, fear, or sadness)
- What strategies can you use to manage your triggers? (e.g. deep breathing, exercise, or talking to a friend)
Take a few minutes to reflect on your triggers. Write them down and keep them in a safe place.
Example:
- Triggers: certain people, crowded places, or loud noises
- Typical reaction: anxiety, fear, or avoidance
- Strategies for managing triggers: deep breathing, exercise, or talking to a friend
Worksheet 3: Creating a Crisis Plan
Creating a crisis plan is an important step in creating a WRAP. A crisis plan is a plan for managing extreme stress, anxiety, or other negative emotions.
- What are the warning signs that you are in crisis? (e.g. increased anxiety, difficulty sleeping)
- What strategies can you use to manage your crisis? (e.g. calling a friend, going for a walk, or practicing deep breathing)
- Who can you reach out to for support during a crisis? (e.g. friends, family, or a therapist)
Take a few minutes to reflect on your crisis plan. Write it down and keep it in a safe place.
Example:
- Warning signs: increased anxiety, difficulty sleeping, or feelings of hopelessness
- Strategies for managing crisis: calling a friend, going for a walk, or practicing deep breathing
- Support system: friends, family, or a therapist
Worksheet 4: Creating a Self-Care Plan
Creating a self-care plan is an important step in creating a WRAP. A self-care plan is a plan for taking care of your physical, emotional, and mental health.
- What self-care activities do you enjoy? (e.g. exercise, meditation, or reading)
- How often do you practice self-care? (e.g. daily, weekly, or monthly)
- What barriers might prevent you from practicing self-care? (e.g. lack of time, energy, or motivation)
Take a few minutes to reflect on your self-care plan. Write it down and keep it in a safe place.
Example:
- Self-care activities: exercise, meditation, or reading
- Frequency of self-care: daily or weekly
- Barriers to self-care: lack of time, energy, or motivation
Worksheet 5: Creating a Maintenance Plan
Creating a maintenance plan is an important step in creating a WRAP. A maintenance plan is a plan for maintaining your wellness and preventing relapse.
- What strategies can you use to maintain your wellness? (e.g. regular exercise, healthy eating, or stress management)
- How often do you need to practice these strategies? (e.g. daily, weekly, or monthly)
- What support system do you have in place to help you maintain your wellness? (e.g. friends, family, or a therapist)
Take a few minutes to reflect on your maintenance plan. Write it down and keep it in a safe place.
Example:
- Strategies for maintaining wellness: regular exercise, healthy eating, or stress management
- Frequency of practice: daily or weekly
- Support system: friends, family, or a therapist
By completing these five worksheets, you have taken the first steps in creating a WRAP. Remember to review and update your plan regularly to ensure it continues to meet your needs.
We hope you found this article helpful in creating your own WRAP. Remember to take care of yourself and prioritize your wellness. If you have any questions or need further support, please don't hesitate to reach out.
What is a Wellness Recovery Action Plan (WRAP)?
+A Wellness Recovery Action Plan (WRAP) is a personalized plan that helps individuals manage their mental health and wellness, reduce stress, and increase resilience.
Why is it important to have a WRAP?
+Havin a WRAP can help individuals take control of their lives, reduce stress and anxiety, and improve their overall well-being.
How do I create a WRAP?
+To create a WRAP, you can use the five worksheets provided in this article. These worksheets will help you identify your values and goals, triggers, crisis plan, self-care plan, and maintenance plan.