A Wellness Recovery Action Plan (WRAP) is a personalized plan designed to help individuals take control of their mental health. It was developed by people who have experienced mental health challenges themselves. WRAP provides tools and strategies to maintain wellness and manage crises effectively. It’s not just a plan; it’s a pathway to empowerment!

Why Use a WRAP?

Using a WRAP can help you:

• Build a sense of ownership over your mental health.
• Identify your personal triggers and early warning signs.
• Develop strategies to maintain wellness and handle crises.
• Create a support system with family and friends.

Steps to Create Your WRAP

Creating a WRAP involves several key steps:

1. Wellness Toolbox: Begin by listing tools and strategies that help you stay well. This can include:

• Yoga
• Journaling
• Meditation
• Talking to a friend

2. Daily Maintenance Plan: Write down daily activities that keep you balanced. Consider:

• Regular exercise
• Healthy meals
• Sufficient sleep
• Practicing gratitude

3. Triggers: Identify what situations or events lead to stress or discomfort in your life. For example:

• Crowded places
• Work deadlines
• Family conflicts

4. Early Warning Signs: Note the subtle signs that indicate you may need extra support. This could be:

• Feeling unusually tired
• Increased anxiety
• Changes in appetite

5. Crisis Plan: Outline steps to take during a crisis. Include:

• Who to contact for support
• Emergency contacts
• Safe spaces to go to

6. Post-Crisis Plan: After a crisis, it’s essential to have a plan for recovery. This helps you:

• Reflect on what happened
• Identify what helped or hindered your recovery
• Reinforce your support system

Real-Life Example

Let’s look at Emma’s WRAP:

• Wellness Toolbox: Emma uses meditation and walks in nature to relax.
• Daily Maintenance: She practices yoga every morning and writes in her journal.
• Triggers: Emma notices that stressful work meetings can trigger her anxiety.
• Early Warning Signs: Feeling overwhelmed and irritable are signs she recognizes.
• Crisis Plan: When feeling overwhelmed, she contacts her best friend and finds a quiet space.
• Post-Crisis Plan: After a tough week, she takes time to reflect and reconnect with her support group.

Types of WRAP

There are variations of WRAP that cater to different needs:

• Youth WRAP: Tailored for young people, making it relatable and engaging.
• Cultural WRAP: Incorporates cultural values and beliefs in the recovery process.

Categories of Wellness Strategies

WRAP strategies can be categorized into:

• Physical Wellness: Activities like exercise and nutrition.
• Emotional Wellness: Practices that enhance emotional health, such as therapy.
• Social Wellness: Building and maintaining healthy relationships.
• Spiritual Wellness: Engaging in activities that reflect personal beliefs.

WRAP is a flexible tool that can be adjusted as your needs change. Remember, your wellness journey is unique, and your WRAP should reflect that.