Example of WRAP plan format

The Wellness Toolbox
from Wellness Recovery Action Plan ™ (WRAP)

The seven steps of developing a WRAP plan begin with selecting tools that will go in your Wellness Toolbox. These are activities that you enjoy or that help you feel better; that you may have used in the past or would like to use in the future. Some of them are simple things like brushing your teeth, combing your hair, or making your bed. Others may be things like getting together with a friend or taking your dog for a walk. I have a long list of them. Your list may be short to start and then get longer as you discover more and more things that help you feel better. You can keep these tools handy to maintain your wellness or to help you feel better when you are not feeling well.

Some Common Wellness Tools are:

eat three healthy meals per day
take a nap
exercise
play with my dog
write in a journal
make my bed
do something nice for someone else
watch a video
listen to music
see my counselor
ask for a medication check

make music




List some of your Wellness Tools
(You will think of many others as you continue to work on your WRAP)

My Wellness Tools are:
________________________________________________
________________________________________________
________________________________________________
________________________________________________
________________________________________________
________________________________________________

In developing your own WRAP, you’ll identify the wellness tools that will most benefit you and will learn how to use these tools when needed; every day or when you have particular feelings or experiences. WRAP will help you monitor and relieve uncomfortable and distressing feelings and behaviors and identify your best course of action.

Planning and Scheduling
from The Depression Workbook – a Guide for Living With Depression and Manic Depression

Many people find that planning and scheduling help them feel better. You may have so many ideas that it is hard to get anything done, especially those things that help you feel better. Creating a schedule can help you do the things you know will help you feel the best you can.

Time
Planned Activity
Actual Activity
How it Felt

7 - 8 a.m.
Get up, shower, dress, walk the dog
(as planned)
fine

8 - 9 a.m.
Cook, eat breakfast, wash dishes
also cleaned bathroom
kind of speedy

9 - 10 a.m.
meditate for 1/2 hour, go to post off.
(as planned)
fine

10 - 11 a.m.
Peer Counseling with Sue
(as planned)
she is very understanding

11 - 12 a.m.
clean hall closet
(as planned)
food to get organized

12 - 1 p.m.
eat grinder in the park
(as planned)
played on swing

1 - 2 p.m.
relax then read for 1/2 hour
(as planned)
hard to relax but it helps

2 - 3 p.m.
write a list and shop for groceries
(as planned)
hard to stick with list, bought extra

3- 4 p.m.
put away groceries, clean kitchen
also swept porch, sidewalk
cycling up this time of day

4 - 5 p.m.
counseling appointment
(as planned)
hard to sit still

5 - 6 p.m.
write in journal, letters to friends
wrote 4 pages, 2 letters
I want to write, and write, and write

6 - 7 p.m.
fix stir-fry & rice dinner, eat dinner
also watched PBS news
ate too fast, want to slow down


Develop a sample plan for a day when you might have noticed early warning signs.
Time
Planned Activity
Actual Activity
How it Felt

7 - 8 a.m.




8 - 9 a.m.




9 - 10 a.m.




10 - 11 a.m.




11 - 12 a.m.




12 - 1 p.m.




1 - 2 p.m.




2 - 3 p.m.




3- 4 p.m.




4 - 5 p.m.




5 - 6 p.m.




6 - 7 p.m.





Relaxation Exercises
from Winning Against Relapse – A Workbook of Action Plans for Recurring Health and Emotional Problems

Many people find relaxation and stress reduction exercises are a great Wellness Tool. Try this Guided Imagery Relaxation Exercise from page 122 of Winning Against Relapse:

Guided imagery uses your imagination to direct your focus in a way that is relaxing and healing. Try the following guided imagery meditation:

Get in a very comfortable sitting or lying position. Make sure you are warm enough but not too warm and that you will not be interrupted by the phone, doorbells or needs of others.

Stare at a spot above your head on the ceiling. Take a deep breath in to a count of 8, hold it for a count of 4, let it out for a count of 8. Do that 2 more times.

Now close your eyes but keep them in the same position they were in when you were staring at the spot on the ceiling.

Breathe in to a count of 8, hold for a count of 4, breathe out for a count of 8.

Now focus on your toes. Let them completely relax. Now move the relaxation slowly up your legs, through your heels and calves to your knees. Now let the warm feeling of relaxation move up your thighs. Feel your whole lower body relaxing. Let the relaxation move very slowly through your buttocks, lower abdomen and lower back. Now feel it moving, very slowly, up your spine and through your abdomen. Now feel the warm relaxation flowing into your chest and upper back.

Let this relaxation flow from your shoulders, down your arms, through your elbows and wrists, out through your hands and fingers. Now let the relaxation go slowly through your throat, up your neck, letting it all soften and relax. Let it now move up into your face. Feel the relaxation fill your jaw, cheek muscles, and around your eyes. Let it move up into your forehead. Now let your whole scalp relax and feel warm and comfortable. Your body is now completely relaxed with the warm feeling of relaxation filling every muscle and cell of your body.

Now picture yourself walking in the sand on the beach on a sunny day. As you stroll along you feel the warmth of the sun on your back. You lay down on the sand. The sand cradles you and feels warm and comfortable on your back. The sun warms your body. You hear the waves crashing against the shore in a steady rhythm. The sound of sea gulls calling overhead add to your feeling of blissful contentment.

As you lay here, you realize that you are perfectly and completely relaxed. You feel safe and at peace with the world. You know you have the power to relax yourself completely at any time you need to. You know that by completely relaxing, you are giving your body the opportunity to stabilize itself, and that when you wake up you will feel calm, relaxed and able to get on with your tasks for the day.

Now, slowly wiggle your fingers and toes. Gradually open your eyes and resume your activities.
How did you feel before you did this exercise?
________________________________________________________________________
________________________________________________________________________
How did you feel after you did this exercise?
________________________________________________________________________
________________________________________________________________________
Is this an exercise you could include in your action planning? __ y __ n Is so, when would you include it?
________________________________________________________________________

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