Wellness Recovery Action Planning

What's New?
WRAP

My Personal Wellness Recovery Action Plan
Based on the work of Mary Ellen Copeland

A WRAP is your own personalized plan for your recovery. It is a living document that can grow and change as you grow and change. It is a tool to aid you in the ups and downs of recovery.

Directions: Just fill out the sections below in a manner that works for you. This is for you and by you.

My Support Network numbers:
Local Crisis Line:
MD:
Pharmacy:
Therapist:
Sponsor:
Best Friend:
Mentor:
Supporter: Number:
Supporter: Number:
Supporter: Number:
Supporter: Number:
Supporter: Number:
Supporter: Number:

What am I like when I am well?Make a list of characteristics and behaviors that describes YOU when you are feeling all right. Be realistic and kind in your descriptions.









The "Essential To-Do lists: Make a list of things you need to do for yourself Every Day to keep yourself feeling well. Be realistic. These are the "Daily Essentials". If you are not doing these things on this list, it may be an Early Warning Sign.

Daily Essentials:
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Now make a list of additional things you might need to do, and when or how often. These are the 'Now and Then Essentials'. They are very important to Wellness but don’t need to be done daily. Reading through this list daily will serve as a good reminder and keep you on track.

To do/When or how often:
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"Triggers"
Triggers can be “buttons" or hot thoughts, strong feelings, or external events such as anniversaries, conflict, etc. that might cause an onset or worsening of your symptoms. They may have triggered or increased symptoms in the past.

First, make a list of your triggers. Then, in the right-hand column, list actions you can take to prevent the trigger or to stay well if/when the trigger occurs.

Triggers / Wellness Actions
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"Early Warning Signs and Action Plan"
Early warning signs can be thoughts, feelings, or behaviors. They are subtle signs of change that indicate you may need to take some further action to prevent a relapse. You may want to review.

Make a list of your Early Warning Signs:
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List Actions Plans to Prevent Relapse when Early Warning Signs occur:
1. Review my Wellness Plan and make sure I’m keeping up with my Daily Essentials and other important “to-do’s”.
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"More Serious Signs and Action Plans:"
In spite of your best efforts, your symptoms may progress to the point where they are very uncomfortable, serious and even dangerous, but even then, you are able to take action. This is a very important time, it is necessary to take immediate action.

List the symptoms which, for you, mean that things are worsened and are close to the Crisis Stage.
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List Action Plans to Prevent a Crisis when symptoms have gotten worse:
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If you choose to, you can share your WRAP with a trusted friend, sponsor, therapist so they can help you by being aware of your red flags and what helps you. You can even write in a section like "Things my friends can do that help me when I'm in crisis: " AND "Please DO NOT do these things when I'm in crisis:"

Think back to crisis times in the past and write down what worked and what didn't. The more you know about yourself, the more you can take care of yourself.

To Your Recovery!
J'net