Develop Your Own WRAP

A Guide to Developing Your Own Wellness Recovery Action Plan

The best way to learn how to develop your own WRAP is to take a class. WRAP I classes are offered regularly throughout Tennessee. To find a WRAP class in your area, click here for the calendar.

To get started you will need the following supplies: a three-ring binder, a set of dividers (5), a package of three-ring notebook paper, a pen or pencil, and a supporter who will provide honest feedback.

Daily Maintenance

Section 1 will be your Daily Maintenance. Place a divider in the notebook with paper. On the first page describe in list form what you are like when you are feeling well. Next, make a list of what you need to do every day to stay well. Then make a list of things that you might do to keep yourself healthy.

Triggers

Section 2 deals with Triggers. These are events or circumstances that, if they happen, could result in serious symptoms that let you know you are getting ill. These are normal reactions to events in our lives but if they are not taken care of could cause the symptoms to become worse. On the first tab in this section write TRIGGERS and place paper behind the tab. On the first page of paper, write the triggers that could cause your symptoms to begin or become worse. They may have “triggered” or increased symptoms in the past. On the next page, write "Action Plan," and write down how to deal with each trigger, to use if the triggers come up.

Early Warning Signs

Early Warning Signs will be the next topic. These are internal signs that may be unrelated to the situation. You may begin to experience these early warning signs as subtle changes that will indicate action needs to be taken. Write Early Warning Signs on a tab and place paper behind it. On the first page make a list of signs that you have noticed. On the next page write an Action Plan to use if these signs come up.

When Things Are Breaking Down or Getting Worse

When Things Are Breaking Down or Getting Worse is the next area to address. Sometimes in spite of our best efforts, symptoms may progress to the point that they are uncomfortable, serious, or even dangerous. We are still able to take action on our own behalf. On the next tab write "When Things Are Breaking Down" and place paper behind the tab. Then make a list of symptoms which indicate that things have become worse and you are close to a crisis stage. On the next page, write an Action Plan on what you should do at this point to receive help or to try and decrease the symptoms.

Crisis Planning

The last part is your Crisis Planning. Place a tab in the notebook with that heading. Then put notebook paper behind it. Writing a Crisis Plan when you are well lets others know what you want to happen and how you want to be treated. This is to help keep control when you are feeling out of control. This will save time and frustrations. Develop this plan slowly when you are feeling well. The first item to include will be a list of symptoms that would indicate to others that action needs to be taken on your behalf. Write who you would like to take this action. List your medications, not just psychiatric but also medical. Write down medications, facilities, and treatments that you do not want or should be avoided. Develop your plan for home care and who you want taking care of what. Do not forget to list actions that can be taken by someone else that would be helpful.

Now it is time to share your plan with the people that will be helping you carry it out. Ask for feedback. Place your Wellness Recovery Action Plan in a place that others know about. Remember, this is a living document and needs to be updated after a crisis, a major event in your life, or at least every few months.