What is a Wellness Recovery Action Plan?

A Wellness Recovery Action Plan (WRAP) is a self-designed prevention and wellness process that anyone can use to get well, stay well and make their life the way they want it to be. It was developed in 1997 by a group of people who were searching for ways to overcome their own mental health issues and move on to fulfilling their life dreams and goals. WRAP is now used in many countries around the world, in mental health, education, criminal justice, health care, employment, and other settings. It has been used successfully by people of all ages, cultures and situations.

Benefits of WRAP

WRAP provides a way for people to take control of their own mental health, become an active participant in their own recovery, and create a plan to get well, stay well and make their life the way they want it to be. WRAP is based on the idea that people can become active in their own recovery and can learn to recognize and respond to early warning signs of relapse and make positive changes in their lives. WRAP helps people identify their own unique resources, abilities, knowledge and skills in order to take charge of their own mental health and well-being.

How to Create a WRAP

Creating a WRAP involves five key steps:

• Identifying Wellness Tools: Identifying and writing down tools that can be used to stay well, such as healthy eating, exercise, relaxation, and socializing.
• Identifying Triggers: Identifying and writing down things that can trigger a relapse or make a person feel worse, such as stress, lack of sleep, and certain foods.
• Creating an Early Warning System: Identifying signs that indicate a person is heading towards a relapse and developing a plan of action to prevent it.
• Identifying Crisis Plans: Identifying and writing down a plan of action to take in the event of a relapse.
• Identifying Post-Crisis Plans: Identifying and writing down a plan of action to take after a crisis to help get back on track and stay well.

Sample Wellness Recovery Action Plans

Sample WRAP #1

My wellness tools: Deep breathing exercises, yoga, walking, reading, journaling, time with friends and family, art projects, gardening.

My triggers: Stress, lack of sleep, boredom, feeling overwhelmed.

My early warning signs: Feeling irritable, difficulty concentrating, feeling exhausted, feeling anxious.

My crisis plan: Call a friend, go for a walk in nature, practice deep breathing exercises, take a nap, write in my journal.

My post-crisis plan: Talk to my therapist, take a yoga class, spend time with friends, practice relaxation exercises, set realistic goals.

Sample WRAP #2

My wellness tools: Going to the gym, listening to music, spending time with friends, taking a hot bath, drawing, watching movies.

My triggers: Feeling lonely, feeling overwhelmed, negative self-talk, not eating well.

My early warning signs: Feeling agitated, difficulty concentrating, feeling anxious, avoiding people.

My crisis plan: Call a friend, take a hot bath, practice deep breathing exercises, write in my journal, watch a movie.

My post-crisis plan: Talk to my therapist, go to the gym, spend time with friends, practice relaxation exercises, set realistic goals.

Sample WRAP #3

My wellness tools: Meditation, cooking, spending time in nature, reading, playing an instrument, going for a walk.

My triggers: Feeling overwhelmed, feeling sad, negative self-talk, not getting enough sleep.

My early warning signs: Feeling irritable, difficulty concentrating, feeling anxious, avoiding people.

My crisis plan: Call a friend, go for a walk in nature, practice deep breathing exercises, write in my journal, take a nap.

My post-crisis plan: Talk to my therapist, meditate, spend time with friends, practice relaxation exercises, set realistic goals.

Conclusion

A Wellness Recovery Action Plan (WRAP) is a self-designed prevention and wellness process that anyone can use to get well, stay well and make their life the way they want it to be. WRAP helps people identify their own unique resources, abilities, knowledge and skills in order to take charge of their own mental health and well-being. Creating a WRAP involves five key steps: identifying wellness tools, identifying triggers, creating an early warning system, identifying crisis plans, and identifying post-crisis plans. The above are three sample WRAPs to help you get started on creating your own WRAP.