Living WRAP Mary Ellen Copeland PhD Mental Health Recovery and WRAP The Copeland Center for Wellness and Recovery Webinar, November 18, 2009

Continuing Education Credits Continuing Education credit is provided through the Copeland Centers partnership with Essential Learning, an approved CE provider. Essential Learning, LLC is approved by the American Psychological Association to sponsor continuing education for psychologists. Essential Learning, LLC maintains responsibility for this program and its content. Available Accredited CEUs: APA, ANCC, ASWB, NBCC, NAADAC

In this Webinar, we will discuss putting WRAP to work in your life after you have developed your WRAP or part of your WRAP

It will be useful to people who: have developed and use their own WRAP lead WRAP groups work with people who use WRAP as their guide to recovery.

It will be helpful if you need to answer questions from: people you are working with and supporting WRAP group participants people attending follow up support groups and recovery groups

Developing WRAP is the easy part. The challenge is using WRAP on a daily basis as a guide to wellness and recovery.

Have your WRAP easily accessible On your computer in Build Your Own WRAP or WRAP for Your Computer In a three ring binder In a WRAP book In a filing system with a file folder for each section

Have your WRAP available where you can easily find it and for easy review Breakfast table Bedside table On your desk In your briefcase or pocket

At first review it every day As you get used to it over time you will need to review it less and less Revise it whenever you feel you need to

WRAP Wellness Toolbox Daily Maintenance Plan Triggers Early Warning Signs When Things Are Breaking Down Advance Directive Post Crisis Plan

Wellness Toolbox Cornerstone of developing a WRAP and a key wellness resource. For many people, this is the first time they have been introduced to the idea that there are simple, safe things they can do to help themselves.

In addition to using your Wellness Toolbox to build your action plans, use it on a daily basis for ideas for things to do that will help you feel better and enhance and enrich your life.

Have your Wellness Toolbox easily accessible Hang a copy on the refrigerator or on a bulletin board Have it on your desk top

Use it for daily planning and even moment to moment planning

Add new tools whenever you notice or discover them Winning against Relapse Self help books The internet Friends and supporters Care providers Classes, workshops, seminars, groups

Carry a small notebook with you. Every time you notice a Wellness Tool, jot it down. When you can, add them to your Wellness Toolbox list

Some people have a physical box, basket or drawer where they keep certain Wellness Tools like: CD's and videos books and magazines arts supplies pictures musical instruments list of other Wellness Tools

You could have a Wellness Toolbox area in your home: a room or part of a room a workshop area a corner or a closet

What I am like When I am Well The WRAP Touchstone Refer back to it whenever you can't remember what it is like to feel really well Keeps you on track- Gives you something to work toward

As you get to know more about what it feels like to feel well, add words to the list Include a picture or several pictures of yourself that you really like Write a poem or story about yourself Make a list of your positive attributes and achievements

Daily Maintenance Key to wellness: the mundane day-to-day Make sure this list really works for you-- not too long, not too short Revise it until it works for you-change it when it stops working for you Keep your days set up so it is easy to do the things on this list

Notice how much better you feel when you do the things on this list

Things I might need to do Refer to this list every day at first Not doing something on this list can get you really off track A good question to ask yourself in the morning: What are the things I need to do today to avoid stress in my life, to keep things going smoothly Then do them

As you do this work on your own behalf you are becoming your own best friend

Triggers Over time you will become more and more aware of your triggers When you notice them, stop everything, think about your action plan and choose to do one or several things on that list--until you feel OK again

If something really big happens, the kind of thing we don't like to predict Use the tools listed in your action plan more intensively Go back to your Wellness Toolbox and use other tools as well

You may need to take some time off from your responsibilities to do these things It is worth it--it keeps you on track You may need a wellness afternoon, day, days or even weeks or months depending on what has happened

You work your way through difficult times using your action plan and your Wellness Tools as your guide and support It's not easy but it works

Over time you will recognize your triggers more quickly You will be able to identify more of them Using WRAP, some things that used to be triggers may no longer be triggers

Early Warning signs Helps you to be in touch with yourself and get to know yourself very well Over time you will know yourself better and better and more easily recognize these signs

"Living it" means stopping when you notice these signs and doing the things on your action plan It may mean three 5 minute breaks, a long talk with a friend, canceling an event, avoiding someone or something-whatever works for you

When Things are Breaking Down A critical time You feel awful, horrific The hardest time to revert to taking care of yourself YOU CAN DO IT

It may take many days It may include "hospital days" at home Support is key It's worth it--You are worth it

Advance Directive Must be given in advance to key people who can take action in your behalf Protect yourself by being clear about when others step in, who you want to step in and what you want them to do

Choose supporters who are willing to follow your directive Do the best you possibly can to be cooperative

To be powerful and effective, your Advance Directive needs to include: A strong plan so that you can stay at home or in the community if possible An intensive list of things that others can do that helps-review your wellness Toolbox for ideas

Include a list of indicators that will let others know when they no longer need to follow this directive

Post Crisis Plan Carefully consider the time when you are healing from a crisis. Although you may feel ready to begin taking care of yourself again, you may still be dealing with upsetting feelings and the aftermath of the crisis. You may find that you start feeling worse - like you are heading for another crisis.

"Living WRAP" at this time is especially challenging

Thinking about this time before you even have a crisis, and giving it more attention when you are starting to feel better after a crisis, may help you have an easier time recovering and moving on.

Addressing the following issues and creating a Timetable for Resuming Responsibilities may guide you through the process.

When will you know you are ready to use a Post Crisis Plan? How you would like to feel when you have recovered from the crisis? Who do you want to support you through this time?

If you have been hospitalized, where will you go when you are discharged? Who you would like to take you there? Who you would like to stay with you?

Things that will ease your recovery if they are taken care of Things you can ask someone else to do for you Things that can wait until you feel better Things you need to do for yourself every day

Things you might need to do every day. Things and people you need to avoid. Signs that you are beginning to feel worse.

Wellness Tools you will use if you are starting to feel worse. Things you need to do to prevent further loss. Signs that you can return to using your Daily Maintenance Plan.

Changes in your Wellness Recovery Action Plan Changes you want to make in your lifestyle or life goals What you learned from this hard time

People you need to thank Changes you want to make in your life as a result of what you have learned What do you need to do to prevent further repercussions from this crisis?

People you need to apologize to People with whom you need to make amends Medical, legal or financial issues that need to be resolved

Timetable for Resuming Responsibilities Identify the responsibility, such as work, children, or buying groceries List who has been taking care of this task, such as your sister, partner or friend

Describe what you need while you are resuming this responsibility: someone to go with you, someone to watch your child in the morning, a half day schedule.

Create a Step by Step plan for resuming the responsibility. For instance, going to work for one day the first week, two days the second week, three days the third week

You can begin using your Wellness Recovery Action Plan as your guide to daily living whenever you want to. At first you may want to review your plan everyday, following your Daily Maintenance Plan, and taking other action as needed.

After a while you will notice that you remember your plan and only need to refer to it from time to time, unless you are having a difficult time.

Revise your plan when you discover new Wellness Tools and find that some things work better for you that others and as the circumstances of your life change.

Get more ideas on how to LIVE WRAP Talk to others who have had similar experiences Join a support group Websites: mentalhealthrecovery.com, wraparoundtheworld.com Sign up for the newsletter Take an On-line Course

Many, many WRAP resources WRAP Stories Winning Against WRAP The Depression Workbook WRAP books

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Find us on Mental Health Recovery & WRAP Group Copeland Center for Wellness & Recovery WRAP Facilitators Group

Build Your Own Wrap Online Creating a Wellness Toolbox, WRAP One on One and other online mental health recovery and WRAP courses WRAP resources and information

Your agency or organization can make "Build Your Own WRAP Online" and other mental health recovery online courses more readily available to its staff and the people it serves. For more information, go to our partner:

For information on becoming a Certified WRAP Facilitator or having a WRAP training in your area, go to:

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