Remember that the wellness plan is a personal recovery tool and embraces and believes that everyone is unique. Everyone has strengths and talents. They can adapt to challenges and goals they want to achieve to make them happy, so there are no right or wrong answers.
There are seven elements to a wellness plan. Remember, the plan (WRAP) is organics and may change over time. It can be written alone or with support from peers, health professionals, family or carers.
1. Wellness tools
Create a list of things that help you get well and stay well. It can include things you would like to try. These are things that you can do to help yourself feel better when you aren't. Some examples are taking a walk, reading, window shopping, playing with my pet, spending time with family, etc. These should be simple, safe, and inexpensive things you can easily do. Consider things that are important to you.
2. What helps you stay mentally healthy?
What you need to do every day to stay well? What's your routine?
3. What things might affect your wellbeing?
These are usually external - they might be anniversaries, end of a relationship, feeling judged, teased, financial problems, harassment, yelled out etc. What might you do if you are aware this is happening? Call a friend, contact a health professional etc
4. Are there any early warning signs?
There are times when everybody struggles emotionally or physically. A good self-management technique to prevent the situation from becoming even worse is acknowledging and recognising these signs and taking action.
Early warning signs are subtle internal signs of change that show us that we may need to take action.
5. What support will minimise or help you to manage the impact?
We are all unique and will have different action plans, but it's essential to think of what you might want.
6. What so you need when experiencing a crisis?
Crisis and experiencing a crisis are personal. You are the only one who knows what it feels like for you—planning for it is critical, state what you need, who will provide it, etc. Let family, carers, professionals know what you want and need.
This plan can be just for your own use – it can be shared with others involved in the plan. It is always evolving and will change over time whenever you have new ideas or information.
Things to consider:
- List those people you want to take over for you when the challenges you listed above are obvious.
- They can be family members, friends or health care professionals. You may want to name some people for certain tasks like taking care of the children or paying the bills and others for tasks like staying with you and taking you to health care appointments.
These are my supporters include your connection and contact details (phone number):
- There may be health care professionals or family members that have made decisions that were not what you wanted. They could mistakenly get involved if you do not include the following:
- I do not want the following people involved in any way in my care or treatment:
Settling disagreements between supporters
Sometimes your supporters may have different opinions on what should happen. It would be helpful if you describe how, you want possible disagreements between them settled, you may want a particular named person, or that a majority need to agree, etc.
When my supporters disagree amongst themselves, this is how I would like the dispute settled:
Support, care and treatments
- List the medications you are currently taking and why you are taking them. Include the name of who prescribes them.
- List those medications you would prefer to take if medication or additional medications became necessary, and why you would choose those
- List those medications that must be avoided and give reasons
- List other support, care and treatments that help you and when they should be used:
- List treatments you would want to avoid, and why:
Alternatives to being in hospital: staying at home or using other safe places
Set up a plan so that you can stay at home or somewhere you choose and still get the care you need. If it becomes necessary to have care and treatment somewhere or to attend hospital, where would you prefer to be?
List places you want to avoid and why
Help from others
- List those things that others can do for you when you are experiencing a crisis.
- This is what helps me:
- List those things you need others to do for you and who you want to do what:
If I am in danger.
If my behaviour endangers me or others, I want my supporters to:
7. What do you need after experiencing a crisis?
Again, it is very important to consider what immediate support you need and who will provide it. Let family, carers, professionals know what you want and need. Relook at your plan and make changes to it as a result of your learning.
On a final note: this plan is yours – how you create it belongs to you.