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What makes you feel depressed or anxious? What helps you to feel better?

What if you had a do-it-yourself action plan that gave you the answers; a plan that helped you cope with change and stay balanced?

The Wellness Recovery Action Plan -WRAP - is such a plan. It helps people monitor their negative feelings and replace them with positive ones. It works for those living with depression, bipolar disorder and other mental health challenges, but also for anyone who wants to be healthy.

The system is easy to use and empowering. It can be used on your own or with the support of loved ones and health care professionals.

The program was developed by Mary Ellen Copeland, MS, MA, who has bipolar disorder. As she searched for ways to cope with her disorder on a day-to-day basis, she found answers through her own experience and her research of others living with mental health disorders. The result was the system and the book Wellness Recovery Action Plan (WRAP).

Anyone can learn the system from the book or by attending a workshop. You’ll begin by developing a Wellness Toolbox.

Here’s how it works.
Using a three-ring binder, you’ll set up multiple sections.  Following the instructions in the book, you develop lists for each section, some of which are: 

• What healthy activities might I do every day?  (Exercise for half an hour, spend time with partner…)
• What events could trigger my symptoms? (Inadequate sleep, spending too much time alone, family conflicts…)
• What things can I do to feel better? (Relaxation exercises, spending time with positive people, listening to music…)
• What warning signs might indicate the situation is getting worse? (Lack of energy, irritability, avoiding people…)
• What can I do if it does? (Ask support person for help, talk to therapist…)
  
  

You can use the book to maintain daily healthy habits, use its strategies when your symptoms worsen, or share with a support person who can help. It also includes tips on developing a support system; exercises for relaxing; and help with diet, exercise and sleep.

“It’s you helping you,” says Carol Bailey Floyd, WRAP’s Director of Programs and a WRAP trainer. “You’re the expert on yourself.”

WRAP works, she says, because it’s all written down for you. Solutions are there when you need them. She says she’s seen people make remarkable progress using the system.

Complete instructions and examples for creating your own WRAP system can be found in the book or at Mental Health Recovery and WRAP. For more information, email info@mentalhealthrecovery.com

The organization offers training for mental health professionals and assistance with setting up a WRAP program in organizations through the Copeland Center.

Books
Wellness Recovery Action Plan by Mary Ellen Copeland and
The Depression Workbook: A Guide for Living with Depression and Manic Depression, Second Edition by Mary Ellen Copeland, Matthew McKay.

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Page updated May 1, 2009