WELLNESS TOOLBOX

CORNERSTONE OF THE WRAP PROCESS

Webinar Presentation Mary Ellen Copeland, PhD

September 23, 2009

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For more information on Mental Health

Recovery and WRAP® including resources I developed and E-learning, online courses, go to:

http://mentalhealthrecovery.com

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WRAP

The Wellness Toolbox The Daily Maintenance List Triggers Early Warning Signs When Things are Breaking Down• Crisis Plan or Advance Directive Post Crisis Plan

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WELLNESS TOOLBOX

A Wellness Toolbox is a list of tools - actions, activities and behaviors - used to develop the action plans that are part of each section of WRAP. Your Wellness Toolbox gives you lots of ideas of things to do when you are trying to decide what to do.

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Important points each person needs to keep in mind as they

develop their Wellness Toolbox

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• You are the only one who can develop your Wellness Toolbox.

• You decide which tools will work for you. • You modify them to meet your own needs. • You use the tools as you choose. • You don’t have to show your list of tools to

anyone else unless you want to.• You can ask others to suggest ideas for

tools if you choose to do so.

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Finding a WRAP Group

Peer support groups and organizations Mental health agency Mental health organizations Coming soon:

www.wraparoundtheworld.com

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Working on Your Own

"Build Your Own WRAP" Online WRAP: Creating a Wellness Toolbox

E-learning course WRAP books and Winning Against

Relapse

http://mentalhealthrecovery.com

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Working with a Group

Describe the Wellness Toolbox Share some ideas of your own Ask participants to share ideas for Wellness

Tools Write lists of Wellness Tools on newsprint paper Post for easy referral as people develop their

WRAP

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Common Wellness Tools

Brush my teeth Take a shower Wear something I like Go to bed by 11 PM Fix my hair Spend time with my spouse or children Pet the dog

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KEY CONCEPTS

Hope Personal responsibility Education Self-advocacy Support

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HOPE

Remind yourself of things that give you a feeling of hope like nature, good friends, and helpful care providers

Read recovery stories Write about your goals and dreams Repeat hopeful affirmations over and over

"Every day in every way I feel better and better.""People like me get well, stay well and do the things they want to with their lives."

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PERSONAL RESPONSIBILITY

Try something new. Do something for yourself that others have

done for you in the past. Take an action that supports your

recovery. Make a decision about something you

want and need.

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EDUCATION

Research medications on the internet Attend workshops and seminars Subscribe to and review mental health

newsletters Develop a personal library of resources

that support your recovery Use the library as a resource to study a

diagnosis or proposed treatment

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SELF ADVOCACY

Ask for what you want and need over and over until you get it.

Ask others to support you in advocating for yourself.

Know your rights and do what you need to do to assure that they are honored.

Reach out to protection and advocacy agencies for help and support.

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SUPPORT

Call a friend Go to a support group meeting Ask a friend over for lunch Exchange listening (peer counseling) Have a potluck dinner Treat a friend to a movie Spend time listening to family members

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Creative Activities

Drawing Painting Collage NeedleworkWoodcraft CarvingQuilting Making musicCooking BakingPhotography DancingWriting Singing

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Relaxation and Stress Reduction

Meditate Progressive Relaxation Exercise 15 minutes of quiet time Sitting in the park Listening to soothing music Watching a funny movie Journaling

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Dealing with Troubling Thoughts, Feelings, Behaviors

Changing negative thoughts to positive Uncovering and analyzing thoughts Reinforcing positive statements Visualizations Positive affirmations Diverting your attention

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Community Resources

• Inpatient and outpatient care• Alternative care providers• Counseling, consulting • Special interest groups, support groups• Educational and special interest courses• Community events (concerts, movies, plays)• Recreational facilities

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Free or Low Cost Services

Libraries Legal aid Food banks and cooperatives Transportation services Beautician and massage schools

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Diet

• Eat three healthy meals• Eat at least 5 servings of vegetables• Drink six 8-ounce glasses of water• Avoid excessive sugar, caffeine, high fat

and highly salted foods• Eat small healthy snacks between

meals• Avoid overeating

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Exercise

• Spend ten minutes a day doing stretching exercises

• Go for a twenty-minute walk 3-5 times a week

• Climb the stairs twice every day• Dance, bike, swim, run, wheel, stroll

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Light

• Spend at least one half hour each

day outside• When inside, spend time in well-lighted

spaces and near windows• Expose myself to supplemental full spectrum

light each morning for half an hour• Put the window shades up every day• Sit outside on a bench while I am having lunch

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Sleep

• Go to bed at 11 o’clock every night• Get up at 7 o’clock every morning• Avoid caffeine, alcohol and nicotine• Engage in quiet activities for at least a

half hour before going to bed

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Smoking Cessation

• Limit smoking each day to five cigarettes

• Avoid places where people are smoking• Gradually cut back on smoking by one

cigarette a day• Avoid smoking• Remind myself of the health risks of

smoking

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Things to Avoid can include:

Places People Foods Substances Activities Thoughts

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Controversial Wellness Tools

Drinking or using substances Eating certain kinds of foods Cutting Smoking

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You can think of more questions that you can ask the group that will help people think about possible Wellness Tools.

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Activities to Help People Uncover More Wellness Tools

Exchange listening Internet exploration/online research Resource books Exploration - opportunities to try things Having a good time Note taking

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Make copies of the final list of Wellness Tools to give to each group member.

Keep the original lists posted as people work on their Wellness Recovery Action Plans.

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Review the Mental Health Recovery and WRAP Values and Ethics

http://mentalhealthrecovery.com

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Build Your Own Wrap Online Creating a Wellness Toolbox and other on-line

mental health recovery and WRAP courses WRAP resources and information

http://.mentalhealthrecovery.com

Your agency or organization can make "Build Your Own WRAP Online" and other mental health recovery on-line courses more readily available to its staff and the people it serves.

For more information, go to our partner:

www.essentiallearning.com

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

www.copelandcenter.com

Live Question & Answers

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• OR type a question into the box

Thank You for Attending

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For more information:Mentalhealthrecovery.com