Transcript Mental Health Recovery

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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
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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
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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
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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
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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
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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
Collage
Woodcraft
Quilting
Cooking
Photography
Writing
Painting
Needlework
Carving
Making music
Baking
Dancing
Singing
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Relaxation and Stress Reduction
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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
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Changing negative thoughts to positive
Uncovering and analyzing thoughts
Reinforcing positive statements
Visualizations
Positive affirmations
Diverting your attention
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Community Resources
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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
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Libraries
Legal aid
Food banks and cooperatives
Transportation services
Beautician and massage schools
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Diet
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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
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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:
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Places
People
Foods
Substances
Activities
Thoughts
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Controversial Wellness Tools
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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
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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
 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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the call
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Thank You for Attending
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For more information:
Mentalhealthrecovery.com