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SHERILIEGH1969's Photo SHERILIEGH1969 Posts: 329
4/19/11 9:42 A

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This is an ongoing course I am part of at my local Canadian Mental Health Association that I thought would be extremely beneficial here. I'm further along than you so I will be doing this is segments as well. I am NOT a leader of it, but a participant. However, I think it would be valuable for at least some of you to have the basic foundation to work with. It has helped me immensely.

Here's an overview:

The Wellness Recovery Action Plan was developed by a group of people who had been dealing with difficult feelings and behaviors for many yyears, people working to feel better and get on with their lives.

WRAP will:
1. Help you stay as well as possible
2. Help you keep track of difficult feelings and behaviors, and develop action plans to help you feel better.
3. Tell others what to do for you when you are feeling so badly that you can't make decisions, take care of yourself and keep yourself safe.

You can also use WRAP to address other life issues LIKE:
-Chronic or acute illness
-Breaking bad habits
-Caring for an ill or elderly family member
-Trying out new interests

3-Ring Binder with lined paper
Any typical lined paper notebook

You may want to use your computer as a back up copy.
I use a mini one to take with me wherever I go so if I'm away from home, I have it with me at all times. My mini is in a book 4X6 inches. The main part of my WRAP is in a 3ring Binder with pages to come easy.

As you learn about and go through WRAP, you may want to have a friend and other supports in place for days when you struggle. Every city/town etc., has distress lines, family, friends or family of friends. There is always somebody going to be there for you when you are down.

Key Recovery Concepts:

You are the expert on yourself. You know what you need and want. It is up to you to take personal responsibility for your own wellness and your own life. Sometimes this means taking back control that you have lost in the past.

Those of us who take back this control and accept this responsibility achieve the highest levels of wellness, happiness, and life satisfaction.

YOU can educate yourself by:
-Attending workships, lectures and support groups (for this group, that means copying all the material and doing the homework)
-Reviewing educational resources (articles, books, newsletters, audio and video tapes) that may relate to these topics
-Checking mental health sites on the Internet
-Contacting mental health organizations
-Talking to others who have similar experience and those who have expertise in this field

You can become and effective advocate for yourself by:
-Believing in yourself
-Knowing your rights and insisting that they are respected (see the following Bill of Rights)
-setting persoanl goals and working toward meeting them by:
- Getting the Facts
- Planning your strategy
- Gathering support
- Targeting your efforts

Self-advocacy means...
"Going for it" with courage, persistence, and determination; expressing y ourself clearly and calmly until you get what you need for yourself.


1. You have the right to put yourself first sometimes.
2. You have the right to make mistakes and be responsible for them.
3. You have the right to your own opinions and convictions.
4. You have the right to change your mind.
5. You have the right to protest unfair treatment or critcism.
6. You have the right to feel and express pain.
7. You have the right to receive formal recognition for your work.
8. You have the right not to have to justify yourself to others.
9. You have the right to be alone.
10. You have the right to ask for help or emotional support.
11. You have the right to choose not to be assertive.

We will begin the class in a few days. It's the weekend so I just wanted to introduce you to the main concepts. For now you can:

Begin by devloping a list of your WELLNESS TOOLS.
These are the things you do to keep yourself well, and the things you do to help yourseslf feel better when you don't feel well. You may have discovered them yourself or learned about them from others. Most of them are simple, safe and free. You will use these tools to develop your WRAP.

- Modifying your daily life
- Keeping yourself safe
- Daily planning
- Spiritual beliefs

You will be able to think of many other Wellness Tools that are helpful to you. You can keep your list in the front of your binder, on your computer or wherever it is convenient for you.

Okay, over the next few days, in your binder or in your notebook, List any tools you learned, in this workship or from your own life experiences including things you would like to try, even if you haven't already. Then keep adding new ones and/or crossing out ones you decide aren't right for you. Keeping this list in the beginning of your WRAP notebook. If you are using a Binder and paper, you may want to purchase several dividers for your binder.

For my Wellness Toolbox I have listed:
crochet, play piano, daily journal, cuddle with my cat, exercise, listen to music etc. I have many, many more.
Also, I have listed a small area of things NOT TO DO. This would include, isolating myself, yelling at my cat Sammy, pulling my eyelashes and eyebrows out and worse. For others it would mean not drinking, not cutting, not smoking, gambling etc.
Write down the things you ALREADY DO daily that you enjoy and get you through and also write down on another page, what you DON'T WANT to be doing when you are stressed out.

That will be enough for now.

Sheri Adams

Jesus is my Rock,
Music is my Sanity,
Sheri Adams♥�♥

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