Wellness Toolbox
We write/include in our wellness toolbox
A list of self-help resources to help us stay well and feel better
Name 1 of the 3 parts of the daily maintenance plan
what I'm like when I'm well, things I need to do daily to stay well, things I might need to do to stay well
We write/include in this part of WRAP
triggers & action plan
subtle signs that things are not going right
early warning signs
a document that is supposed to tell others what we want them to do to take care of us when we can't take care of ourselves
crisis plan
Tools that help you get restful sleep
practicing sleep hygiene, deep breathing, progressive muscle relaxation, etc
These are signs I am doing well
keeping up w appointments, following daily routine, practicing self care, etc
Some examples for triggers
anniversary dates of loss or trauma, traumatic news event, being overly tired, etc
if we reach this point we feel very awful, or are behaving in a troubling or unusual way
when things are breaking down
Helps us plan for the time when we are getting over a hard time and working toward feeling well
post crisis plan
Tools that help you stay healthy
taking medication as prescribed, meal planning, exercising, drinking 8 cups of water daily, keeping a calendar for your dr's appointments, etc
Things I need to do daily to stay well
eating regular meals, getting restful sleep, practice good hygiene, etc
Is included/written in action plan
responses or actions we can take when dealing w triggers
examples of early warning signs
lack of motivation, avoiding things in your daily maintenance plan, increased irritability or negativity, etc
Where you would like to be while in crisis
Home (w someone who can provide intensive care), Respite Center, CSU, hospital, etc
Tools to make you feel better
engaging in hobbies/fun activities, spending quality time w a loved one, going on a walk, listening to music, etc
Things I might need to do to stay well
meeting a friend, paying bills, plan a fun weekend, etc
Examples of responses and actions when dealing w triggers
planning ahead, avoidance, doing smth we really enjoy, etc
examples of things breaking down
disrupted sleep schedule, bizarre behaviors, SU, etc
When you complete/review your post-crisis plan
Before and right after experiencing a crisis
Tools to help w problem solving
talking to a trusted support, asking for help, dbt skills, etc
How often you should review your WRAP
whenever you want or need to, but it is advised you do so at least yearly
Previous WRAP section to help you figure out the best responses to triggers
wellness toolbox
Responses and actions to counter early warning signs/ things breaking down
strictly follow daily maintenance plan, arrange for days off from responsibilities, dedicate extra time to self care, etc
this part of post crisis planning includes a plan for getting back on track w responsibilities others have temporarily covered for you
timetable for resuming responsibilities