IMR Basics
A plan that includes tools and strategies to maintain wellness and handle crises
What is a WRAP Plan (Wellness Recovery Action Plan)?
: This DBT skill helps you pause and make wise decisions when emotions rise.
→ What is STOP (Stop, Take a step back, Observe, Proceed mindfully)
This physical activity reduces stress and clears the mind.
What is going for a walk or exercising?
In CBT, we write these down to identify and challenge negative thinking.
What are automatic thoughts or thought records?
A list that helps you stay on top of cleaning and tasks.
What is a chore list or planner?
Taking these at the same time daily can help prevent relapse.
What are medications?
Accepting the moment for what it is even if you don't like it.
What is radical acceptance
Radical Acceptance: Acknowledge reality, even if you don’t like it.
A small item like a fidget or stone used to stay grounded.
What is a grounding object?
Grounding Object: Hold a fidget or stone and focus on how it feels.
When you change how you view a negative situation, it’s called this.
What is cognitive reframing?
You can use these to remind yourself to take medications.
What are alarms or phone reminders?
This daily habit helps track symptoms before they get worse.
What is journaling or symptom tracking?
This coping method uses your five senses to calm yourself.
What is self-soothing?
Self-Soothing: Use your senses (sight, smell, sound, etc.) to calm down
A creative outlet that helps express emotions and thoughts.
What is journaling or writing?
Journaling: Write out your thoughts to release emotions
Doing enjoyable activities even when you don’t feel like it is called this.
What is behavioral activation?
Asking for this early can help prevent emotional crises
What is staff support or help?
This type of group offers support from people with lived experience.
What are peer support groups?
This DBT acronym helps you improve communication and get your needs met.
What is DEAR MAN
D – Describe E – Express A – Assert R – Reinforce M – Mindful A – Appear Confident N – Negotiate (if needed)
A person you can call when you're feeling overwhelmed.
What is a trusted support person?
Call Support: Reach out to someone you trust to talk.
This type of self-talk helps replace negative beliefs.
What is positive self-talk?
A plan for how to manage your money and not overspend.
What is a budget or money management plan?
This mental habit involves finding things you're grateful for
What is practicing gratitude?
Holding ice or splashing cold water helps regulate extreme emotions.
What is a TIP skill
TIP Skill: Use cold water, deep breathing, or muscle relaxation to cool off intense emotions.
Watching this kind of video can help shift your mood.
What is a funny or calming video?
Watch Something Calming: Use funny or relaxing videos to shift your mood.
Setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
What are SMART goals?
This daily habit improves hygiene and builds self-respect.
What is a self-care routine?