Wrap and better health in idea

  Wrap is a wellness recovery action plan developed by May Ellen Copeland . Mary Ellen Copeland is a woman with a diagnosis of a mental illness who has difficulty taking many medications due to allergies. As a result, she has thought about other ways to recover from psychological symptoms that worked for her and developed her ideas into a program she calls WRAP (Wellness Recovery Action Plan). She leads workshops and trains other people to learn her methods so that they can help themselves and teach other people. In addition to having written several workbooks, she publishes a newsletter available for free on line or in the mail.

  In this program is the idea that you are your self and responsible for your reactions and moments. As you are responsible, you also control what you do by being aware of the options that exist for you yourself. There are Six plans in this wrap idea, The plan is the level and progression of what state you are in. As in you can do daily action plans when doing other plans for you are often in two states but the more obvious state is thought on. There is only one person who can write your WRAP—YOU.

  You, and only you, decide if you want to write one, how much time it takes you to do it, when you want to do it, what you want and don’t want in it, which parts you want to do, who you want, if anyone, to help you with it, how you use it, who you show it to, where you keep it, who, if anyone, has copies of your Crisis plan.

  1. The 1st level is a Daily action plan which you do daily, everyday when you are well.
  2. The 2nd level is Triggers plan which you do as triggers are outside, and responsed internal warning signs is internal where its when it, the trigger, shows up.
  3. The 3rd level is Early warning signs plan and which you do when others notice your not following a plan or your not acting right.
  4. The 4th level is When things are breaking down plan which you are to do when Suicide thoughts are there, isolation occurs, sleeping happens, eating occurs and other times similiar.
  5. The 5th level is Crisis plan as when you do it when you or I can't take care of self.
  6. The 6th level is Post crisis plan when you are feeling better.

  There is a personal bill of rights that will work with the situations you may come across. These are its rules and they help you get along; This ensures you won't go insane as its your personal bill of rights.

  1. I have the right to ask for what I want.
  2. I have to have the right to say no to a request or requests, or demands I can't meet.
  3. I have the right to change my mind.
  4. I have the right to follow my own rules and make mistakes an not have to be perfect.
  5. I have the right to follow my own rules and standards.
  6. I have the right to express all of my feelings, both positive and negative.
  7. I have the right to express my feelings and say no to anything when I feel I am not ready, it is unsafe, or it violates my rights.
  8. I have the right to determine my own priorities.
  9. I have the right not to be responsible for others in behavior, actions, feelings, or situations.
  10. I have the right to expect honesty from others.
  11. I have the right to be angry or work with someone I love.
  12. I have the right to be uniquely myself.
  13. I have the right to be scared and say "Im afraid."
  14. I have the right to say "I know or don't know."
  15. I have the right to give excuses for my behaviors.
  16. I have the right to make decisions based on my feelings.
  17. I have the right to my own personal space and by my own needs.
  18. I have the right to be playful and frivolous.
  19. I have the right to be less healthy or healthier than those around me.
  20. I have the right to be in a non-abusive environment.
  21. I have the right to make friends and be comfortable around people.
  22. I have the right to change and grow.
  23. I have the right to perspectives.
  24. I have the right to have my needs and wants to be respected by others.
  25. I have the right to be treated with digniity and respect.
  26. I have the right to be happy.
  27. I have the right to not hit or to be hit.
  28. I have the right to hit as needed.

Daily action plan

  The Daily action plan is ssomething which you do daily, everyday when you are well as it is what defines the moment of when you aren't well. That is when you don't do the daily action plan, you could be at another stage of crisis. Its a simple form that you can fill out for yourself as it is a form fill it is better to do it as is and try to follow up as well as inform people where it is to make certain on you. The form for this is this [form].

Wellness tools

  The things you can do for this in a crisis is to call 211 for the mental cops as crisis intervention team or use wellness tools to cause you to reduce your level of crisis. Some of these wellness tools are listed below. Most criticism can cause a crisis sometimes by missing or misunderstanding a point so say to yourself, 'I am not responsible for others opinions of me.' As with criticism, consider the source as with truth or untruth. For more affirmation to say 'I can take care of me' and it is dealing with the crisis as sometimes. So some things people do with criticism is ignore it, walk away, confront them, exercise, do an affirmation or SE, give self credit, journal, puzzle, read, drink, take some drug, try suicide, (SI), or to overdose, (HF), get depressed, or eat. At some pont we do have to stop or we might go overboard. As might is ego its been proven on psychologists records. This listing of wellness tools is somewhat accurate.


that helps to sleep and relax, listening or playing.


that allows you to write about stressors and relaxing thought.


that is reading, coloring, art craftive, or hobbies.


which is everyday and are things that makes us feel good while mentoring, caring and playing for animals, or do things for children.


which is possible to be deep, yoga, imagery, guided image, meditation.


that is a proper balanced diet, water drinking (8.9 glasses a day warm for breaking down grease, cold to still hunger), Portion control lesser portions lesser weight. Drink water before you eat.


that is go to bed at the same time and get up at same time, 6 - 10 hours sleep.

Peer councilling

which is equal time speaking to each other at 30 mins each session. think to do no worse as with your energy is area use.


  Think to create by feel to accept what your given or take or think to do to accept, two different types of exercising are those that are relaxing the body to create with is activity by exercise not always feel what you do is aerobic as you avoid the impact exercise. Aerobic which is to get the heart pumping by long duration movements. Then the anaaerobic which is weight lifting and lifting things. To do three days aerobic an 2 days anaaerobic is to get healthy exercise. Do remember there is in medicine atrophy, which if we don't use it, the limb, unless you want to be anorexic we use things or we lose by things, the body part is use as the body part shrinks as a body condition.

  Some exercises are to stand up and stretch the front leg by placing your left leg in front and straightening it and place your back leg farther back as possible then bend it for a five count as to do this is to also do it for the other leg so do this for the right leg. Keep switching legs for 5 times. Then hold you in a position standing or sitting up one arm outstreched to back and twist your body a slight bit for a count of 5, switch arms and do it the same, repeat for 5 times each side. Then stand up if you sat down and put your arms out and twist with your arms 10 times side to side. Feel free to work things out.

  The weak core muscle causes a person to fall often so balance and try to stand on one leg for a balance in stretch as the longer you can stand it an then do it the stronger your core muscle. Some walk to music, but for tight muscles do a neck stretch by a tilt to the side of the neck touching the ear to shoulder for a 5 count for 5 times on both sides..eg...12345, 22345.. Then trying to touch the ears with the shoulders for a 5 count and 5 times and as you finish that turn head to side for both sides an 5 count 5 timesto each side. So remember, what is hard to do is begin this. As to cease back pain, see to put arms behind and strech backward. Know what you see by feel. Thinking is use so the illusion is the thought you present.

Triggers plan

   Some triggers that make the wellness tools necessary are very interesting as of the trigger of some statement gets a reaction from us or an idea occurs that triggers an idea set result. Or moments that occur set us off. You can make your own trigger and reactions but remember to write them down. What to do about the trigger is as listed, feel free to copy the chart and use it as an example.



Frozen thoughts/feelings

Do art, wait, read, relax, journalling, await the next action.


Take hot bath or use positive thinking, Breathing, pet therapy, exercise, use favorite relaxation, music, call a peer, practice deep breathing.

Dream depression

Affirmations are feel based, so go to see funny movie or funny thing, friends, be around others.


Go talk to therapist, relax, meditation, get mind on something else, be around people, anxiety release by activity.


Get out of place, go to lab or place, be around people, go to park.

Irrational thought pattern

Journal, do reality check, daily affirmations.


Go reality check, take meds, talk to professionals, Go talk to supporter.

Making excuses

Do it anyway or think to work unless its bad, button it, take responsibility.

Stop taking meds

Start taking them again or if too old, then don't unless against doctors orders.

Feeling slowed down or speeded up

Make sure taking meds, halt property peoblems, talk to others or therapist, do idea and acts.

Racing thoughts

Breathing, self talk, draw or do art.


Drink water, see what is there, this is a reality check.


Give advice as you take advisement to the point, think by feel or allow to use by your feel. Your intuition or mother feel is your soul the activity is the father sense called thinking. This is called the mind paradigm or as you realize it the mind breaks down or remains as you think, there is definitely no association to numbers here or use with that by the ideal to work things off is there. If you have pet use then feed something as use pet food for a pet. Think to work by what you feed or feel is the unique ideal so I think that covers all basis. Think of this wrap program or due moment is to accept what is there.

Being offered alcohol or illicit drugs

Go to 12-step program. do peer councilling.

A friend's relapse

Talk to a friend or supporter, go to 12 step program, journalling.

Anniversary dates of losses

Go to therapy, go to a group, get around people, talk to a friend or supporter.

Spending too much time alone

Get out and get around people, then go shopping.

Being judged or criticized

Talk to a friend, figure it out if the criticism is justified, an act accordingly.

Being teased or put down

Talk to someone you trust then service or working your alright, consider the source by the feel you use, read affirmations by the point you think.

Financial problems

Do a budget and stick with it, make a list of expenses or do a budget check and cut out the extras, talk to a friend.


To use the things around you as reminders, to use what you can and ask questions to remember, talk to people or feel things out till it comes back.


Think to feel better by yourself being up or about the more your active, then the more you are better by movement or not think to move to get calm results. Think to see a doctor or talk to some peer you realize is good to talk to by feel.


Think to feel the fear or think and do things anyway, think to try to recognize the mind with the cause and squelsh it like a bug unless a person, thought to try to recognize things and let it pass works.

Early warning signs plan

  Early warning signs are internal when use and when you are seeing the problems before they are bad or when someone else sees the problems. See the problems as situations that actually possible to get out of may help you out of it. So you see a situation of something that happens if you continue what you do. Find a way to help and stop an don't do as if to keep you out of trouble. A moment is if it is. A moment of time some use to see a situation. If more people see situations then they can gain experience as to what to do. If the situatations are handled right, then you get alot out of the experience. So you might need to make a list as it might be necessary to be aware of early signs and what you do to work with it. This to do as is possible and to make awareness of what you will do.

Some of these are;

Negative thoughts

Rest, read affirmations, do cognitive therapy.


Change environment, be alone, calm down (do a count of 10), back or forward counting.

Being uncaring

Help or be nice to someone, apologize, send a card, be able and do things for another.

Being nervous

Use favorite relaxation, music, call a peer, deep breathing.

Feeling worthless

Read "past acomplishments", read affirmations, peer councelling.

When things are breaking down or getting worse

  When things are breaking down or getting worse is when you are showing signs that is going on at the idea moment to be observable. So when are things broken down? when you are in a crisis. As listed below these are some of the signs when things are broken down with what to do about it. So if you think to work out your ideal, then you can think to work things out.

Racing thoughts

Do relaxation exercises, deep breathing, work on hobby.

Risk-taking behaviors

Talk to therapist or go with what you want, go to a group meeting, talk to friends or (driving too fast E.G.) supporters.

Thoughts of self/harm

Talk to therapist, friend, be around people, stay with friend, have friend stay with you, stay with friendly advice.

Obsessed with negative

Read daily affirmations, read past accomplishments, talk to friend/s, thoughts do something fun.

Unable to slow down

Do relaxation, deep breathing, listen to soothing music, work on hobby, journalling.

Taking out anger on others

Figure out by the point or feel what your angry about an see if you can do something about things, peer counceling, journalling.

Chain smoking

Deep breathing, Use hobby to keep hands busy, talk to friendly supporter.

Obsessed with thoughts of addictive behavior

Go to AA or NA meeting, talk to sponsor, talk to therapist.

Feeling tempted to get even or in touch with people I know I should avoid

Talk to a sponsor or a friend supporter, go to support group, get in with a hobby.

Feeling very oversensitive

Do peer counseling, talk to friend supporter, read fragile, and needy affirmations, meditation.

Irrational responses to events an the actions of others

Talk to friend supporter, talk to therapist or doctor, do cognitive theory.

Sleeping all the time

Get up an dress, get out an around people, do reality check, go outside for a few minutes.

Avoiding eating or overeating

Schedule several meals and stick to it, talk to friends an supporters, do something fun, have dinner with friend or someone.

Wanting to be totally alone

Force yourself to get out of house around friends an supporters, force yourself to be open an about town.

Spending excessive amount of money (Specify $ amount)

Give credit cards an Atm card to a friend or supporter, go to support group, get around people, don't go where you will be tempted to spend money.

NOT feeling

Do focusing exercises, journalling, read affirmations, do a creative activity.

Suicidal thoughts

Call therapist an make appointment, friends or supporters by feel, go to support group, get around people, use sources or resources, read affirmations or creation theory, journalling by what you do, do something fun or create with results, make a date to go out with friend. Think a pattern or think to exist things you wish to your use.


Get reality check from trusted person, journalling, read affirmations, do things that you do well.

  What to do in case of suicide, is to develope strategies when you are well to prevent it. Some of these strategies include:

  1. Treating symptoms early by calling your dr.
  2. Setting up a support system, so you are never alone when having a suicidal thought by lining people up to spend time with.
  3. Setting up a system with the pharmacist so you won't have excess medications on hand as you can bring pills to them ot your hospital to dispose of them.
  4. Getting rid of weapons and leftover pills as they the pill can get stronger or weaker over time.
  5. Giving away car keys and credit cards when recognized symptoms begin.
  6. Keeping appointments with all health care professional and call if necessary to make appointment.
  7. Keeping pictures of your favorite people in view to get a picture of the one you love.
    Always have something planned to look forward to do as time with people and family.

  Now you may need to know of the suicide warning signs, if you suspect that a person is suicidal, take action, even if they don't want it or you to. It may be necessary to save thier life. So if you think, think to work things out.

  1. As the person talks about things they calm down. They have interesting happiness or severe happiness by ideal.
  2. They have severe ideal, long term depression.
  3. They are drinking and using street drugs.
  4. They have lost an important person or people by feel, position or possessions.
  5. They seem to have lost interest in life.
  6. They are socially Isolated. They use their own ideal to create what you or they wish to create.
  7. They seem to be putting thier life in order and give away favorite possessions.
  8. Their voice affect is flat or has changed dramatically flat to very calm.
  9. They are at the beginning of recovery, a very risky time, when energy is up but thoughts are still negative in pattern.
  10. They are agitated or psychicly enraged or psychotic, a very dangerous time when help is needed immediately.


  A diet is actually an intake of food, seeing the point I use ideal or avoid the mention with food. When you are done eating walk this off with the point to exercise then wait to eat if you need to walk a long time. Exercise some is activity use or activity to create less weight by activity, so when you exercise you create by exercise with 20 to 30 minute time periods unless you start with a 10 minute period so you are to build up to the time with less weight or diet time. So good diet is a good intake of food and causes weight loss so if you think, think to work things out where a bad diet causes you to gain weight. Then and finally a balanced diet is thought to maintain your weight or drop the weight to a point. A point in this case is 50 calories.

  To be of better eating is a necessary for good eating and nutrition. Good nutrition keeps you stable. To keep up a routine of eating keeps your metabolism high.If its a daily routine, then change it slowly and wait till your body adapts to the new routine. To use less portions like cut the restaurant dish in half and to give it to a doggy bag to take home in. It works alot as you might see what you eat but it won't be alot of it. As you see what you eat and in digestion you can see that it is good as it takes less to think more.

  When you eat, you tend to think of digestion and whats on the plate is what you eat..as also to make smart switches is to go and switch out the fatty food with the low fat food. This has a smart switch of better effect for you. You need to eat protein and high calories and drink 8.9 glasses of water a day for this to be truly effective. To measure the amount you use in say a bowl of cereal and make certain its right for you is also important. For example, to use 1/2 cup to 1 cup of milk with 1 to 2 servings of cereal. A serving in this is a half of cup.

   One must eat a smart balance, as for protein, good fats, dairy products, vegetables, fruits, grains of rice, bread and pasta, and carbs of corn, peas, rice, potatoes. One must stay with nonfat foods and get at least one serving per day of protein with sometimes milk, good fats, olive oil. Good fats are Polyunsaturated fat and Monounsaturated fat. Bad fats are Trans fat and Saturated fat, and its okay to stay away from dietary fiber.

   This is an example of a good diet,
Drink 5 glasses of water daily, at least one, of warm water, before eating.
1. Upon arising 30 minutes before breakfast.
2. At 10 AM
3. 30 minutes before lunch
4. At 3 PM
5. 30 minutes before supper

   2 Teaspoons of Apple Cider Vinegar Daily
1. It works as a fat burner
2. It acts as a diuretic
3. It balances the PH of the Urine so you wont retain fluid or bacteria.
(Can be taken with juice, water, or over your salad or vegetables.)


  A. Poached/Boiled egg (1 or 2)
      Choice of drink

  B. Small bowl of cereal that contains no sugar.
      Choice of drink.

  C. One-half grapefruit
      Whole wheat toast (dry)
      Choice of drink

Lunch and evening meals:

   Lean meat: (beef--all beef weiner, hamburger meat, steak, or roast; white fish; white chicken)
   Vegetables: (asparagus, broccoli, cauliflower, spinach)
   Salad: (no dressing)
   Options: Low fat cottage cheese (6 tablespoons), Yogurt

   Cut Portions 1/2 and chew 15 times before swallowing. No spices of any kind. Only 3 items per plate, Use a small salad plate.

   Drinks: Juices: grapefruit, orange, (apple , grape, (dilute 1/2 and 1/2 with water))
(1/2 cup juice); Coffee, Tea, Water

   Snacks: Raw vegetables: celery sticks, carrot sticks, etc.

   Food for once thought: Obesity is the forerunner to many diseases. What goes on in your head almost always decides what goes on into your stomach--you must 'think thin' to get thin! If your navel is more than three inches above your waist then you might get diebetes and diseases easier. The good diet allows you to be able, and to think as if to remember easier.

  There are two types of forms that exist for women and some men, it is of a apple shape or a pear shape. Now apple shapes have a easier time to lose weight as the apple shape is in the stomach area. Then the pear shape is in the waistline and is harder to lose weight with.

   Now after a good diet, its to know that it takes 3500 calories or 35 points less to lose 1 lb with exercise or gain 1 lb without exercise. You can't add weight to lose a lb where you exercise. So to gauge a good weight for you, as some go by the height and calories. For women; 1100 - 1600 or 22 - 32 points per day, for males; they can eat more. As not eating enough food makes your body to go into starving mode.

   As the bmi (body mass index says from here:

   The standard weight status categories associated with BMI ranges for adults are shown in the following table. BMI



Below 18.5


18.5 – 24.9


25.0 – 29.9


30.0 and Above


   For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a sample height.


Weight Range


Weight Status

5’ 9”

124 lbs or less

Below 18.5


5’ 9”

125 lbs to 168 lbs

18.5 to 24.9


5’ 9”

169 lbs to 202 lbs

25.0 to 29.9


5’ 9”

203 lbs or more

30 or higher


   Formulas for adults:

  1. weight (lb) / [height (in)]2 x 703
      Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.
  2. weight (kg) / [height (m)]2
      With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

   Example: Weight = 150 lbs, Height = 5’5” (65")
   Calculation: [150 \F7 (65)2] x 703 = 24.96

   For child and teens go here, at http://apps.nccd.cdc.gov/dnpabmi/calculator.aspx

   To increase metabolism and lose weight easier, Eat first meal of day to jumpstart your metabolism. Exercise for at least 30 minutes a day to increase metabolism more. The body will react to a daily routine in eating with exercising itself, and if its in the morning it will start digesting again early on and have a raise in activity.

Crisis and Post crisis plan

   The crisis plan is as when you do it when you can't take care of the self, and is followed by the post crisis plan when you are feeling better. It can be well to be an easy thing or not well and hard to fill out but it is actually some parts that are filled out when you are well. To become well, is to think of an idea that may be like you when you are well and then see yourself doing something not similiar if negative or similiar if positive. Then write it out as you make it seem as if your well. Make it realistic and beneficial as it can help others. The crisis plan form is this [form] and the post crisis plan form is this [form]. Its to be of use when you are well but written out for use.

   This is from the website of (c) http://www.mentalhealthrecovery.com/recovery_crisisplanning.php for wrap "I feel very strongly that anyone who has ever had mental health difficulties needs to develop for themselves, while they are well, a crisis plan such as the one that follows. This plan allows us to maintain some degree of control over our lives even when it feels like everything is out of control.

   Developing such a plan takes time - don't expect to do it in one sitting. Work on it with family members or friends, your counselor, case manager- whoever feels comfortable to you.

   The hardest part for me was uncovering those signs that indicate I need others to take over for me. It brought up memories of very hard times in the past. I did it very slowly with lots of support."


   This be it to be in it, to be of better sleep is as of a necessary thing for a good awareness. This is to be a cold room but in a hot bed as to rest easier, some think use hot milk to do it and it effects the same. So to exercise is to stay awake, an thus take a bath or do something boring to get to sleep earlier. Don't eat 2 hours before going to sleep or drink something 4 hours before going to bed or you will stay up. This is the time of which you can go an sleep easier. Then theres focuses in therapy. To go through your imagination is to recreate a memory and then try to manipulate it. As per-se it is the effect that is to see it and know it as a memory, and to think to do things in your mind to see if it could go better. To make it do things it normally didn't. This also tires you, so you can do it better to sleep. Try not to stimulate yourself by watching tv or reading a book in bed as it can keep you awake, this is described by the rules listed. Read in a chair instead. Soft drinks' caffene is a possible way to put some asleep and or to cause some to stay awake. Its good to go to sleep at the same time and wake up at the same time, where the target sleep time is 6 to 10 hours as that is good.

  Tips for a good night sleep

  Sources: Integris Sleep Disorders Center of Oklahoma and OU Medical Center


   There are two types of self-esteem, internal and external. Internal is like the reflective of the actions you do, the a moments that you take to get an achievement like the skills and idea. There are two different types of internal self-esteem, the type that are skills and these are like action, money management and belief, then thiers the actions of which make things up and count as independence experience. External self-esteem is a easy thing to get taken away as its self made or gained by action for objects as if a result of internal self-esteem. Sometimes you can gain things from result as if not from internal self-esteem. Sometimes like friends or relatives or jobs. If its taken away then you have an internal self-esteem that makes it okay and no crisis or you don't have internal self-esteem and you lose it by going suicidal or in an effort to create disbelieving things. A set to stone idea unless disbelieved in.

Skyhawk and wrap program
For more info on this go to http://www.mentalhealthrecovery.com/