Revisiting my #WRAP 

I have wanted to revisit my Wellness Recovery Action Plan (WRAP) for a while but as I have spent the best part of the last 2 months being quite unwell it wasn’t really a good time. I wonder if now is even too soon as I have only had 4 better days and maybe it is too early to look at how I can do my best to stay well in the future but I feel I need to do this.  

I use a fairly standard WRAP format and one which I have worked hard with my GP to put together. This WRAP includes both depressive and hypomanic symptoms due to my Bipolar diagnosis.

To start with I looked at my ‘Wellness Tools’ (Activities I enjoy or that help me feel better) which include:

Spending time with husband & family, Talking to Friends/Socialising, Mindfulness, Going to Church, Keeping a routine including going to work, Using my light box, Reading, Singing, Watching things on TV I enjoy, Listening to radio and music, Doing things I know I can do, Write a blog, Chat on Twitter, Online Counselling, Taking small amounts of medication to help anxiety symptoms, Monitor my sleep & use small PRN if needed even when well.

Closely linked to these is the ‘Daily Maintenance’ (Things I should try and do everyday) which include:

Keeping a routine, Eating 3 meals a day, Getting some rest, Taking regular breaks at work, Resting at home everyday, Reading for 1/2 hour everyday, Have a shower, Do something I enjoy, Keep my mind active, Mindfulness, Get out of bed everyday 

It is then important to identify ‘Triggers’ which for me are:

Tiredness, Emotional events, Seeing people that may of caused me distress in the past, Skipping meals, Too much stress at work, Spending too much time alone. 

I also need to remind myself that sometimes I can become unwell without experiencing any of these triggers. 

If any of these triggers occur and do affect me negatively or I think they might I try and implement a ‘Triggers Action Plan’ which is:

To try and stick to my daily maintenance plan, Call someone on my support list, Practice mindfulness, Remembering it is ok to care for myself.

‘Early Warning Signs’ are probably fairly crucial for me as it is knowing when to recognise them but not to panic about them before they arrive. For me these are:

Not sleeping more than about 4 hours per night, Slight paranoia, Anxiety in certain situations, Becoming very low, Spending too much money, Racing thoughts, Slight Hypomania, Not enjoying things.

If I notice these signs I then try and implement an action plan based on these which is now going to include calling my GP at this stage.  

I did call my GP when I became unwell in February and noticed the Early warning signs. This did help me feel more supported and also enabled my GP to refer me to CMHT – the fact I am still waiting for an appointment 2 months on is awful but if CMHT can get their act together GP intervention at this point is crucial. The other important things in the Early Warning Action Plan are asking for some help from support list to implement daily maintenance plan, Ask people for help and support, Try to have company where possible, Start using PRN – probably promethazine, Talking worries through with people.

When things are getting worse I will often notice some or all of the following symptoms:

Experiencing Depression all of the time instead of it coming and going, Wanting to sleep all day but not able to sleep at night, Anxiety getting worse & shaking some of the time, Not eating at all without prompting, Having thoughts of suicide, Hearing or seeing things that others can’t, Paranoia so bad that I can’t leave the house easily.

If these signs are present then again I try and implement an action plan: 

Call GP and update her that I am in crisis, Try and ensure I am not on my own, Talk with people who are able to offer support, Think about taking Diazepam to control symptoms, Talk to work about implementing flexible working and other reasonable adjustments, Discuss with someone about attending A&E as a last resort but ask for help from support network to do so,  Ask for support in monitoring PRN so that I am safe, Identifying where on the scale my suicidal thoughts are. 

This is obviously my own plan and is what works for me. I find it helpful to carry my WRAP & care plan from the GP with me to show to other professionals I might meet. This WRAP helps me to feel more in control which I find really important. I constantly re-visit this WRAP and share its contents with those involved in my care. It has also proved useful at work to ensure I am supported correctly.

When I do finally receive a CMHT appointment I will ensure that this WRAP is my starting point for discussions with them. I need their input to work with this plan so that hopefully earlier intervention can lessen the time I am unwell and the need to attend A&E. 

It’s a WRAP!

I thought I would write a blog about my Wellness Recovery Action Plan (WRAP) as this has been a great help to me and although it isn’t for everyone it might help people to read about mine! I also find that it reinforces mine to myself and than can only be a good thing.
Mine might not be the method everyone uses but it is one way:

Wellness Tools:
(Activities I enjoy or that help me feel better)

Spending time with husband & family
Talking to Friends/Socialising
Mindfulness
Going to Church
Keeping a routine
Using my light box
Reading
Singing
Watching things on TV I enjoy
Listen to music
Doing things I know I can do
Write a blog
Chat on Twitter

Daily Maintenance Plan:
(Things I should try and do everyday)

Keeping a routine
Eating 3 meals a day
Getting some rest
Taking regular breaks at work
Resting at home everyday
Reading for 1/2 hour everyday
Have a shower
Do something I enjoy
Keep my mind active
Mindfulness
Get out of bed everyday

Triggers:
(Identifying those triggers or events that might make me feel worse)

Tiredness
Emotional events
Seeing people that may of caused me distress in the past
Skipping meals
Too much stress at work
Spending too much time alone

If any of these triggers occur I try and implement an action plan:
I try and stick to my daily maintenance plan
Call someone on my support list
Practice mindfulness

Early Warning Signs:
(Subtle signs that I may becoming unwell)

Not sleeping more than about 4 hours
Slight paranoia
Anxiety in certain situations
Becoming very low
Spending too much money
Racing thoughts

If I notice these signs I then try and implement an action plan:
Ask for some help from support list to implement daily maintenance plan
Ask people for help and support
Try to have company where possible
Start using PRN – probably promethazine

When things are getting worse:
(What signs I should look out for when I am feeling much worse)

Wanting to sleep all day but not able to sleep at night
Anxiety getting worse & shaking some of the time
Not eating at all without prompting
Having thoughts of suicide
Hearing or seeing things that others can’t
Paranoia so bad that I can’t leave the house easily

If these signs are present then again I try and implement an action plan:
Call GP
Think about implementing crisis plan
Try and ensure I am not on my own
Talk with people who are able to offer support
Think about taking Diazepam to control symptoms
Talk to work about implementing flexible working

Crisis Plan:
Ensure that GP is involved at this stage and in discussion with me consider contacting CMHT.
Ensure I have medication to help with symptoms
Attend A&E as a last resort but ask for help from support network.
Ask for support in monitoring PRN so that I am safe
Identifying where on the scale my suicidal thoughts are.
Carry my WRAP & care plan from GP with me to show to other professionals I might meet.

This is my WRAP that works for me and helps me to feel more in control which I find really important. I constantly re-visit this WRAP and share its contents with those involved in my care. It has also proved useful at work to ensure I am supported correctly.