Chapter 5: Everyday Self-Care and Monitoring

How do I build habits that support my mind and body?

Recovery isn’t just about what happens in therapy or hospital visits. Much of it unfolds in the quiet rhythms of daily life—your routines, your thoughts, your sleep, your meals.

The Wellness Recovery Action Plan (WRAP) calls this your Daily Maintenance Plan and Wellness Toolbox: the routines, activities, and habits that help you feel steady, supported, and like yourself.

No one else can build your self-care for you—but you don’t need to figure it all out in a day. These are gentle habits you can shape over time, as you learn what works for your body and your life.

Taking Care of Your Whole Self

Mental health recovery involves the whole person. Our emotional, physical, and relational wellbeing are all connected.

You might find it helpful to think of wellness in a few areas:

• Emotional wellness: How you process feelings like sadness, joy, or fear

• Physical wellness: How you care for your body through sleep, food, and movement

• Relational wellness: The quality of your connections with others

• Spiritual wellness: Finding meaning, purpose, or a sense of peace

• Occupational/daily life wellness: Balance in work, study, or home routines

Each area affects the others. But for many people, physical wellness becomes the starting point.

When we’re sleep-deprived, undernourished, or physically worn out, our ability to cope emotionally often drops. That’s why one of the first steps in recovery may be to:

• Create a regular sleep routine

• Eat nourishing meals regularly

• Move your body in ways that help you feel steady

They are foundations that stabilize your nervous system and mind.

Self-Monitoring: Noticing What’s Changing

Recovery isn’t about controlling everything. It’s about learning to notice changes—early enough to respond with care.

Self-monitoring means tuning in to your patterns and early signs that something is shifting.

You might ask:

• Am I sleeping too little or too much?

• Have I been withdrawing from people?

• Are my thoughts racing or stuck?

• Am I feeling unusually tired or irritable?

When you notice these early signs, you can adjust your routines or seek support before things escalate.

Using Technology to Support Wellness

Many people use simple digital tools to support self-care:

• Mood tracking apps to notice patterns over time

• Sleep trackers to better understand rest

• Habit trackers or calendars to remind yourself of wellness routines

• Mindfulness apps to support calm and reflection

These tools don’t replace human support—but they can be helpful companions.

Listening to Early Warning Signs

The WRAP model encourages us to notice Early Warning Signs—small shifts that suggest we may be heading toward difficulty.

When you notice these signs, you might:

• Pause and rest

• Reach out to someone you trust

• Adjust your routines

• Use a wellness tool—like journaling, nature time, or a quiet ritual

The goal isn’t to avoid every struggle—but to respond earlier and more gently.

Building Your Wellness Toolbox

Everyone’s self-care looks different. What matters is discovering what helps you feel grounded, nourished, and whole.

Some ideas to explore:

• Eating regular, balanced meals

• Keeping a steady sleep routine

• Moving your body in enjoyable ways

• Spending time outdoors or in nature

• Practicing mindfulness, prayer, or reflection

• Talking to supportive people

• Enjoying hobbies or creative time

These are not luxuries. They are essential parts of recovery.

Start Small, Stay Kind

Recovery isn’t about living without struggle. It’s about learning to care for yourself through life’s ups and downs.

Start where you are. Build one small habit at a time. Over time, these small steps become the strong foundation that supports your wellbeing.