Chapter 5.1 : Recognizing Warning Signs and Staying on Track

How do I spot changes early and respond kindly?

One important part of recovery is learning how to recognize when something is shifting in your mental health—before it builds into a crisis.

This isn’t about living in fear of relapse. It’s about learning to listen to yourself with care and compassion.

The Wellness Recovery Action Plan (WRAP) calls this the Early Warning Signs and Action Plans—a way to notice changes early and respond gently before things become overwhelming.

Learning to Listen to Yourself

At first, tuning into your inner world may feel unfamiliar. Many people have learned to survive by pushing through or shutting down.

But over time, you can learn to notice:

• Am I sleeping well, or struggling to rest?

• Have I pulled away from people or activities I enjoy?

• Are my thoughts racing, foggy, or stuck?

• Do I feel unusually tired, restless, or irritable?

• Am I finding it hard to keep up with daily routines?

Self-awareness isn’t automatic—it’s a skill. You can grow it slowly, just by checking in with yourself each day.

A Simple Reflection: Noticing Your Own Signs

Everyone’s early warning signs are different. What matters is learning to recognize your patterns.

You can use the questions below for quiet reflection, journaling, or to build into your WRAP plan:

1. What are some early warning signs I notice when my mental health is changing?
   (e.g., trouble sleeping, withdrawing from friends, racing thoughts)

2. What situations or stressors tend to trigger these changes for me?
   (e.g., work deadlines, arguments, loneliness, poor sleep)

3. What helps me feel better or stay steady when I notice these signs?
   (e.g., going for a walk, journaling, calling someone, resting)

4. Who can I reach out to when I feel myself struggling?
   (e.g., friend, peer supporter, therapist, family member)

You don’t have to have all the answers. You’re allowed to start small and come back to this when you’re ready.

Over time, these reflections become part of your healing—helping you stay kind, aware, and connected.