Chapter 2: Building Recovery Plan
IN THIS CHAPTER
How can I take care of myself and plan for wellness—not just manage illness?
Recovery is a journey. And like any meaningful journey, it helps to have a guide—a flexible plan to support you through both smooth and difficult times.
A recovery plan won’t have all the answers, but it can offer direction. It reminds you of what grounds you, what keeps you well, and what to do when things start to feel off balance. As the saying goes, “Repair the roof when it’s not raining.” When things are stable, that’s a good time to reflect and prepare—so you’re not starting from scratch during a storm.
Importantly, your plan is not fixed. It evolves as you do. As your needs, goals, and circumstances shift, your recovery plan can be updated to reflect the new insights you gain along the way.
What is WRAP?
One helpful tool to start planning for wellness is the Wellness Recovery Action Plan (WRAP). Developed by Mary Ellen Copeland and grounded in the experiences of people who live with mental health challenges, WRAP has become a widely respected model used around the world.
WRAP is:
• Personal and strengths-based
• Flexible and led by you
• Focused on building wellness, not just managing symptoms
It helps you:
• Identify what supports your wellness
• Notice when you’re starting to feel off balance
• Plan how to respond before things get worse
• Build daily habits that sustain you
You don’t have to wait for a crisis to begin. You can start anytime—with just one step.
What’s in a WRAP?
A basic WRAP includes:
1. Wellness Toolbox
The activities, people, and habits that help you feel like yourself.
2. Daily Maintenance Plan
The things you need to do regularly to stay balanced and well.
3. Recognizing Triggers
The situations or stressors that make things harder—and how to cope with them.
4. Early Warning Signs
The subtle signs that you may be starting to struggle.
5. Action Plan When Things Get Harder
Steps you—and your care team or loved ones—can take when difficulties increase.
6. Crisis Plan (Optional)
Instructions for how others can support you during a crisis, including who to contact and what care you prefer.
Start Where You Are
You don’t have to complete your entire WRAP today. You can begin with just one or two things that support your wellbeing, and build from there.
To make it easier, I’ve created a simple WRAP template you can download and use at your own pace. It’s my personal interpretation of the WRAP framework, meant as a gentle place to start.
[Use this printable or editable Google Doc version to create your own plan.
Please note: WRAP is a trademarked program developed by Mary Ellen Copeland and the Copeland Center. To explore the full WRAP process, I encourage you to visit their official website:
