My Recovery Action Plan

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© NHS Lanarkshire, 2010 Cover photo “Sunflower Smiles” © Michelle Dennis, 2008 (at iStockPhoto.com)

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Contents Page

My Story 7

My Wellness Toolkit 12

My Recovery 24

While in Hospital or Respite 31

Advance Statements 32

Helpful Contacts 33

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“Sunrise” by Donald Thompson

Recovery is being able to live a meaningful life, as defined by each person, in the presence or absence of symptoms (Scottish Recovery Network).

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My Recovery Action Plan is A self help / self management tool to help support you with your own well being and recovery. It helps you

identify your strengths and build on them with practical support. It is an opportunity for you to take control by

helping you reflect on your own experiences and learn from them.

You can start to use My Recovery Action Plan when you choose to and work on it at your own pace and in your

own time.

This book belongs to you and only you. You can work on it independently or you might wish to share it with

someone you trust. Involving a family member or carer can help them understand your needs and assist in

your care.

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About me

My full name is

I like to be called

I come from

I live at

I was born on

I am single/married/widowed

My spiritual needs are

My religious beliefs are

I attend/do not attend a place of worship

Contact details

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My Story

There is no right or wrong way for you to tell your story.

You could use the space provided in the booklet to get creative … write, draw, add some favourite photographs

and pictures, meaningful poems or words from songs.

You can start your story from the beginning or from any significant point in your life. It‟s up to you how much

personal information you put in it. Remember that this will only be seen by people you choose to share it with.

If you‟d like some ideas and support on how to begin your story, why not ask a family member or carer.

Alternatively they can help you by having a look at some examples on The Scottish Recovery Network website

at www.scottishrecovery.net.

It‟s up to you!

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Writing your story

You might want to think about

Family and friends

Working life

Interests and hobbies

Holidays

Pets

Favourite memories

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Likes and dislikes

I like

Think about all those things you

enjoy, not just on special

occasions but as part of your daily

routine

I don’t like

Think of some of the things that

you don‟t enjoy, things that you

dislike

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Hopes, fears and wishes

“My memories are like dandelion seeds, floating away but it’s still me at the core” (James)

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“Tick Tock” by H Nicholas

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My Wellness Toolkit

Developing a personal wellness toolkit is an opportunity to consider things you need to do to keep yourself well.

These are the things you have done in the past, or could do in the future, to help you stay well. Things you

could do to help you feel better when you are not so well.

You will be able to use these „tools‟ to develop your personal My Recovery Action Plan.

What is inside My Wellness Toolkit

Your Wellness Toolkit will contain tools that you have identified that keep you well, including:

Strengths and weaknesses

Recognising wellness

A daily maintenance plan

Identifying triggers

Early warning signs

People and things that are important to you

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To begin you might want to consider

What you have learned about yourself

What others who know you would describe

as your strengths and skills

How have you demonstrated these strengths,

skills and personal qualities

How these have helped you in the past

This diagram helps you identify your strengths,

skills and personal attributes …

ME

My strengths, skills and personal qualities

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Things to consider

How you might feel

What you might be doing

How others might recognise or

describe you when you are well

Staying Well

You might want to consider how some

things help. For example:

Exercise and activity

Rest and sleep

Diet

Seeing family and friends

Recognising Wellness

An important aspect of recovery is recognising what wellness means to you. This is an individual experience

but some things are common to many of us.

Use this section to record your own ideas and experiences.

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For example:

Too much alcohol/caffeine/cigarettes

Too much television

Getting over tired

Things you know from experience that

are unhelpful to you

To keep well you know you need to

You might want to consider

What you need to do every day

Medication

Staying in touch with family and friends

Taking care of yourself and your

appearance

What you know you should avoid at least limit

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Triggers and warning signs

Triggers are events in life which might

cause you upset. Early warning signs

are tell tale signs that you may be

becoming unwell. Knowing about these

and planning ahead can increase your

ability to cope.

Things you might consider

Stress

Overdoing things

Stopping medication

Alcohol/drug use

Physical ill health

If you are not managing, contact:

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How to cope

You might want to consider

Taking time out

Talking to family or friends

Tackling the problem or issue

Complementary therapies

Maintaining positive routines that you have learned from previous experiences

Remembering how you coped before

Your personal strengths and abilities

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Becoming unwell

There might be some early signs that you are able to recognise when you are becoming unwell.

Things to consider

What might you be doing, for example, sleeping more or less, crying

How might others recognise this, for example, avoiding the phone or being irritable

Perhaps you stop wanting to go out

How might you be feeling, for example, tired, anxious or loss of appetite

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Support network

Your support network includes all the people who are important to you, including family, friends and colleagues

as well as more formal sources of support such as your doctor, nurse or other support workers. For some

people they may find social groups or church a good source of support.

Things to consider

How these people can best support you

When are they available

How can you best access this support

If you become unwell, the best person to contact is:

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Things to think about

What or who has helped in the past

Who can you contact and how

Remember you are not alone

Music, exercise or writing can help

Review your Wellness Toolkit

Alcohol may make you more vulnerable

Alert system

Make sure your keys are not left in the door

Life Line in fridge

Medication, shopping and pension

arrangements

Is your phone working

Identifying strangers who call on you

The more strategies, the better!

Staying safe

For some people during periods of stress, ill health and crisis, they have thoughts about or have harmed

themselves in some way. Although this may not re-occur, it might be useful to consider how this can be

prevented or minimised in the future.

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Staying well - getting the basics right

What are the things you need to do for yourself and others every day?

Things to consider

Think simply and positively

Positive routines

Remember what makes you feel good

What are your responsibilities

What are your priorities

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Things to consider

Family/friends/work/social activities

Positive and helpful behaviours

Personal strengths and qualities

It may be helpful to priorities

Who can help you

How will you achieve this - first step

What is next - break it down

How will you know you have succeeded

How will you keep it going

What are your creative skills

What next

A key aspect of recovery is getting back to what is normal for you. Now you have had time to consider the

basics and are gaining in confidence in your recovery it may be useful to build on this. It may be re-establishing

previous roles and positive routines. In some cases this might even mean changing past behaviours or

relationships that you know contributed to your ill health. Or it might simply be doing something new!

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Getting involved - think of your interests

Are there areas you would like to become involved in

Local community

Voluntary work

Local day centre or support groups

Just for the fun of it!

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My Recovery

This section is all about recovery and what that would look like for you. Think about what recovery might mean

for you.

You might want to consider

How you might feel

Where you might be

What you might be doing

What you might be learning

What you might be good at

“… stand up and break the cycle” (Louise)

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“Loch Lomond” by Donald Thompson

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Getting Well - Steps in your recovery

It is important to think about the first steps you will take.

You might want to consider

Where you will be living

Things like gas, electricity, food and transport

Cooking and cleaning

Paying your bills

Collecting any benefit payments

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Next Steps in your recovery

How will you build on your first steps? Are there things that you can do for yourself that others have been doing for you?

“What a difference good support makes, you feel you are encouraged to use your mind which is really important to help improve your mental health” (Caroline)

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What are the hurdles in your recovery

Things you might want to think about

How you might organise your day

How you might learn new problem solving and coping skills

Who might support you

Things you have learned about yourself

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Staying well in your recovery

It is important to remember the thoughts, feelings and difficulties you have had.

You might want to consider

How you felt

How did it affect your life

What were you unable to do

Did you recognise how you were feeling

Did anyone else recognise how you were feeling

“Really live your life, whether you have mental health problems or not “ (Mark McGhee)

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What things have you found HELPFUL

You might want to consider

Relationships and people

Information

Complimentary therapies

Medication

Activities, hobbies and interests

Using particular strengths or skills

What things have you found UNHELPFUL

You might want to consider

Relationships and people

Habits

Behaviours and activities

What positive changes you can make

What is it you would like to achieve

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While you are in hospital or respite You might want to consider

What will you need organised at home, for example, bills, work, home safety, collecting benefits

Any financial issues or concerns you might need support with

How will you ensure you have a supply of medication

What is important in your routines in life that need to be kept going while you‟re in hospital

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Advance Statements

Advance Statements provide an opportunity to record any personal choices you might have in relation

to your care

Named Persons allow you to appoint someone of your choosing to be involved in deciding what care

you receive if you are unable to make choices for yourself

If you would like further information contact The Mental Welfare Commission or discuss it with your support

network.

“… it is good to know that if I become ill again in future this document will be there for me to go back to … Being able to write an Advance Statement was a real opportunity to say, this is who I am”. (www.principlesintopractice.net)

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Helpful Contacts

You might want to consider

Who you would contact if you began to feel unsafe or at risk of harming yourself

Who has been helpful in the past

Who do you feel comfortable discussing your situation with

Other supports you might have heard about but not tried yet

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Organisation Telephone Website

Age Concern Advisory 01592 643743 www.ageconcern.org.uk

Alzheimer‟s Scotland (24 hr free helpline) 0808 808 3000 www.alzscot.org

Bipolar Fellowship 0141 560 2050 www.bipolarscotland.org.uk

Breathing Space 0800 838587 www.breathingspacescotland.co.uk

Care Commission Helpline 0845 603 0890 www.carecommission.com

Cruse Bereavement 01698 303099 www.crusescotland.org.uk

Depression Alliance Scotland 0131 467 7701 www.depressionalliance.org.uk

Equals Advocacy 01698 327772/4

Lanarkshire Mental Health Services www.lanarkshirementalhealth.org

Mental Welfare Commission for Scotland 0131 313 8777 www.mwcscot.org.uk

Money Matters 01555 673539

National Schizophrenia Fellowship 0131 557 8969 www.nsfscot.org.uk

NHS24 0845 242424 www.nhs24.com

Pension Services 01698 483690

People First 0131 478 7707 www.peoplefirstscotland.com

Princes Royal Carers Trust 01698 428090 www.carers.org

Samaritans 08457 909090 www.samaritans.org

Scottish Independent Advocacy 0131 455 8183 www.siaa.org.uk

Scottish Recovery Network 0141 240 7790 www.scottishrecovery.net

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Acknowledgements

This work was produced collaboratively with the following agencies:

Equals Advocacy

Lanarkshire Association for Mental Health

Lanarkshire Links

NHS Lanarkshire

North Lanarkshire Council

Photographs courtesy of Clydesdale Resource Network Camera Group

Quotes from Lanarkshire Recovery Network

Your feedback is of great value to us as we strive to improve our service and resources. If you would like to take part in the MyRAP evaluation, please access a questionnaire by contacting your healthcare professional OR visiting the Elament website at www.lanarkshirementalhealth.org.uk. We guarantee all contributions will remain anonymous. For more information on mental health, well-being and recovery, visit: www.lanarkshirelinks.org.uk For additional copies of MyRAP visit: www.lanarkshirementalhealth.org.uk Supported by: The Rights, Relationships & Recovery Implementation Group and MyRAP Older Adult Steering Group