things i can do to feel better - psychodyssey.net · a daily maintenance plan helps you recognize...
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The first step in developing your WRAP is to create your own Wellness Toolbox. The Wellness Toolbox contains a list of the various tools and strategies that you can use to help you deal with symptoms, stress or trauma. It’s a collection of ideas, activities, exercises, etc. that you do, or might like to do, to make yourself feel better. As you continue to develop your WRAP, you will be referring back to your Wellness Toolbox for ideas and guidance. Step 1: Compile your individual list of the various tools, strategies and activities that you use to help you to deal with symptoms, stress or trauma—the things that make you feel better. Be as specific as possible. It’s a good idea to talk with others to hear their ideas. There are examples of various tools that might interest you on the previous page. If you need more space, use extra pieces of paper and attach them to the back of this page. Throughout the rest of your WRAP development, you will be referring back to your Wellness Toolbox for ideas and guidance so put a lot of thought into your Toolbox.
THINGS I CAN DO TO FEEL BETTER
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Now, write down things that you have heard about, thought about, or that others have suggested to you, that you might like to try.
Step 2: Now write down the things that you personally need to avoid in order to stay well. Be very honest with yourself as you are completing this list. There are examples on the previous page. What might be helpful to someone else may be something that you need to avoid. The list should be tailor-made just for you.
THINGS I NEED TO AVOID TO STAY WELL
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THINGS YOU MIGHT LIKE TO TRY ________________________________________ ___________________________________________
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The Daily Maintenance Plan consists of a list of things that you need to do every day in order to maintain wellness. Figuring out what these things are for you and making a commitment to do these things every day can help to keep you healthy and reduce symptoms. The Daily Maintenance Plan helps you recognize the things that help you to remain healthy, and can also serve as a reminder of what makes you feel better when you are not feeling well. When you start to feel worse, you can look at the items in the Daily Maintenance Plan to see if there is anything on it that has been overlooked in your daily routine. Some people consider the Daily Maintenance Plan to be the most important part of a WRAP. The process of developing a Daily Maintenance Plan itself can tell you much about yourself.
The Daily Maintenance Plan consists of a list of things that you need to do every day in order to maintain wellness. A daily maintenance plan helps you recognize the things that help you to remain healthy, and can also serve as a reminder of what makes you feel better when you are not feeling well. When you start to feel worse, you can look at the items in the Daily Maintenance Plan to see if there is anything that has been overlooked in your daily routine so that you may achieve them when possible. Step 1: In the first section, describe yourself when you are feeling well. Be very specific. (There are examples on the previous pages for your reference). This list should be compiled while you are feeling well since it is hard to have a clear perspective on yourself when you are not well. You also might ask for ideas and feedback from your family and friends that know you well. There are no right or wrong answers—just personal traits. What ever you come up with is right for you. Spend some time thinking about your answers. When you are not feeling well, you can read this list to be reminded about what it’s like to feel well. It can also help our supporters know when we are, and are not, feeling well.
Step 2: The next step in your Daily Maintenance Plan is to write down what activities make up your normal day (e.g. time when you usually get up, what you usually do, etc). Mark next to each activity the time that it usually takes to do the activity. Write down the things that you do—not what you would like to do. You will need to make several Daily Activity Charts. One for your typical week day, one for the weekend, and maybe even one for holidays.
WHEN FEELING WELL, I AM __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________ __________
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DAILY ROUTINE
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WEEKEND / HOLIDAY ROUTINE
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In this section, make a list of things that helps you feel well on a daily basis. These are the things can help you achieve optimum wellness. (There are examples on the previous pages for your reference).
Step 2: In this last section, make of list of things that you might do, or would be good to do, to help you feel better. These things are not activities usually done on a daily basis. (There are examples on the previous pages for your reference.)
When you are not feeling well, you can look at your Daily Maintenance Plan to make sure that you are doing everything on the list to help you to stay well.
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WHAT MIGHT BE GOOD FOR ME TO DO
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THINGS TO DO ON A WEEKLY BASIS Write down the things that you normally do on a weekly basis. They might include counseling, support group, phone calls to family, house cleaning, grocery shopping, etc. ACTIVITY DAY OF THE WEEK
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THINGS TO DO EVERY OTHER WEEK
Write down the things that you might normally do every other week. They might include doctor appointments, mowing the lawn, getting medications, etc. ACTIVITY DAY OF THE WEEK
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THINGS TO DO MONTHLY
Write down the things that you might normally do once per month.. They might include doctor appointments, car maintenance, hair care, paying bills. ACTIVITY DAY OF THE WEEK
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Triggers are external events, interactions or circumstances that may produce negative or unwanted emotional responses or symptoms that are very uncomfortable and may make a person feel like they are getting ill. These are normal reactions to events, but if they are not dealt with, they may cause a worsening of symptoms. In order to develop a plan to help us to deal with triggers, it is vital that we learn to identify the events or circumstances that act as triggers to us. Step 1: In the first section, make a list of all events or circumstances that can act as a trigger to you. Some triggers sneak up on us or come out of the blue, while others are events that we know will occur in advance (such as anniversary dates). Below are some things that others have said act as triggers for them.
Step 2: In the next section, develop a plan of what you can do when a trigger comes up in order to keep your symptoms from becoming more serious symptoms. You can write a general Trigger Action Plan, as well as a plan for a specific trigger. Below is a list of some activities that you might include in your Trigger Action Plan. Add any tools that might be helpful to you in your own Trigger Action Plan, ask others for their ideas, and include things that you have done in the past that have helped you. Also, look at your Wellness Toolbox to see if there is anything in there that you could include in your Trigger Action Plan.
Step 3: In this section, make a list of some additional activities that might help when a trigger comes up.
TRIGGERS Anniversary dates Getting fired from a job Smells Being with certain people Music Holidays Loud noises Being yelled at Not getting enough sleep Having too much work to do
GENERAL TRIGGER ACTION PLAN
Call a friend Peer counsel Write in your journal Take a walk Eat a good healthy meal Do a breathing exercise
SPECIFIC TRIGGER ACTION PLAN (NOT GETTING ENOUGH SLEEP)
Eat a good meal Do 5 minutes of relaxation exercises Take a short walk Stand up and stretch Try to get good night’s sleep Drink hot milk at night
ADDITIONAL THINGS THAT I CAN DO
Take a bubble bath Listen to some good music Call a hotline Do a focusing exercise
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Sometimes we know ahead of time that an event is coming up that will act as a trigger, such as an anniversary date of a hospitalization or death, a holiday, or a visit from a family member. In order to make the event less stressful, we can make a plan that may help us minimize the symptoms. Step 4: Below are some ideas on what you can do before, during and after a known trigger will be occurring. Use these ideas as a jumpstart into your own plan(s). Use ideas from the previous Trigger Action Plan, look in your Wellness Toolbox to see what ideas are in that list, and make sure that you are doing everything in your Daily Maintenance Plan before hand so you are as physically and emotionally healthy as possible before the trigger occurs. Make a separate plan for each interaction or situation.
Modify your plans list if you find any new tools, or if something in this plan doesn’t work. The next time you are triggered, re-evaluate your plan(s) to determine their overall effectiveness. Also, look in your Daily Maintenance Plan to see if there is anything that you have been neglecting. Sometimes when a person is not eating or sleeping well, they are more prone to the effects of a triggering event
PREPARING FOR A KNOWN TRIGGER Trigger: Birthday of loved one who has died Action Plan: One month before - Make sure I am doing everything in my Daily Maintenance Plan. Two weeks before – See my therapist. One week before – Peer counsel every day. One week before – Write a letter to my loved one in my journal. Two days before – Do something nice in memory of my loved one. On the birthday - Do something that they used to like to do (go fishing, take a walk, etc) On the birthday – Do as many relaxation exercises as necessary. Call a friend. The day after – Do something nice for myself.
PREPARING FOR A KNOWN TRIGGER
Trigger: Seeing a relative who always upsets you this upcoming holiday Action Plan: One month before – Make sure I am doing everything in my Daily Maintenance Plan. Two weeks before – Review my Wellness Toolbox to see which tools I might use during the visit. One week before – Rehearse with my support group or friends how my relative and I might interact and devise strategies to cope with my anxieties. One week before – Draw a picture of my relative and me. Make my picture hovering over my relative’s Day of visit – Do relaxation exercises and affirmation exercises The day after – Pat myself on the back. Tear up picture of relative.
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Triggers are things outside ourselves—events, interactions, things we hear or see, that cause an emotional response or symptom in us. They may make us feel uncomfortable. These are normal reactions to events, but if they are not dealt with, they may cause a worsening of symptoms. These reactions may be brief or long lasting. In order to develop a plan to help us to deal with triggers, it is vital that we learn to identify the events or circumstances that act as triggers to us. Step 1: Make a list of all events or circumstances that can act as a trigger to you.
Step 2: In this next section, develop a plan of what you can do to when a trigger comes up to keep your symptoms from becoming more serious symptoms.
Step 3: Make a list of some additional things that you might want or need to do when triggered.
TRIGGER ACTION PLAN
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THINGS THAT ACT AS TRIGGERS
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ADDITIONAL THINGS TO DO
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Step 4: Sometimes we know that an event is coming up that will act as a trigger, such as an anniversary date of a hospitalization or death, a holiday, or a visit from a family member. In order to make the event less stressful, we can make a plan that may help us minimize the symptoms. Make a list of the specific trigger (e.g. anniversary), and an action plan that you can start to implement before the trigger occurs. You can also use this form to develop a plan for specific trigger.
PREPARING FOR A TRIGGER
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Evaluate these plans afterwards and make adjustments as needed.
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Previously, you have worked on ways of identifying your early warning signs, and developed a plan to help deal with those symptoms to prevent them from getting worse or causing more problems. Despite your best efforts, however, due to a traumatic event or stressful situation, your symptoms may progress to the point where they are very uncomfortable, serious, or even dangerous. But you can still take action on your own behalf. This is the time when immediate action is necessary in order to prevent a crisis. Step 1: Make a list of symptoms that indicate that things have worsened and are close to the crisis stage. You can even include certain circumstances (such as the death of a loved one, loss of job, physical illness) that may lead you towards a crisis stage. These symptoms and circumstances vary from person to person. You can get some examples and ideas below. If you find yourself experiencing these symptoms, you need to take action right away in order to prevent a crisis.
Step 2: Make an action plan of all the things that you need to do in order to prevent yourself from going into a crisis stage. You can make a plan to deal with the whole group of symptoms or a plan for a specific symptom. It is best to develop a simple, direct plan that you can follow with few choices, and clear instructions. You can include the tools and activities included in your Daily Maintenance Plan and Wellness Toolbox, plus anything else that you can think of that might that might be appropriate for you. It is important to really follow this plan, whether you feel like it or not. It may not be easy, but following your plan is key to getting you through this hard time. Review the plan after you have used it and make any necessary changes to it. Refer to the examples on the back of this page to see if any of those suggestions might work for you.
SIGNS THAT THINGS ARE BREAKING DOWN Below are some examples of indicators that things might be breaking down. These may or may not apply to you. For some people, these may indicate that they are going into a crisis, while for others they may just be early warning signs. These may include symptoms in your Early Warning Signs but are more pronounced or frequent. Also, ask your family and friends for signs they have noticed in you that indicate that your symptoms are getting worse.
an event that causes strong grief reaction an event that causes severe stress feeling overly sensitive hearing things irrational responses to events taking out anger on others feeling needy chain smoking unable to sleep spending excessive amounts of money sleeping all the time not feeling anything not eating suicidal thoughts eating too much paranoia wanting to be left alone seeing things that aren’t there racing thoughts crying all the time risk taking behavior bizarre behaviors thoughts of self-harm obsessed with negative thoughts substance abuse inability to slow down lapses in memory increased pain
dissociation chain smoking feeling very needy poor coordination debilitating headaches dangerous behaviors
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Step 3: Make an additional list of other things that might help. There are examples below.
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“WHEN THINGS ARE BREAKING DOWN” ACTION PLAN Below are some examples of what you might include in your “When Things Are Breaking Down” Action Plan. This plan should consist of all the required activities. These suggestions may or may not apply to you. They may include activities from your Early Warning Sign Action Plan, but on a more frequent or longer basis. You can also include items in your Daily Maintenance Plan and Wellness Toolbox.
- Call your doctor or other professional within 24 hrs and ask for and follow their instructions. - Call and talk as long as you need to one of your supporters for as long as you need - Have someone stay with you around the clock until your symptoms subside - Take action so you can’t hurt yourself in case your symptoms get worse - Make sure that you are doing everything on your DAILY MAINTENANCE PLAN - Do three deep breathing exercises - Take three days off from your responsibilities - Have someone cook you healthy meals - Do twenty minutes of vigorous exercise - Have at least two peer counseling sessions per day - Do two focusing exercises each day
OPTIONAL ACTIVITIES This is a sample list of things that you might do (after completing the required activities). They may or may not apply to you. creative activities exercise yoga watching funny videos journaling a warm bath
SPECIAL ATTENTION Ask yourself if you need other special attention (fill in the blanks with things that you personally might need to think about). Physical Exam Medication Check _____________________________________ ____________________________________ _____________________________________ ____________________________________ _____________________________________ ____________________________________
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Despite your best efforts, due to a traumatic event or stressful situation, sometimes your symptoms may progress to the point where they are very uncomfortable, serious, or even dangerous. But you can still take action on your own behalf. This is the time when immediate action is necessary in order to prevent a crisis. Step 1: Make a list of signs or symptoms that indicate that things have worsened and are close to the crisis stage. They could include some of the same symptoms that are in your Early Warning Signs but may be more intense, lasting longer, or combined with other symptoms that make them more of a problem. Also include circumstances (death of a loved one, serious physical illness, etc) that would lead you to feel that things are approaching a crisis. Ask family and friends for their input. These symptoms vary from person.
SYMPTOMS THAT THINGS ARE BREAKING DOWN
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Step 2: If we find ourselves in this type of situation, we need to take action immediately to prevent from going into a crisis. It is important to know yourself well, and to know when you need to promote your own healing process. In order to deal with these serious symptoms, you need to make an action plan that you can follow in order to prevent yourself from going into a crisis stage. Make a simple, direct plan that you can follow with few choices and clear instructions. Be as specific as possible (e.g., need 8 hours of sleep per night, or write in my journal for 15 minutes every day.) Check your Wellness Toolbox and Daily Maintenance Plan for ideas. Parts of your Early Warning Sign Action Plan may be used but you may need to do them more often or for longer periods of time.
WHEN THINGS ARE BREAKING DOWN: REQUIRED ACTIONS
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Step 3: Make a list of additional things that you think might help or that you might want to do to prevent a crisis.
OPTIONAL THINGS THAT I MIGHT DO
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SPECIAL ATTENTION: Ask yourself if you need other special attention (fill in the blanks with things that you personally might need to think about). - Physical Exam - Medication Check - _________________________________________ - ____________________________________ - _________________________________________ - ____________________________________ - _________________________________________ - ____________________________________ Step 4: (Optional) You might want to make a separate action plan for specific symptoms, or a clump of symptoms if you feel that it would be helpful. Be as specific as possible. Make plans that are simple, direct and with few choices.
ACTION PLAN FOR SPECIFIC SYMPTOMS
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It is important to review your plan after the hard time has passed and make any changes that you feel would help. Ask yourself: Are there some symptoms of impending crisis that should be added or deleted from the list? Did your response plan work? If not, how can it be changed to be more effective?
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Despite the best planning and action, we may sometimes fall into a crisis state and need someone else to take over responsibility for our care. Although we don’t like to think that there might come a day when we will need someone to take over our care and decision-making responsibilities, it sometimes happens. Other situations may occur, such as a car accident, or other trauma that may necessitate a hospital stay. Having a Crisis Plan already developed can be very beneficial. With prior planning, we can already have someone in place who will be able to take care of us and our responsibilities (children, pets, pay bills, etc) while we are unable to do these things for ourselves. Without the added stress of wondering how these things will be taken care of, we can concentrate more on taking care of ourselves and getting well faster. Another benefit of the Crisis Plan is that it allows us to state our wishes prior to our hospitalization concerning what treatment methods we prefer, what medications work best for us, and in what facility we would like to be treated if possible. It gives us the power to have our wishes followed even when we are not in the position to vocalize them. It gives us empowerment during a time of “loss of power.” While a Crisis Plan is being developed, we need give thought on who is available to help us if we are ever in need. It also gives us a chance to reflect on our existing support systems and support people, and evaluate whether or not we need to work on finding and developing a stronger support team. Remember, you may need to make copies of your crisis plan and give them to the people who need to see it (e.g., supporters, therapist, family members, etc). Everyone who is in your Crisis Plan as a support person needs to know that you are counting on them. Out of respect and consideration, never put a person’s name and number in the plan without first getting their permission. Remember to keep the list updated as support persons and medications may change over time.
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Despite our best efforts at staying well, we sometimes find ourselves in or approaching a crisis state. In order to better have our wishes met during the treatment phase, and having someone take over our decisions and responsibilities while we cannot, the Crisis Plan allows us to designate who will make decisions for us. The first step is making a list of words that describe us when we are feeling well. This will help the professionals, especially in a hospital setting, to know what symptoms to treat. If we are always very talkative, it would be helpful for treatment purposes for the doctor not to think that this is a symptom.
WHAT I AM LIKE WHEN I AM FEELING WELL
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_______________________________ _________________________ _________________________ The next step is to make a list of symptoms of when you are in or approaching a crisis state and need someone to take over decision making for you. Ask family members, friends, and professionals for their input. Be very specific.
SIGNS THAT I AM IN CRISIS
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CRISIS CONTACT LIST
Name of anyone who should be called immediately and a list of who should not be called: NAME OF PERSON RELATIONSHIP PHONE NUMBER
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LIST OF PEOPLE WHO SHOULD NOT BE CALLED
NAME OF PERSON RELATIONSHIP
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NAME: _________________________________________________ DATE: ______________________ During our time of crisis, we need someone reliable, whom we can rely upon to make competent decisions for us while we are unable to do so for ourselves. With prior planning we can already have someone in place who will be able to take care of us and our responsibilities (children, pets, bills, etc) while we are unable to do these things for ourselves. It is important to let any designated support person know before hand that you would like them to be on your list. Get their permission. Also, instruct them in what you would like them to do, (you might want to give them a copy of your crisis plan, and also select an alternate for each role in case your supporter is not available. Make a list of people that you would like to help you during your crisis, their connection to you (your mother, boss, friend), what specific role you would like them to do (pay bills, take care of the dog), and their phone number(s).
LIST OF PEOPLE YOU WANT HELP FROM DURING A CRISIS
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LIST OF PEOPLE YOU DO NOT WANT HELP FROM
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THINGS THAT ARE HELPFUL
Even the most caring support people don’t always know the right things to say or do to make you feel safe and comfortable. Make a list of things that you find helpful when you are experiencing severe symptoms. Let others know how you feel. _______________________________________ _______________________________________
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THINGS THAT ARE NOT HELPFUL Make a list of things that you do not find helpful or feel that are harmful when you are experiencing severe symptoms. Let others know how you feel so they can be mindful of your preferences.
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HOW DISPUTES BETWEEN SUPPORTERS SHOULD BE SETTLED
Due to events or circumstances, there may be times when your support persons disagree with each other. Describe how you would like such disputes handled (e.g., designate one person who gets the final word, majority rules, etc). _____________________________________________________________________________________________
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WHO HAS OR SHOULD GET A COPY OF MY CRISIS PLAN
Make a list of people who needs a copy of your crisis plan and mark whether or not they got a copy already. Name Connection to You Got Copy (Yes/No) & Date _________________________________________ ____________________ ___________________________ _________________________________________ ____________________ ___________________________ _________________________________________ ____________________ ___________________________ _________________________________________ ____________________ ___________________________ _________________________________________ ____________________ ___________________________ _________________________________________ ____________________ ___________________________
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NAME: DATE:
CURRENT HEALTH PROFESSIONALS Make a list of your doctors, therapists and pharmacists in case of emergency. Also indicate under what circumstances they should be called on your behalf. Make a copy for everyone who needs to see it.
Physician: ______________________________________________ Specialty: __________________________
When to call: ____________________________________________ Phone: (________) ____________________
Physician: ______________________________________________ Specialty: ___________________________
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Physician: ______________________________________________ Specialty: ___________________________
When to call: ____________________________________________ Phone: (________)____________________
Pharmacist: ____________________________________________ Location: ___________________________
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Therapist: _____________________________________________ Specialty: (______)____________________
When to call: ___________________________________________ Phone: (________)____________________
HEALTH HISTORY
Make a list of any past or current health problems (asthma, diabetes, high blood pressure, etc). Also make a note of any family history of health problems (heart disease, cancer, etc). My current health is: ____________________________________________ (poor, fair, good, very good, excellent)
CURRENT HEALTH PROBLEMS
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PAST HEALTH PROBLEMS
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FAMILY HISTORY
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