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Transcript of TAY WRAP
The First Step in developing your Wellness Recovery Action Plan is to develop a WELLNESS TOOLBOX
A life time of Wellness!!!
Triggers Action Plan
Things are getting much worse
Noticing and responding to uncomfortable feelings early reduces the chances of experiencing a crisis. However, because you cannot predict the future and you don't know what might happen, it is important to confront the possibility of a crisis. In spite of your best planning and assertive actions, you may find yourself in a situation where others will need to take over responsibility for your care.
Wellness Recovery Action Plan
TAY (Transitional Age Youth)
WRAP is a system developed by people who wanted to feel better, get well, and stay well over time. This is a Young adult version of WRAP created by youth for youth, working with Mary Ellen Copeland and Ed Anthes, to better assist youth in managing their wellness, their feelings and their lives.
Developing a WRAP plan as a guide to managing your wellness and recovery, you will identify your own Wellness Tools and use those tools to develop plans for daily living and for dealing with difficult times. You will change and adapt your WRAP as you change and grow. Developing this plan with support from your mentors and peers can enhance the experience, but there is only one person who can develop your WRAP: YOU and ONLY YOU.
WHO is WRAP for?
WRAP is for anyone who wants to create positive changes in the way they feel and effectively manage certain aspects of their life, to make changes in their life and increase their enjoyment of life.
WRAP can be used for things like dealing with uncomfortable feelings or thoughts, starting/ending a relationship, a serious injury, starting a new school or job, and increasing physical and mental wellness.
The following list of examples includes tools that are often used by other young adults. Perhaps you will want to include some of them in your own Wellness Toolbox.
Taking to a friend
Going to a concert
Work on a craft or art project
Being with positive people
Make a list of positive things in my life
Play a musical instrument
Playing games with friends
Go to a support group
Things are Breaking Down
Early Warning Signs
Early Warning Signs
Daily Maintenance Plan
What I'm Like When I'm Feeling Well
Daily To Do's
Things to Consider Doing Today
Sleep for 7-8 hours
Avoid drugs & alcohol
Review my list of positive affirmations
Spend 15 minutes tidying up my living space
Comb my hair in the morning
Eat three healthy meals
Listen to music for at least 1/2 hour
Drink at least 6 glasses of water
Take a shower
Do something I love to do for 1/2 hour
Talk to a friend or supporter
plan a vacation or adventure
Go out to... (movies, dinner, etc.
Playing video games
Take a nap
Check in with my counselor
Go for a walk or run
The next step on your journey to developing your WRAP plan is to create a Daily Maintenance Plan. You may have discovered that there are certain things you need to do every day to maintain your wellness. If you haven't discovered them yet, thinking about those "tools," writing them down and then doing them each day will help you to stay well, and will help you to know yourself and what you need. This is an important step toward wellness.
Now you are ready to face the fist obstacle!!!
Triggers are external events or circumstances that are out of our control. If they happen, they may make you feel upset, and you may begin to experience negative reactions and/or feelings. Reacting to Triggers is NORMAL. Triggers happen to everyone. If you don't recognize them or respond to them positively, they may cause you to feel worse.
Rumors and gossip
Friction with family or friends
Teasing or bullying
Not enough sleep
A messy room
People who know it all
People who ask the same question to many times
Unfair teachers or professors
Vent with a supporter
Play with my dog or pet
Play my guitar
Go for a long bike ride
Listen to soothing music
Surround myself with good people
Watch a funny video
Make time for a nap
Keep calm and carry on
Early warning signs are internal, subtle signs of change that indicate you may need to take some further action to help yourself feel better and stay well. They may be unrelated to reactions to stressful situations. You may not even know why you feel the way you do. In spite of your best efforts at staying well, you may notice that you are not feeling well or that you are beginning to have a hard time, that you are experiencing Early Warning Signs.
Early Warning Signs - Identified
Loss of appetite
Not motivated or less motivated than usual
Easily annoyed with people
Not wanting to be with my friends
Feeling like nobody likes me or cares about me
Feeling like I look really bad
Feeling unwanted and unnoticed
having trouble focusing
Worrying a lot
Wanting to throw up
Feeling like I am inferior to others
If you notice that you are experiencing these signs, take action while you still can. Develop a plan using your Wellness Tools that you can easily and quickly follow that will help reduce your Early Warning Signs. You may have to do these things for one, several, or even more days until you feels well again.
Avoid eating junk food
Avoid alcohol and caffeine
Eat 3 healthy meals
Watch a funny movie
Exercise or work out
Play an instrument
Set up a special appointment with my counselor
Work on a favorite project (woodworking, painting, drawing, etc.)
Listen to music
Get together with a friend
Take a 15 minute nap
Make a list of things that make me smile, and do 3 of them
Do a breathing exercise for 15 minutes
Take a day off
Write in my journal
Go to a concert or community event that I enjoy
Early Warning Signs Action Plan
When things are getting much worse
People have noted that the following signs indicate to them that "things are getting much worse." These signs vary from person to person. What could be "things are feeling much worse" for one person could mean a "crisis" to another.
Crying often or all the time
Eating lots of junk food
Drinking more than one beer
Skipping school or work
withdrawn from everything
Regardless of how hard you try to feel better, you may still find yourself feeling worse, but there are still actions you can take for yourself to prevent a crisis. This is a very important time, and it is necessary to take immediate action. In the past, this may have been the time when others stepped in and took over for you, perhaps doing things for you, or making you do things, that were not helpful.
Identifying the signs that you are having a very difficult time and then developing a plan that tells you exactly what to do for yourself when you feel that way, keeps you in control of your own life, and helps assure that you will feel better as quickly as possible.
Yelling at people
Getting inappropriately angry
Have no patience with anyone
Feel like I am having to defend and protect myself
Scared to do things I can usually do, like driving
When Things Are Getting Much Worse
Using your Wellness Tools, develop a plan that you think will help you feel better when you feel this badly. The plan now needs to be directive, with fewer choices and very clear instructions for things you must do. You may want to include some things you must do, and some things you might do if you can.
The following plan is an example of a plan used by a youth. You may want to include some of the ideas in this plan on your own plan.
What does wellness and recovery mean to you
Learning to turn weaknesses into our strengths
Finding Opportunities in life's Challenges
Living life as a whole person
Its a journey not a destination
There is much to HOPE for!
You can work toward and meet your goals
You can lead a happy and productive life
You can learn to be optimistic
The 5 Key Recovery Concepts
You are the expert on yourself!
You know what you want and need!
It is up to you to take personal responsibility for your own wellness and your own life
Sometime this means taking back control that you have lost in the past.
Those of us who take back this responsibility achieve the highest levels of: Wellness, Happiness, and Life Satisfaction
Learn all you can about yourself so you can make good decisions
You can educate yourself by:
Attending workshops, lectures and support groups
Reviewing educational resources (books, articles, newsletters, etc.)
Contacting health organizations
Talk to others who have similar experiences and to thos who have expertise in this field
Knowing is half the Battle
Become a strong advocate for yourself.
"Going for it" with courage, persistence and determination.
Voice your needs so people will know how to help you
You are the expert on yourself
Set personal goals and work toward meeting them by:
Getting the facts
Planning your strategy
Targeting your efforts
The most important concept is Support!!! Having a good support system in place can having the greatest impact on your journey to wellness.
What are some key traits to look for when considering people to support you?
Accepts you as you are
Will share with you
Advocate for you
Help make decisions for you when you can't do this for yourself
Are willing to follow your predetermined plans
They care about you
Most importantly they will LISTEN to you!!!
Things I must do:
Stay home from school or work until I feel better
Ask my family member to take care of my child or pets until I feel better
Ask a supporter to watch a funny video with me in the evening and to sleep over
Avoid alcohol, caffeine, and sugar.
Make an appointment with my doctor and evaluate the situation
Spend 1/2 hour writing down my feelings while listening to relaxing music
Things I might do:
Take pictures of things I love
Buy myself a treat - like music I have been wanting or something special to wear
Make and eat some mac and cheese
Order a pepperoni pizza and share it with a friend
Check out my list of Wellness Tools and do any of them that feel right to me