Wellness Recovery Action Plan (WRAP): How to Stay Mentally Healthy and Prevent Crisis

Sep 22, 2020

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In this episode, we explore the Wellness Recovery Action Plan (WRAP)—a practical, step-by-step tool designed to help you maintain mental health, recognize early warning signs, and prepare for crises before they happen. Hosts Terry and Bridget are joined by Katrina Coppel, a certified peer specialist and WRAP facilitator, who explains how to create and personalize a mental health plan that works for you.

The conversation highlights how daily wellness tools, crisis planning, and self-awareness strategies can make the difference between falling into crisis and staying safe. You’ll also hear real-life examples from the Giving Voice to Depression community about what keeps them grounded and well.

Whether you live with depression, anxiety, or another mental health challenge—or you simply want to build resilience—this episode provides practical steps you can start today.

WRAP Information: https://mentalhealthrecovery.com/

WRAP PDF Worksheet: https://www.getselfhelp.co.uk/docs/WRAP.pdf

Primary Topics Covered:

What a Wellness Recovery Action Plan (WRAP) is and how it helps
Why writing down your daily wellness plan increases success
Identifying triggers and early warning signs before crisis hits
Creating a personalized wellness toolbox with simple, effective coping skills
The role of hope, meaning, and values in sustaining mental health
Community voices: real strategies from people who manage depression daily
Why WRAP works beyond mental illness—chronic pain, stress, and life challenges

Timestamps:

00:00 – Introduction: Suicide Prevention Month and the importance of prevention
01:15 – Desmond Tutu’s wisdom: upstream prevention vs. crisis response
02:04 – Why making a written plan matters for mental health
02:57 – Guest introduction: Katrina Coppel on WRAP and how it works
04:49 – WRAP as a customizable framework for self-care and recovery
06:59 – Daily wellness tools and building your personal “wellness toolbox”
08:06 – Community voices: coping strategies from listeners
10:08 – Writing reminders and keeping your plan visible
11:32 – The role of hope, values, and meaning in staying grounded
12:22 – Defining your “baseline self” when you’re well
13:22 – Why reminders of your well self matter during depression
14:45 – Creating a daily maintenance plan that’s realistic and achievable
16:35 – Habits that help but are easy to neglect (exercise, nature, water, etc.)
17:49 – The impact of uncertainty and why planning is more essential now
18:33 – A personal commitment: starting a WRAP plan today
19:27 – Looking ahead: triggers, early warning signs, and crisis planning
20:24 – Closing thoughts: Speak up, listen up, and keep planning

Explore mental health and addiction treatment options at recovery.com
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/