A mental health wellness plan isn’t just a worksheet—it’s a lifeline. In this episode, co-hosts Terry and Dr. Anita Sanz walk through the first part of creating a Wellness Recovery Action Plan (WRAP). This practical guide helps individuals living with depression and other mental health conditions identify the daily habits, warning signs, and stressors that affect their well-being.

Through personal reflection and clinical insight, they share how to identify what wellness looks like for you, what to avoid, and how to build a system of tools that supports your mental health. Whether you’re creating your first WRAP plan or revisiting one after a setback, this conversation offers a compassionate step-by-step foundation.

🎧 Part 2 will cover: crisis plans, signs of breakdown, and post-crisis strategies.

Here's a link to the plan outline we're following: https://www.getselfhelp.co.uk/docs/WRAP.pdf

Primary Topics Covered

What a WRAP (Wellness Recovery Action Plan) is and why it matters
How to define what “wellness” means for you
Creating a daily maintenance plan for mental health
Identifying personal warning signs and stressors
Tools that help when living with depression
Strategies for remembering and sustaining wellness practices
The difference between triggers and early signs of relapse
When and how to revise your mental health plan

Timestamps:

00:00 – Intro and episode overview
02:00 – Why building a mental health toolkit matters
03:51 – What is a WRAP plan and how to use it
05:11 – Defining what “well” looks like for you
08:29 – Simple, accessible wellness tools that help with depression
11:13 – Identifying meaning and values that inspire wellness
13:44 – New tools to try and expand your mental health support list
14:28 – What to avoid to stay well (habits that sabotage recovery)
18:14 – Depression logic and harmful thinking patterns
19:01 – Daily wellness practices that support stability
22:14 – Weekly or less frequent wellness maintenance (e.g., grocery shopping)
23:49 – Tools that work but need regular reminders or accountability
25:47 – External accountability and buddy systems for movement
26:10 – Identifying stressors that can derail mental health
29:54 – Early warning signs of a depressive episode
32:38 – Overreaction, irritability, and “everyone syndrome”
34:09 – What’s next: breakdown and crisis planning in Part 2

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