Did you know WRAP can help you lose, gain, or maintain weight? You can use your WRAP to manage any aspect of your health, including weight management.
These minis are actual WRAP Plans created for specific situations. They are compiled from WRAP workshops and individual sources.
This is just a sample… make this Plan your own!
| SAMPLE PLAN FOR LOSING WEIGHT | |
| Wellness Tools | |
| Pedometer, goal sheet, positive affirmations, accountability, personal trainer, nutritionist, join a gym, get a partner,reading books/magazine articles on healthy nutrition, reading nutritional labels, motivational photographs, exercise, DVDs, Wii games., make lunch the night before, chew gum, avoid sugary and “junk” foods. | |
| Daily Maintenance – What I am like at my best | |
| Healthy weight, healthy body mass index, confident, happy socializing, doctor’s physical good, I dress nicely, energetic, better sleep, better mood, content with how I look, my clothes fit, I like going out. | |
| Daily Maintenance – Things I Need to do Every Day | |
| Follow my meal plan, exercise for at least 30 minutes, contact someone in my support group, eat lots of vegetables, have 2 servings of protein, drink plenty of water, eat breakfast, pat myself on the back for sticking to my goal.Daily Maintenance – Things I May Need to do Every DayGo to a self-help/support group for people who are also trying to lose weight. reward myself in some way with a special event, go shopping, check in with my doctor, spend more time doing fun things, weigh myself. | |
| Triggers Watching TV Seeing someone eating ice cream Unexpected outings or vacation | Action Plan Keep my hands busy, knit. Leave the situation Allow some flexibility, make healthy traveling snacks |
| StressTrauma Any dessert Going out to eat Difficult emotions Holiday/ Family Gatherings | Quiet “Me” time (breathing, relaxation)Seek HelpDistraction techniques Choose a restaurant with healthy choices Write in my journal, talk to somebody, take a walk or exercise Make a low calorie dessert, exercise more, plan ahead, one serving of dessert |
| Bored | Look in my Wellness Toolbox for an activity I enjoy. |
| Early Warning SignsNot following my meal plan | Action Plan Evaluate the meal plan and make necessary adjustments |
| Calories increaseFocusing on negative, minimizing progressThinking about eating all the time | Review food journalChallenge thoughts to focus on progressSpend several hours doing something I enjoy |
| BingingNot following exercise plan | Ask for helpEvaluate exercise plan, set specific time aside to exercise, adjusting the exercise plan |
| Stop exercisingAllowing others to sabotage us | Go to my Wellness Toolbox and choose an activityRemember who is responsible |
| When Things are Breaking Down Thinking, “Who cares?” | Action Plan Positive self-talk, remind self of motivation |
| Clothes don’t fitBaking cookies and eating them all myself | Buy what’s needed to get back into routineHave a healthy potluck with friends |
| Avoiding everythingCloset eating | Force myself to interactGo back to my plan without being hard on myself |
| Negative self-talkLying to myself | Positive affirmationsHolding myself responsible for decisions I make |
| Mini Crisis Plan | |
| What I’m like when I’m well | |
| Healthy weight – body mass index, physically healthy, energetic, eating my planned meals, exercise daily, reading positive articles | |
| Signs that my supporters need to take over responsibilities for my care or on my behalf | |
| Overeating, stopping healthy routine, doctor tests not “well” (cholesterol, etc.) | |
| Supporter’s tasks | |
| Food shopping, food preparation, exercise together. | |
| Mini Post Crisis Plan | |
| How I will know when I am out of the crisis | |
| Feel better, clothes fit, back in gym, I will be back on my plan or a modified plan, | |
| What I would like my supporters to do to help me | |
| Positive feedback, share awareness, cheer leader, check in. | |
| Things I need to do | |
| Stay focused, allow for mistakes and refocus, use Wellness Tools – put myself first, go to gym, portion food. | |
| Things that can wait | |
| Buying new clothes, household chores, laundry | |
Mary Ellen Copeland, PhD, developed Wellness Recovery Action Plan (WRAP) with a group of people with lived experience who were attending a mental health recovery workshop in 1997. She is the original author of the WRAP Red Book, as well as dozens of other WRAP books and materials. She has dedicated the last 30 years of her life to learning from people who have mental health issues; discovering the simple, safe, non-invasive ways they get well, stay well, and move forward in their lives; and then sharing what she has learned with others through keynote addresses, trainings, and the development of books, curriculums, and other resources. Now that she is retired, and that, as she intended, others are continuing to share what she has learned, she continues to learn from those who have mental health issues and those who support them. She is a frequent contributor to this site.
