selfcare – Caroline Hubschman, LSW

Wellness Recovery Action Plan (WRAP) for Mental Health Support

January 10, 2022December 9, 2022 by carolinehubschmanlmsw, posted in Wellness Recovery Action Plan (WRAP)

It’s time to take control of your mental health by developing a personal action plan!

What is a Wellness Recovery Action Plan (WRAP)?

The Wellness Recovery Action Plan (WRAP) is a self-management and recovery tool developed in 1997 by a group of people with mental health challenges. This plan can also be used by people struggling with a variety of addictions. It is not a requirement to have a mental health diagnosis to make a WRAP, and it is great for people who are just working on managing stress. WRAP is used to monitor symptoms in order to increase self-efficacy, prepare for challenges, and improve quality of life. Your WRAP is meant to be reviewed daily and shared with your support system.

The key concepts of recovery that are bolstered by WRAP are hope, personal responsibility, education, self-advocacy, and support. These concepts are developed and maintained through following your WRAP. Remember that you are the expert on yourself and using WRAP can help to increase hope and control over your own life. It is important to educate yourself on your own struggles and experiment with different coping skills. WRAP is a combination of self-help and support that lead to better mental health outcomes.

Check out the WRAP website for more information.

**All links will be available by 1/19/22**

The parts of WRAP include:

-Daily Maintenance Plan

-Wellness Toolbox

–Triggers

-Early Warning Signs

-When Things are Breaking Down

–Crisis Plan

-Post Crisis Plan

Comment below some ideas for your own WRAP!

Using your Body to Accept Reality

December 19, 2021January 9, 2022 by carolinehubschmanlmsw, posted in Uncategorized

The body and mind are connected and influence each other which can effect your feelings and emotions. Think of a time when you are stressed at work and start to get a headache or muscle aches. This may make you feel more stressed and out of control because it interferes with your work performance or even completing tasks. In turn, there is a cycle of mental and physical symptoms that are effecting each other and could lead to worse health outcomes. Use your body to signal to your mind that all is well. Take back control of your body and mind by trying 2 new skills this week.

Half-Smiling

Half-smile Benefits to Reduce Emotional Distress - North Memorial Health

You are going to signal to your mind that all is well by relaxing every muscle in your face and letting the corners of your mouth slightly rise in a peaceful expression. It will be so subtle that you will feel it but others may not notice.

Willing Hands

Sensory Body Awareness Skills to Reduce Distress Through DBT | Skyland Trail

Relax your hands and arms. Keep them straight out or with elbows bent. Put your palms upwards and thumbs to your sides. If you are sitting, put your hands down on your lap or legs. If you are lying down, you can put your arms to your sides.

How to Practice Half-Smiling & Willing Hands

Try this first thing in the morning with deep breaths.

Listen to music or enjoy nature

Try it when you are angry or irritated

Experiment with this skill either sitting down, standing up, or lying down

Use this skill while thinking about a person you are in a conflict with to practice feeling compassion and letting go of anger and resentment

When can you use half-smiling and willing hands this week? Comment below!

Let’s Talk about Positive Affirmations

November 27, 2021November 27, 2021 by carolinehubschmanlmsw, posted in Uncategorized

Affirmations are positive and present tense statements that a person declares to be true about themselves. They are used to create better habits and improve experiences.

By practicing affirmations, a person can change their behaviors, health, mood, and thinking patterns.