Wellness Toolbox

Self-soothing activities- things that make you feel

better. The more items you can have in your toolbox,
the better.
 Tab 1: Daily Maintenance Plan

Part 1: My Picture of Wellness- “This is how I look,

behave feel etc. when I am well.”
 Tab 1: Daily Maintenance Plan
Continued

Part 2: Daily Maintenance Plan- “the things I need

to do every day to stay well.” Think of things that
nourish your body, mind and heart.
 Tab 1: Daily Maintenance Plan
Continued

Part 3: Supplemental; Maintenance Plan. These are

the things I must do (like pay bills) or could do (like
go for a walk) regularly to stay well.
 Tab 2: Triggers and Triggers Action Plan

Part 1: Triggers. These are the things that tend to

“set me off”, upset my applecart, drive me nuts, ruin
my day, rain on my parade- well, you get the idea.
What are they for you?
 Tab 2: Triggers and Triggers Action Plan
continued

Part 2: Triggers Action Plan. These are things that I

can do or get help with when I experience “Trigger”
events; these things will tend to help me get back on
track or keep from getting off track in the first place.
 Tab 3: Early Warning Signs (EWS) and Early
Warning Signs Action Plan

Part 1: Early Warning Signs. These are the very first

indicators that I may be slipping in my wellness. They
may be subtle indicators or easily noticed. Try to
describe them as objectively as possible so someone
reading this will understand what you are talking
about.
 Tab 3: Early Warning Signs (EWS) and Early
Warning Signs Action Plan continued

Part 2: EWS Action Plan. What are the things that you
can do or that someone can help you with that will
have the most positive impact, provide the most
relief when your triggers are activated.
 Tab 4: When Things are Breaking Down
(WTBD) and WTBD Action Plan

Part 1: How do you act when things are breaking

down? What does it feel like to you? These are your
severe, pre-crisis symptoms. They could be thoughts
of suicide, delusional thinking and difficulty
separating your outer and inner world. What are they
for you?
 Tab 4: When Things are Breaking Down
(WTBD) and WTBD Action Plan continued

Part 2: These are things that must happen to prevent

a crisis. This is where the rubber meets the road. It’s
time to stop fooling around and take care of business
or else things will potentially get REALLY BAD.
 Tab 5: Crisis Plan (10 Parts)

Part 1: Re-state your Picture of Wellness in a shorter,

more concise statement

Part 2: Re-state your Crisis symptoms in a shorter,

more concise statement.

Tab 5: Crisis Plan (10 Parts) continued

Part 3-a: People to involve (and why) in helping me
through a crisis.

Part 3-b: People to avoid (and why) when I am in

crisis. The people you don’t want to have anywhere
near you- they just make things worse somehow
(explain how).
 Tab 5: Crisis Plan (10 Parts) continued

Part 4-a: Meds to use- these are medications that

have been helpful in the past in getting me though/
out of a crisis, based on your judgment (not just what
the Doctor says).

Part 4-b: Meds to avoid- these are medications that

have been harmful in the past or that have side
effects that are worse than the crisis, based on your
judgment (not just what the Doctor says).
 Tab 5: Crisis Plan (10 Parts) continued

Part 5-a: Treatments to use- these are therapies or

strategies that have been helpful in the past in
getting me though/ out of a crisis, based on your
experience (not just what the Doctor says).

Part 5-b: Treatments to avoid- these are therapies or

strategies that have been a waste of time, harmful,
unsatisfactory etc., based on your experience (not
just what the Doctor says).
 Tab 5: Crisis Plan (10 Parts) continued

Part 6: Home, community care and respite. How

should these resources be used when you are in
crisis?

Part 7-a: Facilities to use when you are in crisis (e.g.

hospitals).

Part 7-b: Facilities to avoid when you are in crisis. For

example- “Don’t send me to St. Vincent’s- the
showers leak and the food is bad.”

Part 8: Help from others: Do’s and Don’t’s

 Tab 5: Crisis Plan (10 Parts) continued

Part 9: When to inactivate this plan. What are the

signs or time period that you would like honored in
discontinuing this plan?

Part 10: When I am in Danger. What should be done if

my mental illness is threatening my safety/ if I am
facing potentially lethal consequences.
 WRAPping things up- Your Post-Crisis Plan

Part 1: How would I like to feel when I am recovered

from this crisis?

Part 2: List people you want in your life to help you

get back on your feet- Your post-recovery support
team.

Part 3: Arriving at home (if you have been away)-

how should your family, friends, supporters make this
transition as smooth as possible.
 WRAPping things up- Your Post-Crisis Plan
continued

Part 4: My timetable for resuming responsibilities. It

is realistic to assume it will take some time for you to
adjust to your regular routine- what’s your best guess
on how long this might take?

Part 5: Other things or lifestyle changes I might want

to consider post-crisis. This is where you put any
other thoughts you have about this process that
don’t seem to fit anywhere else.