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WELLNESS TOOLBOX

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For more information on Mental Health Recovery and WRAP ... Repeat hopeful affirmations over and over 'Every day in every way I feel better and better. ... – PowerPoint PPT presentation

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Title: WELLNESS TOOLBOX


1
WELLNESS TOOLBOX
1
  • CORNERSTONE OF THE WRAP PROCESS
  • Webinar Presentation
  • Mary Ellen Copeland, PhD
  • September 23, 2009

2
2
  • For more information on Mental Health Recovery
    and WRAP including resources I developed and
    E-learning, online courses, go to
  • http//mentalhealthrecovery.com

3
WRAP
3
  • The Wellness Toolbox
  • The Daily Maintenance List
  • Triggers
  • Early Warning Signs
  • When Things are Breaking Down
  • Crisis Plan or Advance Directive
  • Post Crisis Plan

4
WELLNESS TOOLBOX
4
  • A Wellness Toolbox is a list of tools -
    actions, activities and behaviors - used to
    develop the action plans that are part of each
    section of WRAP. Your Wellness Toolbox gives you
    lots of ideas of things to do when you are trying
    to decide what to do.

5

5
  • Important points each person needs to keep in
    mind as they
  • develop their Wellness Toolbox

6
6
  • You are the only one who can develop your
    Wellness Toolbox.
  • You decide which tools will work for you.
  • You modify them to meet your own needs.
  • You use the tools as you choose.
  • You dont have to show your list of tools to
    anyone else unless you want to.
  • You can ask others to suggest ideas for tools if
    you choose to do so.

7
Finding a WRAP Group
7
  • Peer support groups and organizations
  • Mental health agency
  • Mental health organizations
  • Coming soon
  • www.wraparoundtheworld.com

8
Working on Your Own
8
  • "Build Your Own WRAP" Online
  • WRAP Creating a Wellness Toolbox
  • E-learning course
  • WRAP books and Winning Against Relapse

http//mentalhealthrecovery.com
9
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15
Working with a Group
15
  • Describe the Wellness Toolbox
  • Share some ideas of your own
  • Ask participants to share ideas for Wellness
    Tools
  • Write lists of Wellness Tools on newsprint paper
  • Post for easy referral as people develop their
    WRAP

16
Common Wellness Tools
16
  • Brush my teeth
  • Take a shower
  • Wear something I like
  • Go to bed by 11 PM
  • Fix my hair
  • Spend time with my spouse or children
  • Pet the dog

17
KEY CONCEPTS
17
  • Hope
  • Personal responsibility
  • Education
  • Self-advocacy
  • Support

18
HOPE
18
  • Remind yourself of things that give you a feeling
    of hope like nature, good friends, and helpful
    care providers
  • Read recovery stories
  • Write about your goals and dreams
  • Repeat hopeful affirmations over and over
  • "Every day in every way I feel better and
    better."
  • "People like me get well, stay well and do the
    things they want to with their lives."

19
PERSONAL RESPONSIBILITY
19
  • Try something new.
  • Do something for yourself that others have done
    for you in the past.
  • Take an action that supports your recovery.
  • Make a decision about something you want and need.

20
EDUCATION
20
  • Research medications on the internet
  • Attend workshops and seminars
  • Subscribe to and review mental health newsletters
  • Develop a personal library of resources that
    support your recovery
  • Use the library as a resource to study a
    diagnosis or proposed treatment

21
SELF ADVOCACY
21
  • Ask for what you want and need over and over
    until you get it.
  • Ask others to support you in advocating for
    yourself.
  • Know your rights and do what you need to do to
    assure that they are honored.
  • Reach out to protection and advocacy agencies for
    help and support.

22
SUPPORT
22
  • Call a friend
  • Go to a support group meeting
  • Ask a friend over for lunch
  • Exchange listening (peer counseling)
  • Have a potluck dinner
  • Treat a friend to a movie
  • Spend time listening to family members

23
Creative Activities
23
  • Drawing Painting
  • Collage Needlework
  • Woodcraft Carving
  • Quilting Making music
  • Cooking Baking
  • Photography Dancing
  • Writing Singing

24
Relaxation and Stress Reduction
24
  • Meditate
  • Progressive Relaxation Exercise
  • 15 minutes of quiet time
  • Sitting in the park
  • Listening to soothing music
  • Watching a funny movie
  • Journaling

25
Dealing with Troubling Thoughts, Feelings,
Behaviors
25
  • Changing negative thoughts to positive
  • Uncovering and analyzing thoughts
  • Reinforcing positive statements
  • Visualizations
  • Positive affirmations
  • Diverting your attention

26
Community Resources
26
  • Inpatient and outpatient care
  • Alternative care providers
  • Counseling, consulting
  • Special interest groups, support groups
  • Educational and special interest courses
  • Community events (concerts, movies, plays)
  • Recreational facilities

27
Free or Low Cost Services
27
  • Libraries
  • Legal aid
  • Food banks and cooperatives
  • Transportation services
  • Beautician and massage schools

28
Diet
28
  • Eat three healthy meals
  • Eat at least 5 servings of vegetables
  • Drink six 8-ounce glasses of water
  • Avoid excessive sugar, caffeine, high fat and
    highly salted foods
  • Eat small healthy snacks between meals
  • Avoid overeating

29
Exercise
29
  • Spend ten minutes a day doing stretching
    exercises
  • Go for a twenty-minute walk 3-5 times a week
  • Climb the stairs twice every day
  • Dance, bike, swim, run, wheel, stroll

30
Light
30
  • Spend at least one half hour each
  • day outside
  • When inside, spend time in well-lighted
  • spaces and near windows
  • Expose myself to supplemental full spectrum
  • light each morning for half an hour
  • Put the window shades up every day
  • Sit outside on a bench while I am having lunch

31
Sleep
31
  • Go to bed at 11 oclock every night
  • Get up at 7 oclock every morning
  • Avoid caffeine, alcohol and nicotine
  • Engage in quiet activities for at least a half
    hour before going to bed

32
Smoking Cessation
32
  • Limit smoking each day to five cigarettes
  • Avoid places where people are smoking
  • Gradually cut back on smoking by one cigarette a
    day
  • Avoid smoking
  • Remind myself of the health risks of smoking

33
Things to Avoid can include
33
  • Places
  • People
  • Foods
  • Substances
  • Activities
  • Thoughts

34
Controversial Wellness Tools
34
  • Drinking or using substances
  • Eating certain kinds of foods
  • Cutting
  • Smoking

35
35
  • You can think of more questions that you can ask
    the group that will help people think about
    possible Wellness Tools.

36
Activities to Help People Uncover More Wellness
Tools
36
  • Exchange listening
  • Internet exploration/online research
  • Resource books
  • Exploration - opportunities to try things
  • Having a good time
  • Note taking

37
37
  • Make copies of the final list of Wellness Tools
    to give to each group member.
  • Keep the original lists posted as people work on
    their Wellness Recovery Action Plans.

38
38
  • Review the Mental Health Recovery and WRAP Values
    and Ethics
  • http//mentalhealthrecovery.com

39
  • Build Your Own Wrap Online
  • Creating a Wellness Toolbox and other on-line
    mental health recovery and WRAP courses
  • WRAP resources and information
  • http//.mentalhealthrecovery.com

40
  • Your agency or organization can make "Build
    Your Own WRAP Online" and other mental health
    recovery on-line courses more readily available
    to its staff and the people it serves.
  • For more information, go to our partner
  • www.essentiallearning.com

41
  • For information on becoming a Certified WRAP
    Facilitator or having a WRAP training in your
    area, go to
  • www.copelandcenter.com

42
Live Question Answers
  • Please make sure to un-mute your line if you
    haven't already done so - the number code is in
    your invitation or on your control panel
  • To ask a question
  • raise your hand (click on the hand icon on your
    control panel), Katie Wilson will call your name,
    unmute your line, and you will be able to be
    heard by everyone on the call
  • OR type a question into the box

43
Thank You for Attending
  • We welcome your input on this and future
    webinars
  • A survey will be sent out, please fill it out as
    it provides us with valuable information for
    future programs
  • For more information
  • Mentalhealthrecovery.com
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