Lessons learned in 2013 - what life with WRAP has taught me

Before we enter 2014 I wanted to put my thoughts down on paper about how WRAP has helped me learn a few things this year.   For me WRAP isn't about the 12 page booklet I completed when I first completed  WRAP training.  Its so much more than that.  It has completely changed my outlook about life.  Here are some of my reflections from this year.

 

 

The past is an immovable object.  There is not a single thing I can do about the past.  Its gone and I can't change it.  There is no point in wishing things were different, or playing over and over again in my mind how I would have done things differently.  It is pointless, draining and very detrimental to my health.  I have to accept the past but learn to change the way I think about it. 

 

 

Its okay to ask for help

 

 

True friends are worth their weight in gold  (Thank you  - you know who you are x x x x)

 

 

 



 

I cannot control other people actions - I can only control my reactions.  Their actions is their Karma, my reaction is my Karma. 

 

 

 

Anger, although a normal reaction is not a healthy reaction.  Don't hold onto anger.

 

 

 

Everyone deserves a second chance - but not everyone deserves a third.

 

 

 

 

Don't let anyone else define you - you write your own story. 

 

 

 

Listening is the most powerful tool we have when battling with mental health issues.  Listen to yourself and afford others time to really be listened to.

 

 

 

 

Sometimes I don't know the right answer - that's ok.

 

 

 

There is always hope

 

 

 



 



WRAP really really  has enabled me to take control of my own life.  This is a very unusual feeling - and one that takes a while to get used to as anyone living with a long term condition will tell you that it sometimes feels like you are out of control of your own life.  But this year - especially the last 6 months I have really felt able to play an active role in my own life and own wellness.  WRAP has been a process that has enabled me to become very self aware, and as a result of this I feel much more in control of my own life.  It pulls together all my ways of managing and coping with the challenges life throws at me, and truly learn from them in order to move forward positively. 
 

2013 hasn't been the easiest of years and has seen some huge changes in my life.  But I am looking forward to moving forward and creating new positive memories.   My New Years Resolution for 2014 is quite simply to be happy and find something to smile about each day.
Wishing you all a happy, health and hopeful new year.  Donna x x x

WRAP Reflections

I have been thinking alot lately about Wellness Recovery Action Planning.  It has been a big part of my life this year.  I have facilitated many WRAP workshops this year and each one has been unique yet wonderful in its own way.  The people I have the pleasure of meeting and sharing stories with truly inspire me beyond words. Being around WRAP so much has made me ask myself ............do I practice what I preach?? 
This year has taught me that I mostly do but I don't always - but hey who does??   But what I have learnt is that when I do - it works. 
I have learnt a very very valuable lesson this year - your WRAP needs to change and adapt as you change and adapt.  My life changed tremendously this year.  Work changed, situations in my personal life changed, my health changed and home life as I have known it for 8 years changed when my youngest baby boy started school.  Strangely the one that hit me the most was the latter.  The other stuff  I could actively do something about but there was nothing I could do to stop my baby leaving and walking through the school gates in August.  I didn't fully understand why it was so difficult as I knew it was going to happen, and I was actually quite looking forward to some 'me time' during the day with plans of lying watching TV, lunch with friends etc .  But when the little man walked through those gates and I went home to my empty quiet house a sadness like I have never felt in along time engulfed me.  They say it takes one thing to push you over the edge - maybe that was the thing, who knows?? 
Anyway - I guess what I'm trying to say is that we can't always plan for how we feel, I don't have an action plan in place for every eventuality.  But what I did learn is sometimes I can't change what happens - I can only change my reaction to it.    For a few months there I was slipping down a hole that I didn't want to, regardless of trying to implement my wellness tools.  It took me until the end of November to realise that I needed some new ones. 
I also learnt that not every negative emotion needs a label.  The feelings I were experiencing were a completely natural reaction to a situation which was triggering for me - but I panicked because I didn't recognise fully that a trigger had occurred.  It was labelled depression as it persisted for more than 3 months and it was very unpleasant and distressing.  Funnily enough - anti-depressants didn't help. 
Now that I am thinking a bit more rationally I can see that the issue wasn't starting school - it was the fact that starting school signalled the end of my 'baby years' as I call them.  I cannot have anymore kids due to health issues and this was the real reason that I was so upset.  So  - new wellness tools implemented - weekly counselling sessions to talk through my thoughts and feelings, lots of 'big boy' fun activities,lots of family time and a new project to throw myself into has really helped.  There is no medication that can deal with these things for me, but I have learnt that I can deal with them when I look deep inside myself and find the answers - WRAP helps me to do that. 
I have made a lot of changes to my WRAP by reflecting on my recent period of feeling unwell.  Every experience really is an opportunity to learn
D x

A year in the life of a MacWRAP Facilitator

Taking some time to reflect on my journey with WRAP in the last 12 months.  Firstly I will say that I consider myself to be extremely lucky that delivering WRAP is the bulk of my 'work'.  It never feels like work because I love every moment of it.  Each and every WRAP that I have facilitated has been completely unique - the people I meet are unique and they inspire me so much.  They do say choose a job that you love and you will never work another day in your life - I think this is true :)
My journey with trying to embed WRAP in my local community has not been easy.  But slowly with perseverance and determination its starting to happen.  Here is a recap of the last 12 months activities:
7 WRAP Level 1 workshops facilitated
3 WRAP sessions facilitated as part of clinical trial via Stirling University
81 participants completed workshops
1 online WRAP Facilitation (numerous participants)
1 Twitter intro to WRAP
WRAP Blog
3 WRAP Awareness/Information Sessions Facilitated
2 Scottish Recovery Network WRAP Facilitator Network days
1 brand spanking new charity established to further embed WRAP in local community
Accepting Alliance Scotland Best Self Management Resource 2013 Award at Scottish Parliament on behalf of SRN Quality Assured WRAP Facilitators

And I'm very excited to say that in the next 12 months the following is confirmed:

4 WRAP workshops facilitated for local organisation Now Yer Talking - for anyone in the local community to access for free (for more info visit NYT website and give them a call http://www.nowyourtalking.org.uk/about.html )
12 monthly WRAP drop in sessions
2 Day WRAP workshop for University of West of Scotland 3rd year nursing students
WRAP for Carers in Lanarkshire (visit http://www.prtlcc.org.uk/ for more info or follow on twitter @Lan_carers )
Embedding WRAP in local communities in Lanarkshire via The Hope Café Lanarkshire SCIO44352

and in the pipeline................
WRAP delivery for Glasgow Caledonian University
WRAP delivery at Abertay University

Each and every WRAP that I deliver I give 100% and it's reflected clearly in the fantastic feedback.  I will try and post the feedback reports.  Some feedback:

“WRAP is a very powerful and useful tool for self management. I can only fully endorse that people are the experts in their own recovery. The Principles are a solid framework for effective use in recovery and maintaining wellness. The anticipatory and reflective part on crisis within this model is unique and important; reflecting the value of the individual. This tool has great potential on a professional and personal level.”

"I wish I had this years ago when my mental health was bad and I couldn’t find a way to break the circle"

"Wrap will be a positive influence in my life - it has given me new idea's and increased self awareness"

I'm excited and so very hopeful about the future with WRAP  - remember keep following #MacWRAP on twitter for WRAP info here in Scotland

#Winewednesday - Depression & Personal Responsibility

Today is 'wine Wednesday'.  This is the one 'school night' that I allow myself to sit down, relax and have a glass or two of wine.  When I completed my first ever WRAP I had wine right up there in my wellness toolbox - I enjoy it and it makes me feel good.  However - as I started to learn more about myself through living WRAP it became very obvious very quickly that wine wasn't always a wellness tool.  Infact  - more often than not it was an early warning sign - and could even be a trigger.
For example - how many of us have come in from a crap day at work and thought - I'll have a wee drink to relax??  Lots of us. Then before you know it you are having a 'wee drink' almost every night to 'relax'.  So - I now recognise that if I am feeling that I NEED to have a drink to relax - then its not a wellness tool - its an early warning sign that I need to be dealing with whatever is causing me to feel low, anxious or worried. 
It can also in itself be a trigger - especially in my experience if I am already feeling low.  Feeling the way I have been  lately - it is very tempting to reach for a glass - as it gives me that lovely cosy glow where the world doesn't seem to grey....................for about half an hour.  So my way of taking personal responsibility has been to create 'wine Wednesday' - the day where I allow wine to act as a wellness tool - and I do not allow myself to do any work of any sort past 7.30pm. 
I am glad to say that I feel as if things are on the up.  I'm still not 100%  - but i'm 73% which is better than 70 % for the last few weeks.
Onwards and upwards thanks to my pal WRAP :)

Hello Depression..............it's been a while

So.....a few months of teetering around early warning signs has progressed to the next level. As WRAP is such a personal and unique tool - my signs may seem strange to others - but are relevant to me.  I'm used to fluctuations in my anxiety levels - I know that this is a very very common symptom of Early Menopause.  I'm even used to dealing with fluctuations in mood - that are not necessarily reactive to the world around me.  I am - and always have been incredibly hormonally challenged.  There is lots of new studies out there that are showing that women like myself who experienced PMDD (Pre Menstrual Dysphoric Disorder) appear to have different brain wiring, that's the best way I can explain it.  And it is something that I have always known about myself as I respond very unusually to drugs that have absolutely no affect on others.  I'm convinced my brain wiring is a bit higgilty piggilty!! 
Anyway I have many early warning signs - but what my WRAP helped me to learn was that it's how long these go on for - and how intense they become that is the key to me managing any further decline.  So this low mood and higher than normal anxiety has been hanging about for a little bit too long for my liking, probably around 3/4 months now.  And I knew it was time to take action when I found myself wanting to stay in bed all day more than 2 or 3 times in the last few weeks.  Looking back I think it was triggered by a couple of things happening at once; losing my job suddenly and unexpectedly, finding out that people I thought were my friends and cared about me obviously didn't, and a few family things that I won't go into.  So I'm not 100% surprised that I'm where I am today but I would be lying if I said I wasn't a tad disappointed.  I work very very hard to stay well, I am very active in my own care and am very lucky to have a fantastic GP and circle of support.  So why have I succumbed to this low mood?  But then I get my sensible hat back on and remind myself to practice what I preach.  Depression can happen to ANYONE at ANY TIME.  Chuck Seasonal Affective Disorder into the mix and BOOM!!
The good thing is that this time I'm entering this battle with hope - as I know that things will get better.  I have already been very pro-active in taking personal responsibility for the things that I can - using my lightbox, removing all unnecessary stresses/anxieties, implementing lots of wellness tools.  And I have called upon my supporters to help me in the ways that they can.  I have made an appointment to talk with my GP about a plan of action. I am aware that this may involve taking a course of medication - so I have done my research and looked into what my options are (Education).    
I'm actually really interested to see where WRAP takes me with this episode - as this is the first time that I have reached this stage since I fully embraced WRAP into my life.  And WRAP definitely hasn't failed me - infact I'm pretty sure that it has saved me.  Heres to recovery :)

The #MacWRAP Rap

I'm in a happy celebrating mood...so time to share a world first!!  A WRAP RAP!! 
This was created by participants in one of our recent WRAP groups, and quite frankly we think it rocks!!!

THE WRAP RAP

CHORUS

AM NOT GOING DOWN

AM NOT GOING DOWN

 A FEEL LIKE A KING AM WEARING MA CROWN

VERSE 1

AM WALKING THE WALK

AM TALKING THE TALK

 BEEN TO WRAP SCHOOL

  WRAP’S MA RULE

SAT IN THE CLASSES

  LISTENED TO THE LASSIES

 SAID A LOT OF THINGS

 MADE OUR BELLS RING

EVERY DAY

AM GONNA SING

CHORUS

AM NOT GOING DOWN

AM NOT GOING DOWN

A FEEL LIKE A KING

AM WEARING A CROWN

 

AM NOT GOIN DOWN

AM NOT GOIN DOWN

A FEEL LIKE A KING

AM WEARING A CROWN

VERSE 2

                                                   STICKIN TO THE RULES

 USING THE TOOLS

FEEL REAL COOL

 BEEN TO WRAP SCHOOL

GONNA KEEP WELL

GONNA STAY WELL

GONNA TELL MA PAST TO GO TO HELL

 

REPEAT CHORUS TWICE AND IT’S A RAP;

 

VIP WRAP Lesson - NEVER give up!!!

Today when I opened up my emails I was delighted to see that WRAP has been shortlisted for Best Self Management Resource of The Year at The Alliance Scotland Self Management Awards. http://www.alliance-scotland.org.uk/news-and-events/events/month/10/year/2013/cat/0/awareness/0/
I nominated SRN Quality Accredited WRAP for this category as I know that WRAP has the capacity to change lives.
Since I welcomed WRAP into my life, I have learnt to focus on my wellness.  I am so passionate about it that I want to ensure that anyone who wants to access WRAP can - very difficult in this financial climate, where organisations do not have funding etc.  
I have found embedding WRAP particularly difficult in Lanarkshire where I live, I have faced some quite strong resistance to spreading WRAP in Lanarkshire, some of the reasons have been financial but many have not.   But when you believe in something as strongly as I believe in WRAP - you don't just walk away from it.  My Nana used to say "where there is a will there is a way", and I'm working on that way as we speak!!
My journey with embedding WRAP has in many ways reflected my own recovery journey.  There have been times in the last year  that I have felt like throwing in the towel.  I have used the phrase 'banging my head against a brick wall' many times.  But each time I facilitate another WRAP I am reminded of the reasons that I don't give in,  and its quite simply this: WRAP CHANGES LIVES.  I have experienced it myself and I have seen it over and over again with the people that I am privileged to work with. 
So this blog is to say thank you to everyone who is out there spreading the word about WRAP, and a special shout out to Scottish Recovery Network for continuing to support WRAP facilitators and provide the Quality Assurance Scheme.  Thanks for helping me find walls with holes in them :)

WRAP Lesson number 4: There is always HOPE

Sometimes it's just a tiny glimmer - maybe even just a flicker of light, but WRAP has helped me to see that it's always there.  Hopeless to me is the opposite of hope - and hopeless is how I have felt in my darkest moments.  In the past I wouldn't reach out and ask for help, but now I do.  Sometimes we do need others to see hope for us when we can't see it for ourselves.  For the last year I worked as a peer support worker and it became so very clear how important hope is in recovery.  And more importantly how special the ability is to be able to hold someone's hope for them.  Just hold that tiny little glimmer so gently as you would a candle that was about to go out.  Guard it - create a windbreak for it with all your positive thoughts and feelings and allow it to pick up momentum.  And then eventually it will become a bigger flame and may not even need you to guard it.  Remind the people that you support that thee is always hope.
Hang
On
Pain
Ends

What WRAP has taught me - lesson number 3 'I can't control other peoples actions - only my reactions to them'

Human beings are the most wonderful creation, and there is nothing I love more than spending time with other people.  I'm in the line of work that I'm in because I am a people person.  However - there are times in life where sadly others have the ability to really hurt - even damage us, by their words and actions. 
When I deliver WRAP I spend a fair bit of time talking about self esteem - and how low self esteem can affect us, particularly in relation to being able to advocate for ourselves.  I'm going to use Robbie Williams as an example here.  Take a look at the words to his song Hello Sir (apologies for the sweary words!) :
Hello Sir"
Hello Sir, remember me?
I'm the man you thought I'd never be
The boy who you reduced to tears
Lad called 'thingy' for six whole years.
Yes, that's right, my name's Bob
The one who landed the pop star's job
The one you told, look don't touch
The kid who wouldn't amount to much.

Well, I'm here and you're still there
With a fake sports car and receding hair.
Dodgy Farah trousers that you think are smart
Married to the woman who teaches art.

Married to the life, married to the school
I wanna sing and dance Sir; now who's the fool?
Sing and dance, you thought I was barmy
Settle down thingy, join the army.

And who are you to tell me this?
The dream I want I'll have to miss
Sir is God, he's been given the right
To structure lives overnight.

Now I know life's true path
Tanks and guns that'll be a laugh
No, not me I'm a mega civilian
I won't lead my life riding pillion.

But thanks for the advice and I'm sure it'll do
For the negative dickheads just like you.
As for now I've a different weapon
Stage and screen is about to beckon.

And here I sit in first class
Bollocks Sir, kiss my arse...

This teacher obviously did not fill Robbie Williams head with positive thoughts and feelings, and perhaps that is reflected in some of the issues that Robbie has had over time?  But..............Robbie has gone out there and he pursued his dream, he didn't let this negativity stop him.

There have been times in my life where people have hurt me, doubted me, upset me, made me angry.  I have not always responded in the best way, and on many occasions I have given away hours and hours - perhaps even days/weeks of my precious brain space worrying, being angry or even trying to 'get even'.
This was one of the light bulb moments for me when I participated in WRAP (took me a bit longer to put it into practice though - hey I'm only human!)

I CANNOT control others peoples actions - but what I can control is my reaction to them. 
I can choose to argue back or I can choose to walk away. 
I can choose to absorb the negativity - or I can choose to let it brush off me.
I can choose to hang around people who make me feel negative - or I can choose to move on.
I have choices, and it's up to me what choice I take. 

And in the words of Robbie Williams and also my best friend and very wise co-facilitator - I have decided that some people can kiss my asse :)
I care deeply about the people who matter to me, and the other people who wish to bring me down - they no longer matter :)

My Little Wellness Tool is off to school, A Mothers Letter To The World

Well, my little wellness tool is off to school tomoz.  I cannot quite believe how fast the last 5 years have gone.  I will miss him - the house will be very quiet and i'm not sure that I do quiet!!
So here's one for any peeps out there feeling the way I do today
A Mother's Letter To The World
Dear World:
My son starts school today. It's going to be strange
and new to him for a while.
And I wish you would sort of treat him gently.
You see, up to now, he's been king of the roost.
He's been boss of the backyard.
I have always been around to repair his wounds,
and to soothe his feelings.
But now-things are going to be different.
This morning, he's going to walk down the front steps,
wave his hand and start on his great adventure
that will probably include wars and tragedy and sorrow.
To live his life in the world he has to live in will require
faith and love and courage.
So, World, I wish you would sort of take him by his young hand
and teach him the things he will have to know. Teach him-but gently, if you can.
Teach him that for every scoundrel there is a hero;
that for every crooked politician there is a dedicated leader;
that for every enemy there is a friend.
Teach him the wonders of books.
Give him quiet time to ponder the eternal mystery of birds in the sky,
bees in the sun, and flowers on the green hill.
Teach him it is far more honorable to fail than to cheat.
Teach him to have faith in his own ideas,
even if everyone else tells him they are wrong.
Teach him to sell his brawn and brains to the highest bidder,
but never to put a price on his heart and soul.
Teach him to close his ears to a howling mob...
and to stand and fight if he thinks he's right.
Teach him gently, World, but don't coddle him,
because only the test of fire makes fine steel.
This is a big order, World, but see what you can do.
He's such a nice little fellow.
...Author Unknown

WRAP Lesson 2 - 'I can't control what happens to me - but I can control my reaction to it'

'I can't control what happens to me - but I can control my reaction to it'
This realisation was a huge turning point for me on my recovery journey.  This realisation that I cannot possibly control everything.  I now see that I had big issues with trying to control things that were totally out of my control - thus leading to heightened levels of anxiety, paranoia and worry.   I feel that this was a natural reaction for me - as I spent so many years feeling totally out of control, being controlled by my monthly cycle.  So it was only natural that I felt the need to take control in other ways.  But thankfully I have now adopted the above mantra.  Yes I still worry and try and plan - but I no longer NEED to plan or be in control of the future.  I'm much more relaxed and laid back now, and generally take each day as it comes. 
I am also now a firm believer that in my life everything seems to happen for a reason.  For example in April this year I lost my job quite suddenly.  It was not only a massive shock but also a big Trigger for me.  I immediately turned to my WRAP plan and made sure that I was taking extra care of myself, utilising my wellness tools and calling on the help of my supporters.  At the time it was one of the worst thing imaginable for me, my biggest triggers apart from my hormones are family upsets, illness and finance/work issues.  But fast forward - here I sit in August a much happier person.  I have had time to rethink my career plans and have had the courage to follow my dream of setting up my own charity (watch this space).  I have managed financially, it's not been easy but its amazing how you manage when you need to.  And most importantly I have had 6 wonderful fun filled weeks with my beautiful boys before my youngest starts primary 1.   We have been camping, skiddling in burns catching tiddlers, making campfires and playing dominoes - all these simple things have given me so much pleasure.  I have many new wellness tools in my WRAP now!! So in the end I'm rather pleased that I lost my job - it's definitely been for a reason. 
Also - I never in my wildest dreams would have picked the career path that I am now following, it has been my own experiences of mental health challenges that have brought me here.  I remember someone asked me if I could remove everything that has happened to me would I??  Of course I wish I hadn't experienced the hurt and pain, and hadn't caused others hurt and pain - but I reckon I wouldn't change it because my experiences have shaped who I am today - and you know what I quite like myself these days :)
So yes WRAP has taught me this valuable lesson - it also taught me lesson number 3 'I can't control other peoples actions - only my reactions to them'
Speak Soon
Donna :)

Reflections on WRAP, 4 years on

The last few months I have spent a lot of time reflecting on a lot of things.  One of my ways of dealing with a 'full head' is to literally empty it out onto paper.  I have many little notebooks full of scribbles, and I have decided its time to share some of those scribbles. 
It is 4 years this weekend since I had surgery which meant that I gave up my fertility.  This wasn't an easy decision to take, but having suffered with Pre Menstrual Dysphoric Disorder for 10 years it was a decision that I had to take - or I am not sure that I would be here writing this blog.  (if you wish you can read more about my journey here  - http://www.scottishrecovery.net/Latest-News/behind-closed-doors-new-personal-story-of-recovery.html  and if you recognise yourself in the story you can get help and support here http://pms.org.uk/
So I'm 4 years down the line from surgery and I now manage Early Menopause - which although compared to PMDD is a walk in the park - EM still throws challenges my way.  Just for reference - I carried out a survey recently with 100 ladies living in Early Meno to see what were the most troubling symptoms.  Right up there at the top alongside flushing was anxiety and depression, with an approximate 60% of ladies struggling. 
I digress - apologies.  Anyway, the reason I am so passionate about WRAP is because for the last 4.5 years WRAP has undoubtedly enabled me to keep myself well.  I first came across WRAP 3 months before my surgery, and I used it as a planning tool to help me prepare for how I may feel in the run up to, and after my surgery.  I shared it with my family and friends - sharing with them the early warning signs to look out for and all my wellness tools so that they could encourage and support me post op.  Yes my WRAP plan started out in a book, but it now lives within me.  Quite simply it has become a way of life for me.  I always advocate that WRAP is for anyone interested in Wellness, and quite simply it is.  I was determined 4 years ago that I wanted to start living well, enjoying life and stop that horrible feeling of just treading water.  WRAP has enabled me to do this by giving me priceless insight into myself and a tool to manage the ups and downs safe in the knowledge that I am in control.
The last 4 years have not all been plain sailing, infact far from it.  This last year especially has been a difficult one with a lot of challenges thrown my way - but I am moving onwards and upwards thanks to my WRAP.  I will share with you over the next few weeks some of the lessons that I have learnt, and how WRAP has helped me.
Lesson 1 - WRAP is for anyone who wants to live well

Wellness Toolbox

A brief look at your Wellness Toolbox.  In here you keep things that are wellness tools for you.  Wellness tools are things that make you feel better when you do them.  A couple of common examples are calling a friend, going for a walk, relaxing bath, music.  In addition it may not be something that you actually enjoy doing - but something that you feel better after its done ie doing the ironing.  We also have our Daily Maintenance Plan in the Wellness Toolbox.  This is a list of the thing's that you HAVE to do on a daily basis to feel well.  Examples may be eat 3 meals a day, take medication, make sure I get outdoors for a while.  Then we can add in our optional extras - things we don't need to do every day but if we do them on a regular occasional basis they make us feel good - perhaps a haircut or a day trip.
As with every part of WRAP - it is unique to you.  Go on, have a think about what you

Whats within a WRAP Plan??

A WRAP plan consists of the following

• A Wellness Toolbox
• A Daily Maintenance Plan
• Triggers and Trigger Action Plan
• Early Warning Signs and Early Warning Signs Action Plan
• When Things are Breaking Down and Action Plan
• Crisis Plan
• Post Crisis Plan 

I'm having a #Wellness tool next week - a holiday yipee so on my return we will have a look at each section of the plan - see you all on the 1st July :)

Wellness Recovery Action Planning - The Self Management Tool

So we have covered the 5 key concepts of WRAP - the foundations of Recovery : Hope, Personal Responsibility, Education, Self Advocacy and Support.  Now we move onto the body of WRAP.  Remember this is just an introduction to WRAP - I won't be going into great detail.  WRAP is best facilitated in a group setting, and shoud always be delivered by peer facilitators - individuals who use WRAP within their own lives and can demonstrate how it helps them maintain wellness and manage illness.  here in Scotland the Scottish Recovery Network www.scottishrecovery.net have issued this statement:

"We endorse WRAP as a powerful tool for promoting wellness and recovery and we adhere to its underlying values and principles, as described by the Copeland Centre.  we believe WRAP is best shared in group settings and that sessions should be led by a trained facilitator."

In Scotland SRN have developed a Quality Assurance Scheme to ensure that WRAP is delivered to a high standard.  I am proud to say that I am a SRN Quality Accredited WRAP Facilitator.

Support - essential for Recovery

They say it takes a village to raise a child - I think it takes a village to recover.  Experiencing mental health challenges can make people feel extremely isolated.  The concept of support may seem alien to some - but WRAP encourages you to think outside the box when it comes to support.  Support comes in many shapes and forms, from family and friends to online forums and telephone helplines.  WRAP encourages you to reach out and ask for support when required (it helps you to also identify when its required).  I don't know about you - but the more unwell I become the less able I am to ask for support - so making a WRAP plan whilst you are well which tells your supporters the signs to look for when you become unwell for me really helps. Support continues to play a huge role in my wellbeing, and alot of my support comes via a peer support forum.  Again exercise caution when using online forums - but they can be an excellent source of support. 

What do we mean 'Education' and why is it important for Recovery?

I don't know about you but when I first heard that Education was a key concept of WRAP I thought that it meant 'formal' education - ie get yourself onto a college course or something.  But through our discussions within WRAP it quickly became clear that it means something much bigger and wider.  For me education has played a large part in my recovery journey in the sense that I have had to educate myself about myself!!!  For me - in order to take control - I had to learn about my illness and treatments available.  I had to learn what suport groups were out there to help me on my journey.  I spent alot of time researching specialist doctors - and then a lot of time advocating for right to be seen by these specialists.  Further down my road to recovery I had to spend alot of time just getting to know myself again.  I had lost myself in alot of ways - and I didn't know who I really was anymore.  This part wasn't easy - it was quite difficult for me to look at myself closely - but it has been worth it in the long run.  I know have a much stronger sense of 'me' - who I am.
The world is your oyster when it comes to education these days - there is so much information available out there via the web - but pick your sites carefully and always exercise caution.

WRAP - Another Key Concept - Self Advocacy

 Self Advocacy played a huge party in my recovery and continues to help me to live well.  I had to figure out what I wanted/needed to help me.  Then I had to tell someone.  Now that sounds pretty simple but when your confidence and self esteem are very low and your anxiety and paranoia are very high - its not so easy let me tell you.  I realised that I had hope that things could get better, so I had to take the personal responsibility to actively ask for what I wanted/needed.  Gillian my co-facilitator has a saying "we don't have glass heads - unless we tell people they have no idea of whats inside it".  Very true and very wise Gillian :) 
At the start I needed alot of support to self advocate - I would take my husband along with me to my appointments, I would write things down (very useful tool if self advocating with medical staff - I still ask for my letters to be included in my files).  Now I have an excellent realtionship with my GP who supports me with making informed choices around medication to help me manage my long term health. Sometimes I think I'm very lucky to have a GP like this - and I am; but when reflecting I realise that the reason we have this open relationship of mutual respect and trust, is because I put a lot of effort into showing that I meant business when it came to my health care needs.  And I'm glad I did as it has paid off.
If you find self advocacy hard - enrol some supporters.  we are very lucky in the UK to have good Independant Advocacy Services.  If you feel you need support to have your voice heard find out about Advocacy services in your area. 

Personal Responsibility and WRAP

When I was introduced to WRAP there were alot of things happening in my life that were outwith my control.  But what really hit a chord with me about WRAP was how I could take control of situations if I wanted to.  The realisation came that although I couldn't change the things that were happening to me - I could change my actions and reactions.  This was tricky at first - as sometimes it was easier to blame other people, situations for my behaviours.  On that note - I personally do not now see taking responsibility as the same thing as taking the blame - blame is negative, taking personal responsibility is positive.

 When I was unwell  sometimes it was easier for me to literally lie down to my illness than it was to stand up and fight it.  But reflectiong back - I had the HOPE that things would not always be as they were - that there was more to life than this constant battle I was having with my body.  So I had to take PERSONAL RESPONSIBILITY for my actions - actively seek out help to change my behaviours and minset.  The physical issue of PMDD was outwith my control - I had to learn to accept that but also to take control of the other aspects.  I actively sought help to change my mindset, I used counselling and also hypnotherapy.  I chose to have the 'half full cup' approach rather than 'the half empty' one.  I chose to focus on the positives in my life, my family, my work.  I took those decisions - therefor I took PERSONAL RESPONSIBILITY.  I also spent alot of time EDUCATING myself on my condition, seeking out the best specialist support.  EDUCATION is the next key concept in WRAP, which I will explore over the next few days.

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