Wellness Recovery Action Plan
A structured plan based on WRAP for staying well day to day, catching trouble early, and knowing exactly what to do if a crisis builds, all in your own words.
About this tool
The Wellness Recovery Action Plan, known as WRAP, is a self-management approach developed by Mary Ellen Copeland and a group of people living with mental-health challenges. It is one of the most widely used recovery tools in the world and is listed in the US national registry of evidence-based programs. At its heart is a simple, empowering idea: you are the expert on yourself, and a plan written in your own words, while you are well, can guide you through the times you are not.
WRAP is built in layers. You start with a Wellness Toolbox of things that help you feel good, then describe what you are like when you are well. From there you map your triggers, your early warning signs, and the signs that things are breaking down, pairing each stage with concrete actions. Finally you build a crisis plan that tells supporters what you want, and what you do not want, when you cannot speak for yourself. The whole thing keeps you in the driver's seat of your own care.
The power of WRAP is in catching difficulty early. By naming your triggers and the first subtle signs of trouble, you create chances to act while you still have options, long before a full crisis. Many people find that the act of writing the plan is itself clarifying, and that sharing it with a trusted person or a clinician makes their support far more effective.
This worksheet walks you through the core WRAP sections. Take your time, and revisit it as you learn more about what keeps you well. Everything you write stays in your browser and is never uploaded or stored. The PDF is generated on your own device.
- Copeland ME. Wellness Recovery Action Plan. Peach Press; 1997.
- Cook JA, et al. Results of a randomized controlled trial of mental illness self-management using Wellness Recovery Action Planning. Schizophr Bull. 2012;38(4):881-891.
- 988 Suicide and Crisis Lifeline. Substance Abuse and Mental Health Services Administration (SAMHSA).
Wellness Recovery Action Plan FAQ
What is a Wellness Recovery Action Plan (WRAP)?
WRAP is a self-management plan, developed by Mary Ellen Copeland, that you write in your own words. It covers what keeps you well day to day, your triggers and early warning signs, and a crisis plan, so you can act early and guide your own care.
Is WRAP evidence-based?
Yes. WRAP is listed in the US national registry of evidence-based programs, and a randomized controlled trial found it improved symptoms, hope, and quality of life for people managing mental-health conditions.
Who is WRAP for?
Anyone who wants a clear plan to stay well and manage ups and downs, including people living with depression, bipolar disorder, anxiety, or other ongoing challenges. You can build it on your own or with a clinician or peer supporter.
What if I'm in crisis right now?
Use the crisis plan section and reach out for help. In the US, call or text 988 for the 988 Suicide and Crisis Lifeline, or text HOME to 741741 for the Crisis Text Line. If you are in immediate danger, call 911 or your local emergency number.