What Is WRAP?
The Wellness Recovery Action Plan™ (WRAP) is a practical, self-directed system that helps people take charge of their mental health and overall wellness.
It was originally developed by people living with mental health challenges. Today, it is used worldwide by individuals managing:
Alcohol use disorder
Substance use disorders (including opioids, stimulants, cannabis, and prescription medications)
Depression
Anxiety
Bipolar disorder
Trauma-related conditions
Chronic stress
Co-occurring mental health and substance use conditions
WRAP is based on one powerful idea:
You are the expert on your own wellness.
WRAP helps you:
Prevent or reduce troubling feelings and behaviors
Increase personal empowerment
Improve quality of life
Achieve personal goals
Reduce relapse risk
Build structure and emotional safety
It is flexible and evolves as your life changes.
⚖️ Important Medical Disclaimer
This educational guide is for informational purposes only and does not replace professional medical, psychiatric, or addiction treatment advice.
If you are experiencing:
Alcohol or drug withdrawal symptoms
Thoughts of harming yourself or others
A medical or psychiatric emergency
Please contact local emergency services immediately or seek professional medical care.
If you are outside the United States, use your country’s emergency number or national crisis line.
WRAP is a self-management tool, but serious withdrawal (especially from alcohol, benzodiazepines, or certain sedatives) can be life-threatening and requires medical supervision.
🧰 The 7 Core Sections of WRAP
1️⃣ Wellness Toolbox
Your Wellness Toolbox is a personalized list of tools, supports, and activities that help you feel stable, grounded, and strong in recovery.
Examples include:
Calling or messaging sober friends
Attending recovery meetings (AA, NA, SMART Recovery, Refuge Recovery, etc.)
Journaling or writing gratitude lists
Creative outlets (music, art, cooking, building)
Exercise and movement
Sunlight and fresh air
Structured daily routines
Therapy appointments
Breathwork or meditation
Sleep hygiene practices
For people in recovery from addictive substances, your toolbox may also include:
Urge surfing techniques
Delay and distraction strategies
Removing substances from your environment
Blocking dealer contacts
Medication-assisted treatment (MAT) if prescribed
Accountability partners
👉 Your toolbox should feel practical, not theoretical. If you won’t actually use it, it doesn’t belong in the toolbox.
2️⃣ Daily Maintenance Plan
This section defines what “well” looks like for you.
✨ How I Feel When I’m Well
Describe your normal baseline state:
Clear-headed
Sleeping 7–8 hours
Eating regularly
Managing responsibilities
Communicating calmly
Not obsessing about substances
📅 Daily Must-Do Activities
These are non-negotiables for stability:
Take prescribed medications as directed
Eat balanced meals
Drink water
Connect with one safe person
Practice one recovery habit
Avoid high-risk environments
📆 Weekly / Monthly Activities
Examples:
Therapy sessions
Support group meetings
Financial check-ins
Deep cleaning living space
Medical appointments
💛 Special Self-Care Boosters
Things that elevate your mood:
Watching a comfort show
Taking a long walk
Visiting nature
Reading recovery literature
Listening to recovery podcasts
For alcohol or drug recovery, consistency is protection. Routine reduces impulsivity and emotional volatility.
3️⃣ Identifying Triggers
Triggers are external events that increase emotional distress or craving.
Common triggers in recovery:
Arguments or conflict
Financial stress
Work pressure
Isolation
Celebrations involving alcohol
Bars, parties, clubs
Certain friends or locations
Social media content
Grief or anniversaries
Triggers do not cause relapse. They activate vulnerability.
For each trigger, ask:
What does this make me feel?
What thoughts show up?
What is my action plan?
Use your Wellness Toolbox to respond early.
Examples:
If I get into an argument → I will take a 20-minute walk before responding.
If I feel lonely → I will message someone in recovery.
If I pass a liquor store → I will change routes.
4️⃣ Early Warning Signs
These are subtle internal changes that happen before relapse or emotional crisis.
Examples:
Irritability
Restlessness
Trouble sleeping
Romanticizing past substance use
Skipping meetings
Avoiding supporters
Increased anxiety
Overworking or isolating
“I’ve got this under control” thinking
These signs often appear before alcohol or drug use resumes.
The earlier you respond, the easier recovery feels.
List:
✔ Must-Do Actions
Call sponsor or support person
Attend extra meeting
Increase therapy contact
Remove access to substances
➕ Optional Actions
Journal about cravings
Exercise
Practice grounding exercises
5️⃣ When Things Are Breaking Down
This is when symptoms intensify.
Examples:
Strong cravings
Obsessive thoughts about using
Emotional outbursts
Missing work or obligations
Risky behavior
Withdrawing from support network
Increased depression or hopelessness
For some substances — especially alcohol, benzodiazepines, and opioids — relapse can quickly become medically dangerous.
Immediate actions may include:
Staying with a safe person
Removing access to money or transportation
Contacting a treatment provider
Increasing recovery meetings
Taking prescribed MAT medication if applicable
Rest and structured supervision
This stage is not failure. It is a signal to increase support.
6️⃣ Crisis Plan
A Crisis Plan is used when you cannot safely manage your own decisions.
This may include:
Active relapse
Severe withdrawal
Suicidal thoughts
Psychosis
Extreme emotional dysregulation
Your Crisis Plan should clearly outline:
🚩 Signs of Crisis
Behaviors or symptoms that show others you are not safe.
👥 Support Team
People who can make decisions temporarily.
🚫 People to Avoid
Those who increase stress or risk.
💊 Medications & Treatments
What you take
What has worked
What has not worked
Allergies or contraindications
🏥 Treatment Facilities
Preferred and avoided centers.
🏠 Community Care Plan
How to stay safe at home if possible.
🛑 Danger Plan
Steps to protect yourself or others if behavior escalates.
For alcohol or sedative withdrawal, emergency medical care may be necessary. Severe withdrawal can cause seizures, delirium tremens, or death. Never attempt unsafe detox alone.
7️⃣ Post-Crisis Plan
Recovery does not end after crisis.
This section helps you:
Identify when you are stable again
Resume daily structure
Strengthen protective habits
Reflect on lessons learned
Update your WRAP
Questions to reflect on:
What warning signs did I miss?
What worked?
What needs strengthening?
What lifestyle changes are necessary?
Recovery grows through reflection, not shame.
Using WRAP Effectively
Spend 15–20 minutes daily reviewing your plan.
Update it as your life changes.
Share your crisis plan with trusted supporters.
Treat it as a living document, not a one-time worksheet.
Revisit it after stressful life events.
WRAP is not about perfection. It is about early response and steady progress.
WRAP & Addictive Substances: Why It Matters
Addictive substances — including alcohol, opioids, stimulants, cannabis, nicotine, and prescription sedatives — impact:
Brain reward systems
Stress response
Impulse control
Emotional regulation
Sleep cycles
Memory
Decision-making
Because substance use disorder is both behavioral and neurological, relapse prevention requires:
Structure
Anticipation of risk
Emotional awareness
External accountability
Early intervention
WRAP provides all of these in one structured plan.
Summary: What WRAP Gives You
WRAP empowers you to:
Take control of your health
Recognize early warning signs
Prevent relapse
Reduce crisis severity
Recover safely
Learn from experience
Build long-term stability
Recovery is not about willpower alone.
It is about planning, support, awareness, and action.
You are not powerless.
You are not alone.
You are capable of building a life that supports your sobriety.