August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
You may feel that you are ready to start working, return to work, work more hours, change jobs or make some other changes in your work situation. If so, you may want to develop a special Wellness Recovery Action Plan to address these issues, or you may want to include them in a WRAP you have already developed for yourself or one you plan to develop.
Answering the following questions and reviewing the sample WRAP for work may help you with this.
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Questions you may want Questions you may want to consider if you are not to consider if you are not working:working:
What would be my ideal job?
How many hours a day and how many days a week can I realistically work?
How much can I work and still be able
to do the things I know I need to do to keep myself well?
Do I need regular hours or would a flexible schedule be better for me?
Is it really the best thing for me to do right now?
Why do I want to work? How would it benefit me?
How do I know I am ready to work?
What are the special talents, abilities,
and experience that I would bring to a job?
Continued
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Do I need more education or training to get the job I want? If so, how could I make that happen?
Would I prefer to be self employed or to work for someone else?
What accommodations would I need
from an employer to be able to work?
What would I tell employers about my mental health related issues?
Can I share a work space with others or do I need private space to work?
Could I consider working for someone else from my home?
How would getting a job affect my family life, social life and other responsibilities?
What changes do I need to make in my life in order to be able to work? How can I make these changes?
Continued
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Do I have transportation to get to a job site? If not, what could I do about it?
Will I need new or different clothes if I have a job? If so, how can I get them?
What resources are available in the community that would help me find and keep a job?
What will I do to take care of myself
when I am working
How I will relieve work related stress?
How I will know when I can’t work?
How I will know when it is not the right job for me or when I need to change jobs, work fewer hours, or quit? How will I make these changes happen?
Who can assist me and support me as I look for work and begin working?
Continued
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
What steps do I need to take to find work that suits me? For instance, I could:
Contact a vocational rehabilitation or employment counselor
Enroll in a training or educational program
Visit the local Employment and Training office
Take some skills or aptitude tests
Talk to some of my supporters to get their feedback
Gather information on child care and transportation options
Contact potential employers
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
What changes do I need to make in my current work situation and why do I need to make them?
Am I ready to make these change?
How could I make these changes?
Does the job I have now make my life better or more difficult?
If my job makes my life more difficult, what could I do to change that?
Do my employer and the other employeestreat me well? If not, what can I do to change that?
Be advised: Many people who try to doshift work or work at night find it causes an increase in troubling and distressing symptoms. If you are in such a position and are having a hard time, this may be the reason. You may want to avoid such positions or have your work schedule modified.
Changing Your Current Changing Your Current Work SituationWork Situation
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
(Sample(Sample))
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Below is a list of possible work related wellness tools. You can think of many others.
Getting to bed by 10 PM on work nights
Getting up at 7 AM on work days
Getting my clothes ready for work
Buying clothes
Arranging transportation
Making lunch and snacks
Relaxation and stress reduction techniques
Talk to my employer
Talk to my co-workers
Talk to a supporter
Talk to my vocational rehabilitation counselor
See my counselor
Call my health care provider
Arrange child care
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
How I work when I am wellHow I work when I am well
I get to work on time
I usually stay focused
I am able to work together with my co-workers
I can accept kind criticism
I am flexible and easy to work with
I am:
responsible
creative
can make good decisions based on common sense
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Things I need to do every Things I need to do every day to stay well when I day to stay well when I am am working:working:
Get to bed at 11 pm and get up at 7 am
Eat a healthy breakfast and dinner
Pack my lunch and lunch for the children
Set out my clothes for work the night before
Take a shower and dress
Do at least two stress reduction exercises each day
Transport children
Do everything on my personal Daily Maintenance Plan
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Things I might need to do:Things I might need to do:Buy bus tickets
Get the car fixed
Get gas in the car
Buy groceries
Call my health care provider
Do the laundry
Buy some new clothes
Arrange an appointment with a care provider or family member
Set up an appointment with a vocational counselor
Check in with my vocational counselor about my benefits
Peer counsel
Meet with my bosss
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
List those things that if they happened at work or were in some way related to work might upset you.
Having a disagreement with a co-worker
Making a big mistake
Being corrected by your employer
Being notified that benefits are being decreased
Losing child care
Equipment break-downs
Sexual harassment
Stigma
Being passed over for a promotion
Having too much to do
People at working not getting along well with each other
Missing breaks
Transportation problems
Being late
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Triggers Action PlanTriggers Action Plan
If I am triggered, depending on the trigger I might:
Take a five minute break and do some deep breathing
Speak to my employer
Contact my voc rehab counselor
Speak to co-workers
Arrange to have dinner with a supporter
Do extra stress reduction exercises
Take a day off
Arrange an appointment with my counselor
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Not looking forward to going to work
Not wanting to go to work
Being late
Falling behind in my tasks
Anxiety
Irritability
Difficulty doing what I need to do
Messy work space
Cry easily
Inability to concentrate
Forgetting things
Losing things
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Early Warning Signs Early Warning Signs Action PlanAction Plan
If I notice several of these early warning signs I will do the following:
Take a personal day and do something or several things I really enjoy
Spend time doing only relaxing or fun things in the evening
Talk to a supporter each day
Peer counsel once a day
Do a focusing exercise
Arrange a special visit with my counselor
Ask for help with specific tasks
Temporarily shorten my work hours
Negotiate job changes
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
The following signs will let me The following signs will let me know that I am feeling much know that I am feeling much worse:worse:
Feel like I am dragging myself to work
Miss the bus three days in a row
Fighting with my co-workers
Very irritable
Making many mistakes
Unable to stay focused on my work for more than a few minutes
Taking unsafe risks
Unable to pay attention when others are talking to me
Can’t read
Feeling very anxious
Sweating excessively
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
When Things have Gotten When Things have Gotten Much Worse Action PlanMuch Worse Action Plan
If I notice several signs that things have gotten much worse I must do all
of the following:Arrange to take at least three
days off
Discuss my situation with my employer
Talk to my vocational counselor
Talk to my care provider
Each day at least:
One Peer counseling session
Two focusing exercises
Spend at least two hours each day doing things I enjoy
Consider making some job changes— take action if appropriate
If necessary, contact my state agency of protection and advocacy
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
If you are in a crisis, ask your supporters to assist you and to follow the crisis plan in your personal WRAP
Be sure the plan tells them to contact your employer, who you want to contact your employer and what you want them to tell your employer. You may want them to call her or him with updates as you feel better.
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
After you have been in a crisis and have been out of work for some time, you may have to carefully consider if, when, and how you will return to work.
Questions you might need to ask yourself include:
What role did work play in causing
this crisis?
Is there something about the work I need to change?
Do I need to talk to my employer to negotiate some changes in my work?
Do I need to work fewer hours?
Should I resign and look for a different job? If so, how should I proceed?
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
In the timetable for resuming In the timetable for resuming responsibilities section of your responsibilities section of your personal WRAP, you could plan personal WRAP, you could plan something like the following (you something like the following (you may need to revise this plan as may need to revise this plan as you proceed):you proceed):Responsibility:
Going back to work
Who has been doing this for me:
My co-workers have taken over my data entry work and Susan took responsibility for my classes
While I am resuming this responsibility I need:
To be sure I do everything on my
Daily Maintenance Plan
My spouse to continue doing my household chores
Full time child care
Continued
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Plan for resuming workThree days after I determine I
am in the post crisis stage, I will go back to work for 2 hours a day for five days
For one week go back to work half time
For one week work 3/4 timeResume full work schedule
August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 05357-0301 www.mentalhealthrecovery.com
Check out the following resources Check out the following resources which may give you guidance and which may give you guidance and help answer your work-related help answer your work-related questions.questions.
Your public library
The internet: If you do not know how to use the internet, or do not have the needed equipment, most libraries now have computers you can use and can help you learn how to use the computer and access the internet.
Your State Department of Employment and Training
Vocational Rehabilitation Services
National Rehabilitation Information Center
ABLEDATA Database of Assistive Technology
8455 Colesville Road Suite 935Silver Spring, MD 20910-3319
V/TT: 800/227-0216 or 301/589-3563