August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 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 Questions you may want to consider if you are not 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  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  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  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  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 employees treat me well? If not, what can I do to change that?  Be advised: Many people who try to do shift 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 Work Situation

August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT (Sample)

August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 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 How 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 Things I need to do every day to stay well when I am 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 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 s  Meet with my boss

August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT 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 Triggers 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  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 Early Warning Signs Action 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 The following signs will let me know that I am feeling much 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 When Things have Gotten Much 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 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 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 In the timetable for resuming responsibilities section of your personal WRAP, you could plan something like the following (you may need to revise this plan as 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 Plan for resuming work Three 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 time Resume full work schedule

August, 2002 Developed by Mary Ellen Copeland PO Box 301, West Dummerston, VT Check out the following resources which may give you guidance and help answer your work-related 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 935 Silver Spring, MD V/TT: 800/ or 301/