Daily Maintenance Plan (for Crisis Prevention)
Trigger Scale: (0/5) 
This is a personalized “Daily Maintenance Plan” to help me stabilize my mental, physical and spiritual health. I prefered to keep mine simple and short. While I made it specifically for myself, it might help you get started on your own:
Daily Maintenance Plan
To Do Everyday
- Some form of stress reduction, such as meditation or exercise
- Some form of pain reduction; use heating pad on back
- Exercise (Aerobic, strength and/or stretching/yoga)
- Shower
- Eat at least two full meals and stay hydrated
- Take vitamins
- Work/Go to all appointments if it is a workday
- Cleaning, such as dishes and taking out the trash
- Floss and brush teeth
- Go to at a reasonable hour
- Cat care (I try to brush and play with them daily)
Things I Enjoy To Do Everyday
- Be in nature/sunshine
- Hobbies
- Playing with cats
- Talk with friends
- Watch TV
Benefits of the Wellness Folder (or Plan)
The folder helps me take control so that I:
- Put myself and my self care first
- Feel better emotionally and physically
- Have less stress
- Have more time and a more balanced life
- Feel my life is fulfilling and meaningful
- Will have an improved quality of life
- Can accomplish my goals and achieve my dreams
Benefits of Exercise
- Decreased pain
- Decreased irritability and anxiety
- Improved memory and ability to concentrate
- Improved sleep
- Improves health, muscle tone, flexibility, and mobility
- Improves self-esteem and body image
Help for Sleeping
- Avoid strenuous activity three hours before bed
- Do the same things before bed each night to establish a ‘ritual’
- Don’t sleep in, it will only make you feel worse
- Drink lavender or chamomile tea. I especially like “SleepyTime” tea, it is almost a sedative for me!
- Eat a carbohydrate if you must eat before bed
- Make sure the bedroom is dark
- Play music or create a tranquil environment. I like to burn incense and light a candle
- Stretch
- Take a warm shower or bath
- Try to go to bed and get up at the same time everyday
Feeling Well
How I feel when I am feeling well:
- Smart
- Determined
- Driven/motivated
- Anything is possible
- Successful
- Fun/funny
- Social/talkative
- Leader
- Handle money well
- Talented
Related Resources:
This post was adapted from the following booklets and book:
- Free self-help booklet series, specifically “Developing a Recovery and Wellness Lifestyle” and “Action Planning for Prevention and Recovery”
- The Depression Workbook