Mental Health Recovery Newsletter

Introduction

Welcome to Mental Health Recovery Newsletter, begun in March 2000 and published quarterly from the office of Mary Ellen Copeland. This newsletter is for anyone who wants to learn more about recovering from uncomfortable, often disabling psychiatric symptoms. If you would like a copy of previous issues of this newsletter or would like to enter your subscription, please see the paragraph below. Subscription is free to individuals, by email or ground mail. Institutional subscriptions available: 50 copies for $25 plus mailing; 100 copies for $45 plus mailing. Please contact us and let us know whether we can send you the email version to save a tree. You may freely copy and distribute this newsletter, giving credit to Mary Ellen Copeland.

If you would like a copy of previous issues of this newsletter or would like to enter your free subscription, please contact the office of Mary Ellen Copeland by e-mail or click here.

Seminar Schedule

Mental Health Recovery Correspondence Course

The four-part Mental Health Recovery Correspondence Course is offered as an alternative to attending Mental Health Recovery Seminar 1: Learning Mental Health Recovery including Wellness Recovery Action Planning. Participants who successfully complete this course are eligible to attend Mental Health Recovery Seminar II: Facilitator Training. However, many people who do not plan to receive further training have taken this course as a way to enhance their own recovery.

The course includes reading assignments, writing assignments, projects, activities and phone discussion with the instructor. The three texts for the course are: The Depression Workbook, Living Without Depression and Manic Depression, and Wellness Recovery Action PlanT. The cost is $200 per participant, plus the cost of any texts you need to purchase.

Mental Health Recovery Seminar II: Facilitator Training

September 10-14, 2001 in Brattleboro, VT

In this Facilitator Training, Mary Ellen Copeland and her staff will train you to teach and network Mental Health Recovery information, including how to develop a Wellness Recovery Action PlanT. The Seminar is based on:

1) the findings of Mary Ellen Copeland's studies on how people relieve psychiatric symptoms on a daily basis and how they get well, stay well and move on to do the things they want to do with their lives; and on:

2) data that shows how to most effectively share this information with those people who can most benefit from it.

Anyone who has met the requirements for the training is welcome. You can meet the prerequisite for this training if you have:

1) prior in-depth experience with Mary Ellen's work;

2) completed Mental Health Recovery Seminar I; or

3) completed the Correspondence Course described above.

Using presentations, demonstrations, interactive discussion and related activities, you will review basic Recovery skills and learn:

• how to support and motivate people in learning and using Recovery/Self-Management skills
  
  
• the importance of sharing and networking Recovery information
  
  
• effective ways of teaching Recovery information to people who experience psychiatric symptoms, to their supporters, and to health care providers;

Through long term use of these recovery/wellness strategies, you will see:

• a shift of focus in mental health care from symptom control to prevention and recovery.
  
  
• a significant reduction in the need for costly mental health and emergency services as people who experience psychiatric symptoms effectively take responsibility for their own wellness and stability, manage and reduce their symptoms using a variety of self-help techniques, and effectively reach out for the support of a network of family members, friends and health care professionals.
  
  
• increased ability to meet life and vocational goals, significant life enhancement, and gains in self-esteem and self-confidence as people become contributing members of the community.

The cost of this seminar is $900, including the new Facilitator Training Manual. Add your travel and personal expenses.

Upcoming Presentations

I will be spending much of the summer practicing my relaxation techniques and doing fun, affirming and creative activities. My next presentations will be at the Alternatives 2001 Conference in Philadelphia, PA, August 23-26. These presentations include a workshop on Trauma; another with Marty Roberts, describing the Wellness Recovery Action PlanT and its implementation into programs in VT and NH; and one on the Recovery University. This is an important conference. I urge you to attend. For information call: 1-800-553-4539, ext. 293; or e-mail to info@mhselfhelp.org; or check the website: www.mhselfhelp.org.

For further information on upcoming presentations, call (802) 254-2092 or e-mail to copeland@mentalhealthrecovery.com.

New Resources

WRAP on CD-ROM
In response to repeated requests, two versions of WRAP--one for adults and one for adolescents--will be available later this summer on CD-ROM (both versions will be on one disk so the user can choose the one they want to use). This means that you can copy the WRAP format from the disk onto your computer and use it to develop your own WRAP or to help someone else develop their WRAP. I have my WRAP on my computer. It makes the plan easy for me to use and revise on a regular basis. You can order WRAP on CD-ROM using the order form in the next newsletter or from this website.

Recovery Brochure
The booklet, Recovering Your Mental Health: A Self-Help Guide, is now available from the Center for Mental Health Services. I developed this booklet with the assistance of a focus group of ten people from around the country--people who are working on their own recovery. You can get free copies from the Knowledge Exchange Network (KEN) by calling 1-800-789-2647 or through www.mentalhealth.org. Refer to booklet SMA# 3504.

WRAP Video
The first part of the two part Mental Health Recovery Video was screened in June and is expected to be available for purchase this fall. Part 1 of the video covers the following topics: Hope, Personal Responsibility, Education, Self Advocacy, Support, Getting Good Medical Care, and Medication Management. Part 2 of the video will take you step-by-step through the process of developing a wellness toolbox and your own Wellness Recovery Action PlanT. This video is designed to be used by individuals and groups. It will be accompanied by a written guide for using the videos with groups.

Jack Churchill, director of the Mental Illness Education Project and video producer extraordinaire, filmed me leading a group of 30 people in developing a Wellness Recovery Action PlanT. Corina Hall, a woman with lived experience, has done an excellent job of taking the information from a three-hour session and condensing it into a very powerful fifty minute video. Great job, Corina!

Look for information on purchasing the video in the next issue of this newsletter (October 2001) and on this website.

Adolescent Book
The Adolescent Depression Workbook by Mary Ellen Copeland and Dr. Stuart Copans is being revised and will be published by Brookes Publishing of Baltimore, Maryland late this year. The original edition is still available through Mary Ellen Copeland's website or by contacting her office.

Spanish WRAP
Wellness Recovery Action PlanT (Copeland, M. Brattleboro, VT: Peach Press 2000)--"the little red book"--has been translated into Spanish and is currently being edited and formatted for publication. It will be available later this summer. Watch the website for availability.

Reaching Across With The Arts: A Self-Help Manual For Mental Health Consumers
(by Gayle Bluebird)
A Critique by Beth Greenspan

Mental health consumers have always been the most creative people I know, and this new arts manual, Reaching Across With The Arts, edited by Gayle Bluebird, is a wonderful framework for consumers who would like to begin an arts project in their community. It is an impressively designed 71-page booklet packed with resources and a glimpse into arts endeavors around the country. And, of course, there is a fabulous sampling of consumer art included!

The manuals are free while they last. To order, please send $3 for postage to:

Gayle Bluebird
110 Charley Ave.
Ft. Lauderdale, FL 33312

For more information call 954-467-1431 or email: bluebird4568@aol.com

WELLNESS TOOLBOX

Personal responsibility is key to using any wellness tool. It is up to you to notice how this tool is making you feel, to decide whether or not you want to use it, and how much use of this tool is best for you.

Diversionary Activities
by Mary Ellen Copeland

One of the most popular wellness tools is doing something fun, affirming or creative--sometimes called a diversionary activity because it takes your mind away from whatever is bothering you. When I realized how effective this tool is at keeping me well, and helping me to feel better when I don't feel well, I was amazed that I had gone all through life and never discovered it. Such a simple thing. If you are like me, as an adult you may have stopped doing many of the things that you enjoyed as a child or as a young adult. Try these things again. If you still enjoy them, you may want to hang a list of them on the refrigerator for easy reference, and include them in your Wellness Toolbox and wherever you think they would be helpful in your Wellness Recovery Action PlanT. Or you may want to search for some new activities you would enjoy.

Some of the diversionary activities that have been helpful to others include: writing (anything you want); listening to music or making music; expressive arts, such as painting, drawing, sculpting, or making pottery; woodworking; cooking; photography; gardening; needlework and sewing; reading a good book; watching a video; reading the newspaper; playing with children; taking care of pets--the list could go on and on.

I have found that it is easiest for me if I keep the supplies or equipment available so I can easily use them. For instance, I keep my sewing machine set up--just putting a cloth over it to keep off the dust--so I can sit down and sew for 10 or 15 minutes without going through the hassle of getting set up. You may want to set aside a work area where you can do your woodworking. Some people keep the things they need for their diversionary activities in a basket, box, drawer, or on a special shelf. My own basket contains a small CD player with ear phones and my favorite discs, a harmonica, a relaxation exercise on CD, drawing pencils and colored pencils, a drawing pad, my journal and a favorite pen, a book written by my favorite poet, some beautiful cards and a bottle of my favorite lotion. Close by my basket I keep a small drum.

The hardest thing about using diversionary activities may be just doing it. At first it's really hard. You may find yourself putting it off. As you get in the habit it gets easier and easier. As you do these things more and more, you will notice that, not only will you feel better, but your life will seem richer. Others may find you more interesting as you have more things to talk about.

Movie Monday
by Bruce Saunders, Toronto

MOVIE MONDAY started as a sparky idea from a guy recovering from a severe depression and second suicide attempt. I was on a better mood stabilizer and had the right kind of support. And I was hot on a new scheme.

While still in the hospital I had discovered their 100-seat lecture auditorium with a video projector, and the idea of showing films there for patients and ex-patients had captured my imagination. It was a modest plan but I could foresee--with hypo-manic clarity--a lot of possibilities. When people gather for popular film entertainment there are a lot of other cool things that can happen.

Just a month out of hospital, with no funding and no long term plan, my friend Peter from my support group and I started. The hospital's audio-visual staff was receptive. First one event, then three, then six more Mondays in a row.

That was in May 1993. Now MM is recognized as a "Best Practice" in our mental health system.

At first I publicized MM throughout the hospital and in my support group. When just a few showed up, I broadened my postering to hostels and drop-in centres downtown. The first few months I got butterflies in my stomach every time I thought of having to be there next Monday with the show for an expectant audience. For a person with mood swings, consistency can be a scary prospect. But I was enthusiastic about movies and it was my idea--there's nothing like ownership!

I realized early that just showing up week after week--addressing the audience, consistently putting up eclectic, creative programming, talking about mental illness and health, making at least part of our psychiatric hospital a friendly approachable place--has a pervasive effect. Even though we have a small venue, the ripples of information, positive attitude and hope travel out into our community.

I realized films could stimulate discourse about mental illness. The first time I presented a popular film with a mental illness theme and opportunity for discussion was "Benny and Joon." The post-film exchange was very passionate and insightful. We talked about everything from access by relatives, to treatment, to the physical shape of institutions. The discussion involved people with mental illness experience who had lots to say, but also people who were drawn there by the "popular entertainment" lure. Since that first time, MM's schedule has always included a rich peppering of films, such as "One Flew Over The Cuckoo's Nest," "Shine," or "Girl Interrupted," even "What About Bob." There are so many popular features which make powerful learning opportunities when presented with discussion opportunities and special guests, including "Mr. Jones," "The Snake Pit," our own Canadian Indie films like "rollercoaster" and "My Father's Angel," comedies like "Cosi" and "Dream Team," and intense personal documentaries like "Dialogues With Mad Women," "The Living Museum," "Jupiter's Wife," "A Brush With Life," and "Working Like Crazy."

A big leap in commitment and exposure to the public was made when, to raise funds for better equipment, I was featured in an article in Victoria's city paper. It was a turning point when I weighed the risk of talking about my illness publicly. It's been a very positive move for me and my family. One of the best results of this experiment has been to shed all the baggage that comes with the usual secrecy and to make a constructive thing of our family's challenges of mental illness. Weekly now I see the healing effect of that openness. There have been many articles, radio and TV interviews, recognitions and awards since.

Now, eight years and almost 500 events later, the MOVIE MONDAY project is still a consuming interest and creative expression for me. My day job--landscape maintenance gardening--is thriving. Our family is too. My wife and I are celebrating our 27th anniversary and my two sons are going on into challenging post-secondary education--and they're kind of proud of the old guy. Through this whole period the MM initiative has redefined us as a family.

Last January we presented, with considerable acclaim, our third annual Reel Madness Film Festival--"five days of films and discussions about mental illness and recovery." This past June, I celebrated with good friends a 51st birthday I never thought I'd reach. I've still got an illness that I have to manage. But it's never lost on me the miracle that now I have this great privilege of presenting the pick of the film industry to vibrant, engaged audiences--downstairs in the same institution where I was once so absolutely without hope.

For more info on MM, current events, titles list, essays, photos, RM Film Fest events - check our web site: www.islandnet.com/mm or e-mail to bruces@islandnet.com.

Awareness Tool

Mental Health Recovery Seminars are a great place for the exchange of ideas and resources among Recovery Educators. Cheryl Stevens, MD, a Recovery Educator in Northampton, MA developed the following tool and offered it for others' use at the recent May seminar. Please give her credit, as stated below, if you share this with others.

The graphic depicts the process of Enlightenment--or "Recovery" (Mary Ellen Copeland's added word). Cheryl says: "The Enlightenment process includes ALL of the steps in the graphic. Too often people set about changing some pattern without fully accepting it as part of themselves (and thereby serving a purpose). In turn, awareness without action is a lost miracle. Note that change is often a painful process, as every one of the steps is uncomfortable to some degree, except serenity--and who knows how long we get to hang out there? Developing the quality of gratitude helps us recognize those times so we can continue the work of recovery with even more hope--now based on experience that 'This too shall pass.'"

Cheryl Stevens, MD, WRAP "Train-the-Trainer" retreat, 4/25/01, Northampton, MA.

RECOVERY TOPICS

What Do We Want From Others When We Are Having A Hard Time?
by Mary Ellen Copeland

A Recovery Educator was facilitating a group. A woman in the group began having a very hard time--such that her behavior was interfering with the ability of the other participants to focus on the information being presented. The facilitator took the woman aside and said, "What do you need?" So often when we are having a hard time we are told things that are not helpful, like "Stop!" "Pull yourself together," and "Get a grip."

There may be times when you have intense feelings and unusual behaviors that are commonly called psychiatric symptoms, things like: having panic or anxiety attacks, crying all the time, screaming, ranting, raving, angry outbursts and constant pacing. You know your own indicators that you are feeling very badly or are uncomfortable. You may be trying to figure out what you can do for yourself that will help you feel better. At the same time, the people in your life, may be "wringing their hands" and wondering what they can do to help. Even though they may be very well-intentioned, they may do things that are not helpful, and may even be harmful or cause a worsening in your symptoms. I ask people in my workshops, "What do you want from others when you are having a hard time?" They share the kinds of things that most of us want all the time. Some of them are listed here. You may agree with some and disagree with others. Let me know if you have any ideas of things that should be added to this list.

• To be heard.
  After a recent seminar a woman who had been a health care provider for many years said, "I learned one very important thing here--that is to 'keep my mouth shut.'" Cheryl Stevens, MD, a facilitator of mental health recovery education, said, "Osler, father of modern medicine, supported the ethic that if you listen to the patient long enough, not only will they tell you the diagnosis but you will also learn the best way to fix the problem." I find that being heard is one of the most helpful wellness tools I have. When someone truly listens to me, and does not interrupt with judgments, criticism, stories of their own or even advice, I feel better and I often figure out what I need to do for myself.
  
  
• To be treated as an equal, with dignity, compassion, respect and unconditional high regard at all times and to be accepted as the unique, special and wonderful person you are.
  
  
• To be given messages of hope: "You will feel better." "There are "no-limits" to your recovery." "You can do whatever you want to do and be whatever you want to be."
  
  
• To have your experiences validated.
  
  
• To be given choices and options, not final answers, when you ask for help.
  
  
• For others to understand that you are the expert on yourself as you dictate your own path to recovery,--whatever that means to you--working at your own pace toward your own goals. I was visiting the exhibits at a recent conference with Yvonne Smith, a mental health recovery educator. There was an exhibit that had the word "partners" in the title. Yvonne said, "Partners, partners! I am not going to partner with anyone on my wellness and recovery. I am in charge of myself."
  
  
• To have it understood that the people of your choice work with you--not for you--to increase mutual understanding and respect, and to promote wellness.
  
  
• Private time and private space that is respected by others.
  
  
• Respect for your clearly defined boundaries. Your boundaries may be different when you are having a hard time. Let others know what they are so they can be respectful.
  
  
• For others to engage with you in mutually enjoyable activities (you need to let them know what they are).
  
  
• "If you think I am a danger to myself or others, please talk with me about it. Hear what I have to say. Stay with me. Listen and listen and listen."
  
  
• "Control me only when I am abusive to others, or a danger to myself or others."

In these hard times, others may do things that are not helpful. Most people agreed that the following things were not helpful. If you think these things would not be helpful to you, share the list with your supporters. Discuss it with them so everyone is clear and mutually respectful around these issues. What is not helpful:

• Trying to deal with anyone who has a "big ego" or who is on a "power trip."
  
• Bigotry, prejudice or hatred.
  
• Predetermined outcomes or proposed outcomes determined by someone else.
  
• Inappropriate comments or joking about what might be helpful, like: "If you have sex with me you will feel much better."
  
• Patronizing comments, like: "Have you taken your medication, dear?"
  
• Having your boundaries--whatever they might be--violated.
  
• Scolding, threats or punishment.

You can help assure that others treat you the way you want to be treated if you discuss these points with your supporters before a difficult time occurs--and on an ongoing basis. You can include it as part of a larger document known as a crisis plan or advanced directive. There is more information on this in the books listed on the order form.

Two Reviews of WRAP

Sandra Tait of Orkney, Scotland, says:

Mary Ellen Copeland, already famous for her excellent workbooks for people with depression and manic depression, has now written a little book which could change the lives of many for the better--WRAP (Wellness Recovery Action PlanT): A system for monitoring, reducing and eliminating uncomfortable or dangerous symptoms and emotional feelings.

I was lucky enough to be introduced to this system by the lovely lady herself. For people like me, given the diagnosis of "manic depression," the future looks bleak. After some time of trusting that medical professionals will "make things better" you come to realize that the only person who can best manage your illness is yourself--with, of course, lots of help and support from others. But how?? This is why a self-help recovery program becomes so important.

WRAP is such a program and to me it offers all I could look for to help me manage my illness. First, the whole format is laid out. In UK I would change small details, like a 2-ring binder instead of a 3-ring binder, which is quite difficult to find in most UK shops. But, that aside, the format is clearly laid out--5 parts and the sections in each part. The person is encouraged to learn about his/her illness: the "triggers" which make it worse, the "wellness tools" which make him/her feel better, the "early warning signs," and the symptoms that indicate the illness is "getting worse." And, finally, the person makes a crisis plan for chosen supporters to use to treat him/her as he/she would wish if a full crisis arises.

The first, and perhaps most important part, is the "Daily Maintenance Plan," where the person sets out a routine to follow every day, if possible.

This "little red book" is now my "bible." I carry it everywhere and would never part with it. This book and the plan should be offered, not only to people with mental illness, but it could serve to help others with chronic, recurring physical illnesses, like diabetes or arthritis, for example.

I feel that everyone who cares for or supports professionally or otherwise someone with a chronic mental or physical illness should be encouraged to read this wonderful book and to help his/her patient to develop a plan--if, of course, that is their wish. Well done, Mary Ellen; you know you cannot personally help us all yourself, but you sure are trying! Thank you.

And Richard Hart from West Virginia says:

One of the most crucial elements of the WRAP program is the determination by each individual of their "core support system." Each time I instruct folks as to the need for this "recovery team" I become more convinced of its place as the centerpiece of the plan. No question.

Nothing defines us more clearly than the company we keep. Those folks that support and affirm us are the cornerstone of our spiritual and emotional well being. When I was beginning to formulate my personal program I must admit I felt a bit "left out." I've no family. However, as I pondered the question I realized that I have an extraordinary large group of "peripheral supporters." From my "buds" at work to the clerks at the newsstand, there are many people who support me "just a little." That "little" adds up. The examination of who is in my life, defined by the WRAP program, made me realize how strong a support system I have.

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