Menu Close

Tools to help you manage your mental health

Find tools to help you track, support and improve your mental health.

DBSA Wellness Tracker

DBSA Wellness Tracker helps you track how you are feeling each day which can be helpful to understand your overall mood and state of well-being. Understanding the changes in your mood, interactions of medications, substance use, nutritional intake, and exercise, will help you learn what works best for your personal wellness.

Contents of the DBSA Wellness Tracker

  • Mood tracker
  • Symptoms tracker and journal
  • Medication and supplements tracker
  • Substance use tracker
  • Nutrition and exercise journal
  • Wellness wheel goals
  • PHQ-9 depression scale check-in
  • Journal
Download DBSA Wellness Tracker

Wellness Recovery Action Plan (WRAP®)

WRAP helps you to identify the tools that keep you well and create action plans to put them into practice in your everyday life

Contents of the Wellness Recovery Action Plan

  • Daily maintenance plan
  • Potential triggers
  • Early warning signs
  • Crisis plan
  • Action plan
Download WRAP Workbook
Download WRAP Workbook for work

Mental Health Crisis Plan

A crisis plan helps you or those close to you in a time of need, especially if you feel you are at risk of a crisis because of your condition, disorder or history.

Contents of a crisis plan

  • Doctor(s)’ name(s) and contact information
  • Contact information of support group and other trusted friends/family members
  • Other health problems and medications
  • Allergies to/intolerance of any medication
  • Insurance or Medicaid information and preferred treatment facilities
  • Things that might trigger an episode, such as life events, travel, physical illness, or work stress
  • Warning signs such as talking very fast, paranoia, lack of sleep, slowed down movement, excessive alcohol or drug use
  • Things people can say that are calming and reassuring
  • Things people should do in crisis such as take away car keys and lock up anything dangerous such as weapons and medications
  • Things emergency staff can do, such as explain things, talk slowly, observe personal space, or write things
  • Reasons life is worthwhile and recovery is important
Download Sample Crisis Plan