work related issues

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.


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


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


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 workingHow 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


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


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 Work Situation


(Sample)


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 daysGetting my clothes ready for workBuying clothesArranging transportationMaking lunch and snacksRelaxation and stress reduction

techniquesTalk to my employerTalk to my co-workersTalk to a supporterTalk to my vocational

rehabilitation counselor

See my counselorCall my health care providerArrange child care


How I work when I am wellI get to work on timeI usually stay focusedI am able to work together

with my co-workersI can accept kind criticismI am flexible and easy to

work with

I am:responsiblecreativecan make good decisions based on common sense


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 dressDo at least two stress

reduction exercises each day

Transport childrenDo everything on my

personal Daily Maintenance Plan


Things I might need to do:Buy bus ticketsGet the car fixedGet gas in the carBuy groceriesCall my health care providerDo the laundryBuy some new clothesArrange 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 counselMeet with my boss


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 mistakeBeing corrected by your employerBeing notified that benefits are

being decreased

Losing child careEquipment break-downsSexual harassmentStigmaBeing passed over for a promotionHaving too much to doPeople at working not getting

along well with each other

Missing breaksTransportation problemsBeing late


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 employerContact my voc rehab counselorSpeak to co-workersArrange to have dinner with a

supporterDo extra stress reduction

exercisesTake a day offArrange an appointment with my

counselor


Not looking forward to going to work

Not wanting to go to workBeing lateFalling behind in my tasksAnxietyIrritabilityDifficulty doing what I need

to doMessy work spaceCry easilyInability to concentrateForgetting thingsLosing things


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 dayPeer counsel once a dayDo a focusing exerciseArrange a special visit with my

counselorAsk for help with specific tasksTemporarily shorten my work

hoursNegotiate job changes


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 rowFighting with my co-workersVery irritableMaking many mistakesUnable to stay focused on my work

for more than a few minutes

Taking unsafe risksUnable to pay attention when

others are talking to me

Can’t readFeeling very anxiousSweating excessively


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 offDiscuss my situation with my

employerTalk to my vocational counselorTalk to my care providerEach day at least:One Peer counseling sessionTwo focusing exercisesSpend 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


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.


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?


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 workWho has been doing this for me: My co-workers have taken over my data entry work and Susan took responsibility for my classesWhile I am resuming this responsibility I need:To be sure I do everything on my Daily Maintenance PlanMy spouse to continue doing my household choresFull time child care

Continued


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


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 ServicesNational Rehabilitation Information

Center ABLEDATA

Database of Assistive Technology8455 Colesville Road Suite 935Silver Spring, MD 20910-3319

V/TT: 800/227-0216 or 301/589-3563

work related issues

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