Wellness

After admission

This program is adapted for use at Crescent Clinic from the work of Dr. Suandra Jain
((MA, PsyD, LPC) and Dr. Rakesh Jain (MD, MPH) the WILD 5 Wellness Program:
Wellness Interventions for Lifes Demands
This program aims to help individuals plan and monitor healthy habits that can lead
to mental wellbeing. The interventions are easy to implement and through the
process of logging, reflecting and tracking it aims to help increase motivation towards
healing and support the recovery process.
Although the program requires your commitment it is not about getting it right, we all
slip up from time to time, the main idea is to keep trying, to learn as you fail and to
build on your recovery every week.
The program supplements step 10 in the Recovery Workbook (your discharge plan).
Once you have completed that start to consider how your recovery would look based
on this monthly guide.
Please contact us if you need any further information or support:
ot@crescentclinic.com

Program Expectations

The WILD 5 Wellness Program suggests the diet find it in their booklet on nutrition
All booklets, explaining each area can be emailed to you contact us at
ot@crescentclinic.com

Monthly Planning
In this section consider the month ahead in relation to your bigger life plan and also
task that you want to accomplish this month

____________________

___________________

Start date

End date

My life vision:

My monthly intentions:

Random things to do this

month:

Lessons that I want to

implement from the past (last
month):

My motto this month:

Tracking form
Each month complete your tracking form. It gives you an overview of how you have
done this month! Tick either Yes or No

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Exercise

Mindfulness

Sleep

Connected

Nutrition

Did you
exercise today?

Did you
meditate today?

Did you practice

4 out of 6 sleep
techniques last
night?

Did you
socialise today?

Did you log all

your
meals/snacks &
drinks today?

Yes

No

Yes

No

Yes

No

Yes

No

Yes

No

Exercise Log
Track your exercise here. To follow the program you need light to medium 30min of
exercise each day. Mood scale 1 (very happy) - 10 (very depressed)
Activity
1
2
3
4
5
6
7
8
9

Duration

Mood Before

Mood After

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

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11
12
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1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10

Mindfulness Log
Track your mindfulness here. To follow the program you need to do 8 minutes of
mindfulness every day. This can be a visualisation, meditation, mindful walking, body
scan activity, mindful self nurturing activity i.e. taking a bath or mindful eating. In the
reflection part write a sentence or two on how you experienced the mindfulness
session and how you felt afterward
My ideas for mindfulness sessions this month:

Day 1
Activity:

Day 2
Activity:

Day 3
Activity:

Reflection:

Reflection:

Reflection:

Day 4
Activity:

Day 5
Activity:

Day 6
Activity:

Reflection:

Reflection:

Reflection:

Day 7
Activity:

Day 8
Activity:

Day 9
Activity:

Reflection:

Reflection:

Reflection:

Day 10
Activity:

Day 11
Activity:

Day 12
Activity:

Reflection:

Reflection:

Reflection:

Day 13
Activity:

Day 14
Activity:

Day 15
Activity:

Reflection:

Reflection:

Reflection:

Day 16
Activity:

Day 17
Activity:

Day 18
Activity:

Reflection:

Reflection:

Reflection:

Day 19
Activity:

Day 20
Activity:

Day 21
Activity:

Reflection:

Reflection:

Reflection:

Day 22
Activity:

Day 23
Activity:

Day 24
Activity:

Reflection:

Reflection:

Reflection:

Day 25
Activity:

Day 26
Activity:

Day 27
Activity:

Reflection:

Reflection:

Reflection:

Day 28
Activity:

Day 29
Activity:

Day 30
Activity:

Reflection:

Reflection:

Reflection:

Social connectedness Log

Track your social connectedness here. To follow the program you need to do socially
connect once a day, this can be texting a friend or doing and activity with someone
or volunteering
My ideas for connecting this month:

Activity
1

Reflection

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Nutrition Log
Track your meals and nutritional health here. Write down all meals, snacks and
drinks (even alcoholic drinks) here. This will provide you with information that you
can later use to understand your eating patterns to make changes if necessary. Also
document your weight to track your progress.
Weight in the first
week of the month
Breakfast
1
2
3
4
5
6
7
8
9
10

Weight in the third

week of the month
Morning snack

Lunch

Afternoon
Snack

Supper

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Sleep Log
Track your sleeping pattern here. You need to practice 4 out of 6 sleep hygiene
techniques, including following a similar sleep routine each day
1

Morning
Time I
went to
bed:

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

Quality of
sleep

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Morning

Quality of
sleep

Evening

Morning
Time I
went to
bed:

Time I
woke up:

Quality of
sleep

Time I
woke up:

Quality of
sleep

How many
sleep
technique
s did I do:

Evening
Hours
slept:

Morning
Time I
went to

How many
sleep
technique
s did I do:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling

How many
sleep

bed:

asleep

Morning
Time I
went to
bed:

Time I
woke up:

Quality of
sleep

Evening
Hours
slept:

Morning
Time I
went to
bed:

Time I
woke up:

Quality of
sleep

Time I
woke up:

Quality of
sleep

Hours
slept:

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

Quality of
sleep

Hours
slept:

10

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

11

Quality of
sleep

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

How many
sleep
technique
s did I do:

How many
sleep
technique
s did I do:

Evening
How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Morning
Quality of
sleep

What did I do before

going to bed/falling
asleep

Hours
slept:

Morning
Time I
went to
bed:

What did I do before

going to bed/falling
asleep

Evening

Morning
Quality of
sleep

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

What did I do before

going to bed/falling
asleep

Evening

Morning
Time I
went to
bed:

technique
s did I do:

How many
sleep
technique
s did I do:

Evening
How many
sleep
technique
s did I do:

12

Morning
Time I
went to
bed:

13

Time I
woke up:

Quality of
sleep

Evening
Hours
slept:

Morning
Time I
went to
bed:

14

Time I
woke up:

Quality of
sleep

15

Time I
woke up:

Quality of
sleep

Hours
slept:

16

Time I
woke up:

Quality of
sleep

Hours
slept:

17

Time I
woke up:

Quality of
sleep

Hours
slept:

18

Time I
woke up:

Quality of
sleep

Hours
slept:

Time I
woke up:

Quality of
sleep

How many
sleep
technique
s did I do:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

Evening
Hours
slept:

Morning
Time I
went to
bed:

What did I do before

going to bed/falling
asleep

Evening

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

What did I do before

going to bed/falling
asleep

Evening

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

What did I do before

going to bed/falling
asleep

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

19

Morning
Time I
went to
bed:

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

20

Hours
slept:

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Morning

21

Quality of
sleep

Time I
went to
bed:

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

Quality of
sleep

23

Hours
slept:

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Time I
woke up:

Time I
went to
bed:

Time I
woke up:

24

Quality of
sleep

25

Hours
slept:

What did I do before

going to bed/falling
asleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Time I
woke up:

Quality of
sleep

Morning

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

Evening

Morning
Quality of
sleep

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

Evening

Morning
Quality of
sleep

How many
sleep
technique
s did I do:

Evening

Morning

22

26

Quality of
sleep

Evening

How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

Evening

How many
sleep
technique
s did I do:

Time I
went to
bed:

27

Time I
woke up:

Quality of
sleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Morning
Time I
went to
bed:

28

Time I
woke up:

Quality of
sleep

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

Morning
Time I
went to
bed:

29

Time I
woke up:

Quality of
sleep

30

Time I
woke up:

Quality of
sleep

Hours
slept:

What did I do before

going to bed/falling
asleep

Time I
woke up:

Quality of
sleep

How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

Evening

Morning
Time I
went to
bed:

How many
sleep
technique
s did I do:

How many
sleep
technique
s did I do:

Evening
Hours
slept:

What did I do before

going to bed/falling
asleep

How many
sleep
technique
s did I do:

Week planner
Date of week: ________________________________________
tim
e
7
8

Monday

Tuesday

Wednesday

Thursday

Friday

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Priorities for the day

Calming strategies to implement during the day

Word of wisdom for the day

Date of week: ________________________________________

tim
e
7
8
9

Monday

Tuesday

Wednesday

Thursday

Friday

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Priorities for the day

Calming strategies to implement during the day

Word of wisdom for the day

Date of week: ________________________________________

tim
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Monday

Tuesday

Wednesday

Thursday

Friday

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Priorities for the day

Calming strategies to implement during the day

Word of wisdom for the day

Date of week: ________________________________________

tim
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Monday

Tuesday

Wednesday

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Friday

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Priorities for the day

Calming strategies to implement during the day

Word of wisdom for the day

Monthly reflection
Reflect on your month here. Observe your patterns and readjust your goals for the
month ahead. Also celebrate your successes and spend time contemplating the
lessons you have learned.
Reflections:

Successes:

Exercise
Areas of growth:

Lessons learnt:

Reflections:

Successes:

Mindfulness
Areas of growth:

Lessons learnt:

Reflections:

Social connectedness
Successes:
Areas of growth:

Lessons learnt:

Reflections:

Successes:

Nutrition
Areas of growth:

Lessons learnt:

Successes:

Sleep
Areas of growth:

Lessons learnt:

Reflections:

My adjustments for next month:

This month I will celebrate my life and

spoil myself with: