Making a Wellbeing Plan with Tommy's: A Complete UK Guide

What is a Wellbeing Plan?

A Wellbeing Plan is a simple, personal document that helps you think about your mental health during pregnancy and after the birth. It prompts you to reflect on what keeps you well, what might trigger low mood or anxiety, and what support you want in place if things get difficult.

The best-known version in the UK is the Tommy's Wellbeing Plan, developed by the charity Tommy's with mental health experts. It is free, available online, and endorsed by NHS trusts across the country. This guide explains how to use it and why it matters.

Why make one?

Around one in five women experiences a mental health problem during pregnancy or in the first year after birth. A Wellbeing Plan helps you:

• Notice early warning signs before things get serious
• Tell your midwife, health visitor, and family what you need
• Feel more in control during a time of huge change
• Reduce the chance of a crisis after birth, when it can be hard to ask for help

It is not a substitute for treatment, but it is a powerful early-warning system.

How to get the Tommy's Wellbeing Plan

You can download it free from tommys.org. Search "Tommy's Wellbeing Plan" to find the current version, which is usually a PDF you can print or fill in on a device. Some NHS trusts also give out printed copies at the booking appointment.

The plan is usually two pages and takes about 15 to 20 minutes to complete. You can do it on your own, with your partner, or with your midwife.

What does it cover?

The Tommy's Wellbeing Plan typically asks you to think about:

What keeps you well

• Activities that help your mood, such as walking, seeing friends, or reading
• People who support you and how to reach them
• Practical things that make a difference, such as sleep, routine, and food

Early warning signs

• How you know when your mood is dipping (for example, not wanting to see people, not sleeping, feeling tearful)
• What your partner or family might notice that you might miss

Triggers

• Situations that tend to make things harder, such as anniversaries of loss, stressful events at work, or conflict at home
• Times you are particularly worried about, such as the first few weeks after birth

Support and help

• Who you will talk to if you are struggling
• Professional support you want to access, such as your GP, midwife, or a therapist
• Numbers to call, such as Tommy's (0800 0147 800) or the Miscarriage Association (01924 200799)

After the birth

• What support you want in the early days
• Who will check in on you
• What you want your health visitor to know

When to make it

The ideal time is in the second or early third trimester, when you have time to think but are not yet in the busy postnatal period. But you can make a plan at any point in pregnancy, or even after the birth. It is never too late.

How to use it

Once you have filled it in:

1. Share it with your midwife at your next appointment. They can add it to your notes.
2. Give a copy to your partner or a trusted friend or family member.
3. Keep a copy somewhere visible - the fridge, your phone, or your hospital bag.
4. Review it after the birth with your health visitor, and update it if things have changed.
5. Use it as a prompt, not a rulebook. If it does not feel right, change it.

What if I am already struggling?

If you are already experiencing anxiety, low mood, or other mental health symptoms, the Wellbeing Plan is still useful, but it should sit alongside professional support. Ask your GP or midwife about:

• NHS Talking Therapies - self-refer for priority access as a pregnant woman.
• Perinatal mental health teams - for more complex needs.
• Tommy's midwives on 0800 0147 800 - free, confidential advice.
• PANDAS Foundation (pandasfoundation.org.uk) - peer support for perinatal mental health.

Making it your own

The plan works best when it is personal. Do not just tick boxes. Write down what is actually true for you, even if it feels small. "When I stop replying to messages, I am struggling" is a useful warning sign. "Call my sister first, not my mum" is a useful instruction. The more honest you are, the more helpful it will be.

A simple act with a big impact

A Wellbeing Plan will not prevent every problem, but it can help you and the people around you notice when things are slipping and act early. That can make a real difference to how you experience pregnancy and the first months of parenthood. You can download the Tommy's Wellbeing Plan for free today, and it might be one of the most useful things you do for yourself and your baby.