DocuMental Counselling for Ukrainians

DocuMental offers free mental health support to Ukrainian war refugees. On their website, you can take a mental health test and request video counselling from Ukrainian specialists.

DocuMental provides online mental health support and is managed by the Estonian mental health clinic DocuMentalCare. In collaboration with NGO Mondo, they connect Ukrainians who have arrived in Estonia with Ukrainian psychiatrists and psychologists, who are members of the Ukrainian Union of Psychotherapy, Psychosomatic Medicine, and Medical Psychology.

Psychological Counselling by the Unemployment Insurance Fund

The Unemployment Insurance Fund (Töötukassa) offers free psychological counselling for registered unemployed individuals and job seekers who have received a layoff notice from their current employer.

Those in need of someone to listen can choose a suitable service provider from Töötukassa's contracted partners. This is a great opportunity to find a free psychological counsellor near your home, as Töötukassa has partners throughout Estonia.

Ask your consultant at Töötukassa for more information about the psychological counselling service. If you feel it could help you, don't hesitate to request this service from your consultant.

Psychological counselling is intended for those who feel that their job search and employment prospects are affected by a situation that is difficult to resolve on their own. There may be many situations where you feel you need professional support, such as losing a job, doubting your abilities and skills, or feeling uncertainty and fear about entering the job market.

A psychologist, as a neutral person, can assess your situation from an outside perspective and help you analyze the questions and problems you're facing.

If you feel that you need psychological counselling, talk to your consultant at Töötukassa, who will introduce you to the service in detail.

People who are registered as unemployed and employees who have received a layoff notice are eligible for psychological counselling.

Registered unemployed individuals who participate in psychological counselling are also eligible for travel and accommodation support.

Read more about this service here.

Emotional Support and Helpline Telephone

Emotional support and counselling phone 116 123. Free support in Estonian, English and Russian. Call the emotional support line to talk about how to cope with everyday problems. The counsellors will listen to you, offer emotional support and help you figure out the best way forward. Anyone who is experiencing tensions and difficulties in their life and feels the need to talk about it can call 

Call the same number 116 123 if you are worried about your own or a loved one's illness, need emotional support, have existential or religious questions, or are dealing with grief, support for the bereaved and their loved ones. A counsellor is a theologically trained counsellor with a duty of silence and confidentiality, trained to help people who are ill, in crisis or dying.

For mental health support via chat or video, read more here.

Crisis Hotline for Victim Support

The Victim Support Crisis Helpline is free of charge on 116 006 in Estonian, English and Russian, and you can also arrange (video) counselling in Ukrainian.

The Helpline offers support and a hearing if you have experienced violence, loss, traumatic situations or if it has happened to a loved one or an acquaintance. Crisis helpline counsellors will listen, share information about help options and signpost you to the right professionals if necessary.

Read more on the Victim Support website. 

Estonian Refugee Council's group meetings

The free group-based program MindSpring involves meetings among refugees, guided by trainers with similar experiences and backgrounds. These trainers help participants better understand their new situation, provide new knowledge and skills for coping in a foreign country, and help build a social network.

The meetings cover topics such as values and norms, cultural differences, identity, stress, and other issues faced by refugees.

MindSpring group meetings are held for parents, youth, and children across Estonia. Each group meets six to eight times over a two-month period. The meetings are conducted in Ukrainian, Russian, and English, with 8-10 people in each group.

To participate in the program, please contact mentalhealth@pagulasabi.ee. 

Read more about it here.  

Psychological Counselling in Tallinn

MTÜ Eluliin and Crisis Support Counselling

Psychological counselling in Estonian, Russian and Ukrainian: face to face and by phone. All residents of Tallinn can receive free psychological counselling five times at the centre at Pärnu mnt. 9a. To register for an appointment and for specialist advice by phone: 631 4300. Read more here.

The Ukrainian-language hotline 681 1700 answers from 19.00-23.00, the Estonian-language hotline from 19.00-07.00 and the Russian-language hotline 655 5688 at the same time.

Tallinn Migration Center

Psychological assistance is available in Russian and Ukrainian. To register for the service, call +372 5444 0784 (online consultation) or +372 5420 0016.

The Tallinn Migration Center also offers consultations through the Estonian HIV-Positive Network. To book an appointment, call +372 5568 0942.

The Tallinn Migration Center is open: Monday: 9:00–18:00; Tuesday and Thursday: 9:00–17:00; Friday: 9:00–16:00. The center is closed on Wednesdays and weekends.

Email: ukto@tallinnlv.ee 

Information hotline, Viber, WhatsApp, Telegram: +372 5385 9033

Read more about all the services of the Tallinn Migration Center´s webpage. 

Support for Victims of Labor Exploitation and Human Trafficking

If someone has become a victim of labor exploitation (extremely long working hours, unpaid wages, threats, etc.), entered into a sham marriage, been forced to commit a crime, or been coerced into prostitution, they can call the human trafficking prevention and victim support helpline at 660 7320 or email inimkaubandus@sotsiaalkindlustusamet.ee.

You can reach out anonymously in Estonian, Russian, or English. Advisors can assist with communication with authorities, offer social and legal counseling, arrange safe accommodation, food, healthcare services, material and psychological assistance, and provide translation services for accessing these resources.

Read more about this service here.

Women's Support Centres

Women's support centres are for those who have been victims of violence against women. The centres are located in every county and are open to women, with their children if necessary. The service is available free of charge 24/7. The Women's Support Centres provide psychosocial support, psychological counselling, psychotherapy, legal advice and safe temporary accommodation. Call 116 006 or read more here.

Estonian Network of People living with HIV

Self-help groups for women living with HIV in Ukraine to help access antiretroviral treatment, harm reduction programmes, drug addiction treatment and support for LGBTIQ+ people. Psychological, social and experiential counselling, family therapy, support services for children and food and material assistance are provided. Assistance is also provided to help Ukrainian refugees communicate with state authorities and to prepare documents. Call (+372) 5870 6070 or write to ehpv@ehpv.ee. Read more here.

Children and Youth

Many children – including adolescents – are particularly vulnerable in crisis situations. How children respond to a crisis depends on their age and developmental level.

Children's behavior is influenced by how adults interact with them. Generally, children cope better with events when they have a stable and calm adult nearby.

Children and adolescents may experience similar stress reactions as adults, but they may also exhibit specific behaviors:

Young children may revert to earlier behaviors (e.g., bed-wetting or thumb-sucking). They may cling to caregivers, play less, or repeatedly act out the traumatic event in their play.

School-aged children may believe that bad things happened because of them. They may develop new fears, be less affectionate, feel lonely, or take on the role of protecting or saving people in crisis.

Adolescents may feel empty, different from, or disconnected from their peers. They may engage in risky behaviors and have negative attitudes.

What can be done to help children and youth in crisis situations?

• Give children and adolescents time and attention.
• Provide opportunities for children to play and relax.
• Help them maintain regular daily routines.
• If children are scared or clingy, allow them to stay close to you.
• Remind them that they are safe.
• Provide facts about what has happened and explain what is going on.
• Reassure them that they are not to blame for the bad things that have happened.
• Allow them to grieve. Don’t expect them to be strong.
• Listen to their thoughts and fears without judgment.

In Estonia, children are offered a variety of support services. Don’t hesitate to seek advice or help – the situation can always be improved.

Tallinn Migration Centre

The Tallinn Migration Centre offers counselling on child protection issues and organizes youth work. There is a supervised playroom available for children. The center also has an internet point and free Wi-Fi.

The Tallinn Migration Centre is open: Monday: 9:00 AM – 6:00 PM; Tuesday and Thursday: 9:00 AM – 5:00 PM; Friday: 9:00 AM – 4:00 PM. The center is closed on Wednesdays and weekends. 

Email: ukto@tallinnlv.ee
Information line (Viber, WhatsApp, Telegram): +372 5385 9033

For more information about all the services provided by the Tallinn Migration Centre, read here.

School Psychologists' Advice Line

The School Psychologists Association's advice line 1227 is a free anonymous way to consult an experienced school psychologist. It is open to pupils, parents of schoolchildren and kindergarten children, teachers and other professionals working with children. Counselling is offered in Ukrainian on the first Tuesday of every month. Find out more here. 

Child Helpline

The Children's Helpline 116 111 (24h) is open to all calls about children or to report a child in need. If necessary, the information is passed on to specialists such as child protection workers or the police. Callers to the helpline can remain anonymous. Advice is available in Estonian, Russian and English. You can also call from your mobile phone when you are out of airtime.

Children's Helpdesk can also be contacted via an online chat on the website or by contacting info@lasteabi.ee. 

Estonian Union for Child Welfare 

In cooperation with the Estonian Bar Association, free advice is offered on family law issues. Find out more on the website.

Estonian Refugee Council

The MindSpring programme is a free group-based program for refugees, supporting their adaptation to a new and unfamiliar country under the guidance of coaches. Participation in the programme increases group members' awareness, provides new knowledge and skills to better understand the new situation, cope with daily challenges, prevent problems, and establish a social network.

MindSpring group meetings are organised for parents, young people and children all over Estonia. One group meets six to eight times over two months. The meetings are held in Russian, Ukrainian and English and each group consists of 8-10 people.

To take part in the programme, contact mentalhealth@pagulasabi.ee and read more about it here.  

Counselling at Peaasi.ee

Free psychological counselling at Peaasi.ee is available for young people aged 16-26, who are seeking help for mental health problems.

On the mental health information portal peaasi.ee you can ask for mental health help by email in Estonian, Russian and English.

Peaasi.ee also organises mental health cafés, which are open-air meetings with mental health volunteers who offer advice and support in Estonian, English and Russian. 

Read more here.

Psychological Counselling Rajaleidja

Psychological counselling for young people in Estonian, Russian and Ukrainian. Psychologists are from Ukraine, and they can provide counselling to people in need all over Estonia. You can book a free counselling appointment by calling (+372) 735 0700 or writing to rajaleidja@harno.ee. Online registration is here. 

Sõbralt Sõbrale Counseling Centre

The counselling centre is a place to go if you want to find clarity, improve relationships or get support in life's crises. You can go to counselling on your own, with a partner or with your whole family. Psychological counselling is free of charge for young people aged 16-19.  

Find out more here. 

Emergency Health Assistance

The emergency ambulance number is 112.

If a health issue arises suddenly and is very serious – such as acute illness, trauma, or poisoning – a person should call an ambulance or go to the hospital's emergency department.

Everyone in Estonia has the right to receive free emergency medical care, including ambulance services, even foreigners and those without health insurance.

The ambulance helps people in need of care for injuries or acute illness. They diagnose, provide initial treatment and instructions, and if necessary, transport the patient to the hospital. Ambulance services are available 24/7 and are intended for providing urgent medical assistance.

If you're unsure whether to call an ambulance, you can ask for advice about your condition by calling the family doctor's advisory line, available 24/7, at 1220 (normal call rate) or their free landline number +372 634 6630 (also available for international calls).

For cases of poisoning, you can receive immediate help by calling the Poison Information Center at 16662.

Read more about ambulance services on the Health Board's website.

Emergency Department (ER)

Anyone in need of urgent care can also go directly to the nearest hospital's emergency department.

Emergency medical care is intended for those with sudden and serious health issues, such as when you suspect that your or your loved one’s condition could lead to death or permanent health damage.

Read more about this on the Health Insurance Fund's website.

Family Doctors 

Family doctors provide general medical care to all Ukrainian refugees (you do not need to be registered with a family doctor to get help). They can prescribe antidepressants and refer you to a psychologist, for example. 

Click here for a list of family doctors' clinics providing assistance to refugees. If you can't find your family doctor, write to the Health Insurance Fund info@tervisekassa.ee or call (+372) 669 663. 

Psychologists

The Health Insurance Fund pays for visits by psychologists for patients with health insurance to institutions with which they have a partnership agreement. A referral letter is required to see a psychologist. You can find the contact details of psychologists with a Health Insurance Fund partnership agreement here.

In Tartu, the city government recommends going to the Tartu Counseling and Crisis Help Centre at Vaksali 14, which also offers psychological counselling in Russian. If the person in need is registered in the city of Tartu, psychological counselling is paid for by the city government. 

Read more about it here. 

Psychiatrists

The Health Insurance Fund will pay for psychiatric visits for patients with health insurance if a partnership agreement has been signed with the provider. Their contact details can be found here. You do not need a referral from your family doctor to see a psychiatrist.

Peaasi.ee

Mental health first aid training. How to spot a person in need and what advice to give to someone who is showing signs of danger? How to keep safe boundaries and yourself when helping?

Read more here.

Estonian Red Cross

Estonian Red Cross provides psychological first aid training by refugees and volunteers who have taken it to heart to support Ukrainian refugees who have arrived here. The three-day training is open to people who wish to improve their knowledge of psychological first aid and in this way support refugees. To take part in the training, please contact diana.paade@redcross.ee. 

Read more on the Red Cross website. 

Convictus Estonia

Convictus Estonia supports people who use addictive substances and their loved ones so that they can live a full life. The centres offer psychological support, health counselling, social and experiential counselling, clean supplies and condoms, and rapid HIV and hepatitis C testing, among other services. Counselling is available in Estonian and Russian.

Read more about these services on the Convictus Estonia website.

Rehabilitation Centre

The Salvation Army's House of Hope Rehabilitation Centre is for all men over the age of 18 who want to break free from alcohol and drug addiction. The 'Living Hope' rehabilitation programme lasts nine months. The programme includes accommodation, spiritual counselling, debt counselling, group and occupational therapy, and, where possible, restoring family ties. 

Read more on their website. 

Mental Health

Good mental health means that you feel emotionally well, are satisfied with your life, and feel secure both in your personal life and in your interactions with others. However, wars and natural disasters occurring in the world can affect individuals, families, and even entire communities. People may lose their homes or loved ones, become separated from their families, or witness destruction and death.

The mental health of refugees is particularly at risk, as they have likely had to flee from war or persecution. This is an extremely stressful life experience, as they must cope with many losses while simultaneously building a new life in a foreign country.

Many people may feel weighed down, confused, or insecure about what has happened. They may feel scared, anxious, frozen, or excluded. Some may react lightly, while others may react more severely.

It’s important to know that it is completely normal to feel sadness after losing something important, and it’s normal to initially struggle in an unfamiliar environment. You don’t need to feel guilty or ashamed about these feelings—you can learn to manage them.

If your mental well-being is disturbed, for example, if life feels very hard and you’ve been sad or depressed for a long time, remember that the situation can always be improved. You can take some steps to boost your mental health on your own, but if you have concerns, take a mental health test and read more about mental health topics. Help is always available.

Signs of Mental Health Issues

Below is a list of signs of declining mental health. Think about how many of these you could check off. Evaluate whether you can handle your worries alone or if it would help to talk to someone about them.

Feelings

• Fear and anxiety without a clear reason

• Feelings of inferiority

• Lack of interest in things you usually enjoy

• Helplessness and hopelessness

• Feelings of loneliness

• Fear of losing control of your life

• Fear of going crazy

• Feeling deprived of something

• Daily life feels depressing

• Constant nightmares

Thoughts

• Difficulty making decisions

• Difficulty remembering things

• Trouble concentrating

• Too many thoughts at once

• Self-blame

• Suicidal thoughts

• Frequent recollection of disturbing experiences

• Constant worrying thoughts

Behavior and Interaction

• Not wanting to be around others

• Difficulty trusting others

• Easily irritated with others

Body

• Difficulty sleeping

• Difficulty relaxing

• Fatigue and exhaustion

• Episodes of crying

• Dizziness

• Headaches

• Digestive issues

• Chest pain

• Back and neck pain

• Discomfort from loud noises

• Other physical symptoms without clear physical causes

Urgent Medical Attention Required is for:

• People who are so distressed that they can’t take care of themselves or their children;
• People with serious, life-threatening injuries;
• People who may harm themselves;
• People who may harm others.

A person experiencing severe or prolonged stress reactions may need more support than just psychological first aid if they are unable to cope with daily life or are a danger to themselves or others. Make sure a person in deep distress is not left alone. Try to protect them until the reaction passes or until you find help from local healthcare workers or other community members.

Most people recover well over time, especially if their basic needs are met and they receive support.

Supporting Yourself

Social Interaction

We feel good when we are surrounded by positive and supportive people (family, friends, partners, etc.), when we feel recognized and loved, and when we can care for and be helpful to others.

Therefore, build friendships in your new environment, meet interesting new people, and participate in social activities. Attend different events—even if you initially feel like you lack the energy.

Physical Activity

Move for at least 30 minutes every day, preferably outdoors. When the body relaxes, so does the mind. Physical activity improves mood, sleep, provides energy, and boosts confidence and self-esteem.

Physical activity doesn’t have to mean doing sports or going to the gym—spend more time playing actively with your children or cleaning the house.

Self-Care

Develop good habits and find time to regularly do something you enjoy.

Do something you’re good at. This gives a sense of accomplishment.

Try to eat healthily and maintain a balanced diet. What you eat and drink affects how you feel, think, and behave.

Take care of your home and surroundings, as the environment around you also affects your mental state.

Try to get enough sleep, as a well-rested mind greatly contributes to mental well-being.

If you have trouble sleeping, avoid napping during the day and drinking coffee before bedtime, watching the news, surfing the web, or other stimulating activities before bed.

Think about three things each night that you can be grateful for in your life or that day.

Don’t be too hard on yourself—if everything doesn’t work immediately, it’s okay. Change always comes in small steps.

Where to Seek Help?

Often, just talking to family and friends helps, but sometimes different support may be needed. Maybe it would be good to talk to your family doctor, who can assess whether you might be experiencing depression. They can prescribe antidepressants and give you a referral to a psychologist. Psychological counseling and support are also available outside of the family doctor system.

Our mental states are variable, and if it feels like everything is terrible at times, it doesn’t mean it will stay that way. Every second person experiences mental health issues at some point in their life. Help is always available—you are not alone.