PSYCHOLOGICAL AND EMOTIONAL SUPPORT

FIND THE RIGHT SUPPORT FOR YOU IN HAAPSALU

There is a saying: “A shared sorrow is half a sorrow, and a shared joy is double the joy!”

We aim to offer group therapy and individual counselling provided by a psychologist to those interested. In cooperation with representatives of the target group, we strive to develop support services based on real needs.

We’re here for you at every step of your journey to adapt

Individual counselling in Haapsalu

Viktoriia Blinova

Psychologist

Phone consultations

+372 5466 0502

Contact by email

vika.blinova.72 (at) gmail.com

Meetings in person

Kuuse 32A, Haapsalu

Meeting times

Monday 11.00–17.00

Tuesday 11.00–16.00

Wednesday 11.00–16.00

Thursday 11.00–15.00

Vacation 2026:

The psychologist will be on vacation 13 July-16 August and 28-30 December. During these periods, psychological consultations will not be available.

 

Where to Find Help?

If you need help or support, you can find important phone numbers and contacts here. Choose the type of support that best matches your situation.

If You Need Urgent Help

Call

112

Emergency number 112 is the most important phone number in Estonia. Call it whenever you need urgent assistance or when someone’s life, health or safety is at risk.
POLICE · AMBULANCE · RESCUE SERVICES
All emergency services are available through one number.

IF YOU NEED SUPPORT AND SOMEONE TO TALK TO

CRISIS AND DIFFICULT LIFE SITUATIONS

Victim Support Crisis Helpline 116 006 Contact the Victim Support Crisis Helpline if you have been affected by a crime, violence, an accident or another difficult life event. You can also get advice and support if you are worried about a loved one. More information: palunabi.ee

EMOTIONAL SUPPORT

Emotional Support Helpline 116 123 Contact the Emotional Support Helpline if you need emotional support or would like to talk about everyday worries, grief, illness or another difficult life event. More information: palunabi.ee

CHILDREN AND
FAMILIES

Child Helpline 116 111 Contact the Child Helpline if a child or young person feels lonely, afraid, is experiencing bullying, family conflicts or another concern, or if you are an adult who is worried about a child. More information: lasteabi.ee

WHEN LIFE FEELS
OVERWHELMING

Lifeline In Estonian 655 8088 In Russian 655 5688 If you are feeling lonely, hopeless or overwhelmed, or simply need someone to talk to, please reach out. You do not have to face difficult feelings alone. Someone is here to listen. More information: eluliin.ee

SUPPORT FOR PEOPLE AFFECTED BY VIOLENCE OR TRAUMA

SUPPORT IN
LÄÄNEMAA

Läänemaa Women's Support Centre

Läänemaa 504 2300 laanenaistetugi@gmail.com Hiiumaa 5197 7170 hiiumaanaistetugi@gmail.com Free crisis support, psychological and legal counselling, and safe accommodation if needed. More information: laanenaistetugi.ee

HELP ACROSS
ESTONIA

Women's Support Centre Network

5594 9496 24/7 support for women who have experienced violence. If you feel afraid in an intimate relationship, have been harmed or exploited, you can seek help. You can also contact the helpline if you are worried about someone close to you. More information: naistetugi.ee

CONCERN ABOUT
YOUR OWN BEHAVIOUR

Support for Change Violent Behaviour

660 6077 If you are concerned about your own violent behaviour and would like to make a change, counsellors can support you in finding healthier ways to cope with difficult emotions, conflicts and relationships, and help you stop using violence. More information: Social Insurance Board

LOCAL VICTIM SUPPORT
IN LÄÄNEMAA

Läänemaa Victim Support Specialist

5340 2027 If you have experienced a crime, violence or another traumatic event and need support in your recovery. A victim support specialist can help assess your needs, find a suitable psychologist and support you in communicating with different services and authorities. More information: palunabi.ee

If you need support with learning or mental health issues

LEARNING AND SCHOOL SUPPORT FOR CHILDREN AND YOUNG PEOPLE

Rajaleidja Information Line

735 0700 rajaleidja@harno.ee If a child or young person is experiencing difficulties with learning, behaviour, anxiety, relationships or coping at school, Rajaleidja specialists can help find suitable solutions and support services. More information: rajaleidja.ee

MENTAL HEALTH SUPPORT FOR YOUNG PEOPLE

School Psychologists' Helpline

1226 koolipsyhholoogid@ koolipsyhholoogid.ee Students, university students and parents can receive advice and support with learning, bullying, parenting, wellbeing, coping and navigating difficult situations. More information: koolipsyhholoogid.ee

ONLINE AND VIDEO SUPPORT

Peaasi.ee

Peaasi.ee provides free online and video mental health support for young people and adults. The website offers reliable information, practical tools, self-help materials and opportunities to seek specialist support. More information: peaasi.ee

MENTAL HEALTH CRISIS OR URGENT SUPPORT

Läänemaa Hospital

472 5800 If you are worried about your own or a loved one’s mental health and feel that medical advice, a consultation or treatment may be needed, please contact your family doctor or Läänemaa Hospital. In an emergency, always call 112. More information: Läänemaa Hospital
Practical Support

Finding Balance During Difficult Times

Experiences from the Haapsalu Therapy Group and Practical Ways to Support Yourself

Difficult life changes, leaving home and experiencing crises can leave deep emotional scars. Even after reaching a safe place and finding a place to live, it may seem to others that life should become easier. In reality, adaptation is a long and complex psychological process.

To provide meaningful and lasting support, a Russian language therapy group began meeting in Haapsalu in September 2025. The group was called “Saturday Meetings: Support and Finding Resources in a Difficult Life Situation.” The programme continued until June 2026 and was led by experienced practising psychologist and crisis psychologist Natalja Šastina, who has been working in the field since 1999. Although the group was primarily created for Ukrainian refugees who had experienced war related trauma and the loss of their previous social status, it was also open to others seeking inner balance and support while coping with challenging life circumstances.

Heledad kõrrelised pehmes valguses

Psychologist Natalja Šastina explains that adapting to a new environment often means coping with several difficult emotional challenges at the same time:

  • Losses and changes: People often have to cope with losing their previous jobs and social status. Many are forced to start over in lower qualified positions because of financial difficulties, unrecognized qualifications or limited language skills.
  • Identity crisis: Former roles (such as being a successful professional, homeowner or neighbour) no longer function in the same way, and a familiar home environment has often been replaced by rented accommodation.

Natalja explains that these experiences can lead to specific cognitive and emotional difficulties. People may often feel distracted, their attention and ability to concentrate may decline, and making clear decisions can become challenging. Emotionally, they may experience deep feelings of guilt and fear, anger, helplessness and persistent anxiety, fueled by constant concern for loved ones who remain in war affected areas and by uncertainty about the future.

Each person goes through these processes in their own way.

In every case, the mind is doing an enormous amount of work to adapt. It is exceptionally important that people do not remain alone with their inner experiences. The aim of our programme was to help participants understand how the mind works. When people understand what is happening to them, it becomes easier to cope. The feeling of being “broken” begins to disappear. It is not laziness or weakness, but rather the body's energy saving mode.

Natalja Šastina
crisis psychologist and therapy group facilitator
Ema ja laps istuvad kõrreliste keskel mere ääres, sümboliseerides turvatunnet, emotsionaalset stabiilsust ja pere heaolu.
The Impact of the Group

Stability, Self Esteem and Family Well Being

Group sessions helped participants find inner stability, rebuild their sense of self worth and create a safer and more supportive environment for their entire families.

High Levels of Anxiety Also Affect Children

At the beginning of the meetings, one of the main topics was the high level of anxiety experienced by participants, which also directly affects children. Children are highly sensitive to their parents’ emotions. When a parent lives under constant stress, this tension is often transferred to the child and may lead children to become quieter than usual or behave aggressively at school or kindergarten. Group sessions helped parents find stability and become a reliable source of support for their children.

Strengthening Self Esteem
The sessions helped participants rebuild their self esteem and rediscover their sense of self worth. In situations of forced migration, people often experience what is known as the “Ulysses syndrome” or a narrowing of motivation. When a sense of safety is lost, the mind tends to suppress higher level needs such as career aspirations, creativity and self fulfilment, focusing instead on basic survival. In the group, participants learned to consciously recognize their strengths again, continue learning the language, create, and appreciate their own progress. Reflecting on the season, Natalja notes that participants became noticeably more stable in their emotional state and focus, while their motivation and genuine interest in further personal development began to grow.

“I received emotional support, gained more confidence, and learned how to support myself better.”

“For me, it was important to learn how to cope with my emotions.”

“These meetings provide an opportunity to release emotional tension and recharge with positive energy.”

“Every meeting was meaningful and beneficial.”

The Russian language therapy group has now successfully completed its activities for this period. The initial and most critical phase of crisis support has been provided to those in need, and participants are now ready to take the next step. This means gradually becoming comfortable with the idea that, using the skills they have acquired and the inner resources they have developed, they will be able to navigate everyday life more independently.

If you feel that, in addition to managing on your own, you would benefit from a sense of social belonging and emotional grounding, Haapsalu offers excellent opportunities to join local dance, sports and physical activity groups on your own initiative. These activities support physical well being while also providing valuable opportunities for community connection and mutual support.

9 Tips for Supporting Yourself and Maintaining Inner Balance

01

Train your mind to notice pleasant and joyful moments. This helps balance anxiety and supports serotonin production. Try to notice three small wonders every day. They do not have to be anything extraordinary: a dewdrop sparkling on a leaf, an unexpected greeting from a passerby, or the enchanting blossoms of a lilac tree. One group participant shared enthusiastically: “My mother sent me a box of sweets!” For her, that was something wonderful, a true little miracle.

02

Write down both major achievements and even the smallest steps forward in a beautiful notebook.

  • External achievements: “Today I walked briskly for 15 minutes,” “I cleaned out a kitchen drawer,” “I learned two new Estonian words.”
  • Internal achievements (managing emotions): “I felt upset, but I used a breathing technique and did not raise my voice at my child,” “Instead of criticizing myself, I praised myself.” This helps train the brain to notice progress rather than focusing only on problems.

03

Even 25 minutes of brisk walking in nature (in a forest or park) can effectively reduce stress hormones such as cortisol and adrenaline. The sights, sounds and scents of nature enhance this stress relieving effect and help shift the brain from a state of anxiety into a state of recovery. After 30 to 40 minutes of physical activity, the brain begins to release endorphins, the body’s natural mood boosting chemicals. Spontaneous dancing to music, yoga or group exercise classes can also reduce feelings of loneliness and help people cope with stress.

If you are in Haapsalu, consider trying the Path to Well-being: Promenade, a gentle seaside walk designed to help you slow down, move, breathe and recharge.

04

Learning a new language is a powerful form of brain training that stimulates neuroplasticity. Language learning can also be an effective way to reduce anxiety: the brain cannot fully focus on a challenging language task and maintain a high level of anxiety at the same time. Take part in courses and language cafés, borrow simple children’s books from the library, follow the news or listen to music in Estonian. Learn in ways that help relieve stress rather than create more of it.

05

Setting goals helps create a sense of calm and clarity. We can either spend our energy feeling sorry for ourselves or use our circumstances as an opportunity for growth. Use the GROW model (Goal, Reality, Options and Will) when setting goals and follow the principle of taking small steps. Break larger plans down into simple daily actions that feel realistic and achievable.

06

For example, explore Lazarus’ model, which describes eight major coping strategies. You can find online questionnaires that help identify your habitual ways of responding to stress. People tend to be much more resilient when they have more than just two or three ways of coping with stressful situations.

07

Do not isolate yourself. Spending time with friends and acquaintances helps strengthen a sense of social belonging. Sharing your difficult thoughts, doubts and fears with people you trust, in a way that feels safe and respectful to everyone involved, can be a powerful way to support one another.

08

During difficult moments and periods of intense emotions, a gentle, natural diaphragmatic breathing technique can be especially helpful. It helps restore energy, calms the nervous system and promotes a greater sense of rest and well being.

09

Offer small surprises, compliments or words of encouragement to others. Natalja warmly recalls the thoughtful gifts that group participants shared with one another: some brought fragrant herbal tea they had gathered themselves, while others shared sweets they had brought from Ukraine. Helping someone who is also facing difficulties can give you a tremendous sense of inner strength and confidence.
If you feel that you need additional professional support, you can always seek help and useful information from psychological support specialist Viktoriia Blinova. You do not have to face your difficulties alone. Help is available.

The therapy group summary was prepared by Julia Gurjeva based on materials provided by crisis psychologist Natalja Šastina and feedback from participants.