Prevention and balance
Mental health is a person's emotional, psychological and social wellbeing. Maintaining it means not merely the absence of problems, but mindful prevention and the development of skills.
What has an influence?
Our habits, relationships, biological traits and life events — all of these affect how we feel day to day.
Lifestyle and choices
Sleep, movement, nutrition, recovery and clear boundaries shape how the body and mind respond to stress.
Relationships and support
A sense of security and belonging among family, friends and community play an important role in strengthening mental health.
Biological influences
Some predispositions are linked to biological traits, but a mindful way of life helps to balance them.
Life events and stress
A major life change, loss, workload or prolonged stressful situations can affect mental health quickly.
Practical recommendations
Supporting mental health means mindful actions that help maintain emotional balance and strengthen coping skills. It is not only about solving problems, but consistent, ongoing prevention.
01
Sleep is the foundation of mental balance
Regular, sufficient sleep helps to regulate emotions and reduces the risk of anxiety and low mood. Keep a consistent time for going to sleep and waking up.
02
Movement reduces stress
Physical activity reduces stress hormones and supports the balance of wellbeing hormones. 20–30 minutes of brisk walking a day works wonders.
03
The importance of rest
Constant strain without breaks leads to exhaustion. Plan short breaks into your day and keep work and rest time distinct.
Why this matters
Social support is one of the strongest protective factors for mental health. Keep in regular contact with loved ones, speak honestly about how you feel and seek out activities or communities that offer a sense of belonging.
is just as important as effort
protect against burnout
shapes our stress levels
A preventive approach
Move and care for your body
Regular light exercise 3–4 times a week, movement breaks during the working day and fresh air help maintain balance.
Set clear boundaries
Keep work and personal life distinct, and take at least one commitment-free period each week. Boundaries are a preventive protection against burnout.
Manage stress mindfully
Negative self-talk increases stress. Mindful self-care and positive self-talk strengthen resilience.
Plan for recovery
The nervous system needs mindful recovery. Short breaks during the day and calm evening routines help.
Stay connected with loved ones
Regular contact with family and friends, open conversations about how you feel and activities that offer a sense of belonging all strengthen wellbeing.
Develop your skills
Every new skill — better time management, mindful breaks, expressing boundaries — strengthens psychological resilience.
Common concerns
We offer a wide range of mental health services for adults, children, young people and families – in person in Tallinn and online.
Depression
Persistent low mood, loss of interest, fatigue and difficulty concentrating. Depression is treatable – seeking help is the first step.
Anxiety disorders
Excessive worry, panic attacks, social anxiety and phobias. Anxiety disorders affect over 300 million people worldwide.
Burnout
Prolonged overload leads to emotional exhaustion. Early recognition and prevention are key.
Trauma and crises
Loss, violence, an accident or a major life change can leave a deep mark. Professional support helps you back on your feet.
Relationship difficulties
Tensions in a relationship, separation, the challenges of parenting and difficulties communicating. Counselling helps you find fresh clarity.
Self-esteem
Negative self-talk, insecurity and self-criticism. A psychologist helps you develop a healthier relationship with yourself.
The counselling process
Everyone who feels they need clarity, support or a safe space to understand themselves is welcome to see a psychologist. Counselling is evidence-based, compassionate and confidential.
01
The first meeting and setting goals
At the first meeting we talk through your concerns, expectations and goals. This helps to build a safe connection and to set out what we will work on together.
02
The regular counselling process
Meetings take place at an agreed frequency. During our conversations we explore your thoughts, feelings and behavioural patterns, and together we look for new solutions and perspectives.
03
Supporting change and looking back
During the process you gain practical tools for everyday life. Once the goals have been reached, we look back together and discuss how you can continue to use what you have learned on your own.
Useful links
Maintaining mental health does not mean that difficulties are not allowed to exist. It means that a person has the tools to cope with those difficulties. Change does not happen overnight — it is a process that you can consciously contribute to at every stage of life.
Depression
Symptoms, causes and treatment — how to recognise depression and when to seek help.
Read more about depression →Anxiety disorder
Common anxiety symptoms, causes and evidence-based help.
Read more about anxiety disorders →
