Autumn is a time of change, when nature slowly prepares for the cold weather. Temperatures drop, there are fewer sunny days, and prolonged rain and fog make it impossible to spend much time outdoors. It is during the fall that many people experience emotional exhaustion, sadness, or loss of energy. During wartime, these feelings can intensify, as we hear daily news of loss and uncertainty.
It is especially difficult in autumn for people living in frontline communities. They never get a break, living in constant tension and falling asleep to the sound of explosions almost every night. Olga Soboleva, supervisor of psychologists for the mobile teams of the Stabilization Support Services Charitable Foundation, crisis clinical psychologist, and psychotherapist, explained how to cope with the symptoms of autumn depression, recognize this condition, and help yourself when it occurs.
To cope with autumn depression, you first need to recognize it. The main symptoms include: – sleep problems (drowsiness or, conversely, insomnia); – irritability; – feeling tired even after waking up; – a sharp decline in self-esteem; – changes in appetite (hunger pangs, a particular craving for carbohydrates, or, conversely, poor appetite); – decreased attention span; – loss of interest in activities that were previously enjoyable; – constant anxiety and inability to finish what you started.
According to Olga, these reactions of the human body are normal, especially in conditions of prolonged stress. In no case is this a sign of weakness, but rather the body’s natural response to exhaustion. At this time, it is important to take care of yourself in order to preserve your strength and ability to act.
How to support yourself in the fall. Advice from a psychologist
1. Take care of your basic needs
Regular meals, sleep, and even short walks help stabilize the nervous system. If safety permits, try to spend more time outdoors and get some daylight.
2. Structure your day
In times of uncertainty, small, predictable actions are very helpful: morning rituals, a cup of tea before bed, a short conversation with a loved one.
3. Stay in touch
Communication is a very powerful resource. Don’t stay alone with your anxiety! Talk to friends, relatives, or seek professional help.
4. Reduce your news intake
If you notice that watching the news causes you stress or despair, limit the amount of time you spend consuming information.
5. Allow yourself to rest
Psychological resilience is not a constant force, but an ability to recover.
Often, these simple methods are among the most effective. Only a comprehensive approach that addresses both physical and emotional well-being can ensure a long-lasting positive effect. If none of these methods for combating autumn depression help, it is best not to delay and seek professional help.
According to Olga Soboleva, supervisor of the mobile teams of psychologists at the SSS Charitable Foundation, as part of the Foundation’s project, many people living in frontline communities will be able to receive psychological assistance, participate in group support sessions, and receive individual consultations.
“Such meetings are particularly effective. They help people find new resources, learn to cope with stress, and regain a sense of control over their lives. The main truth that everyone should remember is that asking for help is a sign of strength, not weakness. Know that you are not alone. Support is available and close at hand,”- emphasizes the psychologist.
The first visits by mobile teams of lawyers and psychologists will take place in the near future. The specialists will work in communities in the Zaporizhzhia, Mykolaiv, and Kherson regions.
The project “Lifesaving response to protection concerns and humanitarian needs of conflict affected people in the South and South-East of Ukraine” is implemented by the Stabilization Support Services Charitable Foundation in partnership with the international humanitarian organization CARE, with financial support from the Danish Ministry of Foreign Affairs.