The main meters are the number on people infected with COVID-19 and the number of people hospitalised. The Government reviews the risk level once a week.Instructions for how to behave at different risk levels
Set daily routines
Our daily activities and pace of life may be interrupted right now. Think about how you could adapt to the situation and create positive daily routines for yourself. Your daily schedule should include both useful and pleasant activities.
- Useful activities
such as cleaning the house, preparing food, eating at set times, exercising
- Pleasant activities
for example, reading, watching movies, solving crossword puzzles, calling friends.
Make a daily schedule for yourself, because following it increases the feeling of security and decreases feelings of helplessness and fear caused by the unpredictable situation.
If you have anxiety and concerns, you can help yourself
Many people are worried about themselves or their close ones catching COVID-19, which can cause high anxiety. Try to focus on the things that you can control – for example, where to get sensible information, how to prepare for various situations.
The fact that some things are out of your control is inevitable at the moment, however, constantly thinking about the virus and the situation it has created could cause excessive anxiety. Use self-help methods to calm yourself and cope with the anxiety, look for advice on how to alleviate anxiety and how to keep intrusive thoughts under control, and how to do simple relaxation exercises.
A bit of joy in every day
Fun activities help lift your mood, so in addition to your responsibilities, do try to find time for what you really enjoy. Brainstorm with your family about what you like to do and can do at home, and do those things regularly. Make a list of your family’s “simple pleasures” and include the things that bring you joy during the day.
- Listen to good music
- Watch your favourite films
- Exercise together
- Look for interesting recipes and cook great food together
- Play board games
- Organise social events online
Take care of your physical health and sleeping
Your physical condition has a big impact on your emotional and mental wellbeing. Good quality sleep will also help you maintain your mental and physical health.
- Try to eat healthy
- Drink enough water
- Air out your rooms
- Exercise at home or, if possible, outdoors, or just go for a walk
- Try to avoid or decrease smoking, as well as alcohol and drug use
- Reduce your coffee intake, try to avoid device and television screens immediately before falling asleep.
- At the Tarkvanem.ee and Peaasi.ee sites you can find good recommendations for how to ensure good quality sleep.
Focus on what you’re doing
In a stress situation, we tend to see things worse than they are, which is why it is important to differentiate between real and hypothetical (“What if. . .”) problems. Real problems can be solved using problem solving techniques. Constantly thinking about problems doesn’t get you closer to the solution, but rather deepens the feeling of being out of control and tense.
- Focus intently on what you are doing (when talking to a child, focus on the child, and when walking outside, on your surroundings.
- Instead of imagining the worst case scenarios and worrying about them, ask yourself: Am I rushing ahead of things and presuming that something very bad will happen, even though I don’t know that it will? Or am I underestimating my ability to cope with difficulties?
- Remind yourself that important steps have been taken in Estonia to contain the spread of the virus and that we’ve managed to come through difficult times in the past.
We will not leave anyone behind
To support your state of mind, it is important to keep up relations with close people. That will help you feel that you are not alone.
Think about how to keep in regular contact with your friends and close ones by phone, video calls or on social media. For example, to communicate online, start a group with your friends and acquaintances, where you can send pictures and joke amongst each other.
It might also be the right time to revive relations with old friends, who you’ve been thinking about, but haven’t had time to contact.
Excessively following the news and social media on the topic of the coronavirus will make your mind more restless. To avoid that, try to limit reading and watching the news. Think about which media channels you trust and check them a few times a day at certain set times.
If you want to take a break from following the news, ask someone to let you know about important developments. Keep an eye on your kids’ reaction to news about the virus and be attentive to their fears and anxiety. Try to be with your children, when you watch, listen to or read the news, so that you could explain what’s happening to them.
If you are worried about your family’s financial state or loss of employment, be active in hedging risks.
- Make a plan right away on how to cut costs
- Talk to your bank about loan payments, to your landlord about rent payments
- If needed, use debt counselling services
- Consult with the Unemployment Insurance Fund to find out what options are available for you
- Talk to the social welfare department of your local government, whom you can ask for a subsistence benefit or other services, if needed.
If you don’t get clear answers or recommendations, ask again soon – things are changing fast and some solutions and help measures are being developed right now.
If you have lost your job
If you have lost your job, know that the situation itself is emotionally hard, so anger and depression are completely understandable.
We don’t know where this economic crisis will lead us, but we are all in this together. The reason for your job loss is not you – it is the overall state of things. The economy is cyclical – after it rises, it falls, and then it rises again. Try to stay active, find out about new work and training opportunities. Share your concerns with your close ones too.
Times are tough and they may get tougher, and we don’t know how long it will all take. However, it is important to know and remember that all tough times end at one point. Until then, we can just try to do our best to cope as well as possible. Think about what has helped you get through hard times before.
If you want to support a close family member, find a spot that is as private as possible and take time away from other matters. Make sure that the time also suits the others. Shut off all disruptive screens and phones. The most important help is indeed taking the time and listening. Even though you might be tempted to offer solutions or advice, it might not help. Try to understand the experience of the other person and find out what they need.
It is highly likely that anxiety, tension and discontent will increase during a crisis. If you or your family member is having a hard time dealing with negative emotions and it is having an impact on your daily life, seek help from a mental health specialist.
A mental health specialist can help you cope better with anxiety and stress by using special techniques. Ask your doctor, who can refer you to the right specialist, if needed.
- If you have mental health concerns, talk to someone you trust. Ask for help! Help and information are also available at the hotline 1247 and through the Peaasi.ee web counselling service.
- If you are taking medication to support your mental health, definitely continue taking it. Make sure you have a backup supply of medication at home and think about who could get your medication for you if you have to stay at home. With your ID code, someone else can get your medication for you.
- Many mental health services are working over video bridges and also actively communicating by e-mail and phone.
- If needed, get in touch with your psychologist or psychiatrist.
- If your life is in danger, emergency psychiatric help is available in bigger Estonian cities 24/7.
Mental health support contacts
There are several counseling lines and support centers where you can get psychological help and support in stressful or even dangerous situations.
The 1247 hotline offers psychological first aid to all in need. First responders needing support and help to cope with stress are also welcome to call.
Callers can receive advice 24/7 in Estonian, Russian, and English.
People who do not wish to or cannot make a call can alternatively receive help through an online chat at www.palunabi.ee
The Child Helpline 116111 works across Estonia round the clock and calling 116111 is free of charge. This number is intended for all matters concerning children and for reporting a child in need of assistance. Both children and adults (parents, relatives, specialists, neighbours, friends, acquaintances and other attentive people) are welcome to call this number
f you don’t want to call, you can ask for advice by sending an e-mail or starting an on-line chat on the website www.lasteabi.ee under “Ask for help” or “Start chat”.
Pastoral care helpline 116 123 is open 24 hours a day to give an advice to alleviate a crisis caused by illness or accident. Calls to 116 123 are free.
Emotional support Lifeline in Estonian 655 8088, in Russian 655 5688 (daily 19-07) is helpful for people who are in a state of emotional crisis, depression, deep anxiety about loss and grief, feel lonely, suffer violence, experience various relationships and family problems or social difficulties.
Victim support helpline 116 006 provides prompt assistance to people who have fallen victim to an offence, negligence, or mistreatment or experienced physical, psychological, economic, or sexual violence. The service is free of charge to callers and available 24 hours a day. Helpline callers have the option to remain anonymous. Assistance is provided in Estonian, Russian, and English.
If calling is not possible or if one does not want to discuss their problems by phone, please visit palunabi.ee, where victims can request counsel and assistance via online chat.
From abroad, the Estonian victim support helpline is available at +372 614 7393.
You can write to experienced counsellors to get advice with a mental health issue or concern. Young people aged 16–26 have the opportunity to receive free personal counselling on mental health. Register »
Online counselling is a letter-based free and anonymous form of psychological counselling. Lahendus.net does not provide therapy or deal with the treatment of mental disorders, but tries to support people and help them analyse their problem. If necessary, the counsellor of Lahendus.net will help you find a suitable place to turn to with your concerns.
All people working with children and young people, parents, students, and children themselves are welcome to call the free hotline of the Association of Estonian School Psychologists 1226 in Estonian and 1227 in Russian. The purpose of the hotline is to provide an easily accessible opportunity to speak to a qualified school psychologist anonymously and free of charge.
The Estonian-language number 1226 of the helpline is open from 4 p.m. to 8 p.m. from Monday to Friday and the Russian-language number 1227 from 4 p.m. to 8 p.m. on Tuesdays. Psychologists with a school psychologist certificate provide help at the helpline.
Family doctor's Advice Line 1220
The phone is open in Estonian 24 hours a day, including weekends and public holidays. In English the phone is open every day at 15.00-17.00. If you are abroad call +372 634 6630.
Emergency phone number 112
The emergency phone number 112 is always accessible and free of charge. Call the Emergency Response Centre if you need help – if your or someone else’s life, health, property or environment is in danger or there is reason to believe that something dangerous is about to happen. Be sure to teach children how to call this number as well and encourage them to use it when necessary. It is possible to call 112 even if there is no SIM card in the phone or no network signal.
Last updated: 10.11.2021