Psychological Support in Autumn

Seasonal melancholy, also known as the “autumn-winter blues,” is a common condition that appears mainly during the colder months.

During this time, days become shorter, sunlight decreases, and both temperature and daily rhythm change — all of which can lead to fatigue, anxiety, low mood, or even feelings of loneliness. 

It’s important not to ignore these feelings but to take care of yourself:

Light Instead of Darkness.
Try to go outside every day, even if the sky is cloudy. During the day, open the curtains and choose bright spaces with large windows. If possible, use a daylight lamp — it helps your body maintain its natural rhythm.

Movement and Activity.
Physical activity releases natural “happiness hormones.” It can be a gym workout, dancing, or even a 20-minute walk in the park. The key is consistency.

Warm Rituals.
Create small daily pleasures: a cup of hot tea or coffee, your favorite book or series, a chat with friends. These rituals provide comfort and stability.

Community.
Don’t isolate yourself with your sadness. Talk to others, join meetings or hobby clubs. Sharing your feelings helps lighten their weight.

Remember: seasonal melancholy is common, but it doesn’t have to define the quality of your life. If sadness becomes too strong and interferes with your daily routine, it’s important to reach out to a specialist. Taking care of yourself is not a weakness — it’s a step toward inner balance.

Need psychological support?
Contact us! Our psychologist Olha Kholodna will help you regain emotional balance and control over your life.

At the Centre for Integration of Foreigners, operating as part of the Good Neighbourhood Map INTEURO.INFO, we have been providing free psychological consultations for over 6 years to non-EU foreigners legally residing in Poland.

How to access free psychological consultations under the “My Friend” program?
HELPLINE
We have launched a helpline in four languages: Polish, Ukrainian, Russian, and English.
Helpline: +48 573338377
Viber/WhatsApp: +48789085083
e-mail: info@inteuro.info

INFORMATION POINT
IMPORTANT! 
Appointments are required (online, by phone, or via email)
25-501 Kielce, str. Sienkiewicza 78A (second floor)