How to support Ukraine and take care of your mental health: 10 therapist tips

Helping Ukraine amid the war is important, but self-care for Ukraine supporters — for you — is also vital to ensure you have the strength to keep supporting those in need. Rubryka shares ten mental health tips on how to avoid activist burnout.

What's the problem?

Two years ago, the phrase "Stand with Ukraine" could be seen almost everywhere worldwide. People from different countries, shocked by Russia's brutal attack on Ukraine, started doing whatever they could to help Ukrainians and support their fight. They offered aid to refugees, organized humanitarian aid shipments, provided financial help, held anti-war rallies and protests, and fought Russian propaganda in the information war. Millions of ordinary, compassionate people worldwide have been doing — and continue to do — these things and more.

It is difficult to find a Ukrainian who isn't grateful for this support. Nonetheless, more and more people involved in the Ukrainian cause have felt drained over the last year. Everyone is tired: those fighting on the front lines, those living through the war, and the volunteers. Even those helping — like you, our readers — are feeling the weight of fatigue.

What's the solution?

"Everyone experiences fatigue in their own way. Naturally, people prefer to avoid pain and everything that leads to frustration and feelings of powerlessness," says Oleksandra Zakrasnianna, a psychotherapist with Ukraine's National Association of Gestalt Therapists. "Nobody wants to go through negative emotions, but avoiding the evil in the world, just like avoiding the topic of death, only allows that evil to spread and grow, like cancer. When society takes a childlike stance and only believes in the good, we risk losing ourselves as a species." 

Ms. Oleksandra stresses that evil must be stopped and mustn't be allowed to spread. She reminds us that, thanks to the evolution of science and the efforts of many caring individuals who have persistently sought ways to halt the progression of complex diseases, we can now preserve life.

It's compassion and empathy that have allowed humanity to survive. Scientists have discovered that early humans survived by developing empathy for others. For instance, archeologists found the remains of people healed from a broken hip, showing that someone cared for them. Someone prepared food, provided medical care, and ensured their survival. Who knows how many millions of descendants have lived thanks to the humanity and kindness of that one person?

"Our generation has been tested in how we show humanity in the face of the horrors of war. In Ukraine, evil has arrived in its most aggressive and monstrous form — it brings death," says Oleksandra Zakrasniana. "And how each of us responds to this evil will determine whether humanity and our descendants have a future. Children are watching us and learning how to be and what kind of world humanity will create in the future. How much we care for one another will shape not only our future but theirs too."

At Rubryka's request, Oleksandra Zakrasniana offered some practical mental health tips on finding balance — to stay informed about the news and not turn away from the war in Ukraine but also to avoid falling into exhaustion and negativity. She explains how to support Ukraine, stay compassionate, and, at the same time, remember to care for yourself and your mental health.

How does it work?

We all have the right to feel tired — we can even experience activist burnout if we stand up for some vital cause. We are human, and we need rest. From time to time, we long for an escape, like when we were children, into a fantasy world where evil doesn't exist.

"By the way, it's us, adults, who start teaching our children from an early age that good and evil exist side by side — in fairy tales and cartoons, there's almost always a villain, and the heroes can only defeat them when they work together," says Oleksandra Zakrasniana.

So, we can only defeat evil by coming together — everyone who helps can make a real difference in the lives of those affected by the Russian-Ukrainian war. But how can you find the energy to give while caring for yourselves? Here's what the psychotherapist suggests:

1. Balance and reflection: Balance is a skill that we need to nurture within ourselves. For example, we need to balance giving and receiving, as well as work and rest. It's also wise to keep a balanced perspective on information, setting limits on how much information you consume to stay informed without feeling overwhelmed. Take time to evaluate what uplifts you and what drains you. It helps you adjust your actions and focus on what truly matters.
2. Adjust your information consumption: Be especially cautious if you tend to have addictive tendencies. Choose a few reliable sources that provide accurate information. Avoid excessive reading of news from questionable sources, which can create anxiety with unverified headlines. Try to avoid overloading yourself with information from too many channels. Set clear boundaries for checking news or social media; for instance, limit your time to 30 minutes daily. Regularly take breaks from digital devices to give your mind a rest. Don't start or end your day by reading the news — this can help lower your stress levels.
3. Support meaningful initiatives: You need to feel you're doing something tangible rather than just passively consuming news. Find your role in helping those in need. Instead of getting lost in the multitude of organizations out there, focus on local initiatives and reputable charities that resonate with you and contribute your efforts there. This keeps you involved without overwhelming yourself. You could join a local volunteer organization or donate to a fund supporting Ukrainians.
4. Set emotional boundaries: Remember that you can't solve every problem on your own. Allow yourself not to feel guilty for not being able to do everything. Preserve your emotional reserves to avoid activist burnout and help when it's truly necessary.
5. Take breaks: Occasionally step away from the constant flow of information and active involvement. This helps prevent emotional exhaustion and allows you to maintain your effectiveness in supporting others long-term. Oleksandra Zakrasniana comments on this critical mental health tip:

"Be kind to yourself. Accept your emotions, including your fatigue, and give yourself permission to be vulnerable and take time to 'be lazy.' In fact, the moments when we're not physically active are crucial for our brains. During this 'laziness,' our brains analyze and organize the information we've gathered throughout the day. This stage is vital for memory formation. Research shows that areas responsible for self-reflection, dreaming, and imagination become active during relaxation. In other words, during calm moments, our minds can generate new solutions, bringing unexpected thoughts and actionable ideas to the surface."

1. Focus on positive changes: Along with the grave news, look for information about positive initiatives and successes, such as refugee support, Ukrainian startups, or rebuilding infrastructure. This helps you see that your efforts to support Ukraine and international aid yield real results. By the way, Rubryka is a media outlet that not only reports on the problems in Ukraine but also highlights how they are being addressed right now.
2. Be honest with yourself and your feelings of wanting to receive gratitude from people you help: You need to recognize that you deserve appreciation for the help you provide. Gratitude is a crucial part of relationships. If you offer assistance, you have a right to receive thanks. Gratitude supports people in all activities and relationships and prevents them from giving up. However, be prepared — sometimes, those who receive help might not know how to express their thanks or simply lack the resources to do so. To increase recognition for your actions, let people know that feedback matters to you. Share your activities on social media, post about successful projects you helped realize, and comment on and acknowledge your contribution to the overall result.
3. If you're helping others, take pride in what you do. Capture photos or videos of your volunteer work to preserve memories and pass on experiences to your children. Remember how family stories about your grandparents' involvement in historical victories filled you with pride. Your descendants will also appreciate knowing that their ancestors played a part in fighting against the Russian invasion and in Ukraine's victory in the Russo-Ukrainian war.
4. Stay physically active: Regular exercise improves mood and reduces stress, helping to balance your emotions during crisis periods. Meditation or yoga can also help lower stress levels. Regularly set aside time for activities that relax you and restore your emotional balance.
5. If you find yourself feeling fatigued by constant stress and experiencing more depressive feelings, take care of your health to recover and prevent activist burnout. Focus on your diet, routines, sleep, and activities you enjoy, or even consider seeking help from a psychologist or therapist. This is crucial for anyone who helps others.

"Burnout is a common state for caregivers who often forget to care for themselves. So, it's important to occasionally remember that simple instruction from airplanes: Put your mask on first before helping others," says Oleksandra Zakrasniana. "In the same way, we must first help ourselves before we can assist others. Only then can we defeat the evil that hopes for our exhaustion and fatigue."