On My Mind: Mental Health Tools for a life in Transition
Sofia's Story
At just 21 years old, Sofia, a determined Ukrainian student living in Slovakia, has already experienced a lifetime's worth of change. Leaving Ukraine at 17 to pursue education abroad wasn’t part of her initial plan—but when financial limitations ruled out her dream university in Kyiv, she found a new path in Slovakia. “Actually, I didn’t want to leave Ukraine but I lacked two points in my grades to quality for a scholarship and my parents couldn’t afford the tuition,” Sofia admits. “We discovered that university could be free in Slovakia. So we submitted the documents, I got in and I adjusted to life here. I’ll graduate in journalism this summer.”
Sofia comes from a close-knit family, now scattered across Europe due to life’s practical demands. Her sister is studying psychology in Kyiv and her father, who is an entrepreneur, is still in their home town in eastern Ukraine. Her mother, once an economist, retrained as a psychologist in her 40s to help improve their family’s mental wellbeing after years of tension at home. “Since childhood, there was a lot of yelling and stress in our household. But thanks to my mother’s decision to become a psychologist, everything changed. Our psychological health improved. I now understand the value of mental stability in a family.”
It’s perhaps no surprise then that when Sofia came across UNICEF’s On My Mind podcast on Instagram, she was immediately curious. “I was going through a difficult time and was feeling stressed. I don't remember exactly why, but I wasn’t feeling good. I clicked to listen right away,” she recalls. “My mum always talked to us about the importance of mental health, but hearing it from professionals made it even more powerful.”
The first episode struck a chord. “It talked about what mental health really is. I had heard similar things from my mum, but it was explained so well that I didn’t want to stop listening.” The podcast host’s voice, tone and pauses helped Sofia feel grounded. “The narrator spoke in Ukrainian and I liked her voice, how she paced the conversation. It gave me space to pause and connect with myself, especially as someone living away from home.”
One technique Sofia learned in the episode entitled “An exercise in Hands as thoughts and feelings” included placing her hands on her face and then her lap while practicing grounding breathing. She found this to be especially impactful, “I didn’t realize at the time how much it helped. But later, I could see it made a real difference with my anxiety.”
As someone juggling studies, multiple jobs, life in a foreign country and knowing that her relatives back home are living through a conflict, Sofia admits the pressures sometimes become overwhelming, “I struggle with anxiety. I had a lot of pressure in my studies and with all the difficulties back home and the challenges in my family I felt a sort of confusion in my head and like I couldn’t cope.” But the podcast gave her tools to cope, and confidence to share what she learned. “I even recommended it to my friend. She was going through financial stress and couldn’t talk to anyone about it. After hearing how much the podcast helped me, she wanted to listen too.”
Sofia believes On My Mind is especially useful for Ukrainians living abroad.
“Many young Ukrainians here come from cities that have been under shelling and strikes so of course they’re worried about their home towns and are struggling with that in addition to all the regular worries and anxieties young people face because of school and life in general. A lot of people, including myself, are worried about what they’re going to end up doing and where they’ll be. The podcast has episodes for all kinds of different situations, like grief from losing loved ones, stress caused by school, anger at work, homesickness. Once, I was really upset after something happened at work. That evening, I listened to an episode about how kindness can help in stressful situations. It changed my perspective.”
She also appreciates that the podcast can be listened to casually, yet still provide deep insights. “Sometimes I would listen while walking or while on public transport. Later, I’d go back and replay the parts that really mattered, when I had time to focus.”
Despite growing openness around talking about mental health issues among young Ukrainians in Slovakia, Sofia acknowledges that challenges still remain. “Many teenagers can’t afford therapy, or don’t want to admit that something is wrong. That’s why tools like podcasts are so important. They’re free and accessible.”
As for the future, Sofia stands at a crossroads. “Like many young people my age, I do worry about what comes next after graduation. My dream is to live by the sea in Portugal and work remotely, though maybe not as a journalist forever. I would definitely recommend On My Mind to others. It helped me feel less alone. I know it can help others too.”
