An Interview with Olga Perju
Olga Perju, MA, RP, CCC-S, RCAT is a Registered Art Therapist and Certified Counsellor who works with kids, youth and families at her community-based private practice in Ritchie, Edmonton: Sparrow Creative Counselling. She believes in thinking creatively about wellness.
We spoke to her about staying mentally healthy during the dark days of winter and the ongoing COVID-19 pandemic.
ABOUT HER PRACTICE E-MAIL OLGA
Why is it harder to feel good during winter?
With shorter days and colder weather, feeling down during the winter is common for a lot of people. As we rely on day light to trigger our brain’s production of Serotonin (a chemical that effects our motor function, stabilizes our mood, regulates our appetite and sleep, reduces feelings of anxiety/depression and increases our focus), waking up in darkness makes it harder to feel your best. Not only that, but our bodies also produce less Melatonin, which regulates our sleep-wake cycle, and the low-light in the morning effects our Circadian rhythm – making it tough for our bodies to know that it’s daytime. Add in a global pandemic, and this winter may feel especially tough.
How does COVID affect our mental health/well-being?
COVID has taken a toll on our well-being in many ways. It has caused many of us to feel isolated, uncertain, fearful and increased levels of stress. With all of the restrictions in place that ensure our community’s health and safety, it also means that we cannot rely on the activities we used to do to take care of ourselves – participate in team sports, gather with family and friends, attend festivals, or go for a massage. We may feel helpless and not know what to do or where to turn.
When should people get support from a professional?
If you notice that your mood is down over long periods of time, your appetite and sleep patterns have changed, and you have lost interest in your regular activities, it is a good idea to go speak with your doctor. It is okay for us to feel down from time to time, but when it becomes persistent (lasts for weeks at a time, or longer), you may need more support to help get you back to feeling more like yourself.
Why is it important to talk to a trusted adult when I, or someone I care about, is feeling down?
Sometimes, we feel like we are carrying a really heavy weight that just will not budge. This can be persistent worrying thoughts, feeling alone, stressing about the pandemic or just feeling blah. Talking to an adult you trust means that they can share some of that load with you, and help you figure out a plan to decrease some of your worries.
If it is hard to speak to someone in person, consider reaching out in other ways:
THE DISTRESS LINE
Call: (780) 482-HELP (4357)
KIDS HELP PHONE LINE:
Call: 1 (800) 668-6868
Send a text at 686868
Chat online www.kidshelpphone.ca
What is one piece of advice you have for us for to keep in mind?
When we are feeling down or stressed, our window of tolerance and ability to cope with challenges becomes a lot harder. Listen to what your body is trying to tell you. If you are feeling worried or overwhelmed, take a few deep breaths – moving the air into your nose, right down into your belly, and back out again.
Focus on the little things that bring a sweet smile to your face – make a craft, take a bath, pet your cat, see how many creatures you can see outside your window, or jot down three things you enjoyed doing that day. Sometimes, it’s about the little things we can do that make a world of difference.
Visit www.sparrowcreativecounselling.com
Olga Perju, MA, RP, CCC-S, RCAT is a Registered Art Therapist and Certified Counsellor who works with kids, youth and families at her community-based private practice in Ritchie, Edmonton: Sparrow Creative Counselling. She believes in thinking creatively about wellness.
We spoke to her about staying mentally healthy during the dark days of winter and the ongoing COVID-19 pandemic.
ABOUT HER PRACTICE E-MAIL OLGA
Why is it harder to feel good during winter?
With shorter days and colder weather, feeling down during the winter is common for a lot of people. As we rely on day light to trigger our brain’s production of Serotonin (a chemical that effects our motor function, stabilizes our mood, regulates our appetite and sleep, reduces feelings of anxiety/depression and increases our focus), waking up in darkness makes it harder to feel your best. Not only that, but our bodies also produce less Melatonin, which regulates our sleep-wake cycle, and the low-light in the morning effects our Circadian rhythm – making it tough for our bodies to know that it’s daytime. Add in a global pandemic, and this winter may feel especially tough.
How does COVID affect our mental health/well-being?
COVID has taken a toll on our well-being in many ways. It has caused many of us to feel isolated, uncertain, fearful and increased levels of stress. With all of the restrictions in place that ensure our community’s health and safety, it also means that we cannot rely on the activities we used to do to take care of ourselves – participate in team sports, gather with family and friends, attend festivals, or go for a massage. We may feel helpless and not know what to do or where to turn.
When should people get support from a professional?
If you notice that your mood is down over long periods of time, your appetite and sleep patterns have changed, and you have lost interest in your regular activities, it is a good idea to go speak with your doctor. It is okay for us to feel down from time to time, but when it becomes persistent (lasts for weeks at a time, or longer), you may need more support to help get you back to feeling more like yourself.
Why is it important to talk to a trusted adult when I, or someone I care about, is feeling down?
Sometimes, we feel like we are carrying a really heavy weight that just will not budge. This can be persistent worrying thoughts, feeling alone, stressing about the pandemic or just feeling blah. Talking to an adult you trust means that they can share some of that load with you, and help you figure out a plan to decrease some of your worries.
If it is hard to speak to someone in person, consider reaching out in other ways:
THE DISTRESS LINE
Call: (780) 482-HELP (4357)
KIDS HELP PHONE LINE:
Call: 1 (800) 668-6868
Send a text at 686868
Chat online www.kidshelpphone.ca
What is one piece of advice you have for us for to keep in mind?
When we are feeling down or stressed, our window of tolerance and ability to cope with challenges becomes a lot harder. Listen to what your body is trying to tell you. If you are feeling worried or overwhelmed, take a few deep breaths – moving the air into your nose, right down into your belly, and back out again.
Focus on the little things that bring a sweet smile to your face – make a craft, take a bath, pet your cat, see how many creatures you can see outside your window, or jot down three things you enjoyed doing that day. Sometimes, it’s about the little things we can do that make a world of difference.
Visit www.sparrowcreativecounselling.com