Guilt is a normal, healthy emotion. Experiencing it when you’ve hurt someone or when you’ve made a mistake is a good sign—it means you have a conscience. But sometimes, you may experience unjustified guilt.

Unjustified guilt is when people punish themselves even though circumstances are out of their control, or they did not deliberately hurt anyone.

In the context of the pandemic, we are living in a period where we are reminded daily that our actions have consequences. There are several factors during this pandemic that have made us more vulnerable to unjustified guilt: guilt surrounding bereavement; guilt that your job is secure, or you are in a safe position, while others are not; guilt over parenting decisions; guilt because you cannot do more to directly help others; guilt after going to a social gathering; guilt for not going to a social gathering…the list goes on.

So, what can we do to avoid future guilt?

You may not be able to control the fact that you experience guilt, but you can control how you respond to it.

It is important to acknowledge that you are feeling guilty and identify the reason, then recognize the negative critical thoughts which can lead to a distorted idea of what happened or disproportionate levels of guilt. Try and reframe those negative thoughts with something you would say to a friend if they were going through a similar situation. If speaking to a friend, you would point out the good things they have done, remind them of their strengths, and how much you value them. You deserve this same kindness.

Be gentle with yourself. The ability to look at a situation from another’s perspective is incredibly powerful. It triggers a different set of emotions, the foundation of empathy that you need to be easier on yourself.

If you’re feeling guilty after a specific action, pause and evaluate what you can do differently in the future. It may help to identify what values you want to live by during the pandemic, even writing them down, so you can refer to them when if a situation arises. Remind yourself that you are doing this for your physical and mental safety which is another way of taking care of yourself.

Shirley Bellardo, LCSW, LCADC

The COVID-19 vaccine provides reassurances in keeping us physically protected, yet it does not automatically reduce or eliminate our anxiety, change in that way is going to take time and patience after all we have endured the past 18 months. Everyone is moving at their own pace when it comes to post quarantine; some folks have jumped at the chance to see a movie, go out to dinner, attend a sports event, or host a dinner party. For others, even if they are fully vaccinated, they are experiencing anxiety about relaxing their safety protocols. It is important to recognize and respect that we all have a pace that works best for ourselves.

So, how do you stay in your comfort zone and move at your own pace during this pandemic phase? This may be a perfect time to set and maintain boundaries that make you feel comfortable.

First, decide where you would like to draw the line for you and your immediate household. Do you feel comfortable asking about vaccine status? Do you feel comfortable with an outdoor, distanced, or masked get-together? Once you have discussed and made decisions, communicate this information clearly and with no apologies to your family/friends. 

Second, hold no judgment. It is not uncommon to have different opinions than your family or friends about moving out of quarantine. Using judgmental language or labels is not productive to having open and understanding relationships. Instead, use “I” statements to emphasize your needs rather than the ways you disagree with other’s choices. Centering your statement on yourself helps to take the sense of blame or negativity from the other person so they will not feel defensive. Last, practice what you are going to say so you can present your stance clearly and respectfully. Always remember, you have the right to make your own decisions and set boundaries that make you feel safe and comfortable.

Shirley Bellardo, LCSW, LCADC

As restrictions start to ease, more and more employees are returning to the workplace, no doubt with anxious feelings, questions, and possible concerns. Feeling dread and uncertainty is perfectly normal…

Will my co-workers be wearing masks?

Will we maintain social distancing?

How will we readjust to being away from home where it has been safe while quarantining for the past year?

First and foremost, it is important to acknowledge that it is normal to feel anxious right now, we went from working remotely to avoid groups of people to an accelerated reopening of the state. It is going to take time to adjust and be comfortable in this re-entry process; the following strategies may help managing back to work anxiety:

Take time to visit the workplace prior to returning to work. This may help reduce the anticipatory anxiety and stress you are feeling. Often the more we avoid a situation, the harder it can be to return to it.

Recognize what makes you feel safe and comfortable at home and try to translate that into your work environment.

Practice mindfulness – do a body scan from head to toe; mentally scanning yourself, you bring awareness to every single part of your body, noticing any aches, pains, tension, or general discomfort.

Visualization – form peaceful and inspiring pictures in your mind; imagine yourself succeeding in feeling calm and relaxed in your work environment.

Progressive muscle relaxation – practicing progressively tightening and then relaxing the muscles of your body can help you learn to better control the tension.

Challenge anxious thoughts – ask yourself if you are being realistic, are you thinking the worst-case scenario? Challenge these thoughts with more realistic ones to calm your feelings of anxiety.

Take one day at a time; do what needs to get done today and take care of tomorrow when it comes, tomorrow.

If you continue to worry about returning to the workplace, contact JFCS during daily drop-in hours to discuss other techniques that may be helpful. 609-987-8100.

Shirley Bellardo, LCSW, LCADC

Almost one year ago, I had to face the challenges of returning to work from family medical leave. At the time I was facing a range of emotions while not only dealing with that reality, but the return to a “new normal” of working remotely.

We have all made significant adjustments to our lives in the past year. Adapting to life during a global pandemic was difficult; now that vaccines are widely available, we are still facing challenges about our personal comfort levels being in the community and returning to work.

Thoughts you may be having, emotions you may be feeling, and answers you may be searching for…

Should I feel safe because I am not sure I do?

 I feel safe but the people around me don’t.

What is the right decision for my family and I?

My friends are comfortable, why aren’t I?

I am not comfortable being around friends and family who are not vaccinated how do I handle the stress?

My thoughts are going a mile a minute!

The truth is there is no right or wrong answer. This decision is an individualized choice. No one can tell you how you should feel or act. Everyone has different comfort levels and that is okay. It is important to not compare our self to others.

What can we do?

Establish and be consistent with your boundaries. Be kind and have compassion toward yourself. Go at your own pace. Take some therapeutic deep breaths. Stay hydrated and maintain balance with your nutrition and physical activity. If you are having trouble sleeping due to the many thoughts you are having listen to a guided sleep meditation – there are options available on Headspace and Calm sites/apps.

If your anxiety seems to be too challenging to manage on your own, please contact JFCS Clinical Department to have a licensed professional assist you at 609-987-8100.

Mara Myerson, LCSW, LCADC

One year ago, the World Health Organization reported the COVID 19 virus as a global pandemic and the world changed. Requirements for social distancing, wearing a mask and staying at home, for most, resulted in anxiety. Most of us experienced fear and worry about contacting or spreading the virus; gradually, routines developed, and we cautiously adjusted, still with a good amount of stress.

One year later, as the vaccine rollout quickens, and more and more people are getting vaccinated many folks are having conversations about different fears. A survey released last month by the American Psychological Association found that 49% of adults feel uneasy about returning to in-person interactions once the pandemic is over. Vaccination status did not affect the responses – 48% of those who have already been vaccinated say they, too, feel uncomfortable with in-person interactions.

​These concerns are understandable. In the past year, we have heard over and over that home is the safest place, so feeling anxious about the prospect of being with people outside our “pod” or in larger gatherings is perfectly normal.

Returning to in person interactions while the pandemic is still ongoing is yet another transition.  For those who struggled with anxiety before the pandemic, the anticipation of an impending return to something like normalcy is cause for apprehension. For most, this adjustment will not be easy. Coping skills can help you tolerate, minimize, and deal with stressful situations and managing your stress will help you feel better physically and psychologically.

Coping Skills & Strategies

Review this list to see what might work best for you. It is good practice to implement skills in preparation of confronting changes as you re-engage with social activities.

• Acknowledge feeling symptoms of stress – anxiety; feeling concerned, irritated, angry; having trouble sleeping or concentrating
• Gradually resume activities – set small goals, for example, meet a friend for coffee at an outdoor cafe
• Practice communicating boundaries – saying no if you are not comfortable with an activity
• Plan and think ahead – is there anything that could make you feel uncertain in this situation?
• Buddy up – get together with a friend and support each other through the process
• Stay focused on what is within your control
• Practice mindfulness techniques
• Develop daily encouraging mantras – they will keep you mentally strong
• Exercise/keep active
• Good sleep hygiene

Anxiety can become a problem that interferes with your daily life.

If you need additional support, please reach out to JFCS at 609-987-8100.

Shirley Bellardo, LCSW, LCADC