Quarantine depression is part of our new daily vocabulary along with masks, social distancing, and hand sanitizer. This quarantine depression and fatigue is different from clinical depression because the feelings are brought on by the circumstances of the pandemic, whereas clinical depression can happen for a variety of reasons and does not have an external cause, can be chronic and persistent. 

What can quarantine depression look like?

• Feeling fatigued even when you haven’t engaged in physical activity or upon waking
• Sleeping more than usual
• Having difficulty falling asleep or staying asleep
• Changes in appetite
• Significant weight gain or loss
• Feeling “on edge” or having difficulty dealing with normal life stressors
• Lack of interest in previously enjoyable activities
• Lack of interest in maintaining relationships, even over virtual methods, such as text, email, and video calling

Tips and Strategies to Manage Quarantine Depression:

• Do something each day, it doesn’t have to be a lofty goal, anything is better than nothing and you will find pleasure in checking something off your list.
• Exercise. Go outdoors for a walk, ride your bike, or sit on the porch; the benefits of the fresh air and Vitamin D from the sun can help to boost your mood.
• Meditation. The psychological benefits of meditation are wide ranging: heightened creativity, decreased stress and anxiety, decreased irritability, improved memory and even increased happiness and emotional stability.
• Listen to music. It has been proven scientifically that listening to your favorite music improves your mood. 
• Practice self-compassion. Turn off that critical dialogue, what we say to ourselves influences everything; start using supportive, encouraging words.
• Focus on what you can do and accept the things you cannot change.
• Keep a daily gratitude journal; this will help you appreciate the positives which can help reduce stress.
• Stay connected. Even though we cannot be physically together, make that phone call, write an email or letter, send a text to check in with your friends and family.

A licensed therapist can help you identify the causes of your depression and provide the necessary support to help improve your quality of life. Reach out to JFCS…

• During our Drop-in Hours (Mon, Wed, Fri 10 AM – 12 PM or Tues, Thurs 5 – 7 PM) call 609-987-8100 Dial 0
• Connect with our intake coordinator for ongoing counseling at 609-987-8100 Ext 102, we are currently providing therapy via phone and video calls

Shirley Bellardo, LCSW, LCADC (Director of Clinical Services)

Let’s start with the first steps…getting connected with a JFCS therapist.

When you first call for a therapy appointment at JFCS, you will speak with our intake coordinator who will ask a few questions to gather some background information to pass along to the therapist with whom your case is assigned.

You will be asked for a general description of why you are coming to therapy – what is called the presenting problem. The reason the intake coordinator asks is to be sure that we are able to provide services for the problem you are dealing with. For example, if someone is experiencing a drug addiction, we would refer them to another provider as we do not provide substance abuse counseling.  The intake coordinator is bound by the same HIPPA laws regarding confidentiality and privacy of healthcare information as the therapist.

When one of our therapists is assigned to you, they will phone you and schedule an initial assessment session which will last for about one hour. This time is a ‘getting to know you’ session, where the therapist will complete what is called a Biopsychosocial Assessment, asking questions to better understand your background, current problems, symptoms, as well as strengths. Oftentimes, more than one session is needed to gather information to conduct a thorough assessment. We don’t want anyone to feel rushed while sharing their personal story of life experiences

At the initial assessment session, paperwork will also be reviewed, such as HIPPA forms, agency policies regarding attendance and other issues. Once the assessment is completed and it is determined that JFCS is the appropriate level of care for your presenting problem, the therapist and client will together develop a Treatment Plan which defines the problem and goals for treatment focus. It is important for both client and therapist to understand what is the ‘endpoint, or when will both know that therapy has been successful.

What does a typical therapy session look like?

Therapy can be held individually, as a couple, with a family unit, or in a group with a common treatment focus. Therapy is also available to anyone from childhood to elderly adults. Here at JFCS we can provide therapy services for children starting at age 5 and up to adults of any age.

Sessions are usually held every two weeks and last approximately 45-50 minutes. The length of treatment can vary depending on the complexity of issues which are the focus of treatment. The treatment goals and decisions for how often and how long to meet are collaboratively discussed by the client and therapist.

Currently, for the health and safety of all during the COVID-19 pandemic, all therapy sessions at JFCS are being conducted through video teletherapy on Zoom or by phone. Many other agencies and therapists throughout NJ are also providing services via video teletherapy.

There are both advantages and drawbacks to this mode of providing therapy. Some of the benefits of engaging in therapy remotely are: there’s no need to travel to an office – you receive services in the comfort of familiar surroundings; it’s an easy process – your therapist emails you a link which you click on at the time of your session to connect for a session. Our team at JFCS has found that clients, overall, have enjoyed the many advantages of video teletherapy.

What would be helpful to know about therapy? 

Roles: The relationship between the therapist and client is a professional relationship. This means that the relationship’s purpose is to benefit the client and that there are established boundaries or limits that are deemed appropriate according to the ethical standards set by the therapist’s profession, ex. social work code of ethics. This therapeutic relationship is different from your other relationships. The therapist is bound to keep confidential the information you share with them, with a few exceptions, ex. harming self or others. You can feel confident that what you talk about will stay with your therapist, this may not always be true of your conversations with friends and family.

Therapists reveal very little about themselves to clients, and if they do share something of a personal nature, it needs to be in the service or benefit of the client. The focus of the session is on you, the client; the therapist is there to assist with compassion and without judgment.

While it may seem like a nice idea to be able to continue a relationship outside of the therapy sessions, this is not possible. The therapeutic relationship is not a two-way relationship where both parties get to know each other. The role of the therapist is to help their client, never the other way around. Most therapists genuinely care about their clients and want to see them improve. Establishing healthy boundaries helps with this process.

Guidelines: At the initial session, most therapists will provide information to the client regarding the agency’s policies, such as the cancellation/no show policy, policy related to fees and insurance, how to best contact your therapist between sessions, etc. Discussing this information early on can help to clarify expectations and responsibilities for both client and therapist and help prevent any future misunderstandings. If you have any questions at any time, do not hesitate to bring them up to your therapist.

Expectations:  Along with a strong therapeutic relationship, there are several factors that can promote positive therapy outcomes.

• Regular attendance to the sessions
• Being willing to have the “difficult” conversations
• Sharing honestly in session
• Fully participating in therapy
• Being open to feedback
• Completing any tasks or written exercises outside of session

Feeling unsure about therapy?

If you are hesitant about meeting with a therapist, let me share this:  Do you think it would be realistic – or a good idea, for a person to go through their entire life, and never see a medical doctor for physical problems? Probably not.

Throughout our life we are bombarded with many outside toxins, viruses, germs, and we also have body parts and systems that wear out or get injured. To alleviate these various illnesses and problems we may need professional help, medical help, to deal effectively with the problem.

It is the same with our mental health. Is it realistic to think that we can go throughout our entire life without needing some professional help for our mental health related problems? Our mental health is just as important as our physical health.

When you are in need of therapy remember that JFCS is here for you. Call 609-987-8100 to schedule an appointment with one of our licensed therapists.

Teri Cheresnick, LCSW, LCADC

Managing Seasonal Affective Disorder During the Pandemic

As we brace for the winter months when the days will grow shorter and become darker, the psychological effects of the lack of sun can go beyond “winter blues” to a form of depression known Seasonal Affect Disorder (SAD).  According to the National Institute of Mental Health, SAD is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer. Depressive periods linked to the summer can occur but are much less common than winter episodes of SAD.  It is estimated that SAD effects five percent of the U.S. population each year. With the additional complications and stress of the COVID-19 pandemic, the effects of SAD may be more pervasive than usual this year.

Why is sunlight so important?  Exposure to sunlight is believed to increase a hormone in the brain called serotonin which is associated with boosting your mood and helping you to feel more focused and calmer. The darker lighting at night triggers the brain to make another hormone called melatonin which is responsible for helping you sleep. 

Symptoms of SAD are similar in nature to the symptoms of any other depression: feelings of sadness, difficulties getting out of bed, sleep problems, low energy, loss of interest in activities, difficulty concentrating and feelings of hopelessness or thoughts of death or suicide. In addition, SAD symptoms might include a craving for carbohydrates, overeating, turning to drugs, alcohol or tobacco to cope, self-isolation/distancing more than what is recommended.

To avoid or at least minimize SAD symptoms, it would be helpful to start now and establish good mental health habits rather than wait when the shorter and colder days are upon us. Here are some strategies to try:

If you cannot go outside, bring the sun indoors.

Light therapy can be a great way to fool your brain into making more of the chemicals that make you feel good — the same chemicals that you’re missing during a bout of seasonal depression. Search for lights that mimic natural light or light therapy boxes.

Healthy body and healthy mind.

Eat healthy, get plenty of exercise, meditate, engage in spiritual connectedness, and stimulate your intellectual curiosity by exploring new ideas.

Essential oils.

There are a variety of essential oils that are recommened to help relieve symptoms of SAD; such as, bergamot, lavender, sandalwood, sage, basil, chamomile, lemon, peppermint, jasmine, and orange.

Do what you enjoy.

Make time for your hobbies – music, cooking, playing an instrument, dancing, drawing or journaling.

Balanced life.

Make an effort to achieve balance between your personal and professional life and treat them as two different worlds.  This is especially important for anyone working from home because of COVID-19. Try and keep separate spaces for work/school and relaxation; remember to “log-off” after your usual work day and disconnect fully when transitioning to your personal time.

Get support.

If your symptoms are affecting your daily life and functioning, a licensed therapist can provide you with a variety of coping skills and support to improve your mental health well-being. JFCS is here for you. Call 609-987-8100 to schedule an appointment with one of our licensed professionals.

You can also be immediately connected with a counselor during our Phone Drop In Hours:

Monday, Wednesday, Friday 10 AM – 12 PM

Tuesday & Thursday 5 – 7 PM

Shirley Bellardo, LCSW, LCADC (Director of Clinical Services)