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Dr. Adam Gonzalez

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By Daniel Dunaief

Take small, manageable steps towards a healthier life in 2025.

That, among other things, is the advice of area doctors as residents transition from purchasing presents and making meals to writing lists of New Year’s resolutions about their mental and physical health.

“Scale down what you want to do to make it feasible,” said Dr. Raja Jaber, Medical Director of Lifestyle Programs at Stony Brook Medicine. “Don’t say you want to lose 50 pounds. It’s not going to happen. Do it step by step. Choose one or two things you want to change.”

Indeed, several local health care professionals urged people to consider setting goals that are not only achievable but can also offer residents the belief that they can continue building on their successes.

Creating smaller goals can help people “see successes more quickly and build up confidence in meeting those goals,” said Dr. Adam Gonzalez, Vice Chair of Behavioral Health and a psychologist at Stony Brook Medicine.

Gonzalez urged people to practice a relaxation response daily, where they focus on their breath, a positive image, or a word or a phrase.

For Gonzalez, the words that he uses are “persistence” and “perseverance,” which offer him encouragement to believe that things can and will get better.

Doctor visits

People who haven’t seen their doctors in a while, particularly parents who are more focused on the health of their children than on their own physical and mental health, should take the time to see a general practitioner and, if necessary, specialists.

Annual physicals provide doctors and their patients with the kinds of information that provide a baseline for how the body as a whole and specific organs like the heart, liver, and kidneys, are doing.

Dr. Erika Kalabacas, a primary care doctor with Northwell Health Physician Partners. Photo courtesy Stony Brook Medicine/Jeanne Neville

In some households, mothers dismiss any concerns about their own health, as they focus on their children, their spouse and extended family.

“They put their health last,” said Dr. Erika Kalabacas, a primary care doctor with Northwell Health Physician Partners in Huntington. “They should not be pushing everything off. They should be putting themselves first. If they feel well and are healthy, they can help those around them.”

Staples of good health include eating well, with reduces processed foods, exercising, staying hydrated, getting sunlight, which provides vitamin D, sleeping seven to eight hours and reducing stress, Kalabacas said.

Researchers have been studying what kind of exercise and diets might work for men and women.

While intermittent fasting can help women to some degree, it is not as effective as it is for men.

It’s better, Kalabacas suggested, for women to eat breakfast as a part of three balanced and nutritious meals each day, than to skip meals in the morning.

“I tell all my patients, the two biggest things you can do to help yourself, are to reduce alcohol intake and to eat breakfast,” she said.

Skipping breakfast often comes back to haunt people later in the day, as they binge eat foods later at night that can cause heartburn and affect their sleep.

In addition to caring for her patient’s physical health, Kalabacas and her partners ask questions through a PHQ-9, or Patient Health Questionnaire, which offers indications of depression.

Kalabacas has a therapist in her office, to whom she refers patients who need help with psychological issues.

Be kind to yourself

Medical Director of Lifestyle Programs at Stony Brook Medicine, Dr. Raja Jaber. Photo courtesy Stony Brook Medicine/Jeanne Neville

Jaber suggested that people be “gentle and kind” to themselves as they set goals for the new year, without feeling the need to judge themselves constantly.

Setting a goal of only eating healthy more often than not leads to failure and disappointment.

“Being 100 percent super committed to healthy choices is so impossible to follow,” said Jaber. “That’s how people fail.”

When residents resolve never to eat sweets again, they wind up succeeding for a while and then binge. Controlling a diet requires eating a smaller piece of cake and savoring every bite, she suggested.

Becoming healthier can start by working with a supportive group who can offer encouragement.

As people age, Jaber suggested that physical fitness is the “key to longevity” or to preventing disease.

Healthier lives often start by building in specific times when people can focus on their mental health, through mindfulness exercises, or physical health, by exercising.

Mind-body connection

Doctors recognize the connection between the health of our bodies and minds.

“We know our mental and physical health are directly connected and impact one another,” Gonzalez said.

The Stony Brook psychologist urged people to make genuine social connections and engage in healthy and enjoyable activities.

“We take for granted some of these strategies that we think everyone knows,” Gonzalez said. “We might not actually be putting them into practice.”

Citing decades of research on the health benefits of the relaxation response, Gonzalez urged people to listen to an album that brings them joy, watch a funny movie, take a hot bath with a lit candle, or any of an array of actions that improve their mental health.

Some residents may also need to connect with a health professional.

Gonzalez pointed to gold-medal winners such as gymnast Simone Biles and swimmer Michael Phelps, who have shared their mental health struggles and their ways of coping with them.

Practicing relaxation response helped these athletes regulate their emotions and control their mental state before engaging in competition.

Amid uncertainty around the globe and anxiety about the future, residents can benefit from focusing on their self care and their connectedness to people around them.

“We can control our presence in the community,” Gonzalez said. 

The holiday season can be a difficult time for many people, especially for those who lost a loved one recently. Stock photo

An important gift people can give each other this holiday season is a check-in call or visit.

That’s the advice of area mental health professionals, who say that the holidays in general can be stressful and that several factors, including grieving over the loss of family or friends, fear about ongoing health concerns, and uncertainty and overall anxiety, have created stressors to mental health.

“If you know someone is having a rough time, who will be without a loved one for the holidays, you can call and say, ‘I’m here,’” said Dr. Stacy Eagle, director of Psychiatry at Port Jefferson-based St. Charles Hospital. “Doing something that simple can be really helpful.”

Indeed, area mental health professionals said the health care system in general has been straining to meet the need for patients in a host of ages to provide timely services.

Signs

Dr. Adam Gonzalez, a licensed clinical psychologist, director of Behavioral Health at Stony Brook Medicine and founding director of the Stony Brook University Mind-Body Clinical Research Center at the Renaissance School of Medicine, suggested that people can look for signs among their friends, family members and coworkers.

“Be aware of behavioral and emotional changes like social withdrawal, increased alcohol or drug use, overeating/eating more unhealthy food, difficulty sleeping, difficulty concentrating or making decisions, difficulty with getting work done” irritability and sadness, Gonzalez explained in an email.

Broadly speaking, Eagle added that people should be aware of any change in normal functioning. An extrovert who is acting withdrawn can provide a clue about a daily struggle.

Solutions

When people notice these kinds of changes in themselves or others, doctors urged a host of responses, depending on the severity of the symptom.

People who are an imminent danger to themselves or to others can call 988, which is a suicide and crisis hotline phone number. They can also call 911 or go to an emergency room, where a psychiatrist can evaluate them and offer help.

Cari Faith Besserman, director in the Division of Community Mental Hygiene Services with the Suffolk County Department of Health, said residents can take classes such as Mental Health First Aid, which teaches laypeople to increase their awareness by recognizing signs of emotional and mental distress, how to respond safely, and educates on symptoms of illness to decrease the stigma and mystery of mental health and various stages of wellness.

Suffolk County residents also can turn to the Diagnostic Assessment and Stabilization Hub, also known as DASH, program, which provides 24/7 access to behavioral health professionals and provides somewhere to go for those experiencing a crisis. The DASH number is 631-952-3333.

For less severe but problematic or ongoing symptoms, doctors urged some restorative measures.

Eagle suggested getting proper rest, ensuring a sufficient and balanced diet and staying hydrated. Activities such as exercise, which helps increase the release of serotonin, can help reduce anxiety and improve mood.

She added that unplugging from social media, especially for adolescents and children, can improve overall mental health.

Gonzalez also urged those who are offering support to remain fully present and nonjudgmental, and listen actively when someone shares concerns or anxieties.

“Be sure to ask what they need from you,” Gonzalez urged. “For some, it may be just listening; for others, it may be advice/ feedback or helping to connect them to professional support services. It’s easy for many to slip into problem-solving mode; however, sometimes others just want to be heard and validated.”

Gonzalez added that group-based treatments are just as effective as individual therapy and encouraged patients to try skills-based groups to learn coping methods for managing stress, anxiety and depression symptoms.

Stony Brook offers a COVID-19 support group for people who have or have had COVID, especially those with long COVID symptoms. Stony Brook also offers a comprehensive mind-body treatment program called the Stress Management and Resilience Training program.

The SMART program is helpful for people who are managing co-occurring mental and physical health problems and for those who would like to enhance their overall resilience.

Overwhelming demand

On the whole, hospitals and mental health facilities are struggling to keep up with the need for help.

“Currently, the demand for psychotherapy services is overwhelming,” Gonzalez explained in an email.

Eagle added that the weeks leading up to the holidays have often been a stressful period.

This year, some groups in particular are struggling. Parents of children born in 2022 are especially concerned about respiratory syncytial virus, which is “higher than normal,” Eagle said.

Seasonal affective disorder, which occurs during the darker, colder winter months, also affects about 0.5 to 3% of the population, Eagle said.

SAD can be harder for people if they have depression or anxiety, Eagle said. “These things are definitely an issue.”

Doctors added that those who are grieving over a loss can find the holidays difficult.

“Grief can be more of an issue” around the holidays, Eagle said.

Eagle urges the continuation of traditions that families found meaningful and helpful.

Gonzalez added that people can cope with grief by keeping a picture of a person who is no longer present close by, offering a prayer in their honor, sharing positive memories, or writing them a note.

Grieving families can also consider starting new traditions that may help them move forward with their lives, Eagle suggested.

Good news

Even amid all the concerns this year, doctors said people can appreciate some good news.

“Happily, we are out of the severe hospitalizations for COVID,” Eagle said.

Communities can also celebrate resilience “as individuals and as a country,” she added.

In hospitals, visitors are able to offer comfort and spend quality time with their friends and family, which is a considerable improvement from the days when patients couldn’t have visitors.

Eagle said she is following her own advice with her friends and family.

She will try to reach out to those she knows have had a particularly bad time this year to “make sure that they are aware that someone is thinking about them,” she said.

Dr. Adam Gonzalez Photo by John Griffin/SBU

By Melissa Arnold

It’s been a rough year for all of us, that’s for sure, but no one has felt the sting of the COVID-19 pandemic more keenly than those who have contracted the virus.

As of Aug. 6, more than 43,000 Suffolk County residents have tested positive for COVID-19, and many more have faced the virus without an official diagnosis. Its symptoms can vary widely, from mild fatigue and chills to flu-like illnesses or even respiratory distress requiring hospital care.

The virus is unpredictable, and dealing with symptoms along with a quarantine, lengthy recovery and uncertain long-term effects is daunting. It’s only natural that many will experience tough emotions along the way.

Stony Brook Medicine is now offering a virtual support group for past and present COVID-19 patients. The weekly sessions will give patients a space to discuss their experiences and feelings while learning healthy coping mechanisms.

The support group is hosted by the Mind-Body Clinical Research Center at the Stony Brook Renaissance School of Medicine. Under the direction of founder Dr. Adam Gonzalez, the center focuses on the integration of mental and physical health for overall wellbeing.

“We wanted to see what we could do to support these members of the community who had COVID-19 and shared that they were feeling anxious, isolated and afraid of transmitting the virus to others,” Gonzalez explained. “Our goal is to provide a telehealth platform for patients to come together and bolster one another, exchange information, and learn skills to cope with stress brought on by their illness.”

Leading the group is Jenna Palladino, a licensed clinical psychologist and clinical assistant professor of psychiatry. Palladino is hopeful that participants will feel comfortable opening up about their struggles with COVID-19 in the company of others who know what it’s like.

“Research supports the idea that sharing your story helps you to work through the emotions related to it. And talking to others experiencing similar feelings helps to normalize the experience,” Palladino said. “It’s important for people going through COVID-19 to know that they’re not alone.”

The initial group is expected to run for 12 weeks, covering topics like coping with isolation, deep breathing, managing anxiety, muscle relaxation and mindfulness, to name a few.

Palladino is also leaving plenty of room for participants to ask questions and discuss topics that interest them, allowing the group to better meet their specific needs and concerns.

Gonzalez added that the support group will act as a pilot program for researchers seeking to understand the experiences of people living with COVID-19. They’ll collect data at the beginning and end of the program to see how patients are doing, if the support group was beneficial and how it can be improved.

While the initial group is limited to 10 patients, Palladino and her team are prepared to quickly begin additional groups if there is an interest, she said.

The virtual COVID-19 support group will be held from 6 to 7 p.m. Thursdays via the free Microsoft Teams video conferencing platform. The group is limited to 10 participants at a time. Registration is required to attend by calling 631-632-8657. For more information and resources, visit www.stonybrookmedicine.edu/COVID19support.