By Grace Stanley

In the fall of 2024, Cornell Tech welcomed a counselor dedicated to students on its campus in New York City, expanding efforts to enhance mental health support. The new clinician, Sarah Rubenstein-Gillis, now provides mental health services for Cornell Tech students and others in select New York City-based programs.

Counseling and Psychological Services (CAPS), a department within Cornell Health in Ithaca, has offered mental health support to students at Cornell’s Ithaca campus for decades. In recent years, its “Embedded Therapist” program has also placed clinicians like Rubenstein-Gillis in satellite locations across the university, like the Cornell Tech campus on Roosevelt Island in New York City.

A native New Yorker, Rubenstein-Gillis grew up in the Catskills/Hudson Valley area. She received an undergraduate degree in community studies from the University of California, Santa Cruz, before moving back to New York. She soon settled in Ithaca and completed a master’s degree in social work at Syracuse University.

As a New York State-licensed clinical social worker (LCSW), Rubenstein-Gillis has worked as an educator, administrator, therapist, and advocate in nonprofits and higher education. She worked with students on Cornell’s Ithaca campus as a therapist and associate director of CAPS for more than ten years before transitioning to her role at Cornell Tech. In her work, she emphasizes both individual and community health.

Rubenstein-Gillis enjoys working with students of all backgrounds and identities to navigate through their “stuck” places toward improved well-being — an especially important topic during the winter season. This time of year, the harsh weather and lack of sunlight can make it harder to go outside, exercise, and see friends. Colder, shorter days can cause fatigue and decreased energy. Below, Rubenstein-Gillis shares her (warmest) strategies for fighting the “winter blues.”

Could you explain the embedded therapist model and your role at Cornell Tech?

The Embedded Therapist program is part of an initiative to help make mental health services more accessible to students by situating CAPS counselors within academic colleges and other satellite locations. By expanding beyond the walls of Cornell Health’s main building, we can provide convenient, free, and low-cost on-site services tailored to a specific student audience, meeting the students where they are. In fall 2024, we began offering embedded therapist services at Cornell Tech to better meet the needs of students here in New York City.

In addition to helping establish the program here, my role includes providing one-on-one counseling, consultation, and referrals to resources for Cornell Tech students as well as for students enrolled in some other New York City-based programs. I hope to contribute to the robust initiatives already in place here at Cornell Tech to support student health, well-being, and success.

What activities on Roosevelt Island are available to increase health and well-being?

Research shows that time spent experiencing nature and the outdoors — even when living in a city — can boost your mental health and reduce stress. We are very fortunate here on Roosevelt Island to have such easy access to open outdoor spaces. We can walk along the shoreline to contemplate the currents in the river, take in the big open skies, watch a bird in flight, notice the shapes of the clouds floating by, feel the warmth of the sunshine, appreciate the beauty of a colorful sunset, and marvel at the brightness of the moon.

Our campus buildings are surrounded by beautiful and environmentally sustainable landscaping that changes with the seasons. Just a few footsteps from our campus, we have easy access to FDR Four Freedoms Park, the Roosevelt Island Cat Sanctuary, a community garden, and a stunning row of cherry trees along the waterfront that tourists flock to see every spring.

Just a short walk on the Queens side of the Roosevelt Island Bridge is one of my favorite natural New York City oases — Socrates Sculpture Park. Not only are there beautiful waterfront views, but there is an ever-changing display of artwork, free yoga classes, and many other cool things happening there year-round.

Those motivated to explore beyond Roosevelt Island can learn more about the incredible variety of NYC Parks here, where you can walk, ice skate, take a boat ride, visit a zoo, and more. We can easily access the amazing Central Park by taking the tram or the F train one stop. Those looking to connect with others while exploring new natural areas in New York City may want to check out the (mostly free) offerings of community groups like the Neverwinter Hiking Club.

What are the best strategies for avoiding the winter blues?

Research shows that regular aerobic exercise with exposure to sunlight (ideally outdoors) can make a big difference. Consider a brisk walk along the waterfront, taking the stairs rather than the elevator or escalator, or going for a run. Choosing nutrient-dense foods, staying hydrated, and prioritizing getting a solid 8 to 9 hours of sleep per night can help tremendously. Talking to someone who cares can help a lot, too. For some who struggle with seasonal depressive symptoms, medication may also be beneficial.

Studies have also shown that being around plants and nature can boost serotonin levels. Caring for house plants, strolling in the park, walking into a plant store, or taking some time to draw or photograph nature can also help boost feelings of revitalization and foster positive engagement.

If you’ve got a few free hours, checking out some of the incredible free museums and other cultural offerings in New York City can provide a break and some inspiration. Those living in the city can also access the New York City Culture Pass for free through the Public Library system, granting free tickets to museums and other cultural events.

How can I improve my sleep schedule during the winter season?

The key to winter sleep is to aim for a good, solid night of sleep every night, not too much or too little. Developing and committing to health-promoting sleep routines can improve mood, focus, energy, motivation, and concentration. Going to sleep and waking up at regular times — for example, 11:00 p.m. to 7:00 a.m. — can also help get your circadian rhythms back on track.

Can light boxes help offset symptoms of the winter blues?

Some people find light boxes to be really helpful. There are lots of affordable options available online and in local pharmacies, and they may be covered by your insurance plan.

Light boxes used to treat seasonal affective disorder (SAD) typically emit 10,000 lux (lux is a measurement of light intensity). For these light boxes, 30 minutes of exposure daily is generally recommended. Light boxes with lower lux ratings usually require more time for response. For example, 5,000 lux light boxes require 45-60 minutes of daily exposure, while 2,500 lux light boxes require 1-2 hours of exposure.

What other mental health tips do you have for graduate students?

Getting organized can be very helpful. Planning ahead and managing your time to include a healthy balance of work, downtime, and rest can also make a big difference.

Practice gratitude. Noticing and celebrating the good things and the “wins,” big and small, can help train our brains to focus on positive experiences and reduce negative thoughts. This can improve mood, sleep, and overall health.

Cultivate joy. Make time to do the things that bring you peace, satisfaction, and meaning in life — whether that’s listening to music, dancing, singing in the shower, knitting, drawing, writing in your journal, catching up with an old friend, being with animals, or volunteering in your community. Attend a wellness event or join a club at Cornell Tech. Filling your bucket with the good things in life helps provide a counterbalance to the stresses life can bring our way.

Lastly, ask for help when you need it. Seek out friends, peers, professors, career advisors, or counselors when you feel stuck, overwhelmed, or unsure about what to do next. Remember, you are a student. You are here to learn and grow. Speaking with someone who cares and getting some fresh perspective or a caring ear can shift your whole mindset.

​​What other mental health resources are available for Cornell Tech graduate students?

To get connected with our new service, a great place to start is by scheduling a 25-minute Zoom “Access” appointment through the “mycornellhealth” portal. This initial meeting with a Cornell Health counselor will help students determine which services will be the best for them at this time. During an access appointment, the counselor students speak with may connect them with me for individual counseling. I provide single-session therapy and short-term individual counseling sessions from my office in the Bloomberg Center and also by Zoom.

I also offer two “Let’s Talk” opportunities each week for students to drop by for free informal consultations. These happen in person in Tata 369 on Thursdays 11:30 a.m. to 1:00 p.m. and Fridays 11:30 a.m. to 1:00 p.m. by Zoom.

Cornell Tech students are also welcome to participate in Cornell Health’s group counseling program, joining virtual groups facilitated by therapists based at the Ithaca campus. These groups include a range of topics, including Tools for Feeling Better, ADHD support, managing anxiety and depression through movement, a writing group, a grad student process group, a group for international students, and more. Cornell Tech students also have access to a host of live online workshops offered each week by CAPS therapists.

Cornell Tech students can call Cornell Health 24/7 (607-255-5155) to consult with a mental health provider from our staff or from our on-call service. The provider will help you determine what care is needed, provide self-care information, and refer you to services in your area when appropriate.

Grace Stanley is a staff writer/editor for Cornell Tech.