Friday, January 18, 2013

Galloping into 2013


I hope everyone is having a fantastic January!  My wish for all of you is a peaceful and prosperous 2013.


I recently posted an entry in my American Counseling Association Blog, Horses as Counselors, about the cruise we enjoyed over the holidays.  The entire trip was wonderful, but my favorite part was horseback riding on the beach and in the ocean.  I have received several requests to see pictures, so I am re-posting the article here complete with a photo montage. 

 Horses as Counselors: Galloping into 2013



I happily ended 2012 by fulfilling a dream that has been on my bucket list for as long as I can remember:  I went swimming in the ocean on horseback.  It was everything I could have asked for and more.  And, true to form, during the ride I found myself thinking about the extent to which horses have helped me discover who I am and what I am capable of doing.  This led me to think about how I can use what I have learned to help others.  My first step in achieving this is to share my experience with you.

 
The view from our balcony

Over the holidays, I was fortunate enough to take a week-long cruise in the Eastern Caribbean.  The horseback ride was part of an excursion package offered through the cruise line.  In my head, I was prepared for a benign, lazy walk around a beautiful island, the typical tourist experience.  I did not realize I was on the verge of an adventure of a lifetime that would also teach me how to be a better counselor.  





The stables
When we arrived at the stables, I surveyed my fellow equestrians and saw expressions ranging from utter excitement to complete terror.  I also noticed a wide range in participant age.  The oldest person was in her seventies and the youngest was a ten year old boy.  I found it significant that it did not matter who we were, where we came from or even how old we were, we were in it together.  The stable workers quickly sized everyone up and assigned each of us a horse.  It was slightly intimidating because the workers spoke with thick accents and they seemed to be in a big hurry to get us on the horses.   


Our designated equines were led out one by one.  My partner in crime was a small bay mare named Laurie. She was tacked up in a comfortable western-type endurance saddle and a snaffle bridle with soft cotton reins.  She was in good condition and seemed cool as a cucumber.  I crawled into the saddle and was led into an arena to walk around in a circle until the entire group was ready.  

Laurie the Horse


With everyone in their saddles, we headed out on the trail.  I was surprised to find that Laurie perked up as we left the arena and offered a natural, springy walk instead of the sluggish, dragging gait she had been exhibiting.  She also had a bit of an “attitude” and made nasty faces at horses that got too close for her comfort.  Nonetheless, she kept moving forward in a relatively quiet manner.  





I was asked to strike a pose - and there you go!

Steve earned big points for riding with me!
The trail consisted mostly of soft sand, but some areas were packed into a harder surface.  We navigated narrow crossings through brush and went up and down some fairly steep hills.  I was beginning to realize that this was not the typical tourist ride.  The first part of the trail ride ended with a walk on the beach, along the water.  It was beautiful and I was content.  But that was just the beginning.

















 We dismounted and I said goodbye to Laurie.  We were then told to change into our bathing suits, put on a life preserver belt and reconvene on the beach.  Several horses wearing bareback pads and bridles were led out and we were again assigned a horse.   

I am on the third horse in line.  Our "home" is in the background.
This time I was given a small brown and white paint named Eagle.  I hopped on and he immediately headed for the water.  While I ride my own horse on a regular basis, I have to admit there was a moment where I thought “this may not end well.”  It was a fleeting thought, however, and I soon found myself flying into the ocean when Eagle lived up to his name and performed the equine version of a belly flop into a large wave.  The water was cool and invigorating and Eagle swam smoothly for several minutes.  Just as I was settling in and enjoying myself, the guides started yelling and herding us back in the direction we had come from.  I was startled and thought there was something wrong, but it was apparently in the normal course of business to get us back to shore.  Before I knew it, we were dismounting.  I felt the ride ended way too soon and left wanting more.  I was surprised to find many others were expressing relief that it was over.  I was also surprised to learn that some were intimidated during the trail ride and had opted out of the swim.  
 
Not a bad way to spend an afternoon!
During the shuttle ride back to the pier, I listened as others recounted their experience during the ride and I took some time to process my own.  What really struck me was the wide variety of perspectives throughout the group.  I heard numerous complaints about the demeanor of the guides and how it caused anxiety in some riders.  It is true that the guides were constantly pressing us forward, but their behavior did not have a significant impact on my enjoyment.  I also listened to many grumblings about fear and safety.  I had similar thoughts but the thrill of the experience outweighed my concerns. 


Steve,bravely outside of his comfort zone.  He did a great job!
I realized that this group was a wonderful example highlighting the differences between an internal perspective and an external perspective.  We all had the same objective experience, but we each had very different subjective experiences.  




 I apparently had an internal perspective because the environmental conditions did not have a significant impact on my view of the ride.  Those with an external perspective, however, struggled with forces in the environment such as language barriers and the hurried behavior of the guides.  Their negative feelings about the ride reflected that perspective.


 Overall, I had the time of my life and discovered a level of confidence that has not been present for decades.  I have been able to preserve that feeling of internal empowerment and transfer it to other challenges in my life.  For others, it seemed to have emphasized vulnerability and it makes me wonder how they are coping with that today.

The authorities eventually found me and made me get back on the ship.

In the end, the horses had worked their magic by helping us uncover some truth about ourselves and how we face challenges.  The experience illustrated the importance a person’s perspective has on their view of the world and how it impacts the way they live their life.  As a counselor, I find this essential to keep in mind as I work with clients.  I am now very motivated to ensure I do everything I can to learn from the client’s perspective and not view their situation through my own lens.  As always, my horses will be a big help in this department.  



Lisa Krystosek, JD, MHA, MA

Tuesday, January 8, 2013

New Year, New Digs!

I am officially a Claytonite!  The new office provides a peaceful workspace and offers a comfortable and safe environment for clients.  I am a very happy counselor.

Thought I would share some pictures with all of you.

One friendly waiting room - 
complete with good reading material:























 But, you won't have to wait for long before you meet....

The official Sofa of Healing:

 
















How to contact me:

Lisa Krystosek
Phone: (314) 779-4550
Website: www.lisakrystosek.com
Email: counselor@lisakrystosek.com

Clayton Office:
230 South Bemiston Avenue
Suite 430
Clayton, Missouri 63105

O'Fallon Office:
120 O'Fallon Plaza
O'Fallon, Missouri 63366


Monday, December 17, 2012

NEW YEAR, NEW LOCATION!


I am pleased to announce my new office location in Clayton, MO!

Now booking appointments for January 2013 in Clayton and O'Fallon, Missouri.

The details:

Where:
Clayton
230 South Bemiston Avenue
Suite 430
Clayton, Missouri 63105

O'Fallon
120 O'Fallon Plaza
O'Fallon, Missouri 63366

Contact Lisa Krytosek:
Phone:   314.779.4550
Email:   counselor@lisakrystosek.com
Web:      www.lisakrystosek.com

















Thursday, December 13, 2012

Say NO to Negative Thinking!



Accentuate the Positive

Have you noticed how difficult it can be to maintain a positive outlook?  That seems counter-intuitive to me.  Shouldn’t we want to be happy, without worry and anxiety?  Yet, many people remain stuck in a cycle of negativity with only slight glimpses of happiness.  Even when things are going well in their lives, they are not content.  Why does it seem that some people require the presence of drama and conflict?  Why is their natural focus on the negative?  Curiosity about this topic sent me into research mode and I found out some interesting things about what makes us tick.

Negativity defined:

For our purposes, Dictionary.com provides a nice, concise definition:
 Negativity:  Lacking in constructiveness, helpfulness, optimism, cooperativeness, or the like.  

The full definition is an interesting read, if you want to check it out: http://dictionary.reference.com/browse/negativity

 
Why are we so negative?

So, by definition, a negative focus is not helpful or of any benefit to us.  But the question remains – why do so many people exist in a world of negativity instead of focusing on the positive aspects of life? 
I found a few theories about this.  First, the world is always changing.  Therefore, many view everything in life as temporary.   This perspective makes loss a dominant theme.  Loss is often associated with something negative   In addition, negative outcomes are assumed to be a normal part of life.  Has anyone watched TV or gone to a movie lately?  The news is full of horrendous stories of people in the midst of painful struggles.  The most popular shows tend to be about people in trouble, be it with the law, with a spouse, an alien race, etc.  And, don’t get me started on video games!  The common denominator here is negativity.  We seem to crave it, it makes us feel better about our situation – at least my life isn’t that bad!

What can we do about it?

Are we destined to stay rooted in the negative?  I don’t think so.  There is so much in life to be positive about, even when things are not going our way.  What can we do to increase our positive vibes?  It is really up to each individual because different things make different people happy.  But, here are three things we can all do right now to improve our lives.

Smile – Sounds easy, right?  That’s what I thought - until I did a little experiment.  I wanted to figure out what my natural facial expression was like when I wasn’t thinking about it. Well, the camera doesn’t lie folks, I’m a scowler.  I had no idea!  So, I am now making a conscious effort to be aware of my expression to make sure it matches what I’m really feeling.  Sure, sometimes a scowl is an accurate reflection but, more often than not, a smile is more appropriate.  At first, smiling on command seemed forced but now I can always find something to smile about.  Turn that frown upside down kids!

Think Consciously – My Buddhist buddies call this Conscious Awareness and I like it.  Become aware of what you are thinking and telling yourself.  Negative self-talk can be extremely destructive and is usually not even close to the truth.  Finding a positive spin to bad situations may seem impossible but every effort to do so will bring you closer to a healthy, positive outlook. 

Keep Positive Company - Negativity is a contagion that spreads like wildfire…but so is optimism!  Surrounding yourself with people who are able to maintain a positive attitude in light of adversity will help you from spiraling into a negative funk.  If you find yourself caught in the middle of a friend’s pity party, make an effort to guide them back to the good side.  If they refuse to cooperate and would rather drag you down with them, don’t take the bait!  If necessary, make a quick escape and check on them later by phone, text or emailIn the words of that famous song:  Don't mess with Mr. In Between! 

These are just a few things we can do right now to stop negativity in its tracks.  I highly suggest you try this at home.  I understand that it may be difficult to put a positive spin on things, especially at the outset, but keep trying.  If nothing else, start with the positive fact that you read this entire blog post!      

Wednesday, November 28, 2012

It's that time of year again...for Seasonal Affective Disorder.

Happy Holidays!  Or perhaps not?  

If you experience symptoms of depression as we head toward the winter months, you may suffer from Seasonal Affective Disorder.  Yes, this is aptly referred to as SAD. 

What causes SAD, you ask?  Well, there is not an easy answer.  The disorder is defined by its symptoms and the primary cause is not clear.  It seems to begin as the days become shorter and some believe it is related to the amount of light we are exposed to each day.  Others believe those at a higher risk for depression will be even more susceptible as we approach the holiday season.  After all, the holidays have the capability to stress out even the most stable people! 

Symptoms of SAD tend to develop slowly in late autumn through the winter months and are usually similar to other forms of depression:
  • Hopelessness.
  • Increased appetite and weight gain (this differs from other forms of depression, where decreased appetite and weight loss is common).
  • Increased sleep (this also differs from other forms of depression, where too little sleep is more common).
  • Less energy and ability to concentrate.
  • Loss of interest in work or other activities.
  • Sluggish movements.
  • Social withdrawal.
  • Unhappiness and irritability.

What can you do to manage the symptoms of SAD?  

As with other types of depression, antidepressant medications and talk therapy can be effective.  There are also some things you can do at home to manage mild symptoms of depression.  However, if you are experiencing symptoms of depression that are having a negative impact on your daily activities, please seek help from a trusted professional. 

Here are a few things you can do to minimize mild symptoms of SAD:
  • Get enough sleep.
  • Eat a healthy diet.
  • Follow all instructions when taking medications.  Communicate with your physician to identify and learn to manage side effects.
  • Be aware of the early signs that your depression is getting worse. Have an action plan in place should it get worse.  Confide in a family member or friend for help. 
  • Try to exercise more often and participate in activities you enjoy.
This should go without saying - but I still need to say it:  Avoid alcohol and illegal drugs!  Why?  Because they can actually increase the symptoms of depression.  In addition, they may also affect your judgment  and lead to suicidal thoughts.  NOT a good thing!

Again, if you believe you are struggling with any form of depression, please reach out to family members, friends and/or a mental health professional. I want you to experience the joy of the holiday season without the symptoms of depression weighing you down!

Okay, so you realize you fit the profile for SAD, now what?  

 

What are the treatments available?   


Antidepressants and treatments utilized with other forms of depression:  Established treatments for other forms of depression may be effective in the treatment of SAD.  Talk your physician and be honest about your symptoms to determine if this type of protocol is a possibility.


Light Therapy:  A special lamp/light box is utilized to mimic sunlight.
  • To be effective, light therapy must begin in autumn or early winter, before the symptoms of SAD begin.
  • A common practice is to sit a couple of feet away from the light box for approximately 30 minutes every day. This is usually done in the early morning, to mimic sunrise.  
  • Be sure to follow your health care provider's instruction.  Side effects such as eye strain and headaches are common.  In some cases, light therapy may induce episodes of mania!
  • Keep your eyes open during treatment, but do not look straight into the light source.
If Light Therapy is effective, the symptoms of depression should improve within 3 - 4 weeks.

DO NOT utilize Light Therapy if you are taking medications that make you more sensitive to light, such as certain psoriasis drugs, antibiotics, or certain antipsychotics.  Consult your physician before beginning Light Therapy.  Also, a check-up with your eye doctor is a good idea before starting this type of treatment.
  
If Nothing Else, Grin and Bear It!  With no treatment at all, symptoms of SAD may improve as the seasons change.  However, unless you are a bear and have the ability to hibernate throughout the winter, symptoms can be alleviated faster with treatment!

If you have any questions about SAD or any other mental health issues, feel free to contact me.  I can be reached through my website: www.lisakrystosek.com

Also - please check out my latest American Counseling Association Blog

Wednesday, November 21, 2012

Happy Thanksgiving!

The holidays have officially arrived!  Are you excited or stressed out?

I love this time of year and look forward to spending time with family and friends.  But, I know that many do not share my affinity for the season.  In fact, I know several people that would rather go into hibernation until spring.

What is it about the holidays that stresses people out so much?  Perhaps it is the social aspect and the expectation to be "jolly" at all times?  I found a great list of conversation starters in an article through AARP.  Here are a few that might just help you survive Thanksgiving dinner:

Early Memories
  • My first pet was ___
  • My chores growing up were ___
  • My favorite toy was ___
  • My best surprise ever was ___
  • I wanted to grow up to be a ___
When I Was a Kid
  • Something I wish was still sold in stores is ___
  • The historical moment I remember best is ___
  • A famous person who made the biggest impression was ___
  • My first music player was a ___ and I liked to listen to ___ on it
  • The first president I remember was ___
Teen Talk
  • My favorite activities at school were ___
  • My first job was ___
  • My first car was ___ and it cost ___
  • My favorite musical group was ___
  • My first home away from my parents was ___


Happy Thanksgiving Everyone!  Have a wonderful holiday - be safe and be kind!

Please check out my American Counseling Association blog too! 

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Monday, November 12, 2012

Horses Helping Veterans, Active Military and Military Families

Photo: Richard Kinsey for Refuge Services

To acknowledge the significance of Veterans Day, I want to share with you some examples of how horses have been helping our veterans, active military and military families. 

If you or someone you care about would like to learn more about Equine-Assisted Psychotherapy (EAP) services available in the St. Louis, Missouri metropolitan area, please visit my website or Equine Assited Therapy, Inc.

EAGALA Certified Mental Health and Equine professionals, such as myself, receive training to work with our heroes and their families to treat emotional, mental and behavioral issues ranging from PTSD, TBI, depression and addiction to combat stress, reintegration, grief and family trauma.

According to a pilot program conducted by Refuge Services, an EAGALA Military Services Program in Texas, after only six sessions, veterans and their spouses reported up to 60% improvement in severity of marital problems including physical and verbal abuse, financial disputes, parenting choices, forgiveness and time together.  Couples also reported up to 50% improvement in conflict resolution, emotional closeness, trust, sex, anger and respect."For someone in the military like me, it is hard to swallow my pride and ask for help.  This was a safe environment to open up in. Sometimes the horses talked for me and helped show me the path to help my marriage," stated an officer in the study.

Photo: Reins of H.O.P.E
 
The pictures above really do speak a thousand words.  But if you are like me, seeing is believing.  This video is a great example of the benefits of Equine-Assisted Psychotherapy.   This program, based in New York, is similar to our program in St. Louis.  

 
 
Photo: Jennifer Kozel
 
Some quotes from the field:

"The EAGALA Model uses the horse to gain insight into behaviors and perceptions. The horse's reactions provide unbiased and real time feedback, breaking through the barriers that many military members experience in conversations with others who cannot begin to understand what we feel because we made it back. EAP provides a strategy for dealing with trauma in a way that makes sense to military service members," stated Jimmy L. Walters, COL, USA (Ret).
 
“Horses are the best therapists for many veterans, because most vets don’t want talk therapy,” says Julie Giove Sardonia, MA, LMFT, a therapist in California. “Healing happens in nature, especially for the military.    A soldier’s relationship with a horse can provide emotional insights and self-understanding,” she concluded.
 
“We have conducted a number of EAGALA EAP sessions with our veterans focusing on coping resources, resilience and anger management. Across the board, veteran participants have said never have they found a group or individual session so useful and life-changing, and that they have found hope. After these workshops, many reflect frequently on the experience and skills learned then take them into their daily lives,” said Susan T. Lisi, AFGE Local 3306 Chief Steward, VA Medical Center in Canandaigua, New York.
 
"I have been to so many therapists and nothing worked. The horses put it right in your face - it's intense, but it works for me," said a female soldier who served 7 years and was diagnosed with PTSD.
 
As a 23 year active duty member of Special Forces reported, “I had my missions and I got them done...that's why I was needed and what counted... I don't know why these horses understand what I am feeling but they do - and they still accept me. It has made it possible for me to not just be a tool in the military, but to get re-connected with my family and myself.”
 
 
Additional articles and resources:

12 October 2012: Veterans benefit from horse therapy at Windhorse Farm by Kevin Doran, Rochesterhomepage.net, on EAGALA Advanced Certified Dr. Joseph Lancia's program in New York (story and video)

May 4, 2012: Local clubs help fund equine therapy, Kaiseslautern American, Vol. 36 #18, page 23, Germany

Feb. 27, 2012: Work with horses helps veterans with PTSD by Doug Schmidt, The Windsor Star, plus see PHOTOS from this article and VIDEO embedded in this article: Traumatized veterans find help elusive

Fall 2011: Navy Medicine News "Alternative Therapy" by Tami Begasse, pp. 22-23

Sep. 7, 2011:  EAGALA Military Services media release

Aug. 31, 2011: NH Jax Pilots Horse-Assisted Therapy by Jacob Sippel, Military/Mayport Mirror

Dec. 2, 2010: Horses help heroes in healing by Kris Gonzalez and Mike A. Glasch, Fort Jackson Leader, p. 3

Dec. 1, 2010: Horses Helping Heroes: Psychotherapists use equine therapy for veterans with post-traumatic stress disorder by Nadia Macias, The Horn

Oct. 28, 2010: When a horse is more than a horse by Shane Cohn, Ventura County Reporter

Jan. 13, 2009: Back from war, veterans taming their wild horses by Mark Hare, Rochester Democrat and Chronicle

Spring 2008: Ascent from hell: EAP in the treatment of war veterans by Dr. Joseph Lancia, EAGALA In Practice magazine