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

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 email.  In 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!      

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! 

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! 

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.  

Video: Veterans benefit from EAP at Windhorse Farm 

 

 

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

Officially EAGALA!

What is EAGALA, you ask? 

EAGALA is an acronym for the Equine Assisted Growth and Learning Association, an organization near and dear to my heart. 

The EAGALA model is the foundation I use for Equine-Assisted Psychotherapy and Equine-Assisted Learning.  I qualify as a mental health professional and an equine specialist as defined by the requirements for certification. 

What is the Equine-Assisted Growth and Learning model, you ask?  

Well, in a nutshell, the organization describes the method as a "standard and structure for providing Equine Assisted Psychotherapy and Equine Assisted Learning sessions.  Practicing within a model establishes a foundation of key values and beliefs, and provides a basis of good practice and professionalism.  The EAGALA Model provides a framework of practice, but within that framework, there are infinite opportunities for creativity and adaptability to various therapeutic and facilitating styles."       

The EAGALA Model (www.eagala.org)

• The Team Approach – An Equine Specialist, a Mental Health professional, and horses work together with clients in all EAGALA sessions.

• Focus on the ground – No horseback riding is involved. Instead, effective and deliberate techniques are utilized where the horses are metaphors in specific ground-based experiences.

• Solution-Oriented – The basis of the EAGALA Model is a belief that all clients have the best solutions for themselves when given the opportunity to discover them.  Rather than instructing or directing solutions, we allow our clients to experiment, problem-solve, take risks, employ creativity, and find their own solutions that work best for them.

• Code of Ethics - EAGALA has high standards of practice and ethics and an ethics committee and protocol for upholding these standards, ensuring best practices and the highest level of care.

The EAGALA Team (I am usually the MH, but occasionally act as the ES.  To date, I have never been the horse!). 

• The Horse:  Horses have many characteristics which lend them to being effective agents of change, including honesty, awareness, and ability with nonverbal communication.  The role of the horses in an EAGALA session is to be themselves.

• The Equine Specialist (ES):  The ES chooses the horses to be used in sessions, works with the MH to structure sessions, keeps an equine log to document horse behaviors in sessions, stays aware of safety and welfare of clients, horses, and team, and makes observations of horse behavior, which can bring in potential metaphors.

• The Mental Health Professional (MH):  The MH is responsible for treatment planning, documentation of clients, and ensuring ethical practice.  The MH builds on the ES’s horse observations, bringing in the metaphoric and therapeutic/learning relevance of the session.

 Are you interested in improving your life through the EAGALA experience? 

• Please visit my website for more information:  www.lisakrystosek.com.

Phunny Phobias

HAPPY HALLOWEEN EVERYONE!  

In celebration of all things scarey, I thought it appropriate to share some odd phobias that have been documented over the years.  Do you identify with any of these?  

• Epistemophobia- Fear of knowledge.

• Cnidophobia- Fear of string.

• Aerophobia- Fear of swallowing air. (Don't forget to breathe!)
  

• Geumaphobia - Fear of taste (Flavor or fashion sense?). 

• Kathisophobia- Fear of sitting down (Feel free to stand).

• Hippopotomonstrosesquippedaliophobia- Fear of long words. (Not kidding.)  

• Chronophobia- Fear of time. 

• Geliophobia- Fear of laughter (So funny!).
  

• Helmintophobia- Fear of being infested with worms. 
  

• Heliophobia- Fear of the sun (Please note: Not necessarily a phobia if you happen to be a vampire).

• Mnemophobia- Fear of memories (Don't forget this one!).

• Genuphobia- Fear of knees (Seriously.).

• Triskaidekaphobia - Fear of the number 13 (Oh no! This is the 13th phobia listed!).

So, what should you do if you think you are struggling with a phobia?  Recognizing the fact is the first step.  Next, be honest with yourself and consider how the issue impacts your life.  If your daily routine is negatively effected, please consider counseling as an option for positive growth. 

Have a fun and safe Halloween!