Heather Ingram

During this Coronavirus Disease pandemic, stress is going to be on the rise in almost all households. One strategy for reducing stress or anxiety is therapy. Therapy is a means by which we can:

1. Let go of what’s weighing on us emotionally or mentally

2. Figure out solutions to short or long term problems

3. Get a second opinion form a nonbiased source

4. Have time away & space for you to think clearly

5. Take a step toward feeling different

6. Figure out what is the next right thing to do & Give us direction

7. Get motivated

8. Help us stay grounded

9. Be there for others: If we can’t put our own oxygen mask on first, we won’t be able to be there for those we most need to protect.

10. Give us hope

It is normal to be stressed. It’s also normal to seek out support, especially in these times. When stress worsens into anxiety and begins affecting daily living, either mentally, emotionally, or behaviorally, it’s time to talk to someone. Anxiety, left untreated can worsen and be damaging.

I’ve decided to chat with someone, but what do I do next? What if I’m self-quarantining? Therapy clinics such as InMindOut Emotional Wellness Center have transitioned into virtual therapy sessions. We are currently offering phone & video conferencing sessions for all current and incoming therapy clients. What if I’m unsure if that will work for me? InMindOut offers virtual or phone consultations for free, for you to try out the therapy session with a therapist to see if it’s right for you. InMindOut also offers neurofeedback take home devices for additional support with concentration, sleep, and calming for $30 x week.

It’s important to adapt to the times that we are in & find supportive care in a form that works in our current social distancing culture.

Now is the time to care for yourself and your family. Don’t be afraid to reach out. At InMindOut, we believe that change is obtainable and can begin with one step.

Written by:

Dr. Heather Ingram – CEO

During quarantine, it’s easy to get sick of the same meals.  It’s also quite stressful with many family members now home, who are in typically in the home that need to be fed.

During times like these, canned food is typical, but one food item that tends to last a while outside of a can or the refrigerator is Acorn Squash.  It’s also sweet, which is helpful for youngsters looking for something scrumptious.  It’s great to have a fresh veggie option.

Acorn Squash

Ingredients:

• 1 tablespoon of butter
• 4 heaping tablespoons of marmalade (I prefer peach preserves)
• Salt (to taste)
• Water

Directions:

1. Preheat oven to 400 Degrees
2. Cut squash in half, remove seeds and strings
3. Place cut side down in shallow pan with ¼ inch of water
4. Bake 35 minutes.
5. Turn squash over, sprinkle lightly with salt.
6. Spread 1 tablespoon of butter over the top of each half
7. Spoonful 1-2 tablespoons of marmalade into each half
8. Place under broiler 5 minutes or until slightly brown.

Let cool & Enjoy!

Heather Ingram, PsyD, BCB, BCN

I wasn’t prepared for it to say the least.  Sitting over lunch with a therapist colleague, he asked me for my advice on getting his own therapist who was a “specialist.”  Typically I poo poo the idea that one needs a specialist; however, I do see where this may be helpful.

“It depends on what the specialist is for” I said.

He looked uncomfortable with my statement.

“I wasn’t trying to imply that I need that information” I said.

He smiled, which put us both at ease for the moment.  I could tell he was contemplating whether or not to share more specific information.  His look of concern made my heart race.  It must be something important, and he looked almost pained, as if concerned I would have a negative reaction.

He reached out his hand to shake mine, as if for the first time and said, “Hi. I’m John, and I’m transgender.”

I think my mouth may have dropped at that moment.  I knew he was serious.  Perhaps he’d seen a reaction like mine before.  I then became silent, not knowing what to say, in a state of shock.  How could I have missed this?  This is a person that I had known and worked with professionally for years.  Was I the only person who knew? What does it mean that I had been believing this person to be born male all of this time?  What does it mean to me that this colleague of mine was actually born female?  Does it change anything? If so how? When did this occur?

“I know you probably have a lot of questions.” He looked nervous.  Still eyeing my reaction and continued to explain how he feels that it sets him a part in a way that he has come to appreciate, like having an additional ability to understand those around him in ways that not everyone can.

I wanted to set him at ease.  That I wasn’t freaked out or afraid, just in shock and working through mixtures of feelings of confusion, fear, excitement, compassion, and appreciation.  Confusion about what my own views/predispositions are or were, fear of what it would mean for potential changes to our working relationship, excitement to find out about something new and interesting in someone I admire and work well with, compassion for his struggle and appreciation that he would choose me to hear his truth.

“I very much appreciate that you shared that with me.  I feel very honored.”

He didn’t reassure me of anything other than how he felt about himself.  Why is it that this would affect me? Is it natural? Time to do my own work here…

Of course it is natural to have an emotional reaction to hearing about someone’s story.  If someone in my workplace opened up about a history of addiction (which has happened several times) I would have a reaction, both emotional and cognitive.  So why would this be any different?

I had questions, but felt I needed a minute to put my thoughts together.  I agreed with him that a specialist may be helpful, as a specialist could understand him in ways that general therapists may not.  We transitioned into talking about work and moved forward.  I do plan to ask more questions, as I have some and think its worth a dialogue and not something we should pretend “didn’t happen.”

I’m grateful for the opportunity to share this blog with him and get his feedback, as I think it further opens up a path toward understanding and a great working relationship in the future.  I am both hopeful in this moment for him, for me, and for you reading about my feelings.  Thank you for reading.

Dr. Ingram

We have all been here.  Struggling with vulnerability, but what does that mean or really look like in reality?  Being vulnerable means sharing yourself, honestly and openly.  Vulnerability involves letting the emotional walls of anger down to expose the more raw feelings of pain and love. 

A recent example for me was during an argument with my husband.  He was frustrated with me for a comment I made…something to the effect of “Why are you sitting there when we have a lot of unpacking to do?”  He immediately went to a place of frustration, a protective wall of anger to shield his pain and hurt.  It was easy to play ping-pong in our protective shields of frustration, until I noticed it was happening and decided to do something different. 

I got quiet.  I was mindful of what was happening.  I noticed his pain through his anger.  I identified in that moment that I had hurt him.  I noticed that I had pain too and I chose to share it instead of hide it. 

I said, “I realize that I hurt you.  I’m sorry.  I realize that I’m hurting because I feel like I’m not good enough to you as a wife.”

From there we could have a different dialogue; one that involved us sharing how we were hurt and why, instead of falling into a blame game.  By moving to a place of pain, I could hear him in ways that I could not just a few moments before.  He made sense to me and I made sense to him. 

Vulnerability moved us forward.  Mine helped him find his.  It only takes 1 person to start moving things in the right direction. 

Heather Ingram, PsyD, BCB

“Following a series of unfortunate events and illness in my life I reached a very low point. I was emotionally, physically, and mentally drained.  Realizing I needed help, I made an appointment with Dr. Ingram at InMindOut. I liked her approach, felt a personal level of comfort, and a good rapport.  I felt compatible both with Dr. Ingram and her office staff.  It is the best decision I have ever made as we worked together for a solution to my mental health issues.

She helped me identify my destructive behavior patterns and the traumatic events and family history that contributed to my issues.  Most importantly, Dr. Ingram helped me modify my destructive behaviors and replace them with positive, healthy, self-affirming ones.

Dr. Ingram employed various approaches such as Cognitive Behavior Therapy, Psychological Testing, Mindfulness and therapy sessions. After a series of Psychotherapy appointments Dr. Ingram suggested I try something a little less common, Neurofeedback.

Her practice is unique as she is one of a few practices in close proximity that employs Neurofeedback.  These treatments changed my life.  Neurofeedback is non-invasive, drugless, and painless.  After these treatments I feel calmer and less scattered.  I find my concentration levels improving and I perform tasks with much less anxiety.  The changes are subtle and have seemed to improve over time; my husband commented on how calm I am and that I have my sense of humor back.

Neurofeedback helped to optimize and integrate my nervous system with the mental therapy techniques used by Dr. Ingram.  There is a significant difference in my life with reduced anxiety, clearer thinking and an improved memory.   Neurofeedback improved how my brain regulates itself.  I feel better, think better, and perform better.  This treatment has provided awesome results for me; my transformation is remarkable, and the changes have maintained.

Knowing me before InMindOut you would not think I was the same person.  I am a success story. My overall quality of life improved and I am enjoying life more. My intention is to schedule even more Neurofeedback sessions as I believe Neurofeedback is the direct cause of my improvements.  I highly recommend InMindOut, Dr. Ingram and the staff.  It can’t hurt and could potentially change your life for the better and forever.  If you are considering therapy Neurofeedback might be a game changer, allowing you to regain power over your life.”

-K.J. Thomas, New Braunfels, TX (40 sessions)

Do You Focus on Fitness #4Mind4Body?

Mental health is essential to everyone’s overall health and well-being, and mental illnesses are common and
treatable. So much of what we do physically impacts us mentally –it’s important to pay attention to both your
physical health and your mental health, which can help you achieve overall wellness and set you on a path to
recovery.