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Dana Swann Counselling

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25.01.2022 Just a quick update here, folks! Curious about how the relaxing of covid-19 restrictions effects our sessions? Read Below. More information will be made available as things continue to ease. Subscribe to the mailing list over on www.danaswanntherapy.com to stay in the know!

24.01.2022 Some compassionate musings on the blog for your Sunday evening https://www.danaswanntherapy.com//give-yourself-a-break-ho

24.01.2022 Will be back as soon as i am able, but pausing to allow my body to rest & heal.

24.01.2022 Curious how you may benefit from Counselling? Want to get to know more about me, how I work, or the services I offer? Website is now LIVE! www.danaswanntherapy.com

24.01.2022 It's the weekend! TGIF! What are you planning this weekend to invite yourself to pause, to breathe, to reset, to nourish? We live in a society that encourages a deprivation mindset and tells us we are "not enough". I've had several conversations lately with individuals who have shared feelings of extreme stress, fatigue, overwhelm and burn out. And hey, I've been there too! I've often told myself that if I just minimise my rest, I can maximise my productive output and therefo...re my value. But the truth is, I am already enough. You are already enough. Anything you put out into the world is just a bonus. Rest allows our bodies and our brains to repair damage from both everyday and chronic stress. The impact of stress effects every part of us including our nervous system, cardiovascular system, endocrine system & digestive system. In the brain, chronic stress effects areas like the frontal cortex, the amygdala, hippocampus & the anterior cingulate. These parts of the brain can atrophy from being "switched on" all the time. Stress can literally change how we think. This is particularly difficult in crisis situations where we need do not feel safe, such as during a pandemic or encountering racial violence. So for this weekend, I gently encourage you to find one thing that allows you to rest. Maybe it's walking to your fave newly reopened cafe for a meal. Maybe it's spending time in your pyjamas watching a movie that makes you laugh. Maybe it's switching off the alarm & allowing your body to wake up when it's ready. Whatever it is, just know that this choice is more than just self-care. It is a form of justice by making yourself a priority and rejecting shame for doing so. You deserve it.

24.01.2022 Exciting Announcement Time! I am thrilled & honoured to be a contributor for Psychotherapy101 and to work with such a cool, diverse group of Practitioners who share a devotion for making mental health practices and resources more accessible & inclusive. Read more below!

23.01.2022 For the last ADHD Awareness month post, we’re talking Fatigue. ADHD induced/related fatigue is totally a thing. And it’s something that many Neurotypical folk don’t really consider when they think of ADHD. ADHD is a bit like carrying a full bucket all the time. And that bucket has holes in it. We never get to set down the bucket. And when we slap duct tape on one of the holes, another starts leaking. Stuff like impulse control, emotion regulation coping skills, focus, memory......starts pouring out. Sounds exhausting, right? It is! ADHDer’s might need more rest then our non-ADHD peers. But explaining this can be met with comments like, But don’t you have ADHD? Aren’t ya’ll always on the go?? How to manage the tiredness caused by carrying a full, leaking bucket? Well, each of us have our own unique adaptive strategies. Among other things, stuff like getting enough sleep, managing caffeine intake, joyful body movement, and slowly creating routines built on automatic habits can help lessen fatigue. Where neurotypical brains can create a new habit in about 4 weeks, it takes ADHD brains about TWELVE weeks for a habit to stick. Leaking bucket, remember? If medicated, it can be helpful to eat throughout the day too. Some of us experience lack of appetite when medicated. But having *something* in your stomach really can help get more out of meds & soften the blow of the crash later. And sometimes...fatigue is just part of the deal. We may not even realise it until it’s too late. It takes a lot of energy to carry these buckets, after all. And we’re worthy of compassion from ourselves & others when it gets to be too much. (Side note; One of the ways I overcame the fatigue that rapidly set as i was making this post was to drop the whole idea of needing to keep my posts consistent to a specific branding concept with colours, etc. I was looking at a bunch of templates last night and was nearing meltdown from just HATING what I was producing. So I took a break, I laid down, and then I picked up my iPad & started messing around with the painting app I use to stim sometimes. Then I thought, why don’t I just use this for my posts? I really liked making it. So I did. Removing the constraint of branding rules & instead adding in an element of fun totally changed my perspective on creating content. Where before it was something I felt I HAVE to do for my business, now I can add a creative & novelty element to creating content and treat it as being fun. Finding ways to make tasks engaging is so important with ADHD & can really support us in preventing or recovering from fatigue/burn out)

23.01.2022 That’s it. That’s all. That’s enough.

22.01.2022 A little while ago I was interviewed for an article featured on the After Work Drinks Podcast website about the necessity of cultural diversity in therapy. And today it’s up! (Side note: in one of the paragraphs I’m mis-cited as a psychologist, which I am not and do not claim to be)

22.01.2022 It is an honour to step into this space with you. I can’t wait to see what we create

21.01.2022 Bookings are open! Spaces limited

20.01.2022 Breathwork Classes starting Jan 2021! Kicking things off Jan 17th via Zoom with additional class times & in person classes coming soon. If you’re not in Australia, fear not! The time is pretty international friendly. So come along & breathe with us from the comfort of your own space. Bookings open Dec 17th. Link here: www.danaswanntherapy.com/bookings (select group Breathwork classes from the menu) ... I can’t wait to connect with you all See more

20.01.2022 These remain uncertain and distressing times. When combined with winter, such distress can lead to a heaviness that can be difficult to carry alone. Feel free to join us tonight via Zoom to share the load, share experiences & be held by community (places strictly limited, book your spot in advance!) https://www.facebook.com/events/622656848643133/

19.01.2022 My first blog post is up on the Psychotherapy101 website!

19.01.2022 It has been both a weary & profoundly inspiring time as I prepare to open my books to clients from July 1st. As a Black Therapist, there has been a voice in my head telling me to push harder and launch sooner, because the most oppressed among us need the support now more than ever. And there is another voice....it reminds me to rest when I need to, to honour myself and my ancestors during this time. I have fluctuated between days of driven, energetic intensity and days of slow, deep, quiet. Both are important. Both have value. If passion is the fire, rest is the match that lights the spark. Look after yourselves now, and always

17.01.2022 If you’ve found yourself over stressed, under slept, teary-eyed or just plain outraged with how this year has begun, taking a few extra moments in your day to come home to self can provide a much needed pause from the whirlwind of emotions & body feelings you may be experiencing right now. The benefits of this massage ritual can include: releasing fluid stored in the lymphatic system to relieve tired or puffy eyes after sleeping rough or having a cry, increasing blood flow t...o the facial area, and most importantly; using self touch to support our nervous systems coming to a regulated state. In surviving traumatic events, there is usually a huge separation of our cognitive & emotional selves; with the latter often taking much longer to catch up when it comes to processing & healing from trauma. For BIPOC, we usually don’t get enough time to catch up emotionally before there’s another traumatic experience to endure. So give yourself permission to be extra gentle with your body & mind right now. You’re worthy of that. #somatichealing #somatics #somatictherapy #selfcare #selflove #grounding #groundingtechniques #mindbodyconnection #chinesemedicine #traumahealing #mentalhealthmatters

17.01.2022 So this week in ADHD Awareness, we’re talking meds! A big part of the reason people tend to think ADHD is fake news is because some medications used to treat it are stigmatised. Stimulant meds contain amphetamines. Amphetamines are stigmatised. So medications containing amphetamines are also stigmatised...resulting in seriously harmful myths. Here are a few (of way too many) ADHD medication myths busted: MYTH: ADHD meds turn you into a zombie BUSTED: this myth came ab...out with the popularity of Ritalin. Ritalin was developed as an alternative to Dexadrine for its lower amphetamine content, making it more difficult to abuse. This made it a popular choice for treating children with ADHD. With any ADHD medication, a period of titration is necessary to determine your correct dosage. Over/under dosing can bring on that Zombie feeling. The good news is that vitamin C cuts the absorption of stimulant medications. So sipping a glass of OJ can lessen the the zombie effect if overmedicated. ADHD brains are chronically under stimulated. Hence, stimulants. But too much stimulation can leave us exhausted. Hence, zombie effect. MYTH: ADHD meds give you an unfair advantage, these pills make you smarter! BUSTED: While the rise of ADHD meds sold as study aids became a trope of the college student pulling an all-nighter, ADHDers who use medications are simply able to rest our attention on ONE thing at a time instead of feeling like our brains are the rope in a twelve-way game of tug-of-war. Our advantage is being able to do the same everyday tasks as non-ADHD’ers. Like remembering to brush our teeth twice a day. So, not really an advantage at all. Oops, your ableism is showing. MYTH: But it’s SPEED! You’re just lying so you can take SPEED! BUSTED: Ah, more ableism. Look, ADHD brains respond to stimulants differently. When people w/o ADHD take these medications, the result is a surge in energy. When ADHDer’s take them, it’s like the mental equivalent of putting on glasses or ear plugs. Stuff is clearer & our heads get quieter so we can focus easier. There’s no magic other than the cognitive flexibility to think of a taskand then do the task. Sometimes. If we’re lucky. Many ADHDer’s, including myself, have self-medicated w/ substances including alcohol, cannabis, cocaine & methamphetamine. But proper medication can actually support us in cutting back or stopping the use of more dangerous substances due to having more choice & control over our impulses. There are many reasons why some may choose not to use stimulant medications to treat their ADHD. That is a personal choice that deserves 100% of your respect. Those who choose to incorporate stimulant medication into their treatment plan ALSO deserve 100% of your respect. It’s not up for debate.

14.01.2022 Anu is a wonderfully kind individual who I had the pleasure of meeting through a peer support group we once facilitated together. Catch him speaking openly & candidly about his lived tiger within experience of OCD on the Bottled Up podcast below!

14.01.2022 2020 has been a year of conversations about trauma. Many of us have been working really hard to identify our trauma responses & the triggers that initiate those responses as we settle into "the new normal". Glimmers, which are the opposite of triggers, can help us do precisely that. Glimmers aren't talked about as much, but play an incredibly important role in how we self-soothe to regulate our nervous systems after our fight or flight response is initiated. The fight or ...flight response is a normal and natural, but when we get stuck there it's super exhausting on our nervous system. Glimmers let our nervous system know that we are safe by activating the ventral vagal part of our parasympathetic nervous system. Glimmers can come in the form of certain smells, people, feelings, places, or sensations. Some of my glimmers include the feeling of my cat purring on my chest, a firm hug from a trusted person, the smell of certain essential oil blends, and the feeling of being wrapped up in blankets in my bed. When I am in a state of fight or flight, I know that I can rely on these glimmers to effectively bring me back into a state where I feel safe. If you're not familiar with glimmers, some questions you might like to ask yourself to begin identifying what yours are may include: -How do I know I am triggered into a fight or flight/survival response? How do these states feel in my body? -What people, places, objects, smells or sensations make me feel safe? -How do I know when these glimmers have started to make me feel safe? How does it show up in my body? When we begin to identify what our glimmers are, we can connect to them more readily when needed & introduce more flexible choice in our responses to distressing & traumatic situations x See more

14.01.2022 Little Sunday blog post on equanimous awareness (and the fragility that can come with it)

12.01.2022 Real talk; I’ve always found the idea of new year’s resolutions to beodd. In my personal experience, setting resolutions always came at a cost of lowered self-worth & heightened overwhelm. I struggled to maintain the rigidity of resolutions based on the notion that in order to be worthy of love, I first must overcome the crucial task of fixing myself. And so, every January; this notion would pair with my neurodivergence to result in panic & devastation when I couldn’t stick ...to the habits that were supposed to fix & elevate me in the eyes of others. It takes up to 66 days for a neurotypical brain to create a new habit. That length of time can be *double* for neurodivergent brains. I mean who was I really making these resolutions for, anyway? Turns out, I never needed fixing. Neither do you. For years I have scrapped the idea of resolutions. I have thrown away the lists of things that I need in order to be deemed worthy. Now at the start of each year I find myself contemplating an intention, concept or theme. Then I compress that into a word. This word provides me with a focal point for the new chapter without locking me into a perfectionism mindset. We are in a constant state of transformation, so therefore our needs & desires WILL change. Resolutions never allowed me to honour those changes. Past year’s words have included: ahimsa (practices of non-violence), love, presence & rest. This year’s word: PLAY. These single-word themes have supported me to invite possibility into my world, align my actions & values from a space of curiosity, and create opportunities where I may not have made for them previously. We are beautifully complex beings who cannot be reduced to all-or-nothing resolutions. You don’t need fixing, because you were never broken to begin with.

11.01.2022 A bit of a follow up to the first Let’s Unpack That! post here as I had so many reach out in the dm’s around not realising that excoriation disorder was a clinical diagnosis, and not knowing what to do about it. Just goes to show why we need to take closer looks at some of the conditions & experiences so many folx live with every day but may feel isolated & embarrassed about. So, I thought I would give a run down of some of the things that been beneficial for myself and som...e others in my circle who live with BFRBs. This guideline is by no means prescriptive or exhaustive. Some of these things might be helpful for you, and some may not. That is okay! The examples above are based on the SCAMP model, which provides a framework for treatment of BFRBs based on the following domains: Sensory, Cognitive, Affective, Motor & Place. Scroll through to the last image to check out some of the sensory items in my own excoriation disorder tool kit! #letsunpackthat #mentalhealth #bodyfocusedrepetitivebehaviours #dermatillomania #excoriationdisorder #trichotillomania #adhd #adhdactually #autism #actuallyautistic #anxiety #depression #bipolardisorder #livedexperience #mentalhealthsupport #counselling #counsellor #LGBTQIA+mentalhealth #blackmentalhealthmatters #reducingstigma #releasingshame

10.01.2022 This weekend we invite more intentionality, awareness & space to just be into 2021 with the first monthly Breathwork class (online)

10.01.2022 Farewelling this year, honouring lessons, releasing old & making space for new. I’ve always had a strange relationship with my hair. As a mixed race, undiagnosed Autistic child with ADHD & a white mom, i hated it. I can remember days plonked between my moms legs; having my thick hair BRUSHED & braided, in tears from the sensory hell of it all. I remember lying to my hair stylist aunt at 7yrs old, saying yeah I’m allowed to cut my hair REALLY short! when i was only meant to ...have it trimmed. My Dad was distraught after that cut and the kids at school made fun of me the next day. I couldn’t understand the social & gender norms around hair or why everyone was so pressed about me cutting it short. It just didn’t make any sense. In adolescence & as a young adult, my hair became the most accessible outlet for me to explore gender. Mohawks to braids, twists, & extensions to undercuts & asymmetric bobs, I revelled in being playful with my hair. My hair became mine, fully. Finally. A tool of freedom & expression. A weapon of queer & trans resistance. My hair has always represented stages of my life, fluidity in my gender and evolution of self. When I originally decided I was going to remove my locs, I googled the salons & barbers I used to frequent years ago for a stylish cut. Everyone was booked out. I thought, well I guess I’ll just wait a month...unless I just shave it...? Immediately, another voice in my head questioned, but what if it’s ugly? I’m not a teenager anymore, what if I’ve changed too much physically to pull it off? That’s when I knew what had to happen whether it looked acceptable to anyone else or not. I marched into the bathroom and began cutting. As I looked into the mirror, my inner child smiled. The child who was called ugly for their hair, skin colour & tomboy style, but continued to be bold anyway. I am not my hair. I am not my body. But I do delight in the pleasure of inhabiting my body & exercising autonomy of my Self. Last night that autonomy looked like releasing attachment to fear that I’ll be ugly without hair. I am not my hair. I am not my body. But this corporeal existence is mine to do as I wish for the time I am given it.

09.01.2022 For this week’s instalment of Let’s Unpack That! we’re taking a closer look at Executive Function Disorder. Have a look through the slides to dig into what this neurological condition ISand what it IS NOT. I personally live with Executive Function Disorder. Some of the ways that Executive Function Disorder has impacted my life has looked like: running late to jobs because I mis managed how long it would take me to get ready for work (or when I worked nights in restaurants ...simply not doing anything all day for fear I might be late); Staring into my fridge unable to visualise the steps involved in making dinner--so eating random foods like three pickles, a handful of olives, and a plain tortilla wrap instead; staring blankly when cleaning & needing to move items from one room to another because it requires switching focus & recalling where to put the items; not starting school assignments until the last minute and then doing it all at once; and becoming frustrated with people who ask if they can help me with tasks whilst I am in the middle of them, because I cannot switch my focus to delegate. These are just a handful of the ways that Executive Dysfunction, or Executive Function Disorder, may present in my daily life. I use a wide range of tools & systems to create conditions in which I can manage tasks more easily; and have cultivated strict routines to make certain activities automatic habits, or they will simply fall off my radar. These tools help me a lot, but they are nowhere near perfect. But the biggest things that help me manage my Executive Dysfunction are: -practicing self-compassion on the days I may not nail it -celebrating small wins (yay! I did the thing!) -maintaining awareness of my limitations (not over scheduling no matter HOW exciting something may be) -remembering that the greatest reason why Executive Function Disorder is *so hard* to manage is due to most contemporary societal factors being severely exclusionary of different neurotypes. Ya know the saying, square peg in a round hole? I’m pretty sure saying that was coined to describe neurodiverse peeps Shaming someone for being a square peg is never going to help them fit into that round hole. Not now. Not ever. To all my fellow Executive Dysfunction square pegs out there: you are not a burden. You are not a problem. I see you trying SO hard. You are worthy of support in creating an environment that fits YOU, not the other way around.

08.01.2022 My face after recording a lil 5 minute meditation and writing a blog post on mindful breath as an activist practice & making meditative practices accessible. Editing both tonight and will have em up on the website tomorrow. It’s been a bit of a trip getting back into blogging for an audience, and I put a lot of pressure on myself to get my first entry just right. This led to experiencing a fairly intense writers block for a period of weeks, but it felt pretty spectacular to just sit & write today, allowing myself to enjoy the process without attachment to outcome. I look forward to sharing some thoughts with you all real soon

05.01.2022 *CW: MENTION OF DRUGS & ALCOHOL* Ya’ll it has been hell of a week. It has been a hell of a YEAR. Whatever is helping you get through this is a totally valid form of self-soothing. Maybe it’s an extra cup of coffee in the mornings, or a bottle of wine with dinner. Maybe it’s spending a whole day watching your fave show, or sneaking a quick cigarette between Zoom classes. Maybe it’s taking drugs on the weekend, or extra ice cream for dessert. Maybe it’s utilising skills learned... in therapy, or masturbating to finally get some sleep. I’m not in the business of judging anyone’s self-soothing practices, nor labelling anything someone finds helpful as maladaptive. You heard me. Anything that allows us to temporarily survive distress is, by definition, adaptive. You can absolutely make the call that a strategy is no longer supportive or safe for YOURSELF & decide it’s time to explore new ways to soothe, but it is not up to us to make that decision for someone else. The truth is, all of those things work to very quickly counteract discomfort & distress. The only difference is that some are more widely accepted & some are deemed taboo. But they ALL can help us to come back to emotional baseline if we’ve had a bad day at work, have had an argument with a loved one, are in lockdown, or are awaiting election results. Self-soothing is the stuff that temporarily helps us get through the harder moments so that we can set ourselves up to engage in self-care. Self-care supports our wellbeing in ways that extends further than just getting through the day. Self-care can be a lot less ‘fun’ & often uncomfortable, particularly if it involves growth or changing/implementing new habits for health or self soothing. But BOTH practices are equally important for our mental health, our joy, our pleasure & our safety.

04.01.2022 This week is a video unpacking! https://youtu.be/6RZogCO0vv4 Click to dive into some info on stimming, as well as watch me say um and like way too much because this was unscripted

04.01.2022 Here in Naarm so-called Melbourne, we are finding ourselves at the start of a second wave covid lockdown period. Despite having already endured a previous lockdown, the kick off to this one felt...different for me. And despite putting measures in place to safeguard against a potential emotional slide...I felt exactly that happen. The first day of lockdown, I slept all day. A migraine coursed through my body & I felt completely incapacitated by being asked to remain discon...nected from my loved ones for at least another 6 weeks. During the first lockdown, I felt ready. I felt prepared. I baked the banana bread. I shared the zoom memes. But this time, I was NOT ready for the emotional & somatic manifestations that accompanied the thought of more isolation. Only weeks prior, I had held out hope that July would be the month that the previous months of relentless heaviness would magically lift. So, to be honest, I felt cheated to realise this was not the case. It was just another thing. I felt heavy. I ached. I felt tired of being strong. So...I wasn’t. I am a therapist who lives with my own mental health & neurodivergent challenges. This means that sometimes I feel overwhelmed, burnt out or panicked. This means that I sometimes experience ruminating thoughts, disrupted sleep patterns, & dissociation. Through (among many other things) identifying what coping mechanisms work for me, how to meet my needs, what my trauma responses look like, working with my own network of formal supports & looking after my preventative self-care...I manage. I plan as best I can to navigate through and allow myself to feel the lows with the same importance as the highs. There are messages in how every emotion is experienced within us. So, I listen to my messages and I adjust accordingly. I also happen to hold space for others who are figuring out how to do exactly the same. Both roles can co-exist. I’m only human. So are you. What works for me may not work for you. But I can walk alongside while exploring what works & doesn't work for you and share the load for this leg of the journey. See more

01.01.2022 This post kicks off a new weekly series I'm calling "Let's Unpack That!" where we explore mental health topics to reduce the stigma around them, replacing myths with facts, & create space to talk about them openly First up, Excoriation Disorder: Let's Unpack That! Excoriation Disorder is characterised by the repetitive picking of one’s own skin in a habitual way. This condition affects Approx. 1 in 20 adults, making it quite common. Yet it remains quite taboo due to misinform...ation that often surrounds it Excoriation Disorder is a type of Body-Focused Repetitive Behaviour (BFRB), an umbrella term that falls under the classification of Obsessive-Compulsive Disorder (OCD) to describe behaviours focused on, you guessed it: the body! Other types of BFRBs include, but are not limited to: onychophagia (nail biting), dermatophagia (skin biting), and trichotillomania (hair pulling). BFRBs are different to everyday grooming habits as those who engage with them feel compelled to do so for prolonged periods of time, despite not wanting to, often to the point of damaging tissue (aka bleeding). While commonly known as part of the OCD family, BFRBs often manifest as forms of self soothing in other mental health & neurological conditions as well. Many tend to think these behaviours are caused only by nervousness, and there is a tendency to criticise or make fun of those displaying symptoms of BFRBs due to this. BFRBs show up in many ND folx due to it being a form of stimulus that LOVES our reduced impulse control. This means there is a dopamine-releasing effect that occurs when engaging with these actions. I have lived with BFRBs my whole life, including compulsive nail/cuticle biting, lip biting & skin picking. While I have engaged with these behaviours due to anxiety; often they have occurred when trying to focus, or simply because I was bored. Excoriation Disorder is not something that can be stopped immediately. Criticising someone who lives with it may actually EXACERBATE behaviours by triggering feelings of shame & humiliation. We ALL use coping mechanisms. BFRBs are a coping mechanism just like any other & people who engage with them deserve just as much support.