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Brian Hannah, LCSW

Tips for Navigating a Challenging Psychedelic Experience

Updated: Jul 23

Imagery suggesting a difficult psychedelic experience

Introduction

Navigating a challenging psychedelic experience can be daunting, but with the right tools and mindset, you can manage and even grow from it. Here are some tips to help you through these difficult moments and find comfort and stability. These insights were included in an article on Psychedelics.com, titled “A Student’s Guide to Psychedelic Harm Reduction and Navigating Challenging Experiences,” to which I contributed.


Create a Safe Space

Make your environment cozy and safe. Use warm-colored lights, pleasant aromas (an oil diffuser can be helpful if you're not aroma-sensitive), fuzzy blankets, and pillows. Ensure there are places to sit and lie comfortably. If possible, layer clothing and blanket coverings to remain comfortable even if your temperature fluctuates. Minimize noise, stimulation, and clutter.


Comfort List

Before taking the psychedelic, prepare a list of comforting movies, TV shows, books, poems, art, and music. These can serve as "emergency life preservers" if your experience becomes too difficult. While it's generally advised to lean into and process difficult feelings during a psychedelic experience, it's okay to turn to this list if things feel unmanageable.


Comfort Objects

Hug a stuffed animal, large pillow, or thick blanket. Creating a physical container for yourself, such as crawling under a blanket, can provide comfort.


Find Support

Have a trusted support person either physically with you or available to talk on the phone. This person should listen empathetically and not try to talk you out of your experience. If you can't find someone, call or text the Fireside Project at 62-FIRESIDE for psychedelic support.


Stay Hydrated and Eat Lightly

Drink small sips of hydrating fluids throughout your experience. Sometimes, a glass of water can make a big difference. Have a light snack like fruit, vegetables, nuts, or crackers. Start with a few bites to ensure your stomach adapts. If you feel nauseous, try ginger chews or peppermint tea.


Move Your Body

Find a safe way to move your body that feels good. Dancing, rocking, walking, or stretching can help you process the experience.


Breathing Techniques

Remember that the experience will eventually end. Write down what you took and when to keep track of time. Ground yourself with deep, rhythmic breathing. Breathe in through your nose and out through your mouth, with an in-breath count of four and an out-breath count of six. Try diaphragmatic breathing by lying on your back with one hand on your heart and one on your belly button, focusing on making the hand on your belly move more.


Shift Environment

Change your surroundings if needed. If you are indoors, try stepping outside briefly (if safe), or vice versa. If the group environment is challenging, find a quieter, safer space with less visual stimulation.


Sensory Engagement

Use your senses to stay present. Listen to sounds around you without naming them, focusing on their texture, timbre, tone, and pitch. Inhale slowly through your nose, exploring smells without naming them. Look around, noting forms, shapes, textures, shadows, lines, and colors.


Warm Shower

Take a warm shower if you have access to hot water. Avoid deep baths and hot tubs due to the risk of drowning, and avoid saunas due to the risk of hyperthermia.


Music

Play background music that aligns with your current experience. It's generally better to use neutral music or music that fits your emotional state rather than trying to override your feelings with happy music.


Creative Outlets

Engage in creative activities to work through difficult emotions. Color in a coloring book, cut out pictures from magazines to make a collage, draw your emotions (it doesn’t have to be a coherent picture), journal about your experience, or play a musical instrument.


Conclusion

Remember, challenging psychedelic experiences can offer profound personal growth. With these tips, you can navigate the difficulties with more confidence and find comfort and meaning in the process. Always prioritize your safety and well-being, and don't hesitate to seek support when needed.



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