Whether or not you’re actually in physical danger, getting very high can generate panic — especially if you’re alone or inexperienced with the substance you’re using. It’s always recommended to have a tripsitter, if not a professional guide, and to start at low doses if you’re taking something new. But bad trips sometimes happen nonetheless, and it’s important to have tools in your toolbox to calm down if they do. Here are a few strategies to keep in mind before you trip so that you can bring yourself back down if you get too high.
1. Call a friend. This may seem obvious, but it may not come to mind if you’re spiraling. If you’re going to trip alone, it’s best to designate a friend you can call in advance in case you have a tough trip.
2. Call a hotline. If you’re not comfortable calling a friend or want to speak to someone with more training, you can call the Fireside Project (623-473-7433) or Never Use Alone (877-696-1996) to speak to a counselor. Obviously, if you feel you might be in danger, call 911.
3. Put on soothing music. Create a playlist in advance of songs that tend to calm you down, or type a simple search term like “relaxing songs” into YouTube.
4. Meditate. Focus on your breath, or listen to a guided meditation from Youtube or an app like Headspace.
5. Bring your attention back to your body. Sometimes, just touching your face, noticing the sensation of your feet on the ground, or massaging your arms or legs can help ground you.
READ: Bad Music Can Be Dangerous for Your Psychedelic Trips
6. Come back to a mantra. You can establish a mantra in advance and write it on a piece of paper in case you get anxious, such as “I am safe,” “I am healing,” or “I can ask for help.” If you start to panic, you can repeat your mantra to yourself out loud or in your head.
7. Journal. Sometimes, difficult feelings come up to be processed during trips. Rather than fight what you’re feeling, you can try journaling about it to see what deeper emotions or past experiences might be underneath it. Having a way to express your anxiety can make it less intense. Writing can also provide a distraction; you may grow less aware of the uncomfortable feeling as you exercise your creativity or gain insight into your life.
8. Make art. Another way to both explore your emotions and create a distraction is to draw, paint, or make art using another medium like clay or collage. Having the supplies out in front of you in advance will make this strategy more accessible.
9. Watch something. If you just need to distract yourself, it may help to put on a lighthearted movie or show that tends to cheer you up. It’s probably best to avoid media with dark themes.
10. Remind yourself it will be over soon. The fortunate thing about psychedelic trips is that they only last so long. If it helps, you can put on a playlist, TV show, or movie that lasts about the anticipated length of the remainder of your trip. Then, you can take comfort in the fact that you’ll be landing back in reality by the time it’s over.
