Show up for what came up, with professional support

• Schedule a talk therapy session ahead of time so that 24–48 hours after ketamine therapy you can unpack the experience—when the plastic window is at its highest
• Be with whatever comes up, it could be more of a feeling than an epiphany—we don’t always need to analyze or understand, insight can come from sensing as much as figuring out.
• Integrate whatever you noticed or felt. With your therapist, explore how those shifts might soften old patterns, open up new behaviors, and change how you show up for the people who matter most.

Schedule a talk therapy session for 24-48 hours after,  before you do a journey

Practice the new pathways in real life.

• Choose one to three small behavior changes that connect to what you're discovering—going to bed 30 minutes earlier, initiating one honest conversation, or taking a short daily walk.
• Repeat them daily or several times this week so your nervous system gets multiple chances to experience the new pattern.
• Treat the week as a “practice” not a test. Curiosity and repetition matter more than doing it perfectly.

Help your body feel the change.

• Use light movement—walking, stretching, yoga—to help stabilize mood and reduce rumination.
• Add simple breath or mindfulness practices to your day, even for a few minutes at a time.
• Aim for consistency over intensity: a few minutes most days beats one heroic session.

Let light and environment work with you, not against you.

• Get some natural light as soon as you can upon waking. Morning light helps anchor circadian rhythms, energy, and mood.
• Balance screen time with time outdoors—trees, ocean, sky, or even a small green space all support stress reduction and emotional regulation.

Let relationships be part of the therapeutic process.

• Use therapy and close relationships as places to practice the shifts you’re aiming for: clearer boundaries, more honesty, more kindness toward yourself and others.
• Notice where old patterns reappear and treat them as information, not failure.
• Ask for loved ones to show up. Even if it’s a bit uncomfortable at first, it gets easier and is a great way to co-regulate.

Build a steady foundation for your body and brain.

• Prioritize a basic routine: sleep and wake up at roughly the same time each day.
• Keep doing morning sunlight and an evening wind-down that doesn’t revolve around devices or screens.
• Remember that these rhythms are some of the most powerful things you can do to keep depression and anxiety from coming back.

Keep giving your nervous system anchors.

• Use ongoing movement, nature contact, gardening, or time in sunlight or water as anchors when mood and motivation wobble.
• Think of these as maintenance for your nervous system, like sweeping the pathways for your brain and body.

Let your integration evolve with you.

• Each week, look back at your original intentions—ask yourself what’s shifted and what still needs attention.
• Remember that integration is ongoing; you and your care team can adapt future sessions, therapy focus, and daily practices based on what you’re discovering.