How to Get The Most Out of Ketamine Therapy

Ketamine therapy, which is increasingly being used to treat various mental health conditions such as depression and anxiety, can be profoundly transformative. However, there are ways to maximize the benefits from your ketamine experience that go beyond the ketamine session itself. Below you will find some general guidelines to follow in order to get the most out of ketamine therapy.

Preparation: Before The Ketamine Session

Preparing for ketamine therapy should be a thoughtful and intentional process involving your care team and support network, such as loved ones. You will want to consider the following in order to best prepare for your ketamine sessions.

Set and Setting

Your mindset going into the ketamine session and your physical environment during the session both have a huge impact on the ketamine experience. It can be helpful to cultivate mindfulness, deep breathing, and grounding practices beforehand so that you can minimize stress and have these tools readily available if you need them during ketamine therapy. Prioritize healthy habits leading up to your ketamine session, such as sleep and exercise. You also want to ensure you feel safe, comfortable, and supported in the therapy environment, whether that’s a clinic or other space. Most importantly, establish rapport and trust with your care team before your first ketamine session, including those who will be administering the ketamine and monitoring or guiding you throughout the session.

Intention Setting

The intentions you set for each ketamine session can give you some structure and direction during the session and help you work toward some of your broader or longer-term treatment goals. Whether doing this on your own or with your care team, it is often useful to write down some prompts in the form of questions or topics so you will not need to rely on your memory during the ketamine session. Consider keeping a journey journal or notebook to record intentions, relevant treatment notes, and insights from your ketamine sessions all in one place.

Nausea Prevention

Ketamine can sometimes cause nausea or light-headedness, but luckily there are preventative measures you can take to reduce these unpleasant side effects. Avoiding food and sticking to clear liquids 4 hours prior to your ketamine session is recommended. Using devices such as a SeaBand, which uses acupressure, or having ginger tea or candies readily available can help relieve mild nausea. If your stomach tends to be highly sensitive or if you frequently struggle with motion sickness it may be necessary to get a prescription from your doctor for anti-nausea medication such as Zofran. With any medication or remedy you are considering, it is important to let your care team know in advance so they can ensure it will not interact with the ketamine.

During The Ketamine Session

Since each ketamine session can be different from the last, it is normal (and healthy!) to feel scared or uneasy, especially if it is your first session. Incorporating these suggestions can help calm your nerves and lead to a smoother experience:

Prioritize Safety

Most ketamine sessions will be conducted in a clinic or other professional setting with the guidance and monitoring of a doctor and/or a therapist. However in cases where you are self-administering ketamine, such as through nasal spray or sublingual lozenges, it is still essential to adhere to the safety protocol as discussed with your care team. This should include arranging for a supportive person to be quickly accessible in case you need them, as well as having a blood pressure cuff that enables monitoring of vital signs before and after a session to ensure you remain in a safe range. If you have traveled for your ketamine session, plan to call a rideshare or arrange for someone to pick you up after because you will not be able to drive.

Maximize Comfort

You will be lying down for anywhere from 45 minutes to a few hours, depending on how your ketamine session is structured/the dosage and route of administration. Make sure your clothes are not too tight and bring layers or a blanket in case you get cold. Most places will provide the essentials but it’s never a bad idea to bring familiar and comforting objects from home that can help you feel more relaxed and grounded, whether it’s your own eye mask, a water bottle, a soft stuffed toy, or a smooth stone to help you return to your body if needed.

Soundscapes

Music can greatly influence your ketamine session, and most ketamine clinics or therapists will provide appropriate soundscapes. If you are on your own, consider playing something melodic or rhythmic, without words and ads to distract you. This article provides some helpful playlist suggestions at the bottom.

Journey Journal

Bring your journal or intentions to your session in case you want to capture fleeting thoughts or remind yourself of your intentions. You may not feel like using the journal during your sessions, and that’s ok! You might opt to use it after the session when you have a period of quiet time to yourself while you are waiting for the effects of the ketamine to wear off; record what you remember from the session and any important themes you might want to come back to later with a therapist.

Surrender

Even with your intentions top of mind, it is not uncommon for your mind to wander or for unexpected feelings or memories to occur during your ketamine session. You will get a lot more out of ketamine therapy by allowing yourself to “go with the flow” rather than rigidly adhering to your list of intentions or goals. Consider using a mantra or affirmation to assist with this, such as “Surrender” or “I am open to whatever may arise.”

Integration: After The Ketamine Session

Integration, widely considered the essential ingredient in ketamine therapy, includes the psychotherapy you engage in and practices you cultivate outside of the ketamine session. While ketamine by itself can be a powerful and transformative experience, integration works alongside the ketamine to deepen and prolong it’s effects, maximizing the benefits of the ketamine session. Integration is the process of understanding and making meaning of your ketamine session, reflecting on the insights that may have occurred during it, and applying these insights in a meaningful way to your life. Consider addressing these different areas of your life, both with your therapist and on your own.

Bodily & Somatic

Ketamine can be quite a physical experience, and many people find it helpful to engage in somatic or body-based practices in order to ground themselves following a ketamine session. Some examples might be yoga or slow movement, exercise or more rigorous physical activity, breathwork, dance, massage, etc. Immediately after your ketamine session you might try eating something nourishing and easy to digest, such as oatmeal or soup. Bodily attunement, which is the act of paying attention to your bodily signals and learning what they mean, can be cultivated with practice and will help you better understand and attend to your needs.

Mental & Emotional

While it can be difficult to process thoughts during a ketamine session, many people recall certain themes or memories that occurred in session over the following hours and days. Contemplative practices such as mindfulness, meditation, mandala drawing, and journaling can help you work through difficult emotions and make sense of or let go of thought patterns that are keeping you stuck.

Relationships & Community

Ketamine can enhance feelings of empathy and love, which often translates to an increased desire for connection with others. This can look like spending more time with loved ones or applying more effort or care to your relationships, which can result in deeper intimacy and greater relationship satisfaction. Ketamine therapy can also be a catalyst for addressing tension points or repetitive patterns that might be negatively impacting relationships, which can be done with the guide of a therapist. Additionally, people might feel called to participate in or contribute to their communities in meaningful ways, such as through volunteering or activism.

Spiritual & Existential

A common experience people have after undergoing ketamine therapy involves the realization and feeling of interconnectedness between oneself and others, nature, or the universe. You might be confronted with existential questions around meaning and purpose that can be helpful to explore though contemplative practices or in therapy. Some people describe the desire to broaden their understanding of spirituality or religion, or to seek these out if they have been missing from their lives.

Creativity & Self-Expression

People often experience a burst of inspiration or creativity after ketamine sessions or a greater desire to explore or express their creative sides. Some activities that can help generate or nurture creativity are free-form writing, making art, listening to music, playing an instrument, singing, dancing, comedy or improv, redesigning or rearranging your space, or experimenting with fashion and appearance. Ketamine therapy can unlock a sense of playfulness or our inner child that we may have neglected or lost touch with as an adult, and often people will describe feeling lighter or freer after reconnecting with their creative parts.

Lifestyle & Nature

Ketamine therapy can be a catalyst for making positive or healthy lifestyle changes or decisions that align more with one’s true nature, as well as nature in the environmental sense of the word! People often feel called to simplify or slow down their busy lives, be more attuned to the present moment, spend time outside, or take better care of the planet. How are you inspired to align your actions and environments with your true essence?

Final Thoughts

No matter how you choose to approach integration or ketamine therapy more generally, know that there is support and information available. If you are interested in learning more about integration or how to get the most out of ketamine therapy, schedule a complimentary phone consultation here.