According to the Synthesized Model of Integration proposed by Bathje, Majeski, & Kudowor, 2022, integration can be understood as taking place across 6 continuums. Acknowledging these continuums and seeing past the paradox can help you approach integration holistically.
The Self Care-Self Challenge continuum reminds us that it can be important both to take care of ourselves and to challenge ourselves during psychedelic integration. Activities on this continuum often align to work in the domains of Body and Lifestyle (but can cross over to other domains as well).
After a psychedelic experience, it is critical to take care of yourself. If you need support, seek it. Make sure to rest, eat well, take it slow, and engage in mental health supporting activities and pastimes. As you integrate, you can also challenge yourself. Is this the time to improve your routines, change unhelpful habits, or take action on important goals?
Just a word of warning--it can be very important not to rush off to make abrupt changes. Integration refers to the whole and to completeness. It is not hurried or rash. It is peaceful and complete. Be careful not to take symbols, ideas, and “tells” too literally--especially right after a psychedelic experience. As you grow, you may make important changes, but this should be done carefully and deliberately. If you need support--there are many resources available.
As you integrate, here are some ideas for self-care and self-challenging practices:
- Somatic Awareness: Reflect on the sensations and awareness of your body during the psychedelic journey. How can you maintain a deeper connection with your body through practices like yoga, meditation, or mindful movement?
- Setting Boundaries: Reflect on the importance of setting healthy boundaries in various areas of your life. How can you establish and communicate boundaries that align with your well-being?
- Nutrition and Wellness: Consider how your psychedelic experience may have influenced your relationship with food and overall well-being. Are there dietary changes or wellness practices you'd like to implement?
- Identify specific actions or habits that align with the positive aspects of your journey. In what ways can you introduce these practices into your life to enhance your overall well-being?
- Take a luxurious bath or enjoy a great cup of tea as you journal or meditate
