Curated Mental Health

Integration Tools

Below are some helpful tools and resources to support you during your journey. You might be experiencing a myriad of different emotions, especially during the sessions, so having a moment of regulation or grounding before your ketamine or Spravato treatment is absolutely beneficial, whether through meditation, reflection with journaling, or connection with music.

Curated’s Playlists:

 

Meditating:

Playlist 1

Playlist 2

Journaling:

Playlist

Waking Up:

Playlist

To Hear during sessions:

Playlist 1

Playlist 2

Album

To Sleep:

Playlist

To Study:

Playlist

Before First Session – Inspirational Tool

Here are a few powerful meditations & breath-work videos that you can use before receiving the medicine.

Self-Love 10-minute meditation:

Video

Clear Your Mind Meditation:

Video

Dr. Joe Dispenza Visualization meditation:

Video

15 min Loving Kindness breath-work session:

Video

Short Pre-Psychedelic experience meditation:

Video

Journal Prompts

Take an honest look at your life, do you feel like you are living your life in alignment in these areas?

  • Are you authentically living?
  • Are the people you surround yourself with supportive of your wellbeing?
  • Do you know what your own boundaries are between yourself and others?
  • Do you have hobbies, self-care practices, or tools that support you?

How would you live your life if finances, people’s opinions, or other challenges were not in the forefront of your mind?

  • How would your life look like, what would your ideal day be?
  • What would you do with your time if money did not depend on it?

In what ways can you bring more awareness or mindfulness into your daily life, because of your ketamine/spravato experiences?
What changes do you want to make in your lifestyle, habits, or relationships based on the insights you are gaining in this process?

Andrew Huberman journaling: Overview of specific journaling protocol:

  • Write about something you are thinking about or worrying about way too much – or – if you don’t have anything that fits that, choose something you are dreaming about at night or something affecting your life too much in ways you don’t like.
  • Write truthfully for 15-30 minutes undisturbed, without concern for grammar, sentence structure, etc., or fear anyone will read.
  • Think about three things before you start writing: (1) facts related to experience; (2) emotions felt at the time of experience and now; (3) write about any link that comes to mind, no matter how distant it may seem.
  • Repeat the writing exercise for 4 consecutive days.
  • Extra tip: allow yourself a little time to decompress and regroup after; this might be difficult to perform because it taps into negative experiences.
  • States of heightened level of emotionality are a trigger for neuroplasticity.
  • By deliberately making yourself stressed out (or stressed out again) about an experience, and revisiting 4x it provides relief and positive mental and physical shifts.
  • Stressful and traumatic experiences initially induce a reduction in the activity of the prefrontal cortex and prevent us from creating a structural narrative about what happened.
  • This creates confusion about responsibility (remember, trauma is something you would have never elected to do that you were likely a victim of).
  • As a result, we try to push it away.
  • When people tell the truth, levels of prefrontal cortex structures increase and regulate the activity of other subcortical structures (like the thalamus and hypothalamus – hence immune system benefits).
  • Truth-telling is good for short-term and long-term.
  • Some notable benefits of this type of journaling are reduced pain, improved sleep, greater immune response timing and size, acceleration through talk therapy, reduced symptoms from lupus and fibromyalgia, reduced stress – and more.
  • Link