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Integration worksheet

A structured page for the days after — getting specifics down while they are close, naming what was hard without scoring it, and finding the one small thing that might actually stick. Fill in what you want, print or save it as a PDF.

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While it's close

The specifics are the first thing to go — not usually the broad shape, but an image, a phrase, the exact feeling of a moment. A few lines now hold more than a reconstruction next week. Fragments count; sentences are optional.

An image that stayed A phrase or words that came, if any How my body feels right now

What happened, plainly

Only what happened and how it felt. Leaving what it means alone for now is not avoidance — meaning tends to be more useful when it arrives on its own.

What happened, and how it felt

Naming what was hard, if anything

Difficult experiences are common enough to have been studied directly. If any of this matches something that happened, it has been documented before — naming it is the point, not measuring it. There is no score attached.

Fear that felt disproportionate to any real danger present.
A feeling of losing control, or of not being able to stop what was happening.
Grief, or an encounter with loss, sometimes unrelated to anything specific.
Isolation — as though no one could reach you or understand what was happening.
Physical distress with no clear cause: nausea, tension, discomfort.
Paranoia, or a sense that something meant you harm.
Insight that felt overwhelming rather than clarifying.
A changed sense of self, or not being able to locate who you normally are.

Anything you'd add in your own words

Carbonaro, T. et al. (2016). Survey study of challenging experiences after ingesting psilocybin mushrooms. Journal of Psychopharmacology. — https://doi.org/10.1177/0269881116662634Barrett, F. et al. (2016). The Challenging Experience Questionnaire: Characterization of challenging experiences with psilocybin mushrooms. Journal of Psychopharmacology. — https://doi.org/10.1177/0269881116678781

The pull to act

A strong pull to change something right now — end something, start something, tell everyone — can feel completely clear. Urgency itself is not proof of rightness, and the integration literature is unusually consistent: big decisions wait. Writing it down with today's date keeps it without acting on it. If it still holds in a month, it will still be available.

The change I feel pulled toward, and why Today's date Date one month from now, to reread this

Bathje, G. J., Majeski, E., & Kudowor, M. (2022). Psychedelic integration: An analysis of the concept and its practice. Frontiers in Psychology. — https://doi.org/10.3389/fpsyg.2022.824077

One small thing

Sweeping resolutions tend to fade within weeks once ordinary life resumes. What holds up better is one specific, concrete change, small enough to actually do. Nobody owes the experience a transformed life.

One small, concrete thing When it could realistically happen

Bathje, G. J., Majeski, E., & Kudowor, M. (2022). Psychedelic integration: An analysis of the concept and its practice. Frontiers in Psychology. — https://doi.org/10.3389/fpsyg.2022.824077

Ordinary days

In one survey of 608 people with extended difficulties, ordinary routine — sleep, regular food, work, seeing usual people — was among what helped. Returning to normal life is not avoiding the experience; for many it is how the experience finds its proper size.

Sleep, roughly back on schedule Regular food Some movement — a walk counts Time outside — a park counts Seen at least one usual person One ordinary task done — dishes count

Robinson, O. C. et al. (2024). Coming back together: coping and support strategies after extended difficulties. Frontiers in Psychology. — https://doi.org/10.3389/fpsyg.2024.1369715

People

Talking can help — being heard without judgment was the support most often reported as helpful. It is worth separating wanting to share from someone specifically needing the information, since disclosure can carry consequences that have nothing to do with whether the experience was good.

Someone who can just listen, not advise Who I'll tell, who I won't, and why Anyone moving at a different pace than me (or me than them)

No lesson owed

Not every experience needs to become a lesson, a breakthrough, or a turning point. You are allowed to have simply been there, enjoyed it, and left it at that. If something surfaces later, it will still be there; if nothing does, that is not a missed opportunity.

Anything here — or nothing, which is a complete answer

When to reach out

Most difficult feelings fade over days or weeks. Sometimes they do not — and that is worth real support, not because something is permanently wrong, but because professionals can genuinely help while things finish settling.

Worth talking with a qualified professional: anxiety, fear, or unreality not fading after a few weeks · sleep, work, or relationships being affected · visual disturbances that persist · using alcohol or other drugs to manage how you feel.
Get urgent help now for: thoughts of harming yourself or anyone else · not feeling safe · distress that is getting worse instead of better. That is a reason to call, not to wait.

Who I would reach out to, and how

Robinson, O. C. et al. (2024). Coming back together: coping and support strategies after extended difficulties. Frontiers in Psychology. — https://doi.org/10.3389/fpsyg.2024.1369715

Nothing on this page is saved or sent anywhere. It exists only while this tab is open — print or save before you close it. Integration is not a task with a deadline, and an experience you simply had is complete on its own.