I’ve done 6 infusions and I feel great! Now what??
Ketamine infusions offer promising relief for those struggling with mental health disorders, but here’s some tips to help make the most out of your infusions:
You are what you Consume:
Post-infusion periods can sometimes generate new perspectives and insights, making it the perfect time to engage in mood lifting content and lifestyle changes that support new, brain healthy you! Meaning, keep your thought patterns away from negative biases (negative news, negative influencers, negative junk) and towards more positive or neutral outlooks. It doesn’t have to be all rainbows and butterflies but if you sit with the 24 hour bad news cycle on what do you think you’re going to fill yourself with? Anxiety and angst. Turn the TV off, keep the scrolling to a reasonable amount and go outside for a walk, do some grounding activities, journal your gratitudes, read or listen to a personal development book, etc.
- And for a bonus tip: Work with a therapist to identify habitual negative thoughts and actively practice reframing these into thoughts that support your mental health and resilience.
Neuroplasticity Boosting Activities:
Ketamine is believed to promote neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. Leverage this by engaging in activities that challenge the brain in new ways. This can include learning a new language (Duolingo), picking up a musical instrument, or engaging in ‘brain games’ designed to improve cognitive function. If you’re competitive like Dr Dee Bonney and I you can challenge your spouse to scrabble or other word games to make it ever more fun. These activities not only support the brain’s healing processes but can also help in maintaining the gains achieved through ketamine therapy.
Brain Health food:
U Relax, an alternative to alcohol.
Beyond general advice on healthy eating, consider integrating specific nutrients known to support brain health. This includes foods high in antioxidants (berries, nuts), anti-inflammatory foods (leafy greens, fatty fish), and adaptogens which may help manage stress (ashwagandha, holy basil). The adage “You are what you eat” holds particularly true when it comes to mental health. Processed foods, alcohol, and high-sugar diets can exacerbate mood swings and energy fluctuations. And don’t skip water. Water is under utilized resource in keeping your brain healthy.
- Extra, extra… U Relax is my go to drink at night. It’s an alcohol alternative. So, for people who feel like they need a drink at night to relax this will help with that, or at least it does me and it’s reflected on my Oura Ring data.
Be Mindful about your Mindfulness:
Mindfulness is often touted as a cure-all for mental distress, but it is essential to understand what it truly involves and its limitations. At its core, mindfulness is the practice of being fully present and engaged with whatever we’re doing, free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. It is not a quick fix for deep-seated psychological issues, nor is it a passive or emotionless state. Instead, mindfulness involves actively engaging with the present in an intentional manner.
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- Mindful Breathing: Use moments throughout your day, whether before meals, during breaks, or when transitioning between tasks, to focus on your breath. Simply observe the inhalation and exhalation, the rise and fall of your chest, and the feeling of air entering and leaving your nostrils. This practice can help center your thoughts and reduce stress.
- Mindful Eating: Turn meals into a mindfulness practice by eating slowly and without distractions like TV or smartphones. Pay attention to the taste, textures, and aromas of your food. Appreciate the colors on your plate and consider the journey the food took to reach you. This can enhance your dining experience and promote better digestion.
- Mindful Walking: Whether you’re walking to your car, taking a stroll during lunch, or walking a pet, focus on the sensation of your feet touching the ground, the rhythm of your stride, and the sounds and sights around you. This can transform a routine activity into a refreshing mental reset.
- Mindful Listening: During conversations, practice fully focusing on the other person, listening without planning your next response. Notice the tone of their voice and the emotions behind their words. This not only improves communication but also deepens your connections with others.
- Mindful Observation: Choose an object from your immediate environment and focus on it intently. It could be a plant, a photo on your desk, or a simple household item. Notice as much detail as you can, observing without evaluation or thought. This exercise can help sharpen your focus and calm your mind.
- Mindfulness in Routine Chores: Engage fully with routine chores like washing dishes or folding laundry. Notice the texture of the dishes, the warmth of the water, or the crispness of the clothes. These mundane tasks can become moments of mindfulness, offering a break from overthinking and reducing anxiety.
We’ve talked about BDNF in another blog but you do that we physical activity and sleep. Exercise is a potent antidepressant. It not only helps in releasing endorphins but also supports neurogenesis—the creation of new brain cells. Engage in activities you enjoy, whether it’s yoga, walking, cycling (hey you Peloton fans), pickleball if you’ve jumped on that bandwagon. Find what invigorates you and make it a regular part of your life. This not only enhances your physical health but also stabilizes mood and improves sleep. And then get you a calming bedtime routine—avoid screens an hour before bed, use dim lighting, and engage in relaxing activities such as reading or gentle stretching.
Haven’t had your infusions yet and want to learn more? Call the office 317-300-4091 and get scheduled with us for your consultation. We’d love to help you FIND WELL.