What to Do if You Don’t Have a Trip-Sitter or Can’t Afford Psilocybin Therapy

As the interest in psilocybin for mental health continues to grow, many people are considering its use to address conditions like depression, anxiety, and PTSD. However, not everyone has access to the ideal conditions for taking psilocybin. Whether due to the high cost of professional psilocybin-assisted therapy or the lack of a trusted trip-sitter, many individuals find themselves navigating this experience on their own. While it’s always recommended to take psilocybin in a controlled, supportive environment, if you’re considering using psilocybin without a sitter or professional guidance, it’s essential to be prepared and to prioritize safety.

This guide will walk you through what to consider and how to prepare yourself if you don’t have access to a trip-sitter or psilocybin therapy.

Why a Trip-Sitter is Recommended

A trip-sitter is a sober, supportive person who stays with you during a psilocybin experience. They help ensure your safety, provide emotional support, and assist you in navigating challenging moments. Psilocybin can trigger intense emotions and altered states of consciousness, and a trip-sitter can offer grounding and reassurance.

Professional psilocybin-assisted therapy, on the other hand, involves a trained therapist guiding your experience and helping you integrate the insights gained from the trip afterward. This structured support has been shown to enhance the therapeutic effects of psilocybin.

But what if these options aren’t available to you? Here are some strategies you can use to safely navigate your journey on your own.

1. Start with a Low Dose

If you’re new to psilocybin or uncertain about its effects, start with a low dose to minimize the intensity of your experience. Microdosing, which involves taking a very small amount (typically 0.1-0.3 grams of dried mushrooms), can offer mild benefits like mood enhancement and improved focus without inducing a full psychedelic experience. If you’re comfortable with the effects of microdosing and wish to explore further, you can gradually increase the dose in subsequent sessions.

For a full psilocybin experience, a low dose typically falls between 1-2 grams of dried mushrooms. A standard “trip” dose is around 3.5 grams, but if you don’t have a sitter, it’s better to stay on the lower end until you know how your body and mind will respond.

2. Prepare a Safe, Comfortable Setting (Set and Setting)

Set and setting are crucial factors that influence the nature of a psilocybin experience. “Set” refers to your mindset—your thoughts, feelings, and expectations going into the trip—while “setting” refers to your physical environment. Creating a supportive atmosphere can help ensure a positive experience, even if you’re alone.

• Create a calming space: Ensure you are in a familiar, comfortable, and secure location where you won’t be disturbed. Soft lighting, comfortable seating, or bedding, and calming elements like candles, essential oils, or nature sounds can help set a tranquil mood.
• Prepare your mindset: Spend time reflecting on your intentions for the experience. What are you hoping to learn or achieve? Setting an intention, such as focusing on healing, self-awareness, or emotional release, can provide a helpful guide during your journey.
• Eliminate distractions: Turn off your phone (or switch it to airplane mode), clear your schedule, and minimize external interruptions. The more you can focus inward and embrace the present moment, the more smoothly the experience will unfold.

3. Prepare a Grounding Strategy

Psychedelic experiences can sometimes become overwhelming. If you find yourself in a difficult moment, having grounding strategies in place can help you stay centered and calm. Here are a few techniques:

• Breathing exercises: Simple deep breathing or box breathing (inhaling for 4 counts, holding for 4, exhaling for 4, and holding for 4) can calm racing thoughts and bring you back to your body.
• Have calming objects: Keeping objects like a soft blanket, a comforting photograph, or a familiar scent nearby can provide sensory grounding during your trip.
• Music: Many people find that soothing, instrumental music helps guide their experience. Choose calming playlists that can enhance relaxation and reflection.
• Write in a journal: Keeping a notebook handy can allow you to express your thoughts, feelings, or observations during the trip. Writing can also help you process the emotions that come up and prevent you from getting stuck in a repetitive thought loop.

4. Have a Trusted Friend on Standby

Even if you don’t have a trip-sitter with you, it’s a good idea to let someone you trust know that you’re taking psilocybin and to have them available in case you need support. They don’t need to be physically present but should be available to check in with you via phone or text at agreed-upon times. This can provide peace of mind and help you feel less isolated.

If possible, make sure this friend has some knowledge about psychedelics, so they understand how to respond in case you’re feeling anxious or need reassurance.

5. Limit Distractions and Stressors

One of the key components of a good trip is minimizing external stressors. Do your best to reduce anything that could trigger anxiety or negative thoughts during the experience:

• Stay hydrated: Keep water nearby, and sip regularly to stay hydrated without overindulging.
• Avoid social media: Scrolling through social media while tripping can quickly overwhelm you or lead to negative comparisons. If you plan to journal or use your phone, keep it focused on calming, intentional activities like listening to music.
• Set time boundaries: Give yourself enough time to experience the trip in full. For moderate doses, this could mean setting aside 4-6 hours. Avoid squeezing a psilocybin session into a busy day, as rushing the experience may increase anxiety.

6. Be Kind to Yourself

Psilocybin can bring up unresolved emotions, memories, or patterns of thinking that may be difficult to process. When challenging thoughts or feelings arise, remind yourself that this is part of the healing process. Try to embrace the experience without resistance and practice self-compassion. Remember that even difficult parts of the trip can lead to valuable insights once the journey is over.

7. Post-Trip Integration

Once your trip is over, it’s essential to integrate the insights and emotions that emerged during your experience. This process involves reflecting on what you learned and finding ways to apply those insights to your everyday life.

Here are a few ways to practice integration:

• Journal your thoughts: Write down everything you remember from your experience, including the emotions you felt, the thoughts that arose, and any insights or realizations you had. This process can help you make sense of the trip and provide clarity.
• Talk to someone you trust: Sharing your experience with a friend or therapist can help you gain perspective and process the trip. Even if you took psilocybin alone, talking to someone afterward can support your emotional processing.
• Practice mindfulness: Whether through meditation, yoga, or simple self-reflection, mindfulness practices can help you stay connected to the insights from your trip and bring them into your daily life.

Alternatives to Psilocybin Therapy

If professional psilocybin therapy is out of reach financially, consider looking into other forms of therapy that may support mental health improvement, such as cognitive-behavioral therapy (CBT) or mindfulness-based therapies. Additionally, some cities and states are beginning to decriminalize psilocybin, which may lead to more accessible and affordable therapeutic options in the future.

In some areas, there are community-based psychedelic support groups, where individuals can connect with others who have had similar experiences. These groups provide a supportive network for integration and emotional sharing, often at a lower cost than professional therapy.

Conclusion: A Journey of Responsibility and Reflection

While the safest and most recommended way to use psilocybin is with a trip-sitter or through professional therapy, not everyone has these resources. If you’re considering taking psilocybin on your own, preparation, mindset, and self-care are key. By setting a clear intention, creating a safe environment, and having grounding tools ready, you can reduce risks and enhance your experience.

Always remember that while psilocybin has immense potential, it is still a powerful tool that should be approached with respect and care. Ultimately, your experience should be focused on healing, self-reflection, and integration.