I think I have HPPD - what should I do?
So, you think you might have developed HPPD (Part 1)
First of all, try to relax. If you’re experiencing some weird symptoms right now and you’re worried and you’ve been diving in and out of Google search results and panic reading Wikipedia, hit pause. Breathe in for as long as you can through your nose, and breathe out till your lungs are totally expired through the mouth. Repeat this five times, or ideally as many times as you can till you feel at least a semblance of calm.
Hopefully that has helped a bit. Now let’s dive into it.
Before we start, just know that you are going to be okay. You are not fucked. You are not perma-fried. You are not stuck on a permanent trip. I know these thoughts might seem compelling, but they aren’t true - or, at the very least, aren’t remotely helpful. As we’ll see in the blog series, there are other ways to describe these changes you could be going through that are far less self-stigmatizing and far more scientifically accurate. Think: are these things you would say to a friend who was reporting the same struggle and symptoms?
Another thing: sure, you might have taken the drugs of your own volition, but don’t beat yourself up about it. In all likelihood, I expect you had no idea these sorts of complications were possible or probable. I imagine you took drugs for fun and exploration, and maybe the experiences you had did deliver on those goods. Alternatively, maybe you had a very bad experience and you’re considerably shaken up about it. I’m sorry. I’ve been there, and many others have too. Don’t blame yourself. No one goes into a trip wanting it to be terrible.
You might be scared, but have faith and courage. If you have developed HPPD, take it seriously - and try not to take it personally!
First: how long has it been since your drug experience?
This is a crucial question. Note, I’m writing this primarily from the perspective of classic psychedelic drugs like LSD and psilocybin, which seem to account for most HPPD reports. It could also apply to cannabis and MDMA.
If it’s been a week or less since the experience, I would advise that you not to worry. I know it sounds easier said than done - oh, just don’t worry about it! - but listen: some kind of lingering visual effect after a drug experience seems to be pretty common. People might see some moving and melting walls and objects, geometrics, flashing colors, lights, halos around objects.
This might be because of the way that psychedelic and related drugs enhance neuroplasticity, or the capacity of your brain physically to change in response to experience. This enhanced neuroplasticity effect should wear off after about two weeks, maybe longer (we don’t entirely know). This is why people often feel extra sensitive or suggestible after a trip; it’s also behind the ‘afterglow’ phenomenon.
All in all, if it’s been two weeks or less, please stop reading about HPPD. Don’t go on any forums and avoid articles. I mean it!
Why? Because fixating on and monitoring the level of your symptoms is rarely ever helpful, and especially not when you’re still post-trip sensitive. Indeed, many conditions, from tinnitus to chronic pain, depend partially on cognitive-psychological mechanisms of obsession and fixation. ‘Looking out’ for symptoms and rabbit-holing about HPPD while you’re extra-sensitive could make the chances of developing a more lingering condition more likely. You need to accept that these symptoms are normal after a trip, and you don’t yet have anything to worry about.
Note, all this fixating could more fundamentally reflect an increase in underlying anxiety since the trip, which you could deal with in other ways:
Increased cardio exercise
Spending extended periods of time in nature
Trying to integrate your drug experience through journaling, contemplation and taking action on any insights you gain
Muscle relaxation and massage
Increased immersion in external tasks, like schoolwork, hobbies and socializing
Ensuring sustained high-quality sleep
Having a carefully-controlled diet
Using CBT to deal with intrusive thoughts
Attention-training techniques
Mindfulness meditation (though this could be dangerous. Seeking out trauma- or anxiety-sensitive meditation might be the best bet)
Something else significant: I would advise that you remain totally abstinent from psychoactive drugs, even caffeine (because it disturbs sleep quality, increases stimulation and nervous system arousal and raises anxiety) for this period, or ideally longer. Taking more drugs will likely raise the risk of making whatever unusual visuals you’re experiencing more permanent and intense.
*Record scratch*
This is all great, Ed, but what if it’s been longer than two weeks? What if I’ve been experiencing these strange symptoms for a month, a couple of months, maybe longer? Part Two may hold some answers.
If you really can’t go without more information on HPPD, check out HPPD Information Guide, contact us, or consider reaching out to some of the Specialists in our Directory.
