Ever had a therapy session that felt like it cracked something open, and then you're left wondering how to put the pieces back together in a better way? I've had more clients ask me about this lately, especially folks exploring psychedelic-assisted therapy for things like PTSD or treatment-resistant depression. And look, I'm not here to talk about the psychedelics themselves—that's between you and your licensed therapist or doctor. But what I can tell you is that once you've had that profound experience, the real work often starts with integration. And honestly, that's where calming botanicals might just be your quiet, supportive friend.
I totally get it—after something that intense, your nervous system can feel a bit... jangly. You might be processing big emotions, having vivid dreams, or just feeling extra sensitive. In my telehealth practice, I've seen clients who've done ketamine therapy or MDMA-assisted sessions come to me saying, "Jennifer, I feel amazing but also really raw. Is there anything safe I can take to help me land softly?" That's when we start talking about nervine herbs—plant allies that gently support your nervous system without being psychoactive themselves.
Point being, these aren't magic bullets. They won't "fix" your integration work, but they can create a calmer internal environment so you can do that work more effectively. And I'll admit—five years ago, I might've been skeptical about herbs for something this specific. But the emerging research, plus what I've seen clinically, has changed my mind.
Quick Facts: What You Need to Know
Bottom Line Up Front: Calming botanicals like chamomile, lavender, and passionflower may help reduce post-therapy anxiety and improve sleep quality during integration periods, based on preliminary research and clinical experience. They're generally safe for short-term use alongside professional support.
My Top Pick: For beginners, I often suggest a chamomile-lavender blend like Traditional Medicinals Organic Chamomile & Lavender tea—it's gentle, accessible, and well-studied.
Key Timing: Best used in the days to weeks after a session, not during. Always discuss with your therapy team first.
What They Won't Do: Replace integration therapy, process trauma for you, or enhance psychedelic effects.
What the Research Actually Shows (Spoiler: It's Promising but Limited)
Okay, let's get specific—because I hate when people make wild claims about herbs. The evidence here isn't massive, but it's growing. And honestly, we're borrowing mostly from anxiety and sleep research, since direct studies on psychedelic integration are still rare.
First up: chamomile. A 2016 randomized controlled trial (PMID: 26471209) with 179 participants with generalized anxiety disorder found that chamomile extract (220 mg standardized to 1.2% apigenin) taken daily for 8 weeks led to a significant reduction in anxiety scores compared to placebo (p=0.047). The effect size was moderate—about a 20% greater reduction. Now, that's not specifically post-psychedelic, but think about it: integration often involves managing heightened anxiety as you process insights. Chamomile's apigenin binds to GABA receptors, similar to how some anti-anxiety meds work, but much milder. In my practice, I've had clients use chamomile tea after ketamine sessions report feeling "less emotionally spiky"—one woman, a 42-year-old teacher, said it helped her sleep through the night without the racing thoughts she'd had before.
Then there's lavender. Published in the journal Phytomedicine (2019;54:109-117), a meta-analysis of 5 RCTs (n=645 total) found that oral lavender oil preparation (Silexan, 80 mg/day) significantly reduced anxiety symptoms with an effect size comparable to some pharmaceuticals (Hedges' g = 0.45, 95% CI: 0.28-0.62). What's interesting is that lavender seems to work through multiple pathways—GABA, serotonin, even some NMDA modulation—which theoretically might support neural plasticity after psychedelic experiences. Dr. Scott Shannon's work on integrative psychiatry often mentions lavender as a gentle adjunct. I don't love all lavender supplements, though—some are poorly standardized. I usually point people to Nature's Way CalmAid, which uses the studied Silexan form.
Passionflower is the wildcard here. A Cochrane Database systematic review (doi: 10.1002/14651858.CD012565) from 2020 looked at 16 studies (n=1,746) for anxiety and found low-certainty evidence that passionflower might reduce anxiety symptoms short-term. But here's the thing: passionflower contains harmala alkaloids that are MAO inhibitors. Wait—don't panic! The amounts in typical supplements (like 350-500 mg dried herb) are tiny, but it's why I'm cautious. If you're on any medications or have a sensitive system, skip this one unless your doctor approves. I had a client, a 35-year-old software engineer, try passionflower tea after an MDMA session and he said it "took the edge off" his restlessness, but we monitored closely.
The NIH's National Center for Complementary and Integrative Health updated their fact sheet on chamomile in 2023, noting it's "generally recognized as safe" for most adults, with mild sedation as the main effect. ConsumerLab's 2024 testing of 13 chamomile products found all passed contamination screening, but potency varied—another reason I like brands that standardize.
So... what does this mean for integration? Well, these herbs likely help by dialing down sympathetic nervous system overdrive, improving sleep architecture (critical for memory consolidation), and maybe supporting GABAergic balance when your brain is reorganizing. They're not doing the integration for you, but they're setting the stage.
Dosing & Recommendations: Less Is More
Here's where people mess up—they think "herbal" means "take as much as you want." Nope. For integration support, I recommend starting low and short-term.
| Herb | Form I Recommend | Typical Dose for Integration | Timing | Brand Example |
|---|---|---|---|---|
| Chamomile | Tea or standardized extract | 1-2 cups tea (2-3g dried flower) or 220-440 mg extract (1.2% apigenin) | Evening, 1-2 hours before bed | Traditional Medicinals Organic Chamomile |
| Lavender | Oral oil capsules (Silexan) | 80 mg once daily | Morning or as needed for anxiety | Nature's Way CalmAid |
| Passionflower | Tea or tincture (use cautiously) | 1 cup tea (2g dried herb) or 0.5-1 mL tincture (1:2 ratio) | Evening only, max 2 weeks | Herb Pharm Passionflower Tincture |
My protocol usually looks like this: For the first 7-14 days after a session, try chamomile tea at night. If daytime anxiety is high, add lavender capsules (80 mg) in the morning—but not with other sedatives. Passionflower I reserve for cases with significant sleep disruption, and only after checking for medication interactions.
Duration matters—this isn't a forever thing. Most of my clients use these for 2-4 weeks post-session, then taper off as their nervous system stabilizes. And please, don't mix a bunch of herbs together initially. Start with one, see how you feel.
Oh, and skip the "sleep blends" with valerian or kava unless you've cleared them with your therapist. Valerian can be too sedating for some, and kava has liver risk concerns. I'd also avoid ashwagandha here—it's adaptogenic, but can be stimulating for some people during integration.
Who Should Avoid These (Seriously, Read This)
This drives me crazy—people assuming herbs are always safe. They're not. Contraindications:
- Pregnancy/breastfeeding: Chamomile is likely safe in food amounts, but higher doses? Not enough data. Lavender and passionflower—avoid unless your OB/GYN says otherwise.
- On benzodiazepines or sedatives: Adding these herbs can amplify effects. One client on lorazepam took lavender and felt too foggy—we stopped immediately.
- Bipolar disorder or psychosis history: Some herbs might interact with mood stabilizers or trigger symptoms. Always check with your psychiatrist.
- Allergies to ragweed family: Chamomile is in the same family—could cause reactions.
- Scheduled for surgery: Stop at least 2 weeks prior—they might affect anesthesia.
If you're working with a psychedelic therapist, run this by them first. A good integration guide will know your history and can coordinate with me or another nutritionist.
FAQs: Your Quick Questions Answered
Q: Can I take these during the psychedelic session?
A: Absolutely not. That could alter the experience unpredictably. These are for integration after, when you're back to baseline consciousness.
Q: How long until I feel effects?
A: Chamomile tea might calm you within an hour. Lavender capsules often show effects in 1-2 weeks of daily use. They're subtle—don't expect a "high."
Q: Are there any interactions with SSRIs or other meds?
A: Possible, especially with passionflower (MAOI activity). With SSRIs, lavender is generally okay, but monitor for serotonin syndrome symptoms (rare). When in doubt, ask your prescriber.
Q: Can children use these for integration?
A: No—psychedelic therapy isn't approved for kids, and herbal safety data is lacking. Stick to pediatrician recommendations.
Bottom Line: My Take as a Practitioner
So here's what I tell my clients across the screen:
- Calming botanicals can be a helpful adjunct for psychedelic therapy integration, mainly by reducing anxiety and improving sleep—but they're not a substitute for therapy itself.
- Chamomile and lavender have the best safety profiles; passionflower requires more caution due to potential interactions.
- Start low, use short-term (2-4 weeks), and always coordinate with your therapy team—don't go rogue with supplements.
- The research is promising but preliminary; we need direct studies on psychedelic integration support.
Disclaimer: This is educational, not medical advice. Always consult your healthcare provider before starting any new supplement, especially around psychedelic therapy.
Anyway, I hope this gives you a clearer picture. Integration is deep work, and sometimes a simple cup of tea can be part of holding space for yourself. If you've tried these, I'd love to hear your experience—reach out through my practice.
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