Give recovery a practical foundation.
There is no single timeline for what comes next. An intense experience is not proof of lasting change, and a difficult period is not a personal failure. Let your care team help you decide what is safe and useful.
Arrange a clinical handover.
Before leaving a provider, ask for written discharge advice, an agreed follow-up appointment, and a contact for concerns. With your consent, make sure your GP or ongoing clinician receives relevant treatment details and any recommended monitoring.
Ask when it is safe to travel, drive, work, or exercise. Do not restart, stop, or change medicines—or add supplements—without advice from a clinician who knows about the treatment.
Make the ordinary things easier.
Plan a calm place to stay, manageable commitments, regular meals, and opportunities to rest. Ask a trusted person or whānau member for specific help, such as transport, meals, or a check-in. Agree what you want to share and what should remain private.
Reflect without pressure.
Integration means finding ways to understand an experience and relate it to everyday life. Talking with a qualified mental health professional, gentle reflection, or brief notes may help. You do not need to force a meaning or make major life decisions immediately.
Seek prompt clinical advice for worsening anxiety, persistent sleep problems, unusual energy, confusion, or changes in perception. Do not assume these are simply part of “integration”.
A small plan you can talk through.
Use these prompts with your clinician and support person. Tick what you have arranged; anything left unticked is a useful next conversation, not a test.
This checklist stays on this page only and resets when you reload. It does not assess medical safety or replace a clinical care plan.
You can ask for more support.
If things feel harder rather than easier, contact your treating team or GP. You do not need to wait for your next scheduled appointment. If you feel unsafe or there is immediate danger, call 111 or go to the nearest emergency department.
Need someone to talk to?
In New Zealand, free-call or text 1737 any time to speak with a trained counsellor. For immediate danger, call 111 instead.
Call 1737Concerned about alcohol or drugs?
The Alcohol Drug Helpline offers confidential support and guidance on finding ongoing help in New Zealand.
Call 0800 787 797Outside New Zealand, contact your local emergency number or crisis support service.