Anxiety Returns? Here’s Exactly What to Do!
If you’ve been on the microdosing journey for a while, you’ve likely experienced periods of calm, clarity, and confidence. But what happens when anxiety starts creeping back in? Even after years of microdosing and feeling like you’ve got it all figured out, life has a way of throwing unexpected curveballs.
This is the topic of today’s blog and podcast episode, inspired by a heartfelt letter from a dedicated follower who has been microdosing for over three years. Let’s dive into their story, unpack the challenges, and explore actionable steps to handle anxiety when it resurfaces.
The Letter That Speaks to Us All
Here’s the gist: this follower has been microdosing 170 mg (.17 grams) of psilocybin from Monday to Friday, taking weekends off. Microdosing transformed their life—greater clarity, reduced stress, and a more positive outlook. But recently, they’ve noticed anxiety creeping back in, manifesting as racing thoughts at 4 a.m. and moments of short temper during the day.
Their question? Why is this happening, and what can they do to regain balance?
A Reminder: Life Happens
First off, let’s acknowledge a universal truth: life is unpredictable. Even with all the tools at our disposal—microdosing, exercise, supportive relationships—external stressors can sneak in and throw us off balance.
Take a look at what’s been happening globally. Between elections, wars, climate issues, and everything else dominating the headlines, it’s nearly impossible to completely tune out the noise. Even if you try to ignore it, the tension can settle in the background, subtly affecting your mental state.
Sometimes, it’s not external but internal. Changes in health, family dynamics, or even the way your body processes stress can trigger anxiety. And then there are the times when it seems like anxiety appears out of nowhere. What’s important is not to panic—it’s to re-center and use the tools you’ve cultivated.
Adjust Your Microdosing Routine
Our follower mentioned an intriguing plan: doubling their morning dose from 170 mg to 340 mg (.34 grams). Here’s my take:
Doubling your dose can be effective, especially if you’ve been consistent with microdosing for a while. A slightly higher dose, often referred to as a “high microdose,” can offer new insights and calm heightened nerves. However, before making this shift, test it in a safe environment. Make sure you feel comfortable before driving or heading into your day-to-day responsibilities.
Alternatively, consider tweaking your dosing schedule. If morning doses aren’t cutting it, you might try splitting your dose into two smaller sessions—one in the morning and one in the evening. This approach has worked for me, especially during particularly stressful periods.
The 4 A.M. Wake-Up Call
Racing thoughts at 4 a.m. are a classic sign of anxiety. Your mind is restless, leaping from one worry to the next. Here’s how to tackle it:
- Evening Microdose: As mentioned, an evening microdose can help calm your mind before bed and prevent those early-morning wake-ups.
- Pre-Bed Routine: Incorporate relaxation techniques like journaling, breathwork, or a calming tea before bed. These practices signal to your body that it’s time to wind down.
- Sleep Hygiene: Poor sleep can exacerbate anxiety. Check your environment—cool room, limited screen time before bed, and consistent sleep schedules can make a big difference.
The Power of Seasonal Adjustments
As we head into winter, shorter days and colder weather can trigger Seasonal Affective Disorder (SAD). If you’ve been feeling off lately, this might be a factor. Here’s what you can do:
- Get Outside: Even a few minutes of sunlight can lift your mood. If sunlight is scarce, consider a light therapy box.
- Stay Active: Regular exercise, especially outdoors, can combat the sluggishness that comes with SAD.
- Increase Vitamin D: Many people experience vitamin D deficiencies during winter, which can contribute to anxiety and depression. Talk to your doctor about supplementation.
Don’t Ignore Underlying Issues
One of the most important points I can make is this: never overlook potential underlying health issues. For example, sleep apnea—where your breathing stops multiple times during the night—can significantly impact mental health, causing fatigue, anxiety, and more.
A sleep study is a simple way to rule this out. Many can be done at home, and it’s worth every penny, even if insurance doesn’t cover it. Your health is your foundation—invest in it.
Why Microdosing Still Stands Out
Microdosing isn’t a one-size-fits-all solution, but it’s a flexible tool that allows you to adapt to life’s challenges. You can adjust dosages, timing, and frequency to fit your needs. Compare that to a “heroic dose,” which some claim will cure everything in one go. While larger doses have their place, they’re not a magic bullet—and they don’t offer the day-to-day adaptability that microdosing provides.
If you’re finding your anxiety creeping back, microdosing gives you the power to pivot and find what works for you in real time. It’s a practice, not a quick fix.
Anxiety Is a Teacher
It’s natural to view anxiety as the enemy, but what if it’s actually a teacher? When anxiety resurfaces, it’s an opportunity to reassess. Are you overextending yourself? Are there unresolved issues bubbling up? Anxiety is a signal—it’s up to us to interpret it and take action.
My Personal Mantra: “I Am in Control”
One of the most empowering shifts I’ve made in my life is embracing the mindset that I am in control. No, I can’t control everything happening around me. But I can control how I respond, the boundaries I set, and the steps I take to protect my mental health.
I want you to try this: say to yourself, “I am in control.” Say it until you believe it. Because you are.
Practical Takeaways for When Anxiety Returns
- Adjust Your Dosing: Increase your dose slightly or split it into two smaller doses.
- Evaluate Your Sleep: Improve sleep hygiene and consider a sleep study if issues persist.
- Address Seasonal Factors: Spend time outside, stay active, and monitor your vitamin D levels.
- Reassess Your Routine: Are you overcommitting? Are you taking time for yourself?
- Use Your Toolkit: Lean on microdosing, breathwork, journaling, and other tools you’ve cultivated.
Final Thoughts
Anxiety can feel like a setback, but it’s often an invitation to grow. It’s a chance to refine your approach, deepen your understanding of yourself, and reinforce your commitment to feeling better every day.
Remember, you’re not alone on this journey. If this blog resonated with you, check out the full podcast episode for even more insights. And as always, if you find my work helpful, share it with someone who might need it. Together, we’re creating a community of healing and resilience.
I’m Dr. Dave, and I’m here to remind you: You are in control. Let’s keep moving forward, one microdose—and one step—at a time.
Stay Connected
- Listen to the full episode HERE.
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Let’s face this together. 💪
