If you’re reading this, chances are you’re facing the difficult process of benzodiazepine withdrawal—or thinking about starting the journey. First off, let me say: you’re not alone in this. I know it can feel overwhelming, confusing, and maybe even a bit scary, but I’m here to reassure you that there’s light on the other side. Recovery is a step-by-step process, and while there are bumps along the way, every step forward is progress.
Benzodiazepines (or benzos, as they’re more casually called) are medications commonly prescribed for anxiety, insomnia, and other conditions – though not everyone gets them by prescription. Regardless of where someone gets them, withdrawal can present some real challenges when it comes time to stop or reduce benzo use. These challenges can range from physical symptoms to emotional upheaval, and it’s normal to feel like you’re on a rollercoaster at times. But with the right knowledge, mindset, and support, you can navigate this journey. Let’s take it one step at a time.
What Is Benzodiazepine Withdrawal?
Withdrawal occurs when someone who has been using benzos regularly, especially over a long period, reduces their dose or stops altogether. This happens because benzos work by calming down the central nervous system, and your body becomes used to that calming effect. When you take them away, your brain has to re-learn how to manage anxiety, sleep, and other functions on its own.
The symptoms of withdrawal can vary from person to person. Some might feel anxious or irritable, while others experience physical symptoms like muscle tension, headaches, or even dizziness. These symptoms happen because your body is trying to find its balance again, and that takes time. There are a huge number of possible symptoms, and many people experience some of the same things—but no two people are exactly the same, and they won’t have the exact same set of withdrawal symptoms either. Remember that not having the same experience as someone else doesn’t mean there’s something particularly wrong with you; it’s just you being uniquely you!
The Amygdala: Your Brain’s Alarm System
Here’s something important to understand: a lot of what you’re feeling during withdrawal is tied to a tiny part of your brain called the amygdala—which we’ll often refer to as Amy in the context of withdrawal. From birth onward, your amygdala plays a major role in how you respond to fear, anxiety, and stress. Normally, when you take benzos, your amygdala’s alarm system is turned down, helping you stay calm. But when you begin reducing or stopping benzos, it’s like flipping a switch—Amy suddenly wakes up and starts reacting to everything, sometimes overreacting to things that aren’t even real dangers.
It’s like your brain’s alarm system goes from quiet to super loud all at once. This overactivity can lead to intense feelings of anxiety, panic, or even intrusive thoughts—but knowing that these reactions are part of the withdrawal process can help you face them with more patience and understanding.
Know Your Enemy: Amy’s Tricks
During withdrawal, Amy’s hyperactive responses can play some tricky games with your mind and body. You might experience:
• Panic Attacks: Out of nowhere, your heart might race, your chest might feel tight, and you could feel an overwhelming sense of doom. This is Amy in full-blown alarm mode, even though there’s no real danger.
• Heightened Anxiety: Small worries might feel massive. For example, you could get stuck obsessing over something you wouldn’t normally think twice about.
• Health Anxiety: During withdrawal, you might become extra aware of every little sensation in your body. Amy loves to make you believe that every headache or muscle twitch means something serious, but in almost every case, it’s just part of the process.
• Sleep Disturbances: Insomnia is another way Amy lets you know things are out of whack. Sleep can feel hard to come by, and you might wake up frequently or struggle to fall asleep at all.
The good news is that Amy’s tricks are temporary. It won’t last forever. Knowing that these symptoms are your brain’s way of readjusting can give you a sense of empowerment during the tough moments. It’s not you—it’s just Amy having a meltdown as things recalibrate.
Listening to Your Body
One of the best things you can do during withdrawal is to really listen to your body. Your body is wise, and it’s going to send you signals about what it needs. For example:
• Rest When You Need It: Withdrawal can be exhausting. If your body tells you it’s time to rest, don’t feel guilty about taking it easy. Recovery takes energy, and it’s okay to slow down.
• Stay Hydrated and Eat Nourishing Foods: It might sound basic, but keeping your body fueled with water and healthy meals can go a long way in supporting your recovery. Sometimes withdrawal can affect appetite, but even small, balanced meals can help.
• Move Gently: While intense exercise might not feel possible right now, gentle movements—like walking or stretching—can help release tension and improve your mood. Listen to your body and do what feels right.
Managing Anxiety During Withdrawal
Withdrawal often brings heightened anxiety, but there are tools to help manage it. Grounding techniques can work wonders in calming Amy down when things are in overdrive. Try these strategies:
• Deep Breathing: When you feel anxiety building, take a few deep breaths, slowly inhaling through your nose and exhaling through your mouth. Focus on the air moving in and out of your body and remind yourself that the panic will pass.
• Mindfulness: Staying in the present moment is key. Amy likes to drag you into the future, worrying about what might happen, or pull you into the past, dwelling on things you can’t change. Mindfulness practices can bring you back to right now.
• Distract Yourself with Something You Love: Whether it’s listening to music, doing a hobby, or talking to a friend, distracting your mind can help take some of the focus off the anxiety. Even a few minutes of doing something enjoyable can make a big difference.
Building a Support System
It’s so important to surround yourself with support during this process. Whether it’s friends, family, or a support group, having people to talk to can make a world of difference. If you’re able, consider reaching out to a therapist who specializes in anxiety or withdrawal.
Online communities can also offer a lot of understanding and encouragement. Sometimes just knowing others are going through the same thing can help you feel less alone.
Remember, Healing Takes Time
One of the hardest things about withdrawal is the uncertainty—how long will this last? When will I feel better? The truth is recovery is different for everyone. Some people move through withdrawal quickly, while others need more time. What’s important is not to rush yourself or compare your journey to anyone else’s. Healing isn’t linear, but each day you’re moving closer to where you want to be.
You’re doing something incredibly brave by facing this process head-on.
Be Kind to Yourself
Finally, be gentle with yourself. You’re doing something hard. You might have days when you feel frustrated, scared, or exhausted, and that’s okay. Every step you take toward healing, no matter how small, is a victory. You’re stronger than you realize, and you’re moving forward—even on the tough days.
If today is rough, remember: it’s just one day. Tomorrow could be better. Keep going, one step at a time. You’ve got this.