Disclaimer: This post provides general information about balancing goals and limitations during benzodiazepine withdrawal. Every individual’s recovery journey is unique. Always consult a healthcare provider before making changes to your medications or treatment plan.
If you’re on the path of recovering from benzos, you already know how steep that journey can feel. You might be waking up each morning with a swirl of emotions—there may be excitement and hope, yes, but also maybe some lingering anxieties or doubts, too. This is particularly true around the start of the new year, when your social media feed might be full of confident proclamations about early-morning runs, strict diets, or massive career overhauls. You want to set goals just like everyone else, yet you’re also dealing with unique challenges. So, how do you balance your aspirations for the new year with the realities of benzo withdrawal and recovery? Let’s explore how you can set realistic New Year’s resolutions that respect both your dreams and your limitations.
Understanding Your Current State
Before diving headfirst into ambitious plans, take a moment to acknowledge where you are in your recovery process. Benzo withdrawal can come with many symptoms like fatigue, anxiety, insomnia, and potentially intense fluctuations in mood and cognition. These side effects aren’t things you can just “power through” in the same way you might push yourself to do an extra rep or two at the gym. Your body and mind are going through a genuinely intensive healing process.
Getting clear on how you’re feeling physically and emotionally can be a great place to begin. It’s not about lowering your standards—it’s about giving yourself the right starting point. For example, if you’re dealing with frequent panic attacks as you taper off benzos, creating a resolution to meditate for just five minutes a day might be more realistic than committing to a full-blown mindfulness retreat in the mountains. An honest self-check helps you tailor resolutions that align with your state of recovery rather than push you into burnout.
Accepting the Pace of Healing
One thing that’s especially tough for those withdrawing from benzos is managing expectations about how quickly you should “get back to normal.” You might worry that you’re behind your peers, or you might feel like you need to make up for lost time. Here’s the honest truth: healing rarely follows a linear timeline. Some days will feel great. Other days, you might backslide. Perhaps you could do more last week than you can handle this week, and that can be deeply frustrating.
That’s why flexibility is so important. When setting your new year goals, consider building in some wiggle room. Instead of “I’ll go to the gym every single day at 6 a.m.,” you could say something like, “I’ll aim to exercise three times a week, and the intensity will depend on how I feel each morning.” The ability to adapt will help you maintain momentum without punishing yourself when your body sends you signals to slow down. It can also alleviate that nagging sense of failure you might get when life simply doesn’t allow you to check off every single daily box.
Setting Compassionate Goals
We often hear about “SMART” goals—ones that are Specific, Measurable, Achievable, Relevant, and Time-Bound. But if you’re in the benzo recovery process, you might want to add another letter to that acronym: “C,” for Compassionate.
Whether that’s “SCMART”, “SMARCT”, or “C + SMART”, compassionate goals are rooted in understanding your current limitations while still challenging yourself in healthy ways. Let’s say your overall objective is to become more physically active. In a non-recovery context, you might set a resolution to do a 30-minute workout, five days a week. However, if you’re coping with fatigue and anxiety, maybe a 10-minute walk outside three days a week is a more appropriate place to start. If you find you can easily hit that target, you can increase the time or frequency down the line. The point is to choose goals that encourage progress but won’t leave you in a heap of exhaustion or stress-related symptoms.
Small Wins Add Up
Have you ever noticed how dramatically a single accomplishment can uplift your day? Even something as simple as folding your laundry or making a nourishing breakfast can spark a little extra positivity. When you’re recovering, small wins can be monumental. They’re proof that forward motion is possible, even if it’s incremental.
One strategy is to make a list of micro-goals that align with your overall hopes for the new year. If your broader vision is “improve mental health,” maybe start with journaling for five minutes at bedtime or listening to a calming podcast. These seem like bite-sized tasks, but they can build a powerful sense of momentum. Plus, checking things off a list feels good—it’s a tangible reminder that you’re making progress, no matter how slow (pro tip: start every to-do list with “make a list”. Over time, these small steps create a foundation for bigger achievements.
Leaning On Your Support System
It’s easy to feel like we need to go it alone, especially when the world of social media glorifies “doing it all yourself.” But that’s not how recovery works best. For many people in recovery from benzos, supportive friends, family, online communities, or professional counselors can be a game-changer.
New Year’s resolutions don’t always have to be about individualistic pursuits. You could set a resolution to talk openly with a friend about your progress every week or to join an online support group that meets monthly. Sometimes, just knowing you have people in your corner—individuals who truly understand what you’re experiencing—helps you navigate the ups and downs. Also, these folks can help hold you accountable in a gentle, non-judgmental way. If you commit to working on your sleep schedule, for example, a friend could check in to see how you’re doing or offer a late-night chat if you’re experiencing insomnia.
Incorporating Self-Care Into Your Goals
Self-care might sound like a buzzword, but it can be incredibly powerful, especially when you’re in the midst of recovery. It encompasses everything from healthy eating to mindfulness exercises and even includes small joys like taking a warm bath or reading your favorite novel before bed. In the hustle and bustle of the new year, self-care often gets sidelined in favor of more “ambitious” or career-oriented goals.
But here’s the thing: taking care of yourself is a prerequisite to achieving just about anything else. If you’re craving more progress, you’ll need a sturdy mental and physical foundation. Resolving to incorporate regular self-care can help reduce stress, which in turn could lessen withdrawal symptoms. Start with something super accessible—like dedicating 15 minutes each evening to a calming ritual. Maybe it’s gentle stretching, lighting a soothing candle, or sipping on chamomile tea while listening to soft music. These small acts of kindness toward yourself can have profound effects over time.
Celebrating Imperfection
The new year often triggers that desire for a complete personal overhaul. You might see photos of perfectly organized pantries or read stories of people running marathons, and suddenly, you feel behind. Especially if you’re coping with withdrawal, that sense of comparison can be crushing.
So let’s flip the script: What if you embrace imperfection? Yes, it’s wonderful to aim high, but it’s equally important to remember that everyone’s timeline is different, and success doesn’t come in a single shape or size. If you’ve managed to reduce your benzo dosage by even a fraction, that’s a win worth celebrating. If you’ve found a therapeutic hobby that reduces your anxiety for a bit, that’s another victory. It’s okay that you’re not crossing the finish line at the same speed as everyone else. You’re on your own journey, and the route you’re taking is uniquely yours.
Adapting and Reflecting
Resolutions aren’t meant to be static. As you move through your withdrawal journey, you might discover new triggers or realize that certain goals need adjusting. Think of your resolutions as living documents that you can revise when necessary. Just because you wrote something down on January 1, 2, or 3 doesn’t mean you can’t tweak it on February 15 or June 27.
Regularly reflect on your progress: What’s working well? What’s feeling like too much? Are there new coping strategies you’ve learned from a therapist or support group that could be woven into your goals? By staying flexible and open to change, you’ll avoid getting stuck in a resolution that no longer serves you.
A Gentle Reminder: You’re Not Alone
Benzo recovery can feel like an isolating experience, especially if the people around you don’t fully understand it. It might help to remember that there’s an entire community—both online and offline—of people who’ve walked a similar path. Whether you seek out a local support group, find encouragement in a Reddit or Facebook group, or lean on a close friend who truly “gets it,” you’re far from alone.
Along with external support, remember to honor your own resilience. Think about the strength it takes to embark on this journey in the first place. That willingness to face discomfort—physically and emotionally—speaks volumes about your courage. Even on the hardest days, you’re doing something many people can’t or won’t do: you’re actively pursuing better health and well-being.
Moving Forward, Gently
As the new year unfolds, hold tight to the knowledge that your recovery doesn’t need to be at odds with your self-improvement goals. In fact, they can go hand in hand. By taking an honest look at your capabilities, practicing self-compassion, and leaning on supportive communities, you can craft resolutions that lead to authentic growth rather than burnout.
Sure, your goals might look different from everyone else’s—maybe smaller, maybe slower, maybe more focused on self-care than hitting an external milestone. But that’s completely okay. Your journey is your own, and every step you take is a testament to your resilience. So, as you enter into the new year, remember that healing and aspirations aren’t mutually exclusive. You can work toward a brighter future while respecting the season you’re in. And in the meantime, be gentle with yourself. You’ve come this far, and with a balanced, mindful approach, there’s plenty of hope and possibility ahead.