If you’re reading this, you might be in the middle of benzodiazepine withdrawal, or perhaps you’re considering starting the process. Either way, you’re probably feeling uncertain and maybe a bit scared about what lies ahead. First, let me say this: you are not alone. Withdrawal can feel like an overwhelming, isolating experience, but many people have walked this path and come out the other side stronger. And you will, too.
This post is here to help you understand what might happen as you reduce or stop taking benzodiazepines. By knowing what to expect, you can feel more prepared to manage the ups and downs that come with the territory. Most importantly, we’re here to offer reassurance, encouragement, and some gentle nudging because this journey is hard—but you are resilient, and your body is stronger than you might realize.
What Happens During Benzo Withdrawal?
When you’ve been taking benzodiazepines (benzos) for a while, your body and brain adapt to the medication. Benzos work by calming down your central nervous system, often by suppressing the overactive signals in the brain. So, when you start to reduce or eliminate the medication, it’s like your brain is suddenly woken up—without the gentle hand that was helping it stay calm.
In withdrawal, the brain becomes hyperactive. Think of it like a volume dial being turned all the way up: everything gets louder and more intense, and it can be uncomfortable—sometimes even frightening. The symptoms you feel are a result of your nervous system trying to find balance again. But remember: while these sensations are real and can be challenging, they are temporary. Your body is healing, even when it doesn’t feel like it.
Common Symptoms You Might Experience
Everyone’s experience of withdrawal is different, but there are some symptoms that many people go through. Keep in mind, the intensity and duration of these symptoms can vary, so you may not experience all of them, and some might be milder than you expect. Here are some of the common symptoms you might face:
1. Anxiety and Panic
Anxiety can ramp up significantly during withdrawal, which might feel ironic since you probably started taking benzos to manage anxiety in the first place. You may feel jittery, nervous, or like your heart is constantly racing. Panic attacks can also become more frequent. It’s like your brain’s alarm system has been turned on high, reacting to everything as though it’s an emergency—even when you know logically it’s not.
Tip: Try deep breathing exercises or grounding techniques (like focusing on your senses—what you see, hear, or feel right now). Remind yourself: this heightened anxiety isn’t permanent. It’s just your brain adjusting to the absence of the medication.
2. Insomnia and Sleep Disturbances
Getting a good night’s sleep can feel impossible during withdrawal. Many people experience insomnia or other sleep issues—whether its trouble falling asleep, staying asleep, or waking up feeling like they didn’t sleep at all. You might also experience vivid dreams or nightmares, as your brain tries to regain control of its sleep-wake cycle.
Tip: Establish a calming bedtime routine. Dimming the lights, avoiding screens an hour before bed, and using relaxation techniques like progressive muscle relaxation can help signal to your body that it’s time to wind down.
3. Muscle Aches and Tension
Your muscles may feel sore or tense, even if you haven’t been doing anything particularly strenuous. This can include muscle stiffness, joint pain, or even a feeling of weakness. These sensations come from your nervous system being overstimulated.
Tip: Gentle stretching, yoga, or even a warm bath can help soothe sore muscles. Listen to your body—rest when you need to but try to stay as active as you can manage without overdoing it.
4. Sensitivity to Light, Sound, and Touch
You might notice that you’re more sensitive to light, sound, or even touch than usual. The world can feel too bright, too loud, or too overwhelming, which can make it hard to focus or feel comfortable in your surroundings.
Tip: Create a quiet, dim space when you need a break. Noise-canceling headphones or soft music might help to dull the overwhelming sounds. Personally, I love stained glass lamps.
5. Depression and Low Mood
It’s common to feel down during withdrawal. The emotional rollercoaster can be intense, with feelings of depression, sadness, or even a sense of hopelessness. Remember: this is a symptom of withdrawal, not a reflection of reality or your future.
Tip: Be gentle with yourself. Surround yourself with supportive people when possible and engage in activities that lift your spirits, even if it’s something small like a walk outside or spending time with a pet.
6. Intrusive Thoughts and Obsessive Thinking
During withdrawal, the mind can become a battlefield. You might find yourself ruminating on negative or scary thoughts, or even having intrusive thoughts that feel distressing. This happens because your brain’s “alarm center” (the amygdala) is on high alert.
Tip: When these thoughts come, try to observe them like clouds passing in the sky—they may be unsettling, but they aren’t who you are, and they won’t last forever. Grounding exercises and talking to a trusted friend or therapist can help.
7. Gastrointestinal Issues
Commonly referred to as “benzo belly” in the recovery community, digestive symptoms like nausea, diarrhea, or stomach pain are also common during withdrawal. This is because the nervous system affects digestion, and when it’s out of balance, so is your gut.
Tip: Stick to gentle, easy-to-digest foods, and stay hydrated. Small, frequent meals can sometimes be easier on the stomach than larger meals.
8. Fluctuating Energy Levels
You may feel completely drained one minute and jittery the next. Fatigue and restlessness can come and go unpredictably. This can make it difficult to plan your day or manage everyday tasks.
Tip: Be kind to yourself. Rest when you need to, and on days when you have more energy, take advantage of it—but don’t push too hard. Small, manageable tasks can give you a sense of accomplishment without wearing you out.
What You Need to Know About Healing
While the list of symptoms may seem long and overwhelming, there’s one important thing to hold onto: your body and brain are healing. Withdrawal symptoms are not a sign that something is wrong with you—they’re a sign that your body is working hard to restore balance. Even in very rare cases where healing is extremely slow due to highly unusual circumstances, the symptoms will not last forever. Your brain is resilient and will find equilibrium again.
Taking It One Day at a Time
Some days, withdrawal might feel like too much to handle, and that’s okay. It’s okay to have rough days. On those days, try to remind yourself that you are doing the best you can, and even the smallest steps forward—like getting out of bed or making yourself a meal—are victories.
You don’t have to go through this alone. Reach out to people who understand, whether it’s friends, family, online communities, or your friendly neighbor hood benzo recovery coach. It’s okay to ask for help. You are doing something incredibly brave, and you deserve to feel proud of yourself.
As difficult as it might be right now, there is hope. You are healing, even when it doesn’t feel like it—and the light at the end of the tunnel is real. Stay strong, be patient with yourself, and remember: better days are ahead.