I don’t recall at what point in my Benzo withdrawal journey I began having intrusive memories called “life review.” I do remember that the memories were mostly of painful or traumatic events done to me or things I deeply regretted having done. It was a trying time as I was constantly bombarded by events long ago resolved or forgotten. I thought I was going mad and that the memories would never stop torturing me. But, of course, both assumptions were incorrect. I stayed sane and life review, like all of my other benzo withdrawal symptoms, faded away. Gardening was one of the ways I coped with life review, as was walking in nature. Both helped my mind settle down a bit.

What is Life Review?

Life Review during benzodiazepine withdrawal refers to the involuntary recall of memories. These memories are often negative— involving instances where you feel others have wronged you, or you have regrets about your actions. This symptom can be intense and emotionally taxing, as it brings up feelings of guilt, shame, or anger and can arise at any time for no apparent reason. 

Why Does It Happen?

The phenomenon of life review can be linked to a concept known as “State Drives Story” which is part of the Polyvagal Theory. According to PVT, the state of our nervous system drives our mental narrative, our stories. During benzodiazepine withdrawal, individuals are often in a “protect” state—a high-alert condition of the nervous system that prepares one to confront or avoid danger. This state triggers negative thoughts and feelings. Without enough working GABA receptors to keep the nervous system in our default state where thoughts and feelings will be positive (called the connect state), our thoughts and feelings will most often be negative, and old, painful memories will bubble up to the surface. 

Coping with Life Review

Coping with intrusive memories during benzodiazepine withdrawal can be challenging, but several strategies can help manage and alleviate the discomfort. Here are some practical tips:

1. Acknowledge and Accept the Memories

• Recognize that these memories are a symptom of withdrawal and not a reflection of your current reality.
• Allow yourself to acknowledge these memories without judgment. Acceptance can reduce the power they hold over your emotional state.

2. Practice Mindfulness and Meditation

• Engage in mindfulness exercises that focus on living in the present moment.
• Meditation can help calm the mind and possibly reduce the frequency of intrusive memories. Try guided meditations or apps that are designed to support mental health.
• Do things that help you get into “flow” which is meditative. For example, gardening, creating art, detailed cleaning, etc., can help your mind relax.

3. Journaling

• Write down the memories and feelings that come up. This can help in processing emotions and clarifying thoughts.
• Journaling provides a safe outlet for expressing negative feelings and can lead to insights and resolutions.
• Keep a record of the things that you are grateful for. Gratitude rewires the brain in a positive way!

4. Engage in Physical Activity

• Exercise can help reduce anxiety and improve mood by releasing endorphins. Don’t overdo it, though. Listen to your body and respect its current boundaries.
• Activities like walking, yoga, or swimming can also serve as a distraction and help bring your focus back to the present.

5. Use Grounding Techniques

• When memories become overwhelming, grounding techniques can help bring you back to the present. This includes sensory exercises like holding a cold ice pack, smelling a strong scent, or touching textured surfaces.
• Visual grounding techniques, such as naming objects around you, can also help divert your mind from distressing thoughts.

6. Connect with Nature

• Spend time outdoors. Nature has a calming effect and can help you feel grounded.
• Activities like gardening, hiking, or simply sitting in a park can provide some relief.

7. Establish a Routine

• A consistent daily routine can provide structure and a sense of normalcy, which can be comforting during withdrawal.

8. Creative Expression

• Engage in creative activities such as painting, drawing, music, or crafting. These activities can be therapeutic and provide a healthy outlet for expressing emotions.
• Creativity can also shift focus from negative thoughts to productive and enjoyable endeavors.

9. Avoid Stimulants

• Avoid  stimulants like caffeine and nicotine, which can exacerbate anxiety and the frequency of intrusive thoughts.

10 Avoid Gabaergic supplements or drugs

• Any product that works on GABA receptors may impede healing. Alcohol, some OTC and prescription drugs, as well as some supplements are best avoided. You can find the lists on the resource page of this website.

11. Practice Self-Compassion

• Be kind and compassionate to yourself. Understand that withdrawal is a challenging process, and experiencing difficult emotions is part of it.
• Self-compassion can foster resilience and a positive attitude towards recovery.

Conclusion

Life Review during benzodiazepine withdrawal can be a deeply uncomfortable experience, but it is also a temporary and manageable one. By employing coping strategies like mindfulness, physical activity, and creative expression, you can navigate through this challenging time with greater ease and comfort. Remember, each day you move forward is a step closer to recovery and well-being. What things have you done to cope with life review? Share your thoughts with the benzo community.