“I’ve been triggered.” I hear this all the time in the benzo community. I, too, used to get triggered easily and often. It’s one thing to cope with everyday, ongoing symptoms; it is quite another to cope with those bursts of intense thoughts and feelings.
What can we do to avoid being triggered? The truth is, not very much. We can’t live our lives in isolation with no input of any kind from the world around us. That wouldn’t be healthy. However, we can do our best to create environments as stress-free as possible and be around emotionally trustworthy people. We do our best to stay on an even keel.
What can we do if we get triggered? First, recognize what is happening in your nervous system. A significant surge of stress hormones has surged through you, fueling your thoughts and feelings. You may feel a rush of fear, terror, anger, rage, sorrow, or grief. Or, you may feel overwhelmed and helpless. Take a moment to inhale through your nose slowly. Pause. Exhale even slower. Repeat a few times. These types of calming breaths send a signal to your threat-detection circuitry that you are safe.
Next, ground yourself. Look around. Use your senses to mentally and emotionally come back to the present moment. Remind yourself that you are safe. Engage in gentle movement: walk, sway, dance, swim, yoga, tai chi, etc. Movement helps the body metabolize stress hormones.
Distraction helps. Busy yourself with an activity that uses your mind, and if possible, your hands. Remind yourself that these intense thoughts and feelings will soon dissipate.
Seek out people with whom you feel safe and spend time with them. Let people know that you are upset and need their physical or emotional help. Do not remain isolated if you are so triggered that you feel you may become a threat to yourself. Always seek help. Always. Always. Always. No exceptions.
What types of things trigger us when we are in benzo withdrawal? Anything. I used to have a surge of terror when I saw someone wearing a bandaid. A bruise anywhere on someone’s body sent my mind reeling and my heart racing. If a pregnant woman walked by the house, I turned into an absolute train wreck. All I could think was her new baby was born to die eventually. My triggers mainly were death-related, but not all. Some triggers came from old trauma and past dysfunctional family dynamics. Anger and rage took over my mind and body if a family member said something that even remotely hurt my feelings. It is normal in benzo withdrawal to have these types of thoughts and feelings, but you must never act on them in ways that are harmful to yourself or to others.
Triggers fade away as you heal. As your GABA receptors repair themselves and your nervous system becomes more stable, your triggers will become a thing of the past. Until then, it is important to know how to cope. Triggers are not indicators of how you are healing. They only mean that for now, you have a nervous system that is out of balance.
I am curious how you cope with your triggers. What helps you the most
(Photo by Melanie Wasser on Unsplash)
Hello, I’ve been off klonopin for 28 months, and off
valium for 14 months. However I still doubt my
healing. I still fall into withdrawals easily and sometimes severely for no apparent reason.
Is this common, or just a form of extended
withdrawals that are not healing properly?
Even though 14 months out from your last benzo is a long time, it’s common to have some lingering symptoms. But you will get better. In time.
It’s been a little over three years since I stopped a thirty two year prescribed benzo and I continue to experience triggers that overwhelm me for days if not weeks. At this point I’m wondering if it will ever end.
Kathleen, it hurts my heart to know you’re still suffering. But please hold on. You will recover. Practicing safety reminders can help break the intensity of triggers. The triggers will go away, in time.
Hi Jennifer thank you for this blog.
I have been off of benzos for about 2 weeks now. I was on them for 15 years. I am still struggling with horrible fearful thoughts that are death related as well. Many times triggered by religious things. Some of my most frightful thoughts come when I am trying to fall asleep, right before I fall asleep a frightening and graphic thought comes in my mind and wakes me up in such a state of Terror. It has been horrible and I’m not sure how to cope with this. It’s causing me to not sleep through the night. I’m on Remeron to help me sleep but it doesn’t seem to keep me from having these frightful thoughts and feelings. Any
suggestions?
I am so sorry to hear that you are experiencing such frightening things. But these are common withdrawal symptoms. They will go away as your nervous system heals. God, religion, eternity, etc., can bring on intense feelings of fear when we are in benzo withdrawal. Relaxing into sleep, only to be jolted awake with panic or terror is a part of the recovery process for some. I experienced it myself, and I know it is unpleasant (to say the least!). Radical acceptance helps, as does slowing down your breathing, getting grounded and reminding yourself that you are safe, or any there type of calming practice that you prefer. I hope it goes away for you soon.