As a health and wellness coach specializing in benzodiazepine withdrawal/BIND, I get asked many questions. This post is about some of the most common ones.

At the end of this post, you’ll find two gifts: 1. a Q and A session and access to some of my Benzo Withdrawal Premium Support Group, and 2. a preview lesson, A Short History Of Benzodiazepines, of the Benzodiazepine Withdrawal Basics course. (The course will be free when it is launched.) Both are free, and I hope you’ll take advantage of them.

Let’s dive into the questions:

1. Is my medication a benzodiazepine?  

• Answer: Benzodiazepines are a class of drugs that include medications like diazepam (Valium), alprazolam (Xanax), lorazepam (Ativan), clonazepam (Klonopin), and several others. If the name of your medication ends in “pam,” there is a strong chance it may be a benzo. A quick Google search can inform you of the class of drug you are taking.
• Tip: Always keep a list of all your medications, including their generic names, to easily identify them and understand potential interactions or effects. If you have any medication questions, consult your pharmacist or prescriber.

2. How do benzodiazepines work, and what causes dependency??  

• Answer: Benzodiazepines are primarily used to treat anxiety, insomnia, seizures, and muscle spasms. They work on GABA receptors, slowing down brain activity and producing a calming effect. The brain “doesn’t like” being unnaturally slowed down as it can no longer maintain homeostasis (balance between excitatory and inhibitory action) and downregulates GABA receptors, so they cannot work with the drug. This is caused by neuroadaptation and is the heart of dependency. One needs to take more of the drug to continue being effective.
• Tip: Understand the mechanisms of the drug. Take your medication on time every day, keeping a steady blood level. Consider slowly tapering off so that your brain can restore its natural balance. Educate yourself about benzo tapering protocols. Your doctor may be unaware of the dangers and damages of a benzodiazepine, so you must know the proper way to get benzo-free.

3. What is the best way to taper off a benzodiazepine?

• Answer: The best way to taper off a benzodiazepine depends on various factors, including the specific drug, the dose, and how comfortable you are with the different tapering methods. However, the Ashton Manual is one of the most referenced and respected guides on this topic. The late Dr. Heather Ashton, a leading expert in benzodiazepine withdrawal, developed this manual after years of running benzodiazepine withdrawal clinics in the UK in the 1980s. The three most common ways to taper are to have your medication compounded by a pharmacist, use a scale to measure the weight, or use a water titration method. Eyeballing your pill and cutting is not recommended as it is too inaccurate. If you need help with tapering, consider joining The Tapering Club.
  1. Gradually reduce the dosage over weeks or even months. The pace should be based on how you feel, allowing for flexibility.
  2. Seek support from educated benzo withdrawal healthcare providers or from other people going through benzo withdrawal who understand what you are experiencing.

  It’s essential to remember that the Ashton Manual’s recommendations are guidelines, not rigid rules. Each person’s experience with withdrawal is unique, and the tapering process should be individualized based on the patient’s needs and symptoms. Ashton recommended that everyone cross over to diazepam; however, that is not the current recommendation unless you are on a short-acting benzo and experience interdose withdrawal. There are pros and cons to switching to diazepam. 

• Tip: Always consult with a healthcare professional before beginning a taper, even if they are not benzo-wise. Get a baseline on your vitals and lab work. Engage in self-care practices, join support groups, and educate yourself on the process to better prepare mentally and emotionally for the journey ahead. Embrace the four cornerstones of well-being to stack the cards in your favor for a shorter, less stressful tapering and recovery process.

2. How long does benzodiazepine withdrawal last?

• Answer: The duration varies depending on factors that we aren’t one hundred percent sure of. Everyone is different. Acute symptoms typically last a few days to weeks, but some individuals may experience them longer. Many recover (the GABA receptors upregulate, and homeostasis occurs) within eighteen months; however, some take longer. Benzo withdrawal symptoms can range from mild to severe, from few to many.
• Tip: Keeping a journal can help you track your symptoms and recovery progress. Avoid worrying about how long it will take to recover. Live in the present.

3. Are there specific foods to eat or avoid during withdrawal?

• Answer: A nutrient, fiber-rich diet can support recovery. The healthiest diet is a whole-food-plant-based diet. It will help heal your gut and strengthen your gut microbiome, which will help with the production of GABA (and dozens of other essential neurotransmitters) and boost the gut-brain axis. Foods high in HDAC inhibitors are thought to help repair and protect GABA receptors. Avoid caffeine, alcohol, sugar, processed foods, MSG, preservatives, and colorants, which can exacerbate withdrawal symptoms. Whole single foods are the best.
• Tip: Consider learning about a whole-food, plant-based diet for benzo withdrawal. Here is a free 30-day course you can take. 

4. Can exercise help during withdrawal?

• Answer: Yes, gentle to moderate exercise can release endorphins, natural mood boosters, as well as metabolise stress hormones, which help manage symptoms like anxiety and insomnia. Too much exercise can exacerbate symptoms, so be mindful of how much you are doing and how you feel.
• Tip: Start with gentle activities like walking or yoga and gradually increase intensity based on your comfort.

5. How does stress affect benzodiazepine withdrawal?

• Answer: Stress can exacerbate withdrawal symptoms. Benzodiazepines impact the brain’s stress response, so you will most likely be more sensitive to stressors during withdrawal. It is essential to practice good self-care.
• Tip: Engage in relaxation techniques such as deep breathing, gardening, meditation, and progressive muscle relaxation.

6. Is it safe to quit benzodiazepines cold turkey?

• Answer: Abrupt discontinuation can lead to severe withdrawal symptoms and complications. It’s crucial to taper off slowly unless a dire medical complication requires quick cessation. A rapid taper or cold turkey must be done under medical supervision.
• Tip: Never make medication changes without consulting a healthcare professional. Finding a benzo-wise healthcare practitioner is challenging, but try to find one you can consult. (Encourage your provider to take the benzo withdrawal certification course.) Many drugs doctors prescribe for benzo withdrawal can be detrimental, so do your homework.

7. Are there supplements that can help with withdrawal?

• Answer: Many common supplements can impede withdrawal or increase withdrawal symptoms. No supplement has been shown to cure benzo withdrawal. Use caution.
• Tip: Research and be cautious about potential interactions between supplements and medications. Check out the list of GABAergic supplements to avoid.

8. What’s the difference between tolerance, dependence, and addiction?

• Answer: Tolerance is when more of the drug is needed to achieve the same effect. Dependence is when the body relies on the drug to function normally. Addiction involves compulsive drug use despite harmful consequences. Most people are taking a prescribed amount and are not addicts; instead, they are chemically dependent on their medication.
• Tip: Do not allow anyone to convince you that you are an addict if you take your medication as prescribed. You do not need a detox center to help you (they are a terrible way to get benzo-free), nor do you need a 12-step program.

9. Can therapy help during withdrawal?

• Answer:  Cognitive-behavioral therapy (CBT) and other therapeutic modalities can provide coping strategies and emotional support during withdrawal, but they are not cures. Exposure therapy rarely works for benzo withdrawal fears or phobias and can increase withdrawal symptoms.
• Tip: Consider joining support groups to connect with others undergoing similar experiences. Be aware that some healthcare professionals may misdiagnose you while in benzo withdrawal, causing more emotional angst. You may want to ask them to enroll in the benzo withdrawal certification course.

10. Will I ever feel normal again after withdrawal?

• Answer: Yes! Absolutely! Though the timeline varies, we return to a state of well-being after withdrawal. 
• Tip: Focus on small milestones and celebrate healing achievements.

11. Can the gut microbiome affect withdrawal symptoms?

• Answer: Emerging research suggests a gut-brain connection, with gut health influencing mood and mental well-being. A healthy gut microbiome might support the withdrawal process.
• Tip: Incorporate prebiotics and fiber-rich foods for gut health. Avoid alcohol, processed foods, and animal products. Check out Dr. Bulsiewicz’s courses for gut health. 

12. Are setbacks common?

• Answer: Some individuals who feel healed or most healed may have a return of benzo withdrawal symptoms. There are various reasons why this may happen. It’s wise to ease back into life and wait to indulge in things we know can trigger benzo withdrawal symptoms. One of the best ways to avoid a setback is to embrace the four cornerstones of well-being: eat right, move enough, stress less, and love well.
• Tip: Practice patience, acceptance, and gratitude as you transition back into “normal” life.

There are over 700 blog posts on this site. Please use the search bar to find information not listed in this post, book a 1:1 coaching session, or join The Tapering Club or the Benzo Withdrawal Help Premium Support Group. 

Your Two Free Gifts!

If you’d like a free pass to a live question and answer session I’ll be hosting Monday, October 16th at 9 a.m. Pacific, please click here. (This link expires on October 14th, but you’ll have access on the 16th). Join now, hang out in the group for a while, and check out some of the channels for support. (You’ll have access to a lot, but not the live group coaching sessions; they are for paid members only).

When you are in the free section of the group, check out the Symptom Checker (#symptons-wtf). You can easily access information and coping skills for many of the common benzo withdrawal symptoms. Another great resource in the group is the Server Guide. Don’t miss it! It’s loaded with helpful information and links.

I hope that these questions and answers were helpful. I am working on a free “Benzo Withdrawal Basics” course for the benzo community.  You can enjoy a free preview lesson,  A Short History of Benzodiazepines, by clicking this link.