The list of possible benzo withdrawal symptoms is lengthy. Thankfully, we don’t usually experience all of them. The most common benzo withdrawal symptoms fall into three main categories: anxiety, pain, and what we call in the benzo community “head symptoms.” Let’s take a look at the more common symptoms and how to best cope with them.
Anxiety. Anxiety includes worrying, intrusive thoughts, looping thoughts, insomnia, fear, dread, panic, and full-blown terror. We experience anxiety in benzo withdrawal because our GABA receptors have been downregulated; unable to put the brakes on our threat detection circuitry. Even people who have never experienced anxiety before taking a benzo may experience anxiety during withdrawal. We experience anxiety in our thinking, emotions, and bodies. I experienced intense anxiety, especially in the mornings, which is very common in withdrawal. My body felt as it was plugged into an electrical socket, humming with toxic electricity. My mind raced with horrible thoughts and images. At times, I was filled with ice-cold terror that swept through me like a tsunami. Anxiety, in whatever form it took, tortured me.
I learned to cope with anxiety by distracting, slowed breathing, safety reminders, and neutral observing. To distract, I gardened, learned to draw, painted, did word puzzles, and watched countless hours of positive, upbeat YouTube videos. These activities help me take my mind off of what I was feeling.
I used breathwork to calm down: inhale to the count of five, pause, exhale to the count of eight. This simple action sends a signal to the threat-detection circuitry, commanding it to calm down.
Another way to cope with any form of anxiety is to remind yourself that you are safe. Dr. Stephen Porges, the father of polyvagal theory, highlights the importance of safety for our nervous system. I like to gently rock side to side, hands on opposite shoulders, stroking my arms, while I say, “I am safe.” It’s good to look around, ground yourself, and remind yourself that you are safe. Even with all the unpleasant benzo withdrawal symptoms happening in your body, you are safe. When you remind yourself, use positive words. Do not say, “I am not in danger,” but instead say, “I am safe.” The brain will glom onto the word danger, overlooking the word not.
When you are anxious, become a neutral observer. Pull back and observe your thoughts or what you are experiencing in your body. Don’t judge it. Allow it to be, and allow it to pass. The less we get upset or fight what is going on in our bodies, the better off we will be.
You may be tempted to use medication to help with insomnia, but please be careful. Ambien and Lunesta are considered “baby-benzos” and should be avoided. Antipsychotics are often prescribed because they are effective. However, they can be challenging to withdraw from, and they can cause permanent movement disorders. Antihistamines are used in the benzo community with some success. They are not suited for long-term use, but they do help while in benzo withdrawal. Melatonin is an over-the-counter hormone that has been used with success as well. Remeron is often prescribed for benzo withdrawal-induced insomnia; however, some people experience a withdrawal syndrome. Tricyclics are old-fashioned antidepressants prescribed for insomnia. They have many side effects, and for some, tapering off can be problematic. I coped with insomnia by accepting it. Eventually, normal sleep returned as I healed. Practicing acceptance around insomnia, as well as good sleep hygiene, can be helpful.
Intrusive thoughts and looping thoughts are part of the anxiety that one may experience in benzo withdrawal: acceptance, distraction, and neutral observation are ways to cope. We may fear going insane because we can’t control our thoughts, but we don’t. We may worry that we are horrible people because our thoughts in withdrawal are violent, perverted, evil, etc., but we are not. We must remember that our thoughts are just a body function, like any other body function. We are not our thoughts. I was the poster-girl for intrusive thoughts. They were, by far, one of my worst symptoms. They came with withdrawal, and they left with my recovery.
Pain is another common benzo withdrawal symptom. Muscle, bone, joint, and nerve pain top the list. Headaches, eyes, ears, teeth, burning skin, tingling skin, and formication (the sensation of bugs crawling under the skin) are other ways to experience pain in benzo withdrawal.
Pain management is a bit tricky in withdrawal because some medications can flare withdrawal symptoms. Prescription pain meds can rev up symptoms and should be used with caution. If you are still on a benzo, combining pain meds can be dangerous. Please consult with a benzo-wise doctor.
Over-the-counter pain meds can be used (sparingly as they upset the gut microbiome and cause the liver to work harder at detoxification). Tylenol seems to be better tolerated than Advil for the benzo community.
Ice packs, heat packs, soothing showers or baths (no Epsom salt as the magnesium content can flare symptoms), or gentle massage are other ways to manage pain. Gentle walking, stretching, Yoga, swimming, and meditation, are healthy ways to cope with pain. I used ice packs and heating pads for my pain. Towards the end of my recovery, I got regular light massages.
Head symptoms can be any of the symptoms we feel in our head: tinnitus, hyperacusis, head pressure, vertigo, disequilibrium, tight band around the head, visual disturbances, stuffy ears, or crackling ears, etc. We cope with these symptoms by distracting, practicing acceptance, and reducing stress and sensory input from our environment. I used a walker for a time as my balance was so off. I also used earbuds to reduce outside noises.
All benzo withdrawal symptoms can be frightening and overwhelming. It is essential to remind yourself that you are safe and distract and accept as much as possible. Living the four cornerstones of well-being helps: eat right (wfpb), move enough, stress less, and love well. Benzo withdrawal is a season, albeit a challenging one. However, it does fade away, and we go on to live happy lives. Many of us report that life after benzo withdrawal is the best it has ever been. That is certainly my experience. I never knew such peace, love, and happiness existed. I am the best version of myself. You can be, too! Keep healing, my friends.
Thank you.
Wondering how I’ll make it thru another hour.
Appreciate you.
Anytime you write it’s helpful.
I’m really struggling with left sided symptoms. From head to toe – including brain, doesn’t function properly.
I am on a slow taper of Klonopin and it’s been tough. However, as I move down in dosage I have noticed that my symptoms have decreased with the use of acceptance and reminding myself that “I am safe” and “I am recovering” as well as “this is part of the process.” I absolutely agree with not fighting the symptoms and graciously allowing them to pass. Thank you Dr. Jenn for this blog.
You are most welcome. You’ll get free. You’ll recover. ❤️
I’m sorry to hear it is so difficult. Take it one moment at a time. It will get better. It’s very common to have symptoms mainly in one side. Keep healing!
Beautifully expressed, as always, Doctor Jenn!
Thanks you. I know benzo withdrawal symptoms are challenging. Understatement, right? But we do heal. In time. I thought I was damaged forever. Not true! My life is glorious!
Thank you for your post. My wife had soaked her foot in Epsom salt and had a horrible flair up, we didn’t know why until now. Your mention of magnesium, Epsom salt and symptoms was the first we have seen. My wife had a routine visit with her Dr last week and asked him to be very careful on prescribing benzos to others, He told her he would never prescribe any benzo for taking on a routine basis. He also said the amount of requests he has had to prescribe them since the pandemic has gone through the roof. I have a big concern there are other Drs. prescribing benzo’s routinely, all being ignored by those who should be watching and its creating the next drug epidemic
I’m glad your wife’s doctor is benzo-wise. It’s is sad that the pandemic is causing a rise in prescriptions for Benzos.
30 year user. 3 year taper. 2 years off. Finally seeing the end. It does heal!!
Hi Jen,
Have you heard of increased blood pressure occurring as you taper?
Thanks,
John
Yes. I happens for some. Work with a good doctor if you need to.
I’m so happy to hear that you’re doing much better. Keep healing. ❤️
Thank you Jenn for this post. It is so timely this morning! Dee
You’re most welcome. ❤️
I just started the sixth month of my valium taper. I am unfortunately on gabapentin as well. It is so horrible and I am really scared. I can’t taper both at the same time, and it is going to be a long time until my valium taper is over. I need help !
Great post Dr. Jenn. I’m now nine months off Ativan and feeling better. I had a very bad time at seven months off, very high BP spikes plus many other debilitating symptoms.
There were many nights when I lay in bed not knowing if I would be alive in the morning. My daughter made me an appointment with a naturopathic physician.
She is treating the whole me, not just the BP. I’m sleeping better, anxiety almost gone thanks to mindful meditations, positive affirmations and paced 4, 7, 8 breaths throughout the day. Peripheral neuropathy has greatly reduced.
Thank you for being such a great source of support for so many.
I know it’s overwhelming to face two tapers. But you can do this. Many have. You’ll get free and heal. I’m here to help if I can. ❤️
I’m glad you are feeling better! Keep healing. It will continue to get better. ❤️
Dr. Jenn,
Your blog posts always make me feel safe and reassured that I will recover, because we have you as a resource. 28 months post cold turkey .25 Clonazepam(sp?), the brutal insomnia is getting better, the tinnitus/sizzle brain is not always full volume and I’m spending more hours each day living rather than surviving.
It is literally a crying shame what these ignorant doctors have done to people. It is heart wrenching to know how many others suffer. Together we can hold each other’s hand’s virtually. Thank you for bringing us together and virtually holding our hands.
Thank you very much Dr. Jenn.
I’m Brazilian and sorry for using google translator to write. I loved your Blog. I used Rivotril (clonazepan) for many years. With the withdrawal I had many withdrawal symptoms. The one that hit me the most was the Life Review with constant obsessive thoughts of guilt. Thanks to your Blog I identified with the TOC (Review of Life) and calmed down. Continue with your Blog , as in Covid-19 times many people are using more anxiolytic drugs . Here in Brazil Rivotril is the best seller. despite being a beautiful country and with many happy people. The Pharmaceutical Industry here and Psychiatrists are not supervised by the indiscriminate use of Benzodiazepines.
Gratitude Dr. Jenn
Hi Dr Jenn
I’m newly off Ativan use of 30 years and definitely having all these symptoms. 6 weeks out. I’m struggling with my bladder and was wondering if you have addressed that specific topic? I have read that you had lots of problems but can’t find the blog where I read it. My dipstick test at the dr.’s was positive for blood.
You are most welcome. Sending my love to you.
Jenn
Life review is a difficult symptoms for many.
Sorry you’ve had to deal with it.
Thank you for sharing your experience.
Light and love. Jenn
Congrats on being benzo free!
I had a lot of bladder issues, but no blood in my urine. Please work with a good doctor who can determine what’s going on. None of us should write off all health issues as being “just withdrawal.”
Keep me posted.
Keep healing. ❤️
Hi Jennifer. I was put on Ativan for anxiety and to help with sleep 1.5 years ago. 2 mg per day. I started getting pain on my right side which mimicked gallbladder symptoms. I also have painful bloating that feels like it is in the skin. My abdomen feels tight. I have tapered down after reading about horror stories. I am in constant pain in my right side and the only relief I get is when I am asleep. Digestion issues too. I have done a fast taper to .5 mg in about 2 weeks. I have been told and have read that people call what I have Benzo Belly. But nobody really has any suggestions other than time will heal it. It is so terrible that I cant even work. I am in bed for 3 weeks. Other than times when I force myself to exercise. Any suggestions to stop this Benzo Belly faster?
I so much appreciate you.
Jeff,
I originally went on a fast taper and couldn’t take it. Doctor had me start over and go very slow.
I am no trying to tell you what to do but it did make my life easier.
We are all different.
I have been on benzos since I was 22 (I am 42 now) I have detoxed of of them in the hospital three times with only a nine day phenobarbital taper. I am absolutely hopeless. I am trying to work with a new MD to do a slow taper and I’m still hopeless. No MD knows how horrible this is. The only reason I am still alive is my Boston Terrier Freddy. He is my everything. Thanks for listening
I am so saddened to hear of your struggles. I know how difficult a cold turkey can be. Please hold on. You WILL recover. If I can be of any help, don’t hesitate reach out. Sending you light and love.
Hi Dr. Jenn.
I am tapering Klonopin. Please forgive me if I am mistaken, but I swear I watched a video from you where you discussed “building a GABA bridge”. Am I correct? If so, could you kindly point me in that direction as I am unable to locate it again. If it was not you, again I apologize. Regardless, love your videos and your website Thank you
I don’t recall making a video about a GABA bridge. If I made it years ago, it would probably slip my mind. My memory during the throes of withdrawal was dicey at best. I am sorry that I can’t help you locate the video.
Hi Dr. Jenn
I was on clonazepam 0.5mgfor 2 two months. Suddenly I stopped and I cant sleep, having anxiety,headaches, severe gastric pain. Its been 5 days since I had my last benzo and if I start tapering will it be wise to start with 0.5mg of bezo or 0.25mg?
Thank you
I’m sorry to hear you are suffering. I’m not an MD so I am not able to tell you what dose to start at. The benzo community would probably favor starting at an old dose based on anecdotal evidence from people who taper fast or cold turkey then quickly want to reinstate, but everyone is unique. Are you working with a doctor?
Thank you Dr. Jenn,
I’m grateful that you put this information out, and wish I’d known such things when I started benzodiazepines for insomnia decades ago. I took mirtazapine (Remeron) for sleep at the tail end of my first withdrawal, and the withdrawal from the mirtazapine last year was crippling and difficult. I’m finally psychotropic free after 35 years, but definitely have residual issues with cognition, anxiety/depression and processing toxins. I encourage all you going through withdrawal to stick with it. Dr. Jenn is spot on!
Tara Lea Mayer
Tara, I’m saddened to hear you had withdrawal symptoms from Remeron. Some people do. Glad to hear you are off and healing! It will continue to get better! Our bodies are marvelous and miraculous—they know what to do. Trust the process. ❤️