Let’s look ahead to the coming week.

Support Groups

Here is what we are doing in the Benzo Withdrawal Help Premium Support Group: 
Monday, October 30, 9 a.m. Pacific is our check-in. A 45-minute Q and A session. Fear, worries, concerns, but also sharing victories and celebrations!
Wednesday, November 1, 9 a.m. Pacific, our discussion topic is Finding Your Inner Super Power. We’ll explore how to tap into your most powerful strength to cope with benzo withdrawal symptoms and go the distance to your recovery.
Friday, November 3, 9 a.m. Pacific, our discussion topic is Rewriting Your Story. Understanding our story—what we believe about ourselves and our lives, is critical to creating the life we want. Many of us do not know we can change the plot and make great things happen. (Benzo withdrawal is just a chapter in your story and can be a catalyst for incredible transformation!)

Join The Benzo Withdrawal Help Premium Support Group

Here is what we are doing in The Tapering Club:
Tuesday, November 31, 9 a.m. Pacific is a 45-minute Q and A for members who are tapering. (If you are a member of the Premium group and tapering, you’ll have access to four days of group coaching!) We will also talk about Halloween and possible triggers.

Join The Tapering Club

Free Sneak Peek

Come and check out some of the Benzo Withdrawal Premium Support Group content. You won’t have access to the discussions, DMs with me, and a few other paid-member-only benefits, but you can get a feel for what we offer to the benzo community. Stop by and visit us this week.

Join Us For a Free Sneak Peek!

Social Media

I do my best to publish information on Facebook, Instagram, YouTube, and TikTok that is helpful to the benzo community. You can expect a few new uploads this week. Feel free to follow me on my respective profiles.
YouTube: https://www.youtube.com/channel/UCamevzVEV-oAuvqEkyO7VVA
TikTok: https://www.tiktok.com/@benzowithdrawalhelp

It’s helpful to know what topics you’d like me to cover. Please leave your ideas and suggestions in the comments below.

Healing Tip of the Week

“Move enough” is the second cornerstone of well-being. Incorporate gentle movement into your day.

Why It Works

Movement can help your body and brain recalibrate by stimulating the release of neurotransmitters to help balance mood and relieve stress. Remember that benzodiazepine withdrawal is a unique process for everyone, so find your “Goldilocks” amount of exercise. Too much can flare symptoms, and not enough can keep us feeling lethargic and stuck in our misery.

How to Put It Into Action:

  1. Start Small: Begin with short and manageable intervals, like 5 to 10 minutes of daily walking. Test and learn to determine how much your body can handle.
  2. Be Mindful: Pay attention to how your body feels before, during, and after exercise. You’re aiming for a sense of accomplishment, not additional stress or pain.
  3. Choose Low-Impact Activities: Options like swimming or yoga are often less stressful on the joints and can still offer excellent benefits for mental health.
  4. Stay Consistent but Flexible: Aim for your sweet spot of how much your body can tolerate in benzo withdrawal. Your ability may change from day to day, so be mindful of how you are feeling.
  5. Consult Professionals if Need be: Before starting any exercise regimen, especially while in benzo withdrawal, you may want to consult your healthcare provider for personalized advice.
  6. Listen to Your Body: Some days, you may not feel up to much activity at all, and that’s okay. Even stretching or light housework counts as movement.

Remember, the goal is to incorporate enough movement to benefit your physical and mental health without adding additional stress to an already challenging period.

How will you move enough this week?

Plant-Powered Pick of the Week

Meet Swiss Chard!

Swiss Chard is a leafy green vegetable that is not only vibrant in color but also packed with nutrients that can help you on your journey to health and well-being. It’s particularly useful for those looking to optimize their gut health and mental well-being.

Nutrition Facts:

  • Rich in Vitamins: Swiss chard is loaded with vitamins A, C, and K.
  • Minerals Galore: Contains essential minerals like magnesium, potassium, and iron.
  • Fiber: Excellent source of dietary fiber, which aids in digestion.
  • Low in Calories: It provides many nutrients with few calories, making it weight-friendly.

It’s Good for the Gut:

  1. High Fiber Content: Swiss chard fiber helps regulate bowel movements and contributes to a healthy gut microbiome.
  2. Prebiotic Potential: The fiber also serves as a prebiotic, feeding beneficial gut bacteria.
  3. Anti-inflammatory: Swiss chard contains phytonutrients that have anti-inflammatory properties, reducing gut inflammation.

It’s Good for the Brain:

  1. Rich in Antioxidants: The high levels of antioxidants like vitamin C and vitamin A can protect brain cells from oxidative stress.
  2. Cognitive Support: The magnesium in Swiss chard can improve cognitive function and mental clarity.
  3. Mood Regulation: The nutrient profile can help in the production of neurotransmitters, aiding in mood regulation, which is often much-needed support during benzo withdrawal.

Why It’s Good for Benzo Withdrawal:

  1. Stress Reduction: The nutrients in Swiss chard contribute to the reduction of stress hormones, which can be particularly beneficial for individuals going through benzodiazepine withdrawal.
  2. Enhanced Mood: As mentioned, the high levels of vitamins and minerals can contribute to mood regulation, providing emotional relief.
  3. Gut-Brain Connection: A healthy gut contributes to a healthy brain. During benzo withdrawal, optimizing gut health can potentially help manage withdrawal symptoms better.

How to Enjoy Swiss Chard:

  1. Steamed or Sautéed: Lightly steam or sauté Swiss chard with garlic. Delicious!
  2. Smoothies: Add a few leaves to your morning smoothie for a nutrient boost.
  3. Salads: Chop it up and toss it into salads for extra crunch and flavor.

Swiss chard is a versatile, nutrient-rich vegetable that can significantly contribute to your well-being. I eat it frequently! I cook it in my Instant Pot. I add a cup of water (or veggie broth), the chard, and minced garlic. High pressure for two minutes, instant release. Yum!

Will you eat Swiss Chard this week?

Want to explore a whole-food, plant-based healing diet? Go here.

From My Heart to Yours

I hope the week ahead is filled with positivity, gratitude, and holding tight to the knowledge that you will recover! Every day forward is a day of healing. Keep up the good work! I love you!