Let’s Look Ahead To the Coming Week:

Here is what we are doing in the Benzo Withdrawal Help Premium Support Group: 
Monday, December 4, 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, December 6, 9 a.m. Pacific, our discussion topic is how to cultivate compassion for ourselves and it helps to heal our nervous systems.
Friday, December 8, 9 a.m. Pacific, our meeting will be members sharing what has helped them.

Join The Benzo Withdrawal Help Premium Support Group

Healing Tip of the Week: Observing Negative Thoughts During Benzo Withdrawal

During benzodiazepine withdrawal, you may experience a surge of negative thoughts and feelings. It’s crucial to remember that these thoughts are not permanent truths but fleeting aspects of your current state. Observing them without judgment can be a powerful tool for mental wellness.

The Importance of Observing Negative Thoughts:

  1. Acknowledges Your Mental State: “State drives story.” Your nervous system is in the protect state (fight, flight, freeze), which generates negative thoughts and feelings. Your negativity isn’t a character defect, flaw, or weakness. It is generated by your hyperexcited nervous system.
  2. Reduces Rumination: By observing your thoughts without engaging with them, you decrease the likelihood of ruminating on these negative ideas, which can intensify stress and anxiety. True, rumination is a symptom of benzo withdrawal; however, observing negative thoughts stacks the cards in your favor to reduce rumination.
  3. Promotes Emotional Regulation: Learning to observe rather than react to your thoughts helps in developing better emotional regulation, a key component in managing withdrawal symptoms and to better health and happiness beyond withdrawal.

How to Effectively Observe Negative Thoughts:

  1. Practice Mindfulness Meditation:
    • Dedicate time each day to mindfulness, focusing on the present moment without judgment.
    • Use meditation techniques to observe your thoughts as they come and go, like clouds passing in the sky.
  2. Journaling:
    • Write down your thoughts and feelings. This can help you observe them more objectively and recognize patterns.
    • Reflect on your journal entries to understand how withdrawal may be affecting your thought processes.
  3. Cognitive Behavioral Techniques:
    • Identify cognitive distortions and challenge them by looking at evidence against these negative thoughts.
    • Practice reframing negative thoughts into more balanced and realistic perspectives.
  4. Seek Professional Support:

Remember, the journey through benzodiazepine withdrawal is unique to each individual. Observing your thoughts and feelings without getting entangled in them is a crucial step in maintaining mental health during this challenging time. It’s important to approach this process with kindness and patience towards yourself.

Plant-Powered Pick of the Week: Zucchini – A Hydration Hero and Nutritional Powerhouse

This week, we turn our plant-powered spotlight to zucchini, a versatile and hydrating vegetable that’s a staple in healthy kitchens. Zucchini is not just a low-calorie, nutrient-rich option; it also offers specific benefits for brain health and those experiencing benzo withdrawal.

Nutritional Spotlight on Zucchini

Zucchini is high in water content, making it excellent for hydration, which is crucial for overall brain health and effective in managing withdrawal symptoms. It contains significant amounts of vitamin B6, essential for creating neurotransmitters like serotonin and GABA, which are often disrupted during benzo withdrawal. Additionally, zucchini is a good source of antioxidants and anti-inflammatory phytonutrients, which can aid in the healing and rebalancing process of the brain.

Moreover, the presence of lutein and zeaxanthin in zucchini is beneficial for eye health, potentially improving cognitive function by maintaining healthy vision. Zucchini also offers a decent amount of fiber, which supports a stable blood sugar level and promotes a healthy gut microbiome, further enhancing overall wellbeing and mood stability.

Why Zucchini is Good for the Brain and Healing

Zucchini’s high water and fiber content make it excellent for digestion and staying hydrated, essential factors in maintaining a balanced mood and cognitive function. Its nutrient profile, particularly B vitamins and anti-inflammatory properties, supports the nervous system during times of stress, like benzo withdrawal.

Easy Zucchini Recipe: Zucchini Noodles with Pesto


2 medium zucchinis 1/2 cup basil pesto (homemade or store-bought) 1/2 cup cherry tomatoes, halved 1/4 cup pine nuts, toasted Salt and pepper to taste Instructions:

Spiralize the zucchinis into noodles using a spiralizer or a vegetable peeler for wider ribbons. In a large bowl, combine the zucchini noodles and pesto. Toss gently until the noodles are well coated. Add the cherry tomatoes and toasted pine nuts to the noodles. Season with salt and pepper to taste. Serve immediately as a fresh, raw dish, or lightly sauté in a pan for a warmer meal. This easy, refreshing dish is not only a feast for the senses but also a boon for your health. Zucchini’s mild flavor pairs beautifully with the rich pesto and sweet tomatoes, offering a meal that’s both satisfying and beneficial for your brain health and recovery.

Embrace this Plant-Powered Pick of the week and enjoy the hydrating, nourishing benefits that zucchini brings to your table, supporting your journey to wellness and vitality.
What is YOUR favorite zuchiini reciple? Please share with us. I like to cut zucinni into small strips and dredge in garlic powder, onion powder, and herbs. I roast them in the oven (you can also air fry) until they are a bit crispy! So good! You can spray a very tiny bit of avocado oil on them if the seasoning doesn’t stick.

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!