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, November 6, 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 8, 9 a.m. Pacific, our discussion topic is Coping with Health Anxiety. We’ll explore how to deal with those fears that arise about our health during benzo withdrawal.
Friday, November 10, 9 a.m. Pacific, our discussion topic is Coping with the Fear That You Will Never Heal. This common fear makes the healing process exceptionally frightening. Join us to learn how to cope.

Join The Benzo Withdrawal Help Premium Support Group

Here is what we are doing in The Tapering Club:
Tuesday, November 7, 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!)

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. Please 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.

Healing Tip of the Week: Benzodiazepine Withdrawal

💡 Breathe Through It: Mindful Breathing for Benzo Withdrawal

Navigating benzodiazepine withdrawal is a challenge that requires both physical and mental fortitude. Amidst the many symptoms and challenges, it’s essential to have tools in your arsenal to find calm and resilience.

This week, let’s focus on the power of mindful breathing.

Why Mindful Breathing? Breathing exercises can directly impact the autonomic nervous system, shifting from the sympathetic (fight or flight) to the parasympathetic (rest and digest) state. Given the heightened anxiety and stress that can accompany benzodiazepine withdrawal, employing this simple tool can offer profound relief.

How to Practice:

  1. Find a quiet space.
  2. Sit comfortably or lie down, ensuring your spine is straight.
  3. Ground yourself. Feel your feet on the floor. Feel what you are sitting in or on.
  4. Close your eyes and focus on your natural breathing rhythm.
  5. Inhale deeply through your nose for a count of 4.
  6. Hold your breath for a count of 4.
  7. Exhale slowly through your mouth for a count of 6.
  8. Repeat this cycle for a few minutes.

Remember, it’s not just about the breath but also about being present in the moment. When your mind drifts (and it will!), gently bring your focus back to your breathing.

Engage with this practice daily or whenever you feel overwhelmed. Consistency is key. With time, you’ll notice that you’re not only better equipped to handle withdrawal symptoms but are also nurturing a healthier response to stress overall.

Plant-Powered Pick of the Week

Plant-Powered Pick of the Week: Blueberries

🌱 A Little Blue Powerhouse

Blueberries, small in size but mighty in nutrition, are often labeled as a superfood, and for good reason. These deep blue gems pack a punch when it comes to nourishing both the brain and body. Let’s dive into why blueberries should be on your plate, especially if you’re navigating the challenging path of benzodiazepine withdrawal.

Nutritional Information:

  • Calories: A 1-cup serving contains approximately 84 calories.
  • Vitamin C: One serving delivers about 24% of the daily value.
  • Vitamin K: Essential for blood clotting; a serving provides about 36% of the daily value.
  • Fiber: Roughly 3.6 grams per serving.
  • Manganese: Important for bone development; one serving offers about 25% of the daily value.
  • Antioxidants: Blueberries are among the fruits with the highest antioxidant content.

Why Blueberries Shine for the Brain & Body:

  1. Cognitive Protection: Rich in antioxidants, especially flavonoids, blueberries are shown to delay cognitive aging and boost memory function. These antioxidants can reduce oxidative stress, which is particularly relevant for individuals facing the stressors of benzodiazepine withdrawal.
  2. Anti-inflammatory: Chronic inflammation can exacerbate withdrawal symptoms. The polyphenolic compounds in blueberries have anti-inflammatory properties, helping to reduce this systemic inflammation.
  3. Mood Enhancement: The vitamin C and antioxidants in blueberries can aid in the production of dopamine, a neurotransmitter essential for mood regulation, motivation, and pleasure-related functions.
  4. Gut Health: The fiber in blueberries can promote a healthy gut microbiome. A balanced gut is increasingly linked to overall brain health and mood regulation—a vital aspect for those in withdrawal.

For Benzodiazepine Withdrawal: The anxiety and cognitive challenges that often accompany benzodiazepine withdrawal can be daunting. Regular consumption of blueberries might offer help through their antioxidant and anti-inflammatory properties, which can alleviate stress on the brain and body. Plus, their role in gut health can further stabilize mood and overall well-being.

Tip: While fresh blueberries are delightful, don’t overlook frozen ones! They retain most of their nutritional properties and can be an excellent option year-round.

Here’s to the powerful, plant-powered benefits of blueberries! Add them to your smoothies, oatmeal, or enjoy them as they are for a nutritious brain boost. 🌱💙

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!