As I mentioned in my last blog post, we lost a dear friend in the benzo community last week. Dr. Christy Huff was a tireless advocate for benzodiazepine education and awareness, and her memory will live on in almost everything that we do. Most of us are still adjusting to this tragic news and we appreciate your patience and respect for her family's privacy during this time. Memorial Fund / Memories I wanted to let you all know that Benzodiazepine Information Coalition (BIC) has set up a memorial fund for Dr. Huff. "All donations made in memory of Christy will be directed toward the projects she was most passionate about, including research, media outreach, and public awareness campaigns regarding the risks associated with benzodiazepines," BIC stated on their blog. Instructions for donations are detailed in their announcement (The Future of BIC & Memorializing Christy Huff) BIC would also like to hear from anyone whose life was touched by the work Christy did, "whether directly or indirectly." Email bic@benzoinfo.com or leave a comment on the announcement post listed above. As the founder of Easing Anxiety, I encourage those who would like to contribute, either monetarily or with your memories, to do so through these links at BIC. We support the work BIC does and appreciate their leadership at this time. A Quick, Personal Word on Easing Anxiety For those who have wondered what has happened to our podcast and blogs these past three months — my sincerest apologies. I needed some time away, and it took longer than expected. That being said, I am still here, and I have not been idle. I will catch you all up very soon. Thank you for your patience. Take care of yourself, and those around you, D

Easing Anxiety joins the entire benzo community in mourning the passing of Dr. Christy Huff. We are all processing this enormous loss. Christy was a giant in the benzo community. In addition to her role as Medical Director for Benzodiazepine Information Coalition (BIC), she was also a published researcher, presenter, organizer, and tireless advocate. Few individuals in the benzo community have done more than Christy to raise awareness, educate, and provide support. Her impact is immeasurable. You can learn more about Christy on BIC's website and read their announcement of her passing. On a personal note, Christy was a dear friend. We worked on dozens of projects together and she became my one of my closest allies. This loss is devastating. I join BIC in asking for privacy for Christy's family and friends during this difficult time. Please take care of yourselves and seek appropriate support if you need it. D

A benzo peer support training class can be quite educational — especially for the instructor. In early November, I had the pleasure of teaching a sold-out course to individuals with a wide mix of backgrounds. It was quite illuminating. In today’s episode, I share some insights from teaching peer support training. I also discuss my response to some constructive criticism, look at our focus here at Easing Anxiety, and wish everyone a very happy holiday season. Video ID: BFP129 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 00:16 Thanksgiving & Family 03:11 Feedback Form Fixed 04:18 Constructive Criticism 06:33 Our Direction / Indecision 07:22 Anxiety Management & BIND 10:43 Our Focus on Mental Health 13:52 Connecting with You 15:55 Not Medical Advice 16:33 How Ya Doin’? 19:48 FEATURE 21:28 About the Course 24:52 Benzos & Recovery (SUD) 30:06 Learning from Recovery (SUD) 31:20 Interaction & Discussion 33:08 Teaching BIND 36:10 Boundaries 37:16 Patient Boundaries 39:43 Caregiver Boundaries 41:31 Categories of Symptoms 48:37 Benzos and Alcohol 52:21 Active Benzo Community 54:25 You Got This! 56:02 CLOSING References Feedback — What Do You Want to See at Easing Anxiety? — https://easinganxiety.com/feedback Resources — Benzo Peer Training — https://benzopeertraining.org — BIND Symptoms (14 Categories) — https://easinganxiety.com/symptoms The Podcast The Benzo Free Podcast provides information, support, and community to those who struggle with the long-term effects of anxiety medications such as benzodiazepines (Xanax, Ativan, Klonopin, Valium) and Z-drugs (Ambien, Lunesta, Sonata). WEBSITE: https://www.easinganxiety.com MAILING LIST: https://www.easinganxiety.com/subscribe YOUTUBE: https://youtube.com/@easinganx DISCLAIMER All content provided by Easing Anxiety is for general informational purposes only and should never be considered medical advice. Any health-related information provided is not a substitute for medical advice and should not be used to diagnose or treat health problems, or to prescribe any medical devices or other remedies. Never disregard medical advice or delay in seeking it. Please visit our website for our complete disclaimer at https://www.easinganxiety.com/disclaimer. CREDITS Music provided / licensed by Storyblocks Audio — https://www.storyblocks.com Benzo Free Theme — Title: “Walk in the Park” — Artist: Neil Cross PRODUCTION Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2023 Denim Mountain Press – All Rights Reserved

There are times in life when our bodies and minds tell us that we need to take a break. For me, this is one of those times. A Tough Year A year ago, I had my third bout of COVID. That lead to long COVID and a year-long wave of symptoms. While I've had some very hard times in the nine years I've been benzo-free, things had always improved year after year. This year was different. Long COVID seemed to make everything worse. Brand new symptoms I'd never had before found their way onto my playlist, along with the return of some old symptoms with new found severity. When I first mentioned this on the podcast, I received several responses of similar experiences from my listeners, and I soon realized I wasn't alone. I spent the first half of the year trying to find answers — as we so often do — including several medical tests and procedures. I found a few factors, but couldn't identify the a recognized cause. My best guess is a combination of psychological stress, long COVID, and of course, BIND. Then, on Thanksgiving Day, I hit my limit. Our house was full of my wife's family — nine people, three dogs, and too much food. The hours of chaos was more than I could handle, and I had a mini melt down. I isolated myself for much of the remaining weekend trying to recover. Something had to change. Time for Self Care I'm taking a hiatus. I wish I could say this is the first time I've done this, but it's not. If you've been a listener to my podcast for any length of time, you may remember that I've taken a break from it a few times before. I guess you could call it a pattern. Like so many of us, I have a tendency to push myself until I start to break. That was the case again on Thanksgiving day. So, here's the thing: I'm taking a break for the next six weeks. I'll still attend essential meetings for my research teams and the Benzodiazepine Action Work Group (BAWG) —but everything else, especially the work we've done building up the infrastructure here at Easing Anxiety, is on hold for a while. For the month of December, I'm going to focus on my health and spending time with my family. This will be followed by a two week road trip (part work / part vacation) in January that was already on my calendar. The truth is, I'm not good for anyone else, if I don't take care of myself first. Many of you have told me that recently, and I thank you for the constant reminders. And one of the reasons I'm sharing this with you now is just in case someone else needs that gentle nudge to step back a bit, and give yourself the gift of self-care for the holidays. Remember — It's My Story, Not Yours I realize that this message may be triggering for some of you. Whenever I share a difficulty with my journey through BIND, I receive some critical feedback. As I've mentioned many times before, it is a tenuous path we take deciding when to share and when not to share, especially when things are tough. But, I always fall back on honesty and transparency. If I don't share the truth about the bad times in this experience, why should you trust me about the good times. There are so many factors that feed into the severity and duration of a person's experience with BIND. The fact that I'm still struggling at nine years out already puts my in a very small minority of individuals going through benzo withdrawal. I'm an extreme case. I also updosed during withdrawal, took a fluoroquinolone, had three bouts of COVID, have moderate to severe ADHD, have dealt with chronic gastric distress since childhood, recently discovered I have low vitamin D and low testosterone, and several other factors that add to my story. Remember, it's never just about the benzos. The odds are in your favor. Your journey will most likely be easier than mine. Closing So, take care for the next six weeks. If I feel up to it I may still put out a blog post, but I can't make any promises. Doryn may also post during the holidays, so keep your eyes peeled for that. Thank you all so very much for your kind patience. We all go through difficult times, even setbacks in our lives — it's just my turn. I'll be back soon. Take care and Happy Holidays, D :) For Informational Purposes Only All information presented on Easing Anxiety is for informational purposes only, and should never be considered medical or health advice. Withdrawal, tapering, or any change in dosage of benzodiazepines or any other prescription drugs should only be done under the direct supervision of a licensed physician. This article was written by a living, breathing human. Please read our site disclaimer for more information.

Meet Dr. Doryn Chervin. Hear her benzo story. Her background in public health. Her take on benzos, BIND, setbacks, research, doctors, healing, the benzo community, and what has been going on behind the scenes at Easing Anxiety. Doryn Chervin holds a doctorate in public health and spent 40 years as a public health program strategist and evaluator. She is also on the board at the Alliance for Benzodiazepine Best Practices. Doryn took clonazepam for over 25 years, is now benzo-free, and works tirelessly helping those still struggling with dependence and BIND. Video ID: BFP128 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 02:10 Welcome Doryn 02:38 Doryn’s Background 04:38 Suicide Prevention Leadership 06:15 Doryn’s Benzo Story 09:13 It’s Really Possible to Heal 09:42 How Are You Feeling Now? 11:01 BIND Setbacks 12:38 Journey to Learn / FDA 13:33 Doryn and the Alliance 14:57 FDA / Kaiser Research Study 17:43 Working Together at EA 19:38 Partnering with the Community 21:42 Anxiety and Instability 22:59 There’s No One Way 25:32 Murphy Says Hi 26:28 Upcoming Podcast on EA Plan 27:10 Financial Sustainability 30:53 Getting to Know Doryn 31:55 Content & Services 34:56 An Information Resource 35:55 A Strong Research Background 39:26 The Human Connection 43:03 We Want to Hear from You 46:57 Sub Group Peer Support 49:21 Live / In-Person Events 51:00 Falling Asleep to the Podcast 52:04 Burnout in Benzo Community 54:02 EA Updates / Next Podcast 55:25 Doryn’s Struggle with Anxiety 57:04 CLOSING References Feedback What Do You Want to See at Easing Anxiety? — https://easinganxiety.com/feedback Resources Doryn’s Introductory Blog Post — https://www.easinganxiety.com/post/introducing-dr-doryn-chervin The Alliance for Benzodiazepine Best Practices — https://benzoreform.org The National Action Alliance for Suicide Prevention — https://theactionalliance.org FDA 2020 Boxed Warning on Benzodiazepines https://www.easinganxiety.com/post/new-fda-warning-on-benzodiazepines-what-does-it-really-mean The Ashton Manual — https://easinganxiety.com/ashton BOOK: Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal — https://easinganxiety.com/book Benzodiazepine Action Work Group — https://benzoaction.org A Peacock Consulting (Angela Peacock) — https://apeacockconsulting.com The Podcast The Benzo Free Podcast provides information, support, and community to those who struggle with the long-term effects of anxiety medications such as benzodiazepines (Xanax, Ativan, Klonopin, Valium) and Z-drugs (Ambien, Lunesta, Sonata). WEBSITE: https://www.easinganxiety.com MAILING LIST: https://www.easinganxiety.com/subscribe YOUTUBE: https://youtube.com/@easinganx DISCLAIMER All content provided by Easing Anxiety is for general informational purposes only and should never be considered medical advice. Any health-related information provided is not a substitute for medical advice and should not be used to diagnose or treat health problems, or to prescribe any medical devices or other remedies. Never disregard medical advice or delay in seeking it. Please visit our website for our complete disclaimer at https://www.easinganxiety.com/disclaimer. CREDITS Music provided / licensed by Storyblocks Audio — https://www.storyblocks.com Benzo Free Theme — Title: “Walk in the Park” — Artist: Neil Cross PRODUCTION Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2023 Denim Mountain Press – All Rights Reserved

The Benzodiazepine Action Work Group (BAWG) has announced six newly scheduled classes for the course "Recovering from Benzodiazepines for Peer Support" starting this November. While four of these initial classes are limited to Colorado residents, two non-Colorado classes have also been announced. We plan to offer a total of 10 new classes between now and July 2024. To register and learn more about this training please visit: BenzoPeerTraining.org About the Class This 12-hour training course is designed to educate peers, counselors, caregivers and providers on specialized information regarding benzodiazepine use, its associated complications such as withdrawal and benzodiazepine-induced neurological dysfunction (BIND) , and how to support the individual as they taper, heal, and find wellness. This course was developed by the Benzodiazepine Action Work Group (BAWG) in conjunction with members of Easing Anxiety, the Alliance for Benzodiazepine Best Practices, Benzodiazepine Information Coalition, the Schreiber Research Group, and Benzo Warrior. It is certified for 12 CE credits with COPA/CPFS in Colorado and is designed to meet state certification requirements for peer support professionals across the nation. The cost for these classes is kept low via support from BAWG and the Colorado Consortium for Prescription Drug Abuse Prevention. Standard course fee is $125, but a discounted registration fee of $90 is available for those registering early. Schedule There are currently six scheduled classes on the calendar as follows. Each will be held virtually. More classes will be added over the coming months. CURRENTLY SCHEDULED CLASSES 2023 Colorado - November 7 & 14 - SOLD OUT! Instructors: D E Foster (Easing Anxiety) / Ginger Roos (Choices Training) 2024 Colorado - January 23 & 30 - Registration Now Open Instructors: Terri Schreiber (The Schreiber Research Group) / TBD (Choices Training) New Hampshire - February 20 & 27 NATIONAL (open to all) - March 12 & 19 Colorado - April 23 & 30 Colorado - June 4 & 11 For More Information For more information please visit: BenzoPeerTraining.org.

It’s 3:00am. Sleep is elusive. Collective thoughts converge on the manic mind. So, why not record a podcast? Join D as he ponders benzos and BIND, fatigue and fear, motivation, meditation, gratitude, and grace. All from the comfort of his own bed. Video ID: BFP127 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 0:00:00 It’s 3:14 am 0:02:21 Struggling Lately 0:05:30 Podcast Delays 0:07:08 Benzo Peer Training 0:07:51 Overwhelm & Fatigue 0:09:02 New Content Coming… 0:10:35 Coping with Insomnia 0:13:38 Missed Y’all 0:14:34 Ruminations in a Dark Room 0:16:23 Finding Life Balance 0:19:10 Motivation to Change 0:24:00 Discipline As We Heal 0:26:00 Moving Forward 0:28:38 It Does Get Better 0:29:52 Advice for the Younger You? 0:32:54 Being OK with Yourself 0:38:35 Trying to Belong 0:40:14 A Calming Voice 0:42:26 BIND Frustration / Emotion 0:47:40 Talking in the Bathroom 0:48:56 Podcasts & Authenticity 0:51:24 Meditation & Perfectionism 0:53:53 Five Minute Meditation 0:54:38 Yin Yoga & BIND 0:56:19 Changing for the Better 0:58:56 Benefits of Gratitude 1:04:27 Three Gratitudes 1:06:08 Being Grateful for Others 1:13:27 CLOSING The Podcast The Benzo Free Podcast provides information, support, and community to those who struggle with the long-term effects of anxiety medications such as benzodiazepines (Xanax, Ativan, Klonopin, Valium) and Z-drugs (Ambien, Lunesta, Sonata). WEBSITE: https://www.easinganxiety.com MAILING LIST: https://www.easinganxiety.com/subscribe YOUTUBE: https://youtube.com/@easinganx DISCLAIMER All content provided by Easing Anxiety is for general informational purposes only and should never be considered medical advice. Any health-related information provided is not a substitute for medical advice and should not be used to diagnose or treat health problems, or to prescribe any medical devices or other remedies. Never disregard medical advice or delay in seeking it. Please visit our website for our complete disclaimer at https://www.easinganxiety.com/disclaimer. CREDITS Music provided / licensed by Storyblocks Audio — https://www.storyblocks.com Benzo Free Theme — Title: “Walk in the Park” — Artist: Neil Cross PRODUCTION Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2023 Denim Mountain Press – All Rights Reserved

"[Xanax] may be less effective than clinicians and scientists have been led to believe, based on publications in medical journals," according to a recent article in Neuroscience News. The article was based on research originally published in Psychological Medicine titled, "Unpublished trials of alprazolam XR and their influence on its apparent efficacy for panic disorder." The study tested for publication bias with alprazolam (Xanax) by comparing efficacy for panic disorder using results from published literature and the U.S. Food and Drug Administration (FDA). Publication bias might have overstated the drug's effectiveness by over 40% — Erik Robinson, Neuroscience News The researchers reviewed publicly available FDA data from phase 2 and phase 3 clinical trials conducted for extended-release alprazolam (Xanax XR) for the treatment of panic disorder. Of the five trials that were conducted for the FDA review, only one showed a positive outcome. According to Robinson, "Of the four not-positive trials, two were published conveying a positive outcome; the other two were not published." Our study throws some cold water on the efficacy of this drug. It shows it may be less effective than people have assumed. — Erick Turner, MD, senior author of the study This article and study reveal the all too common practice of cherry-picking studies and massaging their conclusions to gain FDA approval for a new drug. A practice that has left millions dealing with the life-altering after effects of poorly tested medications. And a practice that continues to this day. References Ahn-Horst, R., & Turner, E. (2023). Unpublished trials of alprazolam XR and their influence on its apparent efficacy for panic disorder (Abstract Only). Psychological Medicine, 1-8. doi:10.1017/S0033291723002830. https://www.cambridge.org/core/journals/psychological-medicine/article/unpublished-trials-of-alprazolam-xr-and-their-influence-on-its-apparent-efficacy-for-panic-disorder/B118AF52F7402C1A081822CF57E424D9. Robinson, Erik. Xanax's Efficacy Questioned. Neuroscience News. October 19, 2023. Accessed October 21, 2023. https://neurosciencenews.com/xanaxs-efficacy-anxiety-24967/. For Informational Purposes Only All information presented on Easing Anxiety is for informational purposes only, and should never be considered medical or health advice. Withdrawal, tapering, or any change in dosage of benzodiazepines or any other prescription drugs should only be done under the direct supervision of a licensed physician. This article was written by a living, breathing, human person. Please read our site disclaimer for more information.

I'd like to apologize. Big surprise, huh? Yes, I have heard it a hundred times from a hundred people: "stop apologizing." I do it a lot, and I'm sure it annoys some people. Sorry about that. Perhaps it's low self-esteem, or the coping mechanism of a chronic conflict-avoider, or even the desperate pleas of an eternal outsider just dying to fit in. Then again, maybe it's just an affectation of my conversational style. In the end, it all boils down to this. Two of the most common words from my mouth are, "I'm sorry." And I'm guessing I'm not the only one. Apologizing and anxiety go hand in hand. When you worry about what you said or didn't say, or about what you did or didn't do, or about being late or early or rude or insensitive or selfish or inadequate or forgetful, those of us with anxiety, apologize. But those aren't the only reasons we do it, and that is why this topic is a bit more complex than it seems. I've beaten myself up about this many times. I've even had a few counselors try and help me change. But, it didn't do much good. Sometimes I say it to apologize, sometimes to comfort, and sometimes because I don't know how else to start a sentence. And maybe, just maybe, that's okay. The Problem with Apologizing Apologizing can be a good thing and can be a sign of empathy towards others. But over-apologizing can be harmful. In a Forbes article by Jay Rai, the author said that "Over-apologizing is a common symptom amongst individuals with low self-esteem, fear of conflict and a fear of what others think. He added that "this goes hand in hand with poor boundaries, perhaps accepting blame for things we didn’t do or couldn’t control." Leading off sentences with "I'm sorry..." often shows that "you're subconsciously seeking reassurance." He said that you are also "sending a message to those you're speaking to that often undermine the validity of your statements or implies lack of confidence in expressing yourself or asserting your own needs." Over-apologizing isn’t so different from over-complimenting: You may think you’re displaying yourself as a nice and caring person, but you’re actually sending the message that you lack confidence and are ineffectual. — Beverly Engel, Psychotherapist In the Forbes article, Rai suggests alternatives to leading off with "I'm sorry," such as: Thank you for your patience... Do you have a moment? I am unable to attend this meeting These are my initial thoughts... I have a different take that I'd love to share. According to the majority of articles that I found on over-apologizing, this is a common opinion, and working on reducing this is a positive step forward. But then again, not everyone agrees. Is Apologizing Really That Bad? A Washington Post article titled "Can you apologize too much?" contradicts some of the more commonly held beliefs around apologizing. Scientific evidence suggests that you should never have to say you’re sorry, for saying sorry. — Teddy Amenabar, Washington Post A study from researchers at Harvard Business School and the Wharton School at the University of Pennsylvania found that leading a conversation with "I'm sorry" may actually help to build trust. In this study, a man asked dozens of individuals waiting at a rainy train station to borrow their cellphone. Almost all of them — 91 percent — turned him down. But then he tried it again leading off each conversation with "I'm sorry about the rain..." Almost half of the responses were now positive, and they handed over their cell phones. Alison Wood Brooks, associate professor at Harvard Business School, explained why this might happen. “A superfluous apology isn’t about blame. It’s an acknowledgment of someone else’s suffering, essentially, even if it’s incredibly minor.” She suggested that it is far more common for individuals to not apologize enough, than over-apologize. Apologizing is a natural part of our language, and the idea of over-apologizing is subjective. — Deborah Tannen, Professor of Linguistics at Georgetown University People who apologize more often are usually less narcissistic and have more empathy to others. They are frequently seen by others as more friendly, even more moral. Do Women Apologize More Than Men? The simple answer is here is "yes." But the reasons of this — and results from it — may not be so straightforward. According to an article in Psychology Today, "research shows that women tend to say sorry more than men." Possible causes may include lack of self-confidence and socialization. Apologizing may be viewed as a a sign of inexperience, insincerity, and can be a hinderance in negotiating. Basically, over-apologizing has been viewed by many as a limitation to success in the workplace. This is why many articles have been written encouraging women to find alternatives to saying "I'm sorry." There's been a push in recent years, especially among women, to apologize less. — Kristin Wong, The New York Times But, this topic is also a bit more complex than it first seems. "Women do apologize slightly more than men on average," said Karina Schumann, associate professor of psychology at the University of Pittsburgh. "But that’s probably because women are more likely to notice that a given behavior may be offensive and, therefore, more deserving of an apology." Schumann went on to state that men apologize just as often as women when they perceive they've done something wrong and that the gender gap regarding apologizing is not nearly as large as people think it is. According to Dr. Schumann, men rated offenses as less severe and less deserving of an apology than women. "Men apologize less often because they are less likely to think they've offended anyone." And as we mentioned above, even though there are detrimental effects of apologizing often, there are also benefits. Women — and men — who apologize are seen as more friendly and less threatening, and thus included more often in business and social settings. They are also considered more trustworthy than their less apologetic colleagues. In addition, apologies can mean many things. According to a New York Times article by Kristin Wong, "words are defined in how they're used and an apology is used in many different ways." It can be used to help repair a relationship, to show respect, or even just to smooth out a conversation. Many times an "I'm sorry" doesn't really mean, "I'm sorry." Finding a Balance If over-apologizing is a hurdle for you and you wish to reduce how often you say "I'm sorry," then do so. But, don't get carried away. And don't let the stigma of over-apologizing affect how you feel about yourself. As almost everything in life, there are pros and cons to apologizing. Find the balance that is right for you. As for me, I'm learning to accept myself as I am. I'm 57 and even though I might use "I'm sorry" a bit less now and then, I'm going to stop apologizing for... well...apologizing. See you next time. References Amenabar, Teddy. Can you apologize too much? Sorry, but read this to find out. Washington Post. April 6, 2023. Accessed October 17, 2023. https://www.washingtonpost.com/wellness/2023/04/06/saying-sorry-apologize-too-much/. Rai, Jay. Why Over-Apologizing Can Destroy Your Confidence At Work (And How To Avoid It). Forbes. May 4, 2021. Accessed October 18, 2023. https://www.forbes.com/sites/forbescoachescouncil/2021/05/04/why-over-apologizing-can-destroy-your-confidence-at-work-and-how-to-avoid-it. Rettner, Rachael. Study Reveals Why Women Apologize So Much. Live Science. September 27, 2010. Accessed October 18, 2023. https://www.livescience.com/8698-study-reveals-women-apologize.html. Wilding, Melody. How to Stop Over-Apologizing. Psychology Today. October 7, 2021. Accessed October 18, 2023. https://www.psychologytoday.com/us/blog/trust-yourself/202110/how-stop-over-apologizing. Wong, Kristin. No, You Don't Have to Stop Apologizing. The New York Times. April 22, 2019. Accessed October 18, 2023. https://www.nytimes.com/2019/04/22/smarter-living/no-you-dont-have-to-stop-apologizing.html. For Informational Purposes Only All information presented on Easing Anxiety is for informational purposes only, and should never be considered medical or health advice. Withdrawal, tapering, or any change in dosage of benzodiazepines or any other prescription drugs should only be done under the direct supervision of a licensed physician. This article was written by a living, breathing, human person. Please read our site disclaimer for more information.

It's been a couple of weeks since we produced any content here at Easing Anxiety (EA). That includes the monthly Benzo Free Podcast which I typically release the first of each month. My apologies to those of you who may have been looking for the latest from EA. Please believe me, we're not going anywhere. The truth is, I took a couple of weeks to get organized. Doryn is away on vacation and I wanted to spend some time catching up on emails, setting up a project tracking system, and working on infrastructure projects for the website that I've been putting off for some time now. In addition, the Benzodiazepine Action Work Group and the benzo research teams I'm on also keep me quite busy. I've made a lot of progress these past couple of weeks and I'm grateful to have the time to catch up. Our blog posts will resume starting today and we'll continue to produce a minimum of 2-3 each week. As for the podcast, there are a few changes here. I'm skipping the October podcast for now as we revamp our process. Starting soon, there will be two podcasts. The original Benzo Free Podcast will continue, alongside a new podcast more focused on life and anxiety. These will be produced each month, so we will double our podcast production. Also, we'll be adding video back to most of our podcasts and even live stream some of them. This includes a redesign of our studio in addition to several technical enhancements. So, keep your eyes peeled for those coming soon. Well, I'm going to wrap that up here. I just wanted to let you all know that we are still here, and that this short break was necessary to get things headed in the right direction. Doryn will be back in another week or so, but she left me a blog post to send your way while she is gone. Thanks for your patience and support these past several years. You are the heart and soul of EA. Thank you. Please take care of yourself, and I'll see you real soon, D :)

Welcome back to the Easing Anxiety blog series, "What We Learned from the Benzo Survey," where we dive deep into the data from the Benzodiazepine Survey of 2018/2019 to learn more about benzos, BIND, and the individuals who have taken these medications. In our first two posts in this series, we explored age groups, gender, and country. Today, we move past the initial demographics and investigate the types and classes of medication taken. I hope you find this post both informative and enlightening. *** Scroll to the end of this post for details about the survey and research team. *** MEDICATION TYPE As you can see by the data listed below, the most commonly taken medication from the survey was Klonopin/clonazepam. In fact, over half (52.9%) of the respondents had taken clonazepam at one time or another. This was followed by Xanax/alprazolam (41.7%), Ativan/lorazepam (36.1%), and Valium/diazepam (32.1%). It is important to remember that the respondents could select more than one medication, and many did. Question (n=1,207): Which medication did or do you take? Choose all that apply. MEDICATION CLASSES Another way to look at the data above is by the specific classes. The following data represents the number of respondents who reported taking any medication in these designated classes (n=1,207). Benzodiazepines: 1,190 (98.6%) Nonbenzodiazepines (Z-drugs): 247 (20.5%) Anti-psychotics: 167 (13.8%) GABA Analogues: 222 (18.4%) Antidepressants: 558 (46.2%) When comparing the above classes of medication, the one most commonly associated with benzodiazepine use is antidepressants. Of those who took or are still taking benzodiazepines, 46.0% also took antidepressants. This is not unexpected since SSRIs and SNRIs are often prescribed to benzodiazepine users during their taper, or as an adjunctive medication during use. When reviewing individuals who took more than one type of medication, the most common overlap was alprazolam (Xanax) and clonazepam (Klonopin). Of the survey respondents who had taken alprazolam, 255 (20.2%) were also taking, or had taken, clonazepam. In some of these instances, clonazepam may have been prescribed as a substitution benzodiazepine during taper. WHY IS CLONAZEPAM (KLONOPIN) USE SO HIGH? As mentioned earlier, over half (52.9%) of the respondents reported taking Klonopin/clonazepam at some time. The numbers for Xanax/alprazolam (41.7%) and Ativan/lorazepam (36.1%) were lower, even though they are more frequently prescribed in the U.S. Here is an excerpt from our second research paper on the survey where we address this finding: A potentially important finding in the survey was that a disproportionate number of respondents had taken clonazepam [Klonopin]. This was surprising because clonazepam is not the most frequently prescribed benzodiazepine in the United States. In 2019, there were 2.3 million Americans taking clonazepam compared to 3.9 million taking alprazolam and 2.8 million taking lorazepam. The percentage for alprazolam prescribing according to these figures from 2019 is 70% higher than that of clonazepam, and yet clonazepam usage in this survey is 27% higher than alprazolam. — Huff 2023 This leaves us with an interesting question. If alprazolam and lorazepam are prescribed more often, then why is clonazepam usage significantly higher in the survey than these other two? Here is a bit more from the research paper that may provide some insight: These findings mirror claims by benzodiazepine support groups that patients who have taken clonazepam appear to have a higher incidence of enduring symptoms than those who took other benzodiazepines, although little if any research has been published on this topic. Another possible explanation is that until recently, clinicians tended to switch the most severe benzodiazepine users to long-acting clonazepam for detoxification rather than simply tapering the first drug; this is no longer considered the treatment of choice. — Huff 2023 Since the majority of individuals who participated in the survey were struggling with long-term symptoms from benzodiazepine use, the fact that clonazepam was the most widely taken medication is telling. This is the first evidence we have seen which backs up anecdotal observations from the benzo support community regarding a possible link between clonazepam use and a higher incidence of protracted symptomatology, in comparison to other benzodiazepines. I am just one of those individuals who has made this observation. Anywhere from 50% - 75% of the individuals who reach out to me for benzodiazepine support through my podcast (The Benzo Free Podcast) have taken clonazepam, and I have heard similar reports from my fellow benzo organizers and coaches. These anecdotal observations appear to agree with the data above. As mentioned in the above quote, there are other possible explanations for clonazepam's high numbers. Clonazepam was widely used for substitution protocols until more recently, and thus more individuals may have been prescribed this drug for their taper. Also, I took clonazepam for over 12 years and discuss it on my podcast. This fact may attract clonazepam users to my channel more than others, and equally may have attracted me to news about clonazepam more than other types during my research. Regardless if clonazepam use does appear to be linked to a higher rate of protracted symptoms or not, all benzodiazepines can cause long-term effects and I have worked with many individuals dealing with protracted benzodiazepine withdrawal (BIND) who have had no exposure to clonazepam (Klonopin). References Survey papers are listed below. About the Benzodiazepine Survey About the Research The largest survey of its kind, "The Benzodiazepine Survey of 2018/2019" was created and administered by Jane Macoubrie, PhD and Christy Huff, MD. Over 1,600 individuals took the survey, resulting in 1,207 qualified respondents. The survey constituted 20 questions, including demographic inquires. Some of these questions had multiple sub-questions and/or allowed multiple answers. The survey generated three published research papers in scientific journals (as noted below) between April 25, 2022 and June 29, 2023. The research team is still together working on new benzodiazepine-related research projects. Special thanks to the Alliance for Benzodiazepine Best Practices for sponsoring and organizing this research. Published Papers PAPER 1 — April 25, 2022 Finlayson AJ, Macoubrie J, Huff C, Foster DE, Martin PR. Experiences with benzodiazepine use, tapering, and discontinuation: an Internet survey. Therapeutic Advances in Psychopharmacology. 2022;12. doi:10.1177/20451253221082386. https://journals.sagepub.com/doi/full/10.1177/20451253221082386. PAPER 2 — February 6, 2023 Huff C, Finlayson AJR, Foster DE, Martin PR. Enduring neurological sequelae of benzodiazepine use: an Internet survey. Therapeutic Advances in Psychopharmacology. 2023;13. doi:10.1177/20451253221145561. https://journals.sagepub.com/doi/10.1177/20451253221145561. PAPER 3 — June 29, 2023 Ritvo AD, Foster DE, Huff C, Finlayson AJR, Silvernail B, Martin PR. (2023) Long-term consequences of benzodiazepine-induced neurological dysfunction: A survey. PLOS ONE 18(6): e0285584. https://doi.org/10.1371/journal.pone.0285584. Research Team Research Team / Authors (alphabetical) A. J. Reid Finlayson, MD, MMHC — Vanderbilt University Medical Center D E Foster — Benzodiazepine Action Work Group Christy Huff, MD — Benzodiazepine Information Coalition Peter R. Martin, MD, MSc — Vanderbilt University Medical Center Alexis Ritvo, MD, MPH — University of Colorado Anschutz Medical Campus Bernard Silvernail — The Alliance for Benzodiazepine Best Practices Acknowledgements The Alliance for Benzodiazepine Best Practices — Sponsoring Organization Jane Macoubrie, Ph.D. — Survey originator Jo Ann LeQuang — Medical Writer Limitations SOURCE: Experiences with benzodiazepine use, tapering, and discontinuation: an Internet survey This study has several limitations. The study reported on ‘suicidal thoughts’, which can range from fleeting notions of self-harm to passive desperation, preparatory planning, and disinhibition. Suicidal thoughts may be underreported, even in an anonymous online survey, as respondents might hesitate or be embarrassed to report self-destructive thoughts. There was no control group. Much of the survey dealt with symptoms presented in multiple-choice lists, and it is possible that patients may have been suggestible to the list presented, may not have correctly remembered past symptoms, or may incorrectly attribute certain symptoms or feelings to benzodiazepines. We did not account for a nocebo effect. The large number of write-in comments suggests that many respondents felt the survey did not allow them to fully describe the extent of their experiences and emotions. Another limitation of our survey is that it recruited respondents from social media and online sources that deal with benzodiazepine use and withdrawal. Respondents were self-selected, forming a convenience sample that may not represent the population of benzodiazepine users as a whole because visitors may have sought sites such as these specifically because they have experienced problems. Moreover, those who use the Internet for health information tend to be younger, and those who join online support groups for medical conditions tend to be in generally worse health. Our results thus may not be generalizable to the population of all people taking benzodiazepines. Data Analysis A medical statistician produced the initial results of this survey utilizing SAS Software. Subsequent data analysis was performed in greater detail by an experienced data scientist who imported the survey data into a custom SQL Server data model. Customized queries were employed to obtain correlations among the data. In particular, this analysis examined conditions for which benzodiazepines were prescribed and compared them to symptoms and adverse life effects reported by patients who were tapering or had discontinued benzodiazepine use. All analyses were delivered via a structured reporting process and validated against the original SAS reports. The survey was made available online through websites and internet benzodiazepine support groups and general health and wellness groups. The data scientist mentioned above is D E Foster, who is also the author of this blog series and the founder of Easing Anxiety. D has been a member of the Benzodiazepine Survey Research Team since 2019, providing general benzodiazepine knowledge and lived-experience in addition to formal data analysis and reporting. Prior to his withdrawal from benzodiazepines, D worked as a database developer and data scientist for over 25 years. For Informational Purposes Only All information presented on Easing Anxiety is for informational purposes only, and should never be considered medical or health advice. Withdrawal, tapering, or any change in dosage of benzodiazepines or any other prescription drugs should only be done under the direct supervision of a licensed physician. This article was written by a living, breathing, human person. Please read our site disclaimer for more information.

Yesterday, I was in the kitchen and needed to go to the bedroom to get something. After about two steps, I turned back to the kitchen to get something else. Before I was back in the kitchen, I headed to the basement stairs to grab something different. Half-way down the stairs I turned around and walked back to the kitchen. When I arrived, I just stopped and stood there. Baffled. No, this is not an exaggeration. It's also not uncommon for me. If this sounds at all familiar to you, perhaps you might want to read on. The "What If Whirlpool" Indecision and anxiety are intertwined. Those of us who deal with chronic anxiety are often over-thinkers, and over-thinking is the cornerstone of indecision. While thinking through a decision — especially a major decision — is often beneficial; ruminating on a decision for hours on end is not. For those of us who struggle with moderate to severe anxiety, we can get trapped in what I like to call, "the what if whirlpool," and sink further and further into the fear. The fear of what others might think. The fear that we made the wrong decision. And ultimately, the fear that we may not be able to make a decision at all. According to an article in Psych Central, common causes of indecisiveness include fear of failure, perfectionism, people pleasing, overwhelm, lack of confidence, lack of knowledge, mental health disorders, and others. Any one, or combination of the above, may be factors in your diminished ability to choose. So, what can be done? 6 Tips to Help with Indecisiveness Here are some suggestions from a variety of sources. I hope one of them might help: Don't Overthink the Outcomes — We can't predict the future. Therefore, according to a Psychology Today article, "making decisions is usually a crapshoot." While it's useful to have confidence in the decisions you make, it's also important to be aware that you have no control over the outcome of them. In fact, many outcomes have no relation to the decisions you made at all. Let Things Go — As I mentioned above, we have total control over nothing. Once you accept that, and let go of any past or future mistakes, you can start to move forward in life. Make a decision and move on. Find a Balance — Find a balance between trusting your mind and trusting your instincts. Logic nor emotions alone are good leaders. It takes the two working together to find the answers. Pros and Con — This is a common method in our home. If there is a significant decision to be made, my wife and I write down the pros and cons on a sheet of paper. This helps to facilitate objective and sound decision making. Flip a Coin — This is an old trick, but a useful one. If the decision is binary (two choices), flip a coin to decide. The real benefit of this exercise is that it often reveals what you wanted in the first place. Give it a try. Don't Question Your Decisions, Celebrate Them — Once you've made a decision, don't second-guess it. Instead, celebrate it. Recognize your achievement and enjoy the success. This will help build confidence for future decisions. Now, go out there and tackle the world. Start small, if you like — but start, nonetheless. Every step forward is momentum that feeds your future. You got this. Later, D :) References Hallenbeck, H. W., Rodebaugh, T. L., & Thompson, R. J. (2022). Understanding indecisiveness: Dimensionality of two self-report questionnaires and associations with depression and indecision. Psychological Assessment, 34(2), 176–187. https://doi.org/10.1037/pas0001072. Strauss Cohen, Ilene. 7 Tips on How to Kick the Habit of Indecisiveness: Learn how to make better decisions. Psychology Today. November 5, 2017. Accessed August 28, 2023. https://www.psychologytoday.com/us/blog/your-emotional-meter/201711/7-tips-how-kick-the-habit-indecisiveness. Why Am I So Indecisive? 10 Methods That Can Help You Make Decisions. PsychCentral. Accessed August 28, 2023. https://psychcentral.com/health/coping-with-indecision. For Informational Purposes Only All information presented on Easing Anxiety is for informational purposes only, and should never be considered medical or health advice. Withdrawal, tapering, or any change in dosage of benzodiazepines or any other prescription drugs should only be done under the direct supervision of a licensed physician. This article was written by a living, breathing human. Please read our site disclaimer for more information.