NOTICE: This article contains content which may be difficult for some BZAIs. See end of article for info. An article titled, "Cognitive Consequences of Benzodiazepine Use: Is It Worth Losing Our Mind Over?," was recently published in Pharmacy Times. This article was written by researchers affiliated with the Alliance for Benzodiazepine Best Practices and it highlighted the link between long-term benzodiazepine use and cognitive dysfunction. This article's primary focus was a meta-analysis of 13 studies. These studies focused on a variety of cognitive effects that appear to be associated with long-term benzodiazepine use. Here are some highlights from the article: Based on a meta-analysis of 13 studies, the average duration of benzodiazepine use was 9.9 years. Since the FDA recommends short-term use only, this is a significant disconnect. (Stewart 2005) One study concluded that long-term exposure to benzodiazepines "increases the risk of dementia by as much as 78%" (Islam 2016), yet other studies have presented conflicting evidence. "Previous long-term benzodiazepine users experience some degree of improvement in cognitive abilities [after cessation]" (Barker 2005), although "it is not known whether or when cognitive function will return to baseline levels." (Zetsen 2022) Benzodiazepines have been shown to cause impairment to motor coordination, psychomotor speed, verbal reasoning and learning, executive function, sensory processing, episodic memory, concentration, IQ, processing speed, visuospatial and visuomotor abilities, and they can result in delayed response time and an altered perception of self, environment, and relationships. (Neal 2023) Certain populations are at higher risk, "including those taking higher doses, elderly patients, and those using benzodiazepines concomitantly with drugs, alcohol, or anticholinergic psychotropic medications." (Stewart 2005) Much of these findings are consistent with our research recently published in PLOS ONE, which introduces the terminology for benzodiazepine-induced neurological dysfunction, or BIND. Link to complete article: https://www.pharmacytimes.com/view/cognitive-consequences-of-benzodiazepine-use-is-it-worth-losing-our-mind-over- References Barker MJ, Greenwood KM, Jackson M, Crowe SF. An evaluation of persisting cognitive effects after withdrawal from long-term benzodiazepine use. J Int Neuropsychol Soc. 2005 May;11(3):281-9. doi: 10.1017/S1355617705050332. PMID: 15892904. https://pubmed.ncbi.nlm.nih.gov/15892904/. Islam MM, Iqbal U, Walther B, Atique S, Dubey NK, Nguyen PA, Poly TN, Masud JH, Li YJ, Shabbir SA. Benzodiazepine Use and Risk of Dementia in the Elderly Population: A Systematic Review and Meta-Analysis. Neuroepidemiology. 2016;47(3-4):181-191. doi: 10.1159/000454881. Epub 2016 Dec 24. PMID: 28013304. https://pubmed.ncbi.nlm.nih.gov/28013304/. Neal D and Bressi J. "Cognitive Consequences of Benzodiazepine Use: Is it Worth Losing Our Mind Over?" Pharmacy Times. July 6, 2023. Accessed July 7, 2023. https://www.pharmacytimes.com/view/cognitive-consequences-of-benzodiazepine-use-is-it-worth-losing-our-mind-over-. Stewart SA. The effects of benzodiazepines on cognition. J Clin Psychiatry. 2005;66 Suppl 2:9-13. PMID: 15762814. https://www.psychiatrist.com/wp-content/uploads/2021/02/24595_effects-benzodiazepines-cognition.pdf. Zetsen SPG, Schellekens AFA, Paling EP, Kan CC, Kessels RPC. Cognitive Functioning in Long-Term Benzodiazepine Users. Eur Addict Res. 2022;28(5):377-381. doi: 10.1159/000525988. Epub 2022 Aug 30. PMID: 36041417. https://pubmed.ncbi.nlm.nih.gov/36041417/. BZAI Caution This article contains information regarding the long-term effects of benzodiazepines, including cognitive and memory impairment. This information may be distressing to certain benzodiazepine-affected individuals (BZAIs) during acute phases of withdrawal and BIND. It may be wise to avoid exposure during this time.

I've posted a lot lately, but it's all been about BIND and the research paper we just published. I wanted to take today to just touch base and say hi. And perhaps ramble on a bit on a non-sequitur, as I often do. I started working on this anxiety article yesterday morning, and then walked away from it for a while. This is also common for me. Sometimes I never return to the topic, and it stays in my draft folder until I delete it. And sometimes I return to it a bit later, with new focus and energy, and create a post out of it. This time, thankfully, it was the latter. During the time I stepped away, a dear friend called me for some counsel. She was struggling with some fear of an upcoming event, and we connected over the similarity of our struggles. After that conversation, I knew the topic might be useful to others and that I needed to finish it. So, here it is. Laying the Groundwork of Fear A cornerstone of Easing Anxiety and the Benzo Free Podcast has been honesty — from day one. And that often includes sharing much of myself — even my flaws, my failures, and my embarrassments. By doing this, we have connected, and that connection is the heart and soul of what we do here. Since January, I've been dealing with some health difficulties which I shared on occasion with you. In an effort to keep this short — a quest who's goal continues to elude me — I am not going to repeat them in detail here. Suffice it to say, I've had about 15 doctor visits, tests, and procedures since the first of the year. And that brings me to June 23. A couple of weeks ago, I had what I like to call a triple-header procedure — a colonoscopy, endoscopy, and esophageal dilation. The endoscopy was diagnostic for my dysphagia (difficulty swallowing), the esophageal dilation was an attempt to help with that condition, and the colonoscopy was preventive. The good news is that everything turned out pretty good. A few polyps removed, some acid reflux which we knew going in, and some pain for about a week from the dilation. But, all in all, things were better than I had expected. But, that's far from the whole story. That's the "after." What about the "before?" What were things like leading up to the procedure? Fueling the Fear Seven years ago, I visited the gastroenterologist about my stomach distress. I was a year or two off clonazepam (Klonopin), which I had taken for 12 years prior, and I was having some strong benzo belly symptoms. The doctor scheduled me for an endoscopy, and since I had recently turned 50, a colonoscopy too. I didn't like the idea, but I thought it was needed. Well, it didn't take long for me to twist an upcoming medical test into a Greek tragedy. My anxiety was already through-the-roof from the benzo withdrawal and BIND, and adding this upcoming event was the lighter fluid, gasoline, TNT, and nuclear warhead it needed to send me over the edge. In the month leading up to the procedure, I obsessed about every little thing that could go wrong. Trust me, I left no stone unturned. The "what if's" were endless. Here are some examples: What if they find something? Throat Cancer? Colon Cancer? What if they make my throat worse? What if it tears? What if I have a reaction to the anesthesia, and never wake up? What if they want to give me a benzodiazepine? Do I say yes? No? What if they want to give me fentanyl? What would be my reaction to that? What if I screw up the prep? Eat something? Drink something? Forget any part of it? What if I can't go through with it, and have to cancel at the last minute? Another factor, was that I have a tendency to wake up during surgery and medical procedures — something common with gingers, of which I am one. The last time I had an endoscopy, I woke in the middle of the procedure with a large tube down my throat, gagging. It's a memory that has stuck with me, and one I would prefer not to repeat — as you might imagine. And on top of all of this, is the shame — why am I so embarrassingly weak and full of fear? Ah, there's the rub. The eternal threat of the anxious mind. Why am I so weak, when others — millions in this case — do this every year? Why am I lying awake night after night, sleepless, obsessing about something that is as common as having a physical? Why am I so broken? So screwed up? Such a useless and utter loser? It's harsh, I know, and mostly unrealistic —but these are some of the thoughts we have. I had some anxiety before I started taking benzos, but never anything like this. This was extreme. Four days before the procedure, I cancelled it. I couldn't do it. The anxiety was so severe, and my symptoms so elevated, I almost couldn't function. Once I cancelled it, I felt immediate relief. I found a new gastroenterologist, explained my complications, and he was okay postponing it a while. I knew I still needed the procedure at some point, but for now it would have to wait. I never thought it would be seven years, though. While I felt much better immediately after cancelling the procedure, there was another side effect of this whole experience. A very significant side effect. One that I hadn't anticipated. Creating a Fear Event The whole experience of the fear, worry, and eventual cancellation of the procedure created what I like to call a "traumatic anxiety event." The ruminations were so intense, lasting for weeks, that it left its legacy in my psyche. While not formally PTSD, some of the reactions I experienced were quite similar. This dark cloud hung over me for seven years, affecting my reaction to any topic that was even remotely related. A general visit to the doctor, a neighbor diagnosed with cancer, the latest Cologuard commercial — you name it. Even a diet ad for laxatives could set me off. It didn't take much. Anything that would remind me that I I still needed this procedure would send me into an anxiety spiral. I had built the event up to be this mental maniac of misery, who's sole purpose was to scare the hell out of me — and it was quite effective. And I wondered, if I can't handle this, what would I be like if I was actually diagnosed with cancer, or some terminal illness? The irony of the situation is that the anxiety I experienced those seven years was far worse than if I had just had the procedure the first time. At the time, I just couldn't go through with it. My anxiety levels just off of Klonopin after 12 years of use were too severe. But, if only I could have pushed through back then, my life would have been less fearful. And then there's the embarrassment of the whole thing. I'm even feeling pangs of shame as I write this. I'm a 57-year-old man afraid of a very common medical test and procedure. It's ridiculous. I have to admit, I am not proud of being this way. In fact, I've had second thoughts of posting this article right up until I hit "publish." Still, I know that by sharing my experiences, even my most embarrassing experiences, that others' fear may be lessened. And I'm okay with that. Being a Person in Fear I have neurological damage. It's a fact. Long-term prescribed use of a benzodiazepine has reduced the effectiveness of my GABA-A receptors. I can get revved up easily, but I can't calm down like I used to — I just don't have the brakes. And that makes me more susceptible to anxiety from daily stressors and events. This is not a matter of will for me, or for many like me. Whether the cause is genetic, traumatic, environmental, iatrogenic, or something else, some of us just feel more anxiety than others. We're "wired" differently, and it's harder for us to let go of the fearful thoughts. Even though there are tools and techniques we can practice that can help us manage our reactions to these events — and I'll mention a few of these below — they don't eliminate the problem. They just help us ease it a bit. Get it? "...ease it a bit?" "Easing Anxiety?" Yes, that is where the name came from, in case you were wondering. While we rarely can do anything to eliminate the anxiety completely, we can ease it, and that alone can make a huge difference. Easing the Fear So, how did I get through it in the end? Well, I used some visualization and focus techniques. Here are a few that worked for me: LESSEN THE SEVERITY — The first one that helped me was learning to lessen the severity of the upcoming event in my mind. If I was reminded of my upcoming procedure by some external stimuli, and my thoughts started to go there, I'd try and lessen its effect. I'd tell myself that millions of people have this procedure every year, without complications, and that it will be fine. And then I'd immediately go back to what I was doing before, attempting to put it behind me. And sometimes it worked. ANTICIPATE THE SUCCESS — Another technique I used was to anticipate the success after the procedure was over. I would think about how amazing it would be to have this procedure done. After seven years of worry, what would it feel like to have it behind me? It must be amazing. And that positivity would help me get through. BUILD ON SUCCESS — And once we have those successes, we can build on them. In October 2022, I had foot surgery. This event was also fearful for me, although not to the degree of the endoscopy / colonoscopy. Still, that foot surgery, that success, was a building block. Having overcome my fear back in October, gave me a foundation of courage and confidence which helped to push through on this one. Help Others with Their Fear Another technique that I found useful, was to be less selfish. The truth is, anxious people are often selfish. I'm not saying this to put any of us down, it's just that managing our anxiety and trying to control the world around us is a 24/7/365 kind of job. It's overwhelming. Our fear demands that we focus all of our attention on avoiding being triggered. The penalties if we don't, can be quite severe. Purposefully thinking of others can pull us out of our own mind and its misery, at least for a little while. Here's an example. Leading up to my procedure, I'd envision a child. I'd be in a bed at the hospital waiting for them to wheel me in, and next to me was a 5-year boy waiting on the same procedure. The boy is frightened, and I need to be strong for him. I'd imagine what I'd say to him, how I'd soothe his fears. Soon, I actually felt stronger myself, and my fears lessened. I'd also realize how ridiculous some of my fears, and even my behaviors, might have been in context. I'm not a parent, but I'm sure that this is something parents have to do every day. Sometimes we have to be strong for others, and that action can help take our minds off our own problems. This process was perhaps the most successful for me of the ones I've mentioned here. When I'd focus on helping another, my worries seemed small. In case you're wondering, the boy I envisioned was me, as a child. I had my first endoscopy at six-months-old, and my first pre-ulcer at five. Living with Fear Whether you struggle with chronic anxiety, panic attacks, or perhaps your nervous system was damaged by medication, there are techniques that can help. I've only listed a few here, but there are hundreds more. Changing the way we think, even in the slightest degree, is a good first step. By using the above techniques, the week before my procedure was relatively manageable. I'm not proud of my fear leading up to it, but I'm also not ashamed by it. This is me. I have anxiety, and I have to deal with it. And perhaps, by sharing my fears here, others may get on that plane, speak at that seminar, ask the girl for dinner, or even have that medical procedure that's been plaguing them for so long. Perhaps. Take care and be at peace, D :)

Personality changes. Loss of ability. Loss of confidence. Loss of self. These are common in benzo withdrawal and BIND, and yet we rarely talk about them. What does this look like? What are its causes? And most of all, what can we do about it? In today’s episode, we explore the loss of self during benzo withdrawal. We also respond to a question on tinnitus, share a comment on the benefits of nature, and hear a benzo story from New Zealand. Video ID: BFP122 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 01:28 Back from Vacation 03:36 Benzo Work Updates 04:57 Still Have Some Symptoms 07:00 Today’s Format 08:11 MAILBAG 08:17 Benzos and Tinnitus 12:58 Nature and Connection 15:39 BENZO STORY 16:29 Eta’s Mum’s Story / New Zealand 22:04 Medical Communication Failures 25:40 FEATURE 26:59 BIND Refresher 27:43 Our Lives Have Changed 28:29 Benzo Life Effects Data 30:41 Loss of Confidence 35:00 Humility vs. Egoism 35:54 Symptoms that Affect Confidence 38:23 What Can We Do? 38:42 Making Use of the Extra Time 40:35 Finding Acceptance 42:59 Six Tips for Improving Self-Esteem 47:22 MOMENT OF PEACE Resources The following resource links are provided as a courtesy to our listeners. They do not constitute an endorsement by Easing Anxiety of the resource or any recommendations or advice provided therein. — Ackerman, Courtney E. “What Is Self-Confidence? (+9 Proven Ways to Increase It).” Positive Psychology. July 9, 2018. Accessed May 11, 2023. https://positivepsychology.com/self-confidence/. — Ashton, C. Heather. Benzodiazepines: How They Work and How to Withdraw (aka The Ashton Manual). 2002. Accessed April 13, 2016. https://easinganxiety.com/ashton. — Finlayson, AJ Reid, 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. — Foster, D E. Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal. Erie, CO: Denim Mountain Press, 2018. https://www.benzofree.org/book. — 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. — Ravenscraft, Eric. “Practical Ways to Improve Your Confidence (and Why You Should).” New York Times. June 3, 2019. Accessed May 11, 2023. https://www.nytimes.com/2019/06/03/smarter-living/how-to-improve-self-confidence.html. — Tinnitus. Mayo Clinic Patient Care & Health Information. Accessed May 11, 2023. https://www.mayoclinic.org/diseases-conditions/tinnitus/symptoms-causes/syc-20350156. — “Top 10 Tips for Overcoming Low Self-Esteem.” Ditch the Label. September 26, 2022. Accessed May 11, 2023. https://www.ditchthelabel.org/overcoming-low-self-esteem/. 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

Naftal Benisty is the creator and host of the podcast, “Benzo Tired.” A social worker by trade, Naftal’s personal experience with kindling, seizures, and multiple prescriptions for benzodiazepines steered him into the world of benzo advocacy. In our conversation, Naftal shares his benzo story and the reasons he decided to start a podcast. We also talk about seizures, the indefinite hold, BIND, deprescribing guidelines, medical education, remaining positive, and so much more. Video ID: BFP123 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 0:00:00 INTRODUCTION 0:01:06 Feeling Good / Taking a Break 0:02:54 Peer Support Training 0:04:34 Checking in with You 0:08:54 FEATURE: Naftal Benisty 0:13:51 Welcome 0:14:36 A Bit About Naftal 0:16:15 Naftal’s Benzo Story 0:26:32 Benzos and Seizures 0:29:20 Tapering & the Indefinite Hold 0:35:18 How Are You Now? 0:36:18 Starting His Podcast 0:38:29 Making the Podcast Is a Gift 0:41:04 Benefits of Lived Experience 0:43:44 BIND Discovery 0:44:59 Consortium’s Deprescribing Guidelines 0:46:28 U.S. vs. International Benzo Support 0:50:31 Educating Medical Professionals 0:52:08 Are There Good Benzo Uses? 0:53:48 Haeley & Tom Episode 0:56:22 Our Caregivers 0:59:16 Future for Naftal / Podcast 1:00:47 Long COVID and Benzos 1:01:16 How Podcasts Help 1:03:48 Balancing Honesty and Positivity 1:06:09 Doing Great Work 1:06:58 One Piece of Advice 1:07:17 Deprescribing Guidelines 1:08:57 Shane Kenny’s Movie 1:09:20 Final Words 1:10:50 CLOSING Resources The following resource links are provided as a courtesy to our listeners. They do not constitute an endorsement by Easing Anxiety of the resource or any recommendations or advice provided therein. — Benzo Tired on Spotify: https://open.spotify.com/show/7HHdbrsbTpMMmlrL9TCWfi — Benzo Tired: Haely & Tom Episode: https://open.spotify.com/episode/1VTFkXLVDrMVrHdHiaoMaV?si=P5_pecyKSyap3iSweKPwsg — BAWG Documentation (scroll down to see “projects”): https://benzoaction.org — Deprescribing Guidelines from BAWG: https://corxconsortium.org/wp-content/uploads/Benzo-Deprescribing.pdf — BIND Description: https://easinganxiety.com/BIND 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

Join the Benzodiazepine Survey Research Team for a lively roundtable discussion about their research, the findings from the survey, and their latest paper which formally introduces the term benzodiazepine-induced neurological dysfunction, or BIND. Benzodiazepine use and discontinuation are associated with nervous system injury and negative life effects that continue after discontinuation, according to the article “Long-term consequences of benzodiazepine-induced neurological dysfunction: A survey” published June 29, 2023, in the open access journal PLOS ONE. The research team in attendance includes A. J. Reid Finlayson, MD, D E Foster, BA, Christy Huff, MD, Peter R. Martin, MD, MSc, and Alexis D. Ritvo, MD, MPH, along with moderator Angela Peacock, MSW. Video ID: BFP124 Watch on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:41 Introductions (Peacock) 06:02 Where It All Started (Huff) 07:27 Intro to the 3rd Paper (Ritvo) 09:15 Recognizing BIND Differentiation (Foster) 09:51 Is Withdrawal and BIND Different? (Martin) 12:00 Limitations / More Research Needed (Finlayson) 13:32 Delphic Process for Determining BIND (Ritvo) 16:23 Appropriateness of the Term BIND (Finlayson) 16:44 BIND Definition (Ritvo) 17:18 Neuroadaptation & Neurotoxicity (Martin) 20:40 Adverse Life Events (Ritvo) 22:22 What’s Next for the Team? (Martin) 24:45 What About Other Psych Drugs? (Ritvo) 28:12 Any New Research Projects? (Foster) 28:44 Narrative Study of Benzo Buddies (Huff) 29:22 Scoping Literature Review on Long-Term Benzo Effects (Ritvo) 30:35 Overuse, Effectiveness, & Mental Health (Finlayson) 32:17 Toxicity of Benzodiazepines / Patient Resistance (Martin) 34:54 Confusing for Doctors Too / Never Realized How Toxic Benzos Are (Martin) 36:11 Most Symptoms Are New (Martin) 37:44 Large Data Analysis (Finlayson) 38:04 Any Research on Actual Neurology / Physiology (Martin) 38:55 Important to Narrow Down Symptoms of BIND (Finlayson) 39:17 Long Term Effects of Benzos & Other Psych Drugs (Finlayson) 41:31 Neurotoxicity & Hope / People Do Heal (Foster) 42:41 People Do Heal / She Is Healed (Huff) 43:18 Connections with Others/ Anesthetize Our Limbic System (Finlayson) 45:16 It’s Hard on Doctors Too / Pathologize Life Problems (Martin) 49:40 Marathon Not a Sprint (Ritvo) 51:47 That’s a Wrap (Peacock) 52:22 Acknowledgments (Foster) Resources The following resource links are provided as a courtesy to our listeners. They do not constitute an endorsement by Easing Anxiety of the resource or any recommendations or advice provided therein. NEW PUBLICATION (3rd Paper / Focus of Roundtable) — Ritvo A, Foster DE, Finlayson R, Silvernail B, Martin P. Long-term consequences of benzodiazepine-induced neurological dysfunction: A Survey. PLOS ONE. June 29, 2023. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0285584. OTHER PUBLICATIONS ON THE BENZODIAZPINE SURVEY OF 2018/2019 — Reid 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. — 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. BIND INFOMORMATION — BIND Definition (The Alliance for Benzodiazepine Best Practices) — https://benzoreform.org/BIND — Basics of BIND (Easing Anxiety) — https://easinganxiety.com/BIND BENZODIAZEPINE RESOURCES — The Alliance for Benzodiazepine Best Practices — https://benzoreform.org — Benzodiazepine Information Coalition (BIC) — https://benzoinfo.com — Easing Anxiety (The Benzo Free Podcast) — https://easinganxiety.com — The Benzodiazepine Action Work Group (BAWG) — 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. PRODUCTION Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2023 Denim Mountain Press – All Rights Reserved

A recent tweet from Benzodiazepine Information Coalition (BIC) brought my attention to an excellent article on fluoroquinolones (quinolones). It was a 2017 post by Brad Verret titled, "Hidden Dangers Of Fluoroquinolone Antibiotics In The Benzodiazepine-Dependent Population", and it's well worth the read. In my post today, I am going to highlight the basics on this topic in addition to sharing a few words about my own personal experience. But, if you want to learn more about the science and how quinolones affect benzo-dependent indivduals, please read Brad's article. Sadly, Brad passed away in 2017. But thankfully, his work lives on helping thousands that follow. Thank you, Brad. And thanks to BIC, for their relentless work educating the benzo community. NOTE: This article is for informational purposes only, and should never be considered medical advice. Please work with your doctor if you are concerned about any medication. Fluoroquinolones Fluoroquinolones (or quinolones) are a class of broad-spectrum antibiotics commonly used to treat bacterial infections. They include ciprofloxacin (Cipro), gemifloxacin (Factive), levofloxacin (Levaquin), moxifloxacin (Avelox), and ofloxacin (Floxin). Their use is increasing worldwide and prescribed for a number of medical conditions, despite frequent warnings and cautions. Quinolone Dangers Those of us who have experienced iatrogenic injury from a particular medication sometimes develop specific terms for the harm done. In the benzodiazepine community, we have benzo belly, benzo brain, benzo burn, and many others. But, benzos are not unique in this etymological endeavor. Patients who have suffered serious effects from other medications such as antidepressants, pain killers, and yes, quinolones, have created their own terms too. "Floxing," or being "floxed," refers to an adverse reaction to quinolones. According to an article from the North Carolina Medical Society, these drugs have been "connected to a bewildering array of serious health issues — from peripheral neuropathy to aortic rupture." And also similar to benzodiazepines, the FDA has taken notice. In 2016, the U.S. Food and Drug Administration (FDA) updated their boxed warning on fluoroquinolones cautioning about "their association with disabling and potentially permanent side effects," and recommended limiting their use in patients. The side effects can occur hours to weeks after exposure "and may potentially be permanent." And this was not the first warning. In July 2008, the FDA issued a boxed warning for quinolones regarding the increased risk of tendinitis and tendon rupture. In 2011, they added the risk of worsening symptoms for those with myasthenia gravis. And, an update in 2013 cautioned about the potential for irreversible peripheral neuropathy (serious nerve damage). Chemically speaking, the mechanism of action of the fluoroquinolones closely mirrors that of certain chemotherapy drugs, so it is rather unsettling that these powerful agents are sometimes prescribed for relatively benign infections that would probably resolve on their own or with a milder drug. — Brad Verret According to Verret, this class of drugs are "neurologically active at commonly prescribed dosages" and they are capable of binding to GABA-A receptors in the brain, spinal cord, and peripheral nervous system. Other possible side effects cautioned by the FDA include ruptures or tears in the aorta, significant drops in blood sugar levels, ruptured tendons, pain, "pins and needles" sensations, depression, anxiety, and suicidal thoughts. Some of these side effects appear to be permanent. Benzos and Quinolones Quinolones are also a frequent subject of discussion in the benzo community — a discussion that has been going on for some time. According to Ashton Manual Supplement from April 2011, C. Heather Ashton stated the following: "Antibiotics for some reason sometimes seem to aggravate withdrawal symptoms. However, one class of antibiotics, the quinolones, actually displace benzodiazepines from their binding sites on GABA-receptors. These can precipitate acute withdrawal in people taking or tapering from benzodiazepines. It may be necessary to take antibiotics during benzodiazepine withdrawal, but if possible the quinolones should be avoided." The quinolones affect the same GABA-A receptors as benzodiazepines and can intensify withdrawal symptoms. In fact, quinolones have GABA antagonistic effects and have been found to displace benzodiazepines from benzodiazepine receptor sites in the body. Fluoroquinolones should be contraindicated with chronic benzodiazepine exposure in nearly every scenario, including nonmedical benzodiazepine use. — Brad Verret My Experience with Fluoroquinolones I quite often feel like a broken record on Easing Anxiety and on the podcast. So many of the questions and scenarios I am asked about are ones I also have direct experience with. Unfortunately, that includes quinolones, as I described in detail in my book, "Benzo Free." In brief, I was prescribed Ciprofloxacin (Cipro), a fluoroquinolone, for ongoing groin and abdominal pain during my recovery from benzodiazepines. The urologist misdiagnosed "benzodiazepine-induced pelvic floor dysfunction" as prostatitis — a common misdiagnosis. Even though I had read the Ashton manual in full, I didn't remember the warning about this class of drugs — and I took the medication as prescribed. Considering what I know now, it is hard for me to believe that this prescription isn't a factor in my protracted state of benzodiazepine-induced neurological dysfunction (BIND). I'll probably never know how many of my lingering symptoms are caused directly by my 12 years on clonazepam (Klonopin) vs. the added influence of outlying factors such as quinolone use during withdrawal — but I do wish that I had paid more attention to the cautions of Ashton and the benzo community when I first started out. Takeaways The primary takeaway from this article should be this: Educate yourself. While we will always recommend here at Easing Anxiety to work with your doctor, and never to discontinue any medication without medical supervision — we also know that doctors are not flawless. For those of us injured by benzodiazepines, this has become abundantly clear. All doctors should be aware that prescribing a fluoroquinolone to a benzodiazepine-dependent individual carries a serious risk for disability which could potentially be permanent. It is equally important that benzodiazepine-dependent individuals become aware of this interaction so that they can better advocate for themselves. — Brad Verret I like to think of the relationship with your doctor as one of a partnership. You don't know everything, your doctor doesn't know everything, but together you can make some very wise decisions. And if you have a concern about a prescription or treatment, ask questions. And if you are still concerned, it is your right to get a second, or even third opinion. It's your health, and you have a say in what happens to you. So, when it comes to quinolones — use caution. Work with your doctor and find a solution that is best for you. Take care. References Aldridge, Randy. "Do You Know What 'Floxing' Is? Could It Be Deadly To Your Patients?" North Carolina Medical Society. April 11, 2023. Accessed June 27, 2023. https://ncmedsoc.org/do-you-know-what-floxing-is-could-it-be-deadly-to-your-patients/. Ashton, C. Heather. “Benzodiazepines: How They Work and How to Withdraw (aka The Ashton Manual).” 2002. Accessed April 13, 2016. https://easinganxiety.com/ashton. Baggio D, Ananda-Rajah MR. Fluoroquinolone antibiotics and adverse events. Aust Prescr. 2021 Oct;44(5):161-164. doi: 10.18773/austprescr.2021.035. Epub 2021 Oct 1. PMID: 34728881; PMCID: PMC8542490. Fluoroquinolones: Safety, Risks, and Side Effects. WebMD. April 27, 2023. Accessed June 27, 2023. https://www.webmd.com/cold-and-flu/fluoroquinolones-safety-risks. Foster, D E. “Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal.” Erie, CO: Denim Mountain Press, 2018. https://www.benzofree.org/book. Verret, Brad. Hidden Dangers Of Fluoroquinolone Antibiotics In The Benzodiazepine-Dependent Population. Benzodiazepine Information Coalition. October 12, 2017. Accessed June 27, 2023. https://www.benzoinfo.com/2017/10/12/hidden-dangers-of-fluoroquinolone-antibiotics-in-the-benzodiazepine-dependent-population. Disclaimer This post is for informational purposes only, and should never be considered medical advice. If you have any concerns with medication you have been prescribed, please notify and work with your doctor on alternatives. Never disregard or delay in seeking medical advice. Please view our complete disclaimer for more information.

This is my fourth attempt at writing this blog. The other three sit in my draft folder — perhaps to be finished another day. Each time I'd start writing with a simple concept in mind, then I look back and I have this half-completed novella on a completely different topic. And I don't know where to go from there. And I try again. Not this time. I'm just going to write. Whatever I come up with is what I will release. No re-writing. Maybe just add a few graphics at the end to give it some color. I doubt it will be my best, hopefully it's not my worst, and yet, it's me, where I am now, and that's okay. Let's see what happens. Anxiety and Indecision 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. Whether it's trying to write a blog post, or grab something from the bedroom or basement, my brain has not been operating at peak performance lately. Part of this is emotionally driven. I've had this pressure slowly rising up in my chest all week. It's a combination of fear, overwhelm, and dread. It's not the first time I've had this by far, but that familiarity doesn't lessen its effects. I have an upcoming event I am not looking forward to, and that clouds everything else in my life right now. Even when something good happens, I have a tendency to block it. It's an old pattern for me. I unconsciously tell myself, "not now. I can't feel good now. How can I feel good when something bad is coming?" And the good feeling wanes. I'm not a whole lot of fun to be around like this, and I wish I wasn't this way most of the time. But sometimes, it's where I'm at, and I have to accept it as it is. Handling Emotions I think many of you can relate to this. We've all faced adversity in our lives, and we've all had to find ways to overcome it. I'm no exception to that rule. When our emotions overwhelm us, we have to decide how we are going to respond. Do we push them aside and hope that they won't return? That was my method for many years, and well, it hasn't worked out too well. Or, do we deal with them at the time and take the bad with the good? While that seems a lot more logical, it's rarely the path we tread. Perhaps you're dealing with something similar. Perhaps it's boarding an airplane for the first time in years, or confronting a perceived enemy face-to-face. Maybe it's an upcoming social gathering, public speech, medical test, or college exam. Maybe it's just leaving the house for the first time in two weeks. The cause is irrelevant. The effects are anything but. How we deal with our emotions matters. We can't always deal with them in the moment, but we also can't shove them aside and assume they will never return. Finding healthy ways to process them is essential. Summing It All Up Perhaps this was all gobbledy-gook. I wouldn't be surprised. I liken it to a consciousness stream with no direction. Just open my mind's door, and let it flow. Then again, perhaps there was a touch of wisdom somewhere inside there. Who knows. One of the key things I've learned throughout my past decade recovering from benzo withdrawal and BIND, is to just be me. I am me. Warts and all, as I often say on my podcast. And I will never be anybody else. Comparisons lead to disillusion, which leads to depression. Yes, we can improve ourselves in many ways, and we should try when possible. But, many aspects of ourselves will never change. And learning to accept, and even like, those aspects of ourselves is key to a better life. Our emotions are part of us. An important part. An essential part. Even the ones that don't feel so good. We may not want to make major decisions based on them, but we still need to feel them. At some point, we have to give our emotions the attention they crave. Process them. And let them pass in a healthy manner. Well, that's what I had to say — I guess. I know this post sounds a bit negative. It wasn't my intention when Is started to write it. I'm doing okay, actually. I'm going to push through this upcoming event and I know I'll feel better on the other side. I'm just very introspective today and perhaps it showed. Thanks for your patience. take care, D :)

On June 9th, I joined Angela Peacock, of APeacock Consulting, for a Facebook Live event. It was a true delight and we discussed so many different topics related to benzodiazepines, psychiatric medication, recovery, BIND, coaching, anxiety, support, and much, much more. The video is now available on Angie's YouTube channel and you can view it below. I hope you'll check it out, and thanks to Angie for inviting me to be a guest on her channel. To learn more about Angela Peacock, please visit her website at https://www.apeacockconsulting.com. You can also listen to Angela's guest appearance on The Benzo Free Podcast back in 2020 for the release of the film, "Medicating Normal." Watch on YouTube... Link to the video on YouTube: https://youtu.be/6-BLK6rRQ9A Background D E Foster ("D") is founder of the support site Easing Anxiety, host of The Benzo Free Podcast, and co-chair and founding member of the Benzodiazepine Action Work Group at the Colorado Consortium for Prescription Drug Abuse Prevention. He is a published author on multiple research papers and a global advocate for anxiety and benzodiazepine awareness, education, and support. In 2002, D was prescribed clonazepam (Klonopin) by his primary care physician and he took the medication for 12 years without warning. His withdrawal experience was extreme and became the foundation for his book, Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal. D is now eight-years benzo-free, still deals with the lingering effects of BIND (benzodiazepine-induced neurological dysfunction), and spends most of his time working in the benzo community. More details: https://easinganxiety.com/defoster ABOUT EASING ANXIETY Easing Anxiety is an information and support site for individuals dealing with the complications of anxiety and/or anxiety medications such as benzodiazepines (Xanax, Ativan, Klonopin, Valium) and Z-drugs (Ambien, Lunesta, Sonata). We are home of the Benzo Free Podcast and a vast library of support videos, articles, stories, resources, and more. Visit us at www.easinganxiety.com Other Guests in the Series Kevin Kirk: “Active Recovery - Driving, Facing Fears, & Learning How to Work w/ Your Symptoms” — Friday, June 16th @ 12PM EDT Emma Saunders: “Creating to Make Sense & Bring Awareness to Psychiatric Drug Withdrawal” — Friday, June 23rd @ 12PM EDT Michelle Fuchs: “Suffering, Surviving, & Finding Our Paths to Recovery” — Friday, June 30th @ 12:30PM EDT

Angela Peacock, of APeacock Consulting, has graciously invited me to join her for a Facebook Live event tomorrow morning (June 9th, 11:00am ET) as part of a lived-experience series she is producing. We will discuss an assortment of topics including benzodiazepines, BIND, research, advocacy, coaching/consulting, and much more. To learn more about Angela Peacock, please visit her website at https://www.apeacockconsulting.com. You can also listen to Angela's guest appearance on The Benzo Free Podcast back in 2020 for the release of the film, "Medicating Normal." How to view the event: RSVP to see the event live here. If you miss the live conversation, you can also check it out on Angela's YouTube Channel after the event. I've included her blog invitation below. D E Foster ("D") is founder of the support site Easing Anxiety, host of The Benzo Free Podcast, and co-chair and founding member of the Benzodiazepine Action Work Group at the Colorado Consortium for Prescription Drug Abuse Prevention. He is a published author on multiple research papers and a global advocate for anxiety and benzodiazepine awareness, education, and support. In 2002, D was prescribed clonazepam (Klonopin) by his primary care physician and he took the medication for 12 years without warning. His withdrawal experience was extreme and became the foundation for his book, Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal. D is now eight-years benzo-free, still deals with the lingering effects of BIND (benzodiazepine-induced neurological dysfunction), and spends most of his time working in the benzo community. More details: https://easinganxiety.com/defoster ABOUT EASING ANXIETY Easing Anxiety is an information and support site for individuals dealing with the complications of anxiety and/or anxiety medications such as benzodiazepines (Xanax, Ativan, Klonopin, Valium) and Z-drugs (Ambien, Lunesta, Sonata). We are home of the Benzo Free Podcast and a vast library of support videos, articles, stories, resources, and more. Visit us at www.easinganxiety.com Other Guests in the Series Kevin Kirk: “Active Recovery - Driving, Facing Fears, & Learning How to Work w/ Your Symptoms” — Friday, June 16th @ 12PM EDT Emma Saunders: “Creating to Make Sense & Bring Awareness to Psychiatric Drug Withdrawal” — Friday, June 23rd @ 12PM EDT Michelle Fuchs: “Suffering, Surviving, & Finding Our Paths to Recovery” — Friday, June 30th @ 12:30PM EDT

It's been unusually wet in Colorado for the past few months. And this morning, I decided to take full advantage of it. My wife slept in, it was a bit wet to take my morning walk, and even though I had tons of work on my desk — including a new interview to edit for the podcast — I decided to just stop for bit. A little "self care," you might say. As you can see above, I headed out to our covered patio, turned on the fire pit, and enjoyed the sound of the constant rain. Yes, those are my feet in the picture — nice a toasty from the warmth of the fire. For about an hour, I just soaked it all in. Few things relax me more than the sound of the rain. I did a little meditation. A little thinking. A little watching the squirrel hop along the top of the fence. And a little bit of just letting things be. No agenda. No pressure. No stress. What a way to start the day. You Deserve a Break Today If you know that reference ("You Deserve a Break Today"), you might have just had a sudden urge for a cheeseburger, or a sausage biscuit. You might also be a little closer to my age than you'd like to admit. Still, it's a great message. We are all busy. Too busy. I know this because I have a Ph.D. in feeling overwhelmed and busy. But, I'm working on changing that. The truth is — even though most of us don't like to admit it — being busy is more about perception than about reality. Life is what we make of it. Taking time for yourself, taking time to relax, taking time to reset, is a choice. I have a crazy week ahead of me with doctor appointments, research team meetings, training development, website development, and two live podcast events to produce. And yet this morning, I took an hour to spend by myself, on the patio, watching a squirrel in the rain. And it was probably the smartest thing I'll do all week. We are human, we get busy, and we burn out. The work will always be there. If you don't make time to take time for yourself, your body and brain will find a way to force you to do it eventually. And trust me, you won't like their methods. And your family and colleagues will appreciate it too. We are better people to be around, happier people, more relaxed people, when we take some time for ourselves. Today, if you do nothing else, take 30 minutes for yourself to sit and watch the rain, or take a walk, or meditate, or play with a pet, or whatever helps you reset yourself. And maybe, if you're really crazy, you might do it again tomorrow. Thanks for taking this break with me, Talk with you soon, D :)

Delilah backs out of the driveway and waves goodbye to her parents. High school is over, the goodbyes have ended, and the only thing that stands between her and college is a five hour drive. She now has some free time. Plenty of time. Too much time. Radio is her only distraction, but it's not enough. And the thoughts begin. So many new people. So many new experiences. So many new fears. The "what if" scenarios cycle in her head like a military drill. What if she chose the wrong major? What if she fails her first classes? What if her roommate hates her and she can't find any friends? What if she gets sick so far from home? What if she can't get a job after graduation and can't pay back her loans? So much time, so many fears. College is going to be a complete and utter disaster — she is sure of it — and no one can convince her otherwise. The one adventure that Delilah had dreamed about her entire life — now fills her with fear. The Evolution of Anxiety Delilah's story is familiar to many of us. Life is overwhelming. Period. No caveats. No conditions. Unless you're a monk, or nun, or hermit, or someone completely isolated from the outside world — modern life will overtake you like a Sherman tank. And how do we respond to it? Well, if you're anything like Delilah, with a five-alarm blaze of stress and anxiety. It sucks. But, it wasn't always that way. There was a day when a human being's primary concern was simply, not to get eaten. If we made it through the day alive, it was a good day. Survival occupied much of our thought. We didn't have time to worry about "lesser things." It was simpler times. Not better, just simpler. If we could eat, sleep, and reproduce — life was good. Then came language. Societies. Laws. Currency. Businesses. Buildings. Computers. MTV. Social Media. The Kardashians. And Toaster Strudel (I may have been hungry when I wrote this). Life got better in many, many ways. But simpler? I don't think so. In the past, changes in the ancient world affected our evolution slowly. Very, very slowly. About a million years appears to be the best guess. While some "rapid evolution" has taken place over shorter periods of time, these changes are rarely sustained throughout human history. True, lasting evolutionary change takes a very long time. But the world around us, the world we created, it doesn't have the same degree of patience. Comparatively speaking, our technological and societal changes happen at lightening speed. We try and adapt — with some success — but the gap continues to widen. While our physical and behavioral traits remain very similar to those of hunter/gatherer days, our society is ages ahead in some futuristic Brave New World. And there are few places where this gap is more obvious, then in our reaction to stress and anxiety. In particular, fight-or-flight. Fight-or-Flight Response — Excerpt from "Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal" The fight-or-flight response is a physiological response to perceived danger. This process prepares the body for either fighting or fleeing. When triggered, the body releases a cascade of epinephrine, norepinephrine, estrogen, testosterone, dopamine, and other stress hormones. These trigger reactions in the body including increased heart rate, breathing rate, muscle tension, and an increase in oxygenated blood to the larger muscle groups. Now the body is prepared. It's prepared to survive. The only problem is, we don't experience true risk-of-life situations as much as we used to. The amygdala part of our brains, which triggers this fight-or-flight response, can't always identify a real threat from a perceived threat. And this response is often triggered when we really don't need it. When the human race was in its infancy, our lives were simpler — but also more dangerous. We spent most of our days seeking food, water, shelter, and warmth. We also spent time eluding danger. But things have changed. Few of us must face off a wild hippo just to get to the office in the morning. Even in our modern world today, anxiety is still a regular part of life. You might have felt it when that car almost hit you on 25th Street. Or perhaps when you wanted to ask that boy out to the dance. Or maybe when you were in the waiting room for your first acting audition or when that sudden turbulence hit mid-flight somewhere over Ohio. We experience some level of anxiety every day. For most people, it's a normal part of life, and it doesn't cause any long-term complications. It becomes a problem when it becomes excessive. It becomes a problem when it becomes chronic, when it interferes with a healthy life or keeps you from doing things you want to do. For some, anxiety includes excessive worry, insomnia, chronic nervousness, panic attacks, stomach distress, muscle tics and tremors, heart palpitations, hot and cold flushes, depression, and even suicidal ideation. For some, anxiety is a life-altering condition. One, from which, they want nothing more than to escape. Anxiety kills relatively few people, but many more would welcome death as an alternative to the paralysis and suffering resulting from anxiety in its severest forms. — David H. Barlow, Anxiety and Its Disorders (2002) What Can We Do? Delilah wants to escape, but doesn't know how. She can't directly change her physiology. She can't just think "stop releasing the neurochemicals that make me anxious," and expect everything to be better. We wish it worked that way, but wishing doesn't make it so. She can't isolate herself entirely from the outside world. Many have tried this — and while it may have a few short-term benefits, it is far from a realistic solution. She can't take anxiety medications like Xanax, Ativan, Valium, and Klonopin and expect her problem to improve. Most people who have visited our site know that these cause far more problems than they cure (visit our website for more info). But, there are many options that do work — and have been proven to do so. She can learn proven anxiety management tools and techniques. She can take up mindfulness, meditation, or yoga. Or try breathing exercises and spend time in nature with the animals. She can exercise, eat healthy, visit a therapist, or explore a daily practice of gratitudes. The list is endless. Now, most of these do take work. There are no easy fixes here. But still, every little bit does help. And eventually, the little bits add up. There is one more thing, though. One more tool that I forgot to mention. And that is the technique of changing the story you tell yourself. Changing the Story Jess is driving down the highway — the same highway as Delilah. She is also heading to her first day at college. New people, new events, all the same stuff awaits her as Delilah. But, there is one significant different between the two. Jess is smiling — arm out the window, head bobbing to the music, her jet black hair blowing in the wind. To look at her, you'd think she doesn't have a care in the world. She does care, though. She has some of the same fears and worries about college as Delilah. The difference between the two, are the stories they tell themselves. The core of Jess's story is excitement. The core of Delilah's, is fear. "We are what we think." — Buddha Jess's story is one of adventure. She is still as clueless as Delilah about what lies ahead, and yet she is eager to find out what happens. There will be some failures, but there will also be successes. There will be some painful relationships, but there will also be new loves and friendships. But most of all, it's something new, and she can't wait to experience it. Unfortunately, this way of thinking is foreign to Delilah. How can she be excited about something, when so many things could go wrong? Her mind is filled with chronic anxiety, ruminations, obsessive thinking, and looping thoughts. When something happens in her life, she jumps to the worst case scenario, and her fears overwhelm her. It's not really her fault. Perhaps it was genetics, perhaps it was her childhood, perhaps it was the result of brain injury or medication. Or more likely, perhaps it is a combination of all the above. It may not be her fault — but it is her responsibility. No one else is going to change Delilah's story — but Delilah. Most anxiety stems from self-fabricated stories based on speculation and assumption. We tell ourselves fictional stories about the people in our lives or the circumstances that befall us. We do it all the time. Seldom do we notice what we're doing. Even more rarely do we see the connection between our incorrect assumptions about others and our internal anxiety level. — R. Scott Gornto, Psychology Today Changing her thoughts, her story, is not going to be easy. But, she can change. Delilah can modify the messages she tells herself. She can tear down the false assumptions she has focused on, and replace them with more optimistic, more realistic thoughts. And it doesn't have to be some massive change. In fact, it's better to start small. The first step in this process is simply learning to notice your internal messages and emotions. Here are eight tips from a Psychology Today article titled, "The Anxious Stories We Tell Ourselves." Please visit the article for more background and information. 8 Tips to Help Change the Story You Tell Yourself Notice your body and emotions Breathe deeply Connect with your environment Control what you can control Let go of what you can't control Talk to yourself in a positive manner Do something life-giving in the moment Repeat steps 1 through 7 as necessary Delilah Arrives at College Now, I know I couldn't end this article without telling you what happened to Delilah. So, here it goes. A tear sliding down her cheek, Delilah stands at the closed door of her dorm room staring at the door knob — frozen. It's been almost five minutes now. She is seconds from turning around and driving back home. All her fears were correct — she can't handle this. Then she hears a soft voice next to her, "It's just a door." She turns to see a woman with jet black hair and the warmest smile she has seen in years. It's her new roommate — Jess. Delilah grins quietly, wipes away her tears, and turns the knob. Yes, this story may be a bit campy. And yes, it is quite predictable. And yet, it still made me feel warm inside as I wrote it. I can't help it — I'm an old sap. I don't really know what happened to Delilah at college — since she only exists in my mind. But, I like to think that with time, with the help of a good friend, and with some therapy and a little guidance, that she thrived. I like to think that, because I have seen it time and time again. Life moves fast. Too fast. And many of us can't keep up. And we find ourselves trapped in our own minds occupied by nothing other than worry and fear. But, it's not hopeless. Not by a long shot. Anxiety is a loop. It's a vicious cycle. Stress causes anxiety which causes symptoms and pain and fear which causes stress which causes anxiety which... get the picture? But that cycle also works in reverse. Easing stress eases anxiety which eases symptoms and pain and fear, etc., etc. Next time the looping thoughts start, step back. Observe the voices in your head and see where they are taking you. Then edit your story, just a bit. Change it up. Turn a horror flick into an adventure pic. You wrote the movie in your head, and only you can change the ending. Try it out. You're worth it. See ya next time. References Barlow, David. Anxiety and Its Disorders. 2nd ed. New York: The Guilford Press, 2002. Challenging the Negative Stories We Tell Ourselves. PsychCentral. Accessed May 31, 2023. https://psychcentral.com/blog/challenging-the-negative-stories-we-tell-ourselves. Foster, D E. Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal. Erie, CO: Denim Mountain Press, 2018. https://www.benzofree.org/book. Gornto, R. Scott. The Anxious Stories We Tell Ourselves. Psychology Today. July 15, 2015. Accessed May 31, 2023. https://www.psychologytoday.com/us/blog/the-stories-we-tell-ourselves/201507/the-anxious-stories-we-tell-ourselves. Lawton, Graham. "How long does evolution take? It happens on two different timescales." New Scientist. June 15, 2022. Accessed May 29, 2023. https://www.newscientist.com/article/mg25433910-900-how-long-does-evolution-take-it-happens-on-two-different-timescales/. Uyeda, Josef. Lasting evolutionary change takes about one million years. Oregon State University. August 22, 2011. Accessed May 29 2023. https://today.oregonstate.edu/archives/2011/aug/lasting-evolutionary-change-takes-about-one-million-years. Disclaimer This post is for informational purposes only, and should never be considered medical or professional advice of any kind. Please visit our disclaimer page for more info.

Have you ever heard of “benzo belly?” How about abdominal distension? The gut-brain connection? Since our digestive and central nervous systems are so closely linked, our gut can take a big hit during benzodiazepine withdrawal. In today’s episode, we’ll explore the symptoms of the gut and reveal some of their causes. We also have a benzo story from Switzerland which spans 44 years, have some great feedback in our mailbag, and highlight Benzodiazepine Information Coalition and the work they do. Video ID: BFP011 Listen to the Podcast The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 Introduction 08:27 Mailbag 18:51 Benzo News 20:35 Benzo Spotlight 23:00 Benzo Story 34:33 Benzo Belly: Our Gut in Withdrawal 51:23 Closing Resources The following resource links are provided as a courtesy to our listeners. They do not constitute an endorsement by Easing Anxiety of the resource or any recommendations or advice provided therein. MAILBAG NEW TO BENZO COMMUNITY / RESOURCES World Benzodiazepine Awareness Day (W-BAD) Benzodiazepine Information Coalition (BIC) The Withdrawal Project at The Inner Compass CIPRO AND QUINOLONES The Ashton Manual NEJM Journal Watch: Adverse Effects of Fluorquinolones: Where Do We Stand? FDA Drug Safety Communication: FDA updates warnings for oral and injectable fluoroquinolone antibiotics due to disabling side effects FDA Drug Safety Communication: FDA warns about increased risk of ruptures or tears in aorta blood vessel with fluoroquinolone antibiotics in certain patients BIC: “Hidden Dangers of Fluoroquinolone Antibiotics in the Benzodiazepine-Dependent Population” by Brad Verret BENZO NEWS Benzo Free Blog Post: “Happy World Happiness Day” Benzo Free Blog Post: “Welcome to the Benzo Community” Benzo Free Facebook Page BENZO SPOTLIGHT Benzodiazepine Information Coalition (BIC) BENZO BELLY: Our Gut in Withdrawal The Ashton Manual Introduction In today’s intro, we opened with the latest stats from the podcast, including 1,300 downloads in 33 separate countries. Then I shared about personal experiences with the flood of returning emotions which so many of us experience. Mailbag This is where we share questions and comments which were discussed: FOLLOW-UP: Welcoming help in identifying resources This was a follow-up to a comment from Juerg in Switzerland last week who was seeking German-speaking resources for his wife. W-BAD had responded with some ideas and I encouraged others to let us know what else we don’t know. FOLLOW-UP: Cipro and Quinolones I reminded the listeners of the dangers of taking quinolone antibiotics while on benzos or during withdrawal. COMMENT: Addiction vs. Dependence Anne from Canton, Michigan, U.S., commented on the need to continue to differentiate in terminology between addiction and dependence for benzodiazepines. Benzo Stories I shared a longer story today, from Beatrice in Zurich, Switzerland. Feature Today’s featured topic: Benzo Belly: Our Gut in Withdrawal In today’s feature, I discussed benzo belly and it’s associated symptoms of the gut. I broke down the symptoms into abdominal pain, appetite change, benzo belly, constipation, diarrhea, distention, inflammation, nausea, groin pain, menstrual difficulties, pelvic floor dysfunction, urinary difficulties, vomiting, and weight change. I shared personal experiences with many of these symptoms and discussed their causes and even a few tips. 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://www.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 ©2022 Denim Mountain Press – All Rights Reserved