How big is your bullseye? How often are you upset by your interactions with other people? How many times have you been irritated, frustrated, or even angered by a complete stranger? In today’s VLOG, D discusses his own bullseye and what situations wreak havoc on his sense of calm; and he offers a simple and effective technique to help ease our reactions. D also talks a bit about the fires in the western U.S., recent shifts in the weather, and updates for the website and videos. Video ID: EA019 Watch the Video Chapters 00:00 Teaser 00:39 INTRO: Welcome & Chapters 01:47 Weather & Forest Fires 03:45 Website & Video Updates 10:26 FEATURE: How Big is Your Bullseye? 13:21 Why Does It Feel Good? 16:12 One of My Flaws 20:00 Simple Tip for Relief 22:26 A Little Bit of Grace 23:07 Closing Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits VIDEO / IMAGE CREDITS All video and still image content not produced in-house was provided by… — Storyblocks — https://www.storyblocks.com — FreeImages — https://www.freeimages.com — Pexels — https://www.pexels.com — Pixabay — https://www.pixabay.com MUSIC CREDITS Music provided by Storyblocks Audio — https://www.audioblocks.com EA Theme Song — NAME: “Welcome Home” — PERFORMED BY: Neil Cross — COMPOSED BY: Peter Godfrey (original title “Young Love”) Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

Is the virus escalating your anxiety? Is it complicating your relationships? Is maintaining intimacy and healthy communication with those you love a near-impossible task? If so, you are in good company. Relationships are complicated enough. Add anxiety and the virus to the mix, and we have a recipe for distress. Thankfully, we can improve things. For today’s video, “10 Anxiety Tips for Dealing with Relationships during COVID,” I checked in with a half-dozen experts, mixed in a parade of video clips, and came up with these ten tips on relationships and anxiety. Who knows, maybe a couple of them just may help. I hope you enjoy this video, and have a great day, D 😊 Video ID: EA020 Watch the Video Chapters 00:00 Introduction 03:44 10) Expand Your Support System 04:45 9) Keep a Routine 06:50 8) Understand Your Anxiety… 09:17 7) Check Anger Levels 10:54 6) Have Fun 13:00 5) Allow Opposing Opinions 17:17 4) Speak Up 19:27 3) Alone Time 21:15 2) Grace and Gratitude 23:08 1) Keep a Routine 24:29 Closing References Burns, David D. Feeling Good: The New Mood Therapy. New York: Harper Collins, 1980. Print. p36-37. Carnegie, Dale. How to Win Friends & Influence People: The Only Book You Need to Lead You to Success. New York: Simon & Schuster, 1981 (orig. 1936). Didar-UI Islam, S.M., Md. Bodrud-Doza, Rafid Mahmud Khan, Md. Abidul Haque, Mohammed A. Mamun. “Exploring COVID-19 stress and its factors in Bangladesh: A perception-based study.” Science Direct, 6(7), E04399. July 01, 2020. Accessed September 21, 2020. https://www.sciencedirect.com/science/article/pii/S2405844020312433. Grohol, John M. “15 Common Cognitive Distortions.” PsychCentral. June 24, 2019. Accessed September 21, 2020. https://psychcentral.com/lib/15-common-cognitive-distortions/. Kraft, Chris. “How to Keep Your Relationship Healthy During the Coronavirus Pandemic.” Johns Hopkins. May 1, 2020. Accessed September 21, 2020. https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/keep-healthy-relationship-during-pandemic. Luscombe, Belinda. “11 Ways to Stay Married Amid Coronovirus Concerns.” Time. March 27, 2020. Accessed September 11, 2020. https://time.com/5811146/coronavirus-married-relationship/. Nguyen, T. P., B. R. Karney & T. N. Bradbury. “When poor communication does and does not matter: The moderating role of stress.” Journal of Family Psychology, 34(6), 676-686. Accessed September 21, 2020. https://doi.org/10.1037/fam0000643. Pappas, Stephanie. “Four ways to strengthen couples’ relationships now.” American Psychological Association. June 12, 2020. Accessed September 21, 2020. https://www.apa.org/topics/covid-19/strengthen-couples-relationships#. Whalley, Matthew. “Unhelpful Thinking Styles: Cognitive Distortions In CBT.” Psychology Tools. March 18, 2019. Accessed September 21, 2020. https://www.psychologytools.com/articles/unhelpful-thinking-styles-cognitive-distortions-in-cbt/. Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits VIDEO / IMAGE CREDITS All video and still image content not produced in-house was provided by… — Storyblocks — https://www.storyblocks.com — FreeImages — https://www.freeimages.com — Pexels — https://www.pexels.com — Pixabay — https://www.pixabay.com MUSIC CREDITS Music provided by Storyblocks Audio — https://www.audioblocks.com EA Theme Song — NAME: “Welcome Home” — PERFORMED BY: Neil Cross — COMPOSED BY: Peter Godfrey (original title “Young Love”) Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

This past Wednesday, September 23, 2020, the U.S. Food and Drug Administration (FDA) issued a new boxed warning for benzodiazepines, the most common class of anti-anxiety medication which includes Xanax, Klonopin, Ativan, Valium, and many others. This announcement warns of serious risks of abuse, addiction, physical dependence, and withdrawal reactions from these drugs. It’s a significant announcement, and one that’s left the benzo community abuzz. But what does this communication really mean? What is an FDA boxed warning? What triggered this warning? Does this warning really change anything? I spent that past couple of days reviewing the FDA communication and some of the media coverage around it, and I might have found a few answers. And of course, a few opinions. I hope it helps. D 😊 Video ID: EA021 Watch the Video Chapters 00:00 Teaser 01:01 Introduction 03:30 What Is a Boxed Warning? 03:45 What Does It Mean? 04:30 What Triggered this Announcement? 06:00 Do They Consider Them Addictive? 07:00 Is It the First Boxed Warning? 07:28 Does It Include Z-drugs? 08:17 Other Governments and Benzos? 09:00 Other U.S. Government Warnings? 11:38 Why the Addiction Language? 13:00 What If I’m Taking a Benzo? 14:18 My Doctor Doesn’t Believe Me 15:18 But I’ve Never Taken a Benzo 16:30 Closing Thoughts References Ashton, C. Heather. “The Bridge Project, Bradford: Speech by Professor C Heather Ashton, DM FRCP: Annual Meeting, December 2011.” Benzo.org.uk. Accessed January 27, 2017. https://www.benzo.org.uk/chabradford.htm. Ashton, C. Heather. Benzodiazepines: How They Work and How to Withdraw (aka The Ashton Manual). 2002. Accessed April 13, 2016. http://www.benzo.org.uk/manual. Foster, D E. Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal. Erie, Colorado: Denim Mountain Press, 2018. https://easinganxiety.com/book. Fox, Jeremy C. “When withdrawal is the hardest part.” The Boston Globe. September 8, 2014. https://www.bostonglobe.com/lifestyle/health-wellness/2014/09/07/when-withdrawal-hardest-part/nyWtjexiyOWSpU1TkloVnK/story.html. Frances, Allen. “Yes, Benzos Are Bad for You.” Pro Talk: A Rehabs.com Community, June 10, 2016. Accessed October 13, 2016. https://www.rehabs.com/pro-talk-articles/yes-benzos-are-bad-for-you/. In Pills We Trust. Discovery Channel. December 4-18, 2001. Quoted in “Professor Malcolm H Lader Quotations.” BenzoBuddies. Accessed March 1, 2017. https://www.benzo.org.uk/lader2.htm. Kaplan, Sheila. “F.D.A. Requires Stronger Warning Label for Xanax and Similar Drugs.” New York Times. September 23, 2020. Accessed September 25, 2020. https://www.nytimes.com/2020/09/23/health/benzodiazepines-fda-warning.html. Lader, Malcolm. “History of Benzodiazepine Dependence.” Journal of Substance Abuse Treatment 8 (1991):53-59. Accessed March 1, 2017. doi:10.1016/0740-5472(91)90027-8. Rodriguez, Adrianna. “FDA requires stronger warning label for Xanax, Valium and other similar benzodiazepine drugs.” USA Today. September 24, 2020. Accessed September 25, 2020. https://www.usatoday.com/story/news/health/2020/09/24/fda-requires-stronger-warning-label-xanax-valium-similar-drugs-benzodiazepine/3516126001/. Salzman, Carl et al. “Benzodiazepine Dependence, Toxicity, and Abuse: A Task Force Report of the American Psychiatric Association.” Washington, D.C.: American Psychiatric Association, 1990. U.S. Drug Enforcement Agency (DEA). Drug Info: Drug Scheduling. Accessed March 2, 2018. https://www.dea.gov/druginfo/ds.shtml. U.S. Drug Enforcement Agency (DEA). Office of Diversion Control; Drug & Chemical Evaluation Section: Benzodiazepines (January 2013). Accessed March 6, 2017. https://www.deadiversion.usdoj.gov/drug_chem_info/benzo.pdf. U.S. Food & Drug Administration (FDA). “A Guide to Drug Safety Terms at FDA.” FDA Consumer Health Information (PDF). Accessed September 26, 2020. https://www.fda.gov/media/74382/download. U.S. Food & Drug Administration (FDA). “FDA Requires Strong Warnings for Opioid Analgesics, Prescription Opioid Cough Products, and Benzodiazepine Labeling Related to Serious Risks and Death from Combined Use.” FDA News Release (August 31, 2016). Last Updated August 31, 2016. Accessed September 21, 2017. https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm518697.htm. U.S. Food & Drug Administration (FDA). ” FDA requiring Boxed Warning updated to improve safe use of benzodiazepine drug class.” FDA Drug Safety Communication (September 23, 2020). Accessed September 24, 2020. https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm518697.htm. U.S. Food & Drug Administration (FDA). ” FDA Requiring Labeling Changes for Benzodiazepines.” FDA News Release (September 23, 2020). Accessed September 24, 2020. https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm518697.htm. Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits MUSIC CREDITS Music provided by Storyblocks Audio — https://www.audioblocks.com EA Theme Song — NAME: “Welcome Home” — PERFORMED BY: Neil Cross — COMPOSED BY: Peter Godfrey (original title “Young Love”) Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

Robert J. Valuck, Ph.D., is a Professor in Clinical Pharmacy, Epidemiology, and Family Medicine at the University of Colorado (CU) and the Director of the Center for Prescription Drug Abuse Prevention at CU. This is a conversation not to miss. In Part 1 of our discussion, we compare the opioid and benzo crises, visit the age-old addiction vs. dependence debate, and explore the recent FDA warning on benzodiazepines among other topics. I also share a benzo story from San Francisco and talk a bit about connecting with each of you and your daily struggles. Video ID: BFP069 Watch the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/conversation-with-dr-robert-valuck-part-2-of-2-bfp070 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 02:53 Relating to Your Struggles 11:03 BENZO STORY: Ray’s Story 17:57 FEATURE: Conversation with Dr. Valuck 20:43 Dr. Valuck’s Background 25:55 State of the Opioid Crisis 28:50 Concerns about Benzos 32:20 2016 FDA Benzo Warning 35:10 Recent FDA Benzo Warning 38:19 DEA Drug Scheduling 42:22 FDA Communication of Warning 46:33 Surprised by FDA Warning? 48:45 FDA Tapering Recommendations 50:06 Addiction vs. Dependence 54:45 Interview Closing: Part 1 56:15 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. FEATURE: Conversation with Dr. Rob Valuck Colorado Consortium for Prescription Drug Abuse Prevention “Tackling the opioid epidemic” / Article, University of Colorado FDA Boxed Warning — Drug Safety Communication Easing Anxiety Video on the Recent FDA Warning Introduction In today’s intro, I discussed the difficulty of balancing my healing and feeling better with still being able to relate and connect with those who are suffering. I discuss the superficiality of our media and how I’m trying to take a different tack, and just be me. Warts and all. Benzo Story For today’s benzo story I shared an audio story from Ray, in San Francisco, California. If you’d like to check out Ray’s podcast, you can find it here: https://greenroomonair.com/. Feature Our feature today is a Conversation with Dr. Robert Valuck, Part 1. This was an amazing conversation with someone who has decades of experience not only in pharmacology, but in advocacy for change, both for opioids, and benzodiazepines. Check out our chapter list above for highlights of our conversation. It’s a good one. 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

Robert J. Valuck, Ph.D., is a Professor in Clinical Pharmacy, Epidemiology, and Family Medicine at the University of Colorado (CU) and the Director of the Center for Prescription Drug Abuse Prevention at CU. This is a conversation not to miss. In part 2 of our conversation, we explore benzodiazepine advocacy and the hurdles we face, the use of flumazenil for benzo detox, the mechanisms of benzodiazepines in the body, and so much more. We also share a story from Chris in Australia and talk about how benzos have forced many of us to re-evaluate our priorities in life. Video ID: BFP070 Watch the Podcast This episode is part of a 2-part series. Listen to Part 1 here: https://www.easinganxiety.com/post/conversation-with-dr-robert-valuck-part-1-of-2-bfp069 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 02:25 Re-Evaluating One’s Priorities 10:02 BENZO STORY: Chris’s Story 18:55 FEATURE: Conversation with Dr. Valuck 19:55 Raising Benzo Awareness 24:10 Doctors Not Taught to Stop Meds 25:50 Polydrugging / Deprescribing 30:18 A Pill for Every Ill Mentality 32:20 Patient / Doctor Partnership 35:28 Flumazenil Detox 41:27 Mechanisms of Benzos / GABA 43:23 Benzo Belly / GI Effects 45:22 Communicating the Severity 47:32 Is the Damage Permanent? 49:12 Dr. Valuck’s Closing Thoughts 51:18 Interview Closing: Part 2 52:49 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. FEATURE: Conversation with Dr. Rob Valuck Colorado Consortium for Prescription Drug Abuse Prevention “Tackling the opioid epidemic” / Article, University of Colorado FDA Boxed Warning — Drug Safety Communication Easing Anxiety Video on the Recent FDA Warning Introduction In today’s intro, I discussed how benzo withdrawal and other similar experiences can lead us to make changes in our lives, in particular with what we value as our priorities. Benzo Story For today’s benzo story I shared one from Chris, in Melbourne, Australia. Feature Our feature today is a Conversation with Dr. Robert Valuck, Part 2. This was an amazing conversation with someone who has decades of experience not only in pharmacology, but in advocacy for change, both for opioids, and benzodiazepines. Check out our chapter list above for highlights of our conversation. It’s a good one. 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

October 8th, 2020 — Easing Anxiety (ea) announces the launch of their brand new website: EasingAnxiety.com. This site is dedicated to helping people live better lives with their anxiety and it provides a wealth of information in a variety of mediums including informational videos, relaxation videos, podcast episodes, articles, personal vlogs, resources, and much more. The focus of ea is on general anxiety, chronic anxiety and its disorders, anxiety tips and tools, and anxiety medication including dependence and withdrawal. About Easing Anxiety We are a community of people who struggle with anxiety — helping each other. Although this organization was initially created and started by one person, our true goal has always been to grow and expand with the support and help of our community. Many people contributed their time and money to help us get here, and its success is due to their kindness and dedication. Easing Anxiety began as a YouTube channel in early 2020 as an offshoot of Benzo Free, a centralized hub of information for those struggling with anti-anxiety medication and the long-term effects of its use. Benzo Free is also home of the Benzo Free Podcast which is now on its 70th episode and has been going strong since February 2019. But why the transition to Easing Anxiety? Well, as the Podcast gained more listeners, I noticed that even though our primary focus was on benzodiazepines, dependence, and withdrawal, most of what we talked about, and struggled with, was anxiety. Benzodiazepines are anti-anxiety drugs after all — so I guess it made sense. People started to listen to the podcast who had never taken a benzo in their lives, but just wanted help with their anxiety. And thus, long-story short, Easing Anxiety was born. Benzo Free, including all its content and the Podcast, will be transitioned into the new site in the coming months. What are the benefits of the new website? One of the advantages of the new website is that unlike Benzo Free, it was built as a blog-based platform from the ground up. This makes the website simpler, cleaner, and more versatile. All of the content (videos, articles, resources, FAQs, book reviews, etc.) is database-driven, and completely categorized and searchable. This allows the user to quickly find content based on keyword inquires and topic listings. Some parts of the website are still under development including features such as Anxiety Stories, Book Reviews, FAQs, and others. The ea site is always growing and we look forward to adding to its functionality and content for many years to come. We Need Your Help Easing Anxiety is only as good as the time and effort put into it. Thus, we need your help. If you have any suggestions or content to add, let us know. New resources? Questions for our FAQ? Book recommendations? Articles to review? Stories to share? Or if you find any problems such as glitches, omissions, grammar issues, or any other issues with the site, you can always reach us via our feedback form. Your feedback is essential to us, and we thank you. Thanks for taking a look at our new website and we hope you enjoy it. Take care and be at peace, D 🙂

In today’s VLOG, we cover a wide array of subjects — many based on comments from you. Anxiety. Benzos. Benzo litigation. The FDA warning and DEA scheduling. Panic attacks and ER visits. Politics and Grace. Website updates and even a teaser of our new video series launching next week. This is a true VLOG — so it’s raw, personal, and I may even ramble a bit. Thank you for your comments and insight. You make this channel what it is. I hope you enjoy it, D 😊 Visit our website at: https://www.easinganxiety.com Video ID: EA023 Watch the Video Chapters 00:00 Teaser 01:00 INTRO: Natural Disasters 06:41 Website Stories 07:40 New Video Series 08:48 COMMENTS: Intro 09:04 New Website (Tracey) 09:41 ER Visit / Anxiety (Michele) 13:13 The Ashton Manual (Donna) 14:29 Benzos / DEA Schedule (Suzanne) 16:42 Frustration / Litigation (Metal Madness66) 20:07 THOUGHTS: Appreciate Your Patience 21:30 Politics and Grace 23:25 CLOSING References Foster, D E. “Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal.” Erie, Colorado: Denim Mountain Press, 2018. https://easinganxiety.com/book. King, M.B. “Is There Still a Role for Benzodiazepines in General Practice?” British Journal of General Practice 42 (358): 202–5. Accessed March 6, 2017. PMC 1372025. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1372025/pdf/brjgenprac00056-0028.pdf. U.S. Drug Enforcement Agency (DEA). Drug Info: Drug Scheduling. Accessed March 2, 2018. https://www.dea.gov/druginfo/ds.shtml. Waters, Jo. “Why Are 250,000 Lives Still Being Ruined by Mother’s Little Helpers? Doctors Finally Admit Too Many Patients Are Hooked on Tranquilisers.” Daily Mail. November 7, 2016. Accessed December 22, 2016. http://www.dailymail.co.uk/health/article-3915114/Why-250-000-lives-ruined-mother-s-little-helpers-Doctors-finally-admit-patients-hooked-tranquilisers.html#. Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx SUBSCRIBE TO OUR MAILING LIST — https://www.easinganxiety.com/subscribe PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com SUPPORT US — MAKE A DONATION: https://www.easinganxiety.com/donate Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits VIDEO / IMAGE CREDITS All videos / images not created in-house were provided / licensed by… — Storyblocks.com — Pixabay.com — Pexels.com — FreeImages.com Fire images provided by… — The National Wildfire Coordinating Group (NWCG): nwcg.gov Fire map provided by… — United States Geological Survey (USGS) / ESRI MUSIC CREDITS Music provided by Storyblocks Audio — https://www.audioblocks.com EA Theme Song — NAME: “Welcome Home” — PERFORMED BY: Neil Cross — COMPOSED BY: Peter Godfrey (original title “Young Love”) “101 Anxiety Tips” Theme Song — NAME: “Summer Acoustic Pop” — ARTIST: James Grant Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

What is mindfulness? Does it help with anxiety? Can it help relieve stress? Is mindfulness a religious practice or is it secular? Is it used in therapy? What is MBCT — is it part of mindfulness? Is mindfulness difficult to learn? And, if I am interested in trying it out, how do I get started? Curious about any of these questions? Well, then you might want to watch this video. Welcome to the first video in our series “101 Anxiety Tips” on Easing Anxiety. I hope you enjoy it. If you like what you see, please subscribe and leave a comment. Thanks for watching, D 🙂 Visit our website at: https://www.easinganxiety.com Video ID: EA024 Watch the Video Chapters 00:00 Introduction 01:14 What is Mindfulness 02:55 Mindfulness and Meditation 04:30 Mindfulness and Religion 06:45 Mindfulness Myths 08:00 Mindfulness and Anxiety 08:50 Evidence of Effectiveness 09:30 MBCT 10:24 How to Get Started 11:36 Closing Thoughts References Ackerman, Courtney E. “Top 14 Apps For Meditation and Mindfulness (+ Reviews).” PositivePsychology.com. https://positivepsychology.com/mindfulness-apps. Beech, Sarah Rudell. “Is Mindfulness a Religion?” The Huffington Post Blog. November 13, 2014. https://www.huffpost.com/entry/is-mindfulness-a-religion_b_6136612. Bernhard, Toni. “7 Myths About Mindfulness.” Psychology Today. June 5, 2014. https://www.psychologytoday.com/us/blog/turning-straw-gold/201406/7-myths-about-mindfulness. Booth, Robert. “Master of mindfulness, Jon Kabat-Zinn: ‘People are losing their minds. That is what we need to wake up to.’” The Guardian. October 22, 2017. https://www.theguardian.com/lifeandstyle/2017/oct/22/mindfulness-jon-kabat-zinn-depression-trump-grenfell. Hofmann, Stefan G, Alice T Sawyer, Ashley A Witt, and Diana Oh. “The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review.” Journal of Consulting and Clinical Psychology. 78(2) April 2010:169-83. doi: 10.1037/a0018555. “Mindfulness exercises.” Mayo Clinic / Healthy Lifestyle. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356. “Mindfulness-Based Cognitive Therapy.” Psychology Today Website. https://www.psychologytoday.com/us/therapy-types/mindfulness-based-cognitive-therapy. Mineo, Liz. “With mindfulness, life’s in the moment.” The Harvard Gazette. April 17, 2018. https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation. Schultz, Joshua. “5 Differences Between Mindfulness and Meditation.” PositivePsychology.com. January 9, 2020. https://positivepsychology.com/differences-between-mindfulness-meditation. “Why Mindfulness isn’t Christian.” Christian News Journal. August 22, 2020. https://christiannewsjournal.com/the-dark-side-of-mindfulness. Willams, J. Mark G. and Willem Kuyken. “Mindfulness-based cognitive therapy: a promising new approach to preventing depressive relapse.” The British Journal of Psychiatry. 200(5) May 2012. p359-360. https://doi.org/10.1192/bjp.bp.111.104745 . Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx SUBSCRIBE TO OUR MAILING LIST — https://www.easinganxiety.com/subscribe PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com SUPPORT US — MAKE A DONATION: https://www.easinganxiety.com/donate Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits VIDEO / IMAGE CREDITS All videos / images not created in-house were provided / licensed by… — Storyblocks.com — Pixabay.com — Pexels.com — FreeImages.com Still Image of Jon Kabat-Zinn — by Mari Smith – Flickr: Jon Kabat-Zinn, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=15187615 MUSIC CREDITS Music licensed by Storyblocks Audio — https://www.audioblocks.com “101 Anxiety Tips” Theme Song — TITLE: “Summer Acoustic Pop” — ARTIST: James Grant Teaser Music: “Golden Spirit” by Alexander Collier & Josh Smoa Question Transition Music: “Passing Thoughts” by Patrick Smith Meditation Music: “Meditation” by Michele Nobler Worry Music: “Cinematic Drums & Choir Voices” by Keith Anthony Holden Closing Upbeat Music: “Upbeat Corporate Success” by James Grant Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

Benzo withdrawal is personal. It’s intimate. And most of all, it can be very isolating. Fear and loneliness are pervasive in withdrawal and we frequently crave understanding, compassion, and connection. But does it really have to be that way? In today’s episode, I share my thoughts and struggles with anxiety, symptoms, fear, and loneliness from a recent road trip to Kansas City. We also have a question about hypochondria, a story from California, and a brief discussion about the loss of social skills. Video ID: BFP071 Watch the Podcast The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 Theme 00:57 INTRODUCTION 03:05 Social Awkwardness 06:10 MAILBAG: Hypochondria 12:10 BENZO STORY: Kim’s Story 21:40 FEATURE: Introduction 23:23 Good Morning / Morning Anxiety 25:28 Back to Basics 26:35 Alone on the Road 28:46 A Place to Recharge 30:51 Knowing Ourselves 32:58 Benzo Moments / Differences 34:35 Getting Up 35:47 Good Evening 36:18 I Still Struggle / Mistakes 38:25 Anxiety is a Lonely Business 43:23 Distancing / Taking Chances 45:37 Connecting with You 51:33 Closing 53:40 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. BENZO STORY Benzodiazepine Information Coalition (BIC) Introduction Today’s intro was short. I spoke briefly about a new symptom of mine, TMJ, and explored the loss of social skills some of us may face as we heal from benzo withdrawal. Mailbag In today’s mailbag we explored a question from Chris in Melbourne, Australia about hypochondria and the insatiable quest for answers about our ongoing parade of symptoms. Benzo Story Today’s story is one of hope from Kim in California. Feature Today’s feature is a unique one. I share my thoughts and struggles during those alone times on the road. It’s almost become a tradition here on the Benzo Free Podcast, that when I take a road trip I record my musings from the road, from the hotel rooms, and from those difficult mornings we all face. And this recent trip to Kansas City a couple of weeks back, was no different. In today’s feature, I discuss the consistent loneliness and isolation we face, especially when we are without, or away from, those we love. I also talk about the lack of true understanding from those around us for what the experience of benzo withdrawal is truly like, the mistakes I’ve made along the way, and the habits many of us practice which isolate us and even push others away just when we need them the most. 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

Does exercise help with anxiety? Can it ease the symptoms of chronic anxiety or GAD? What about depression and overall mental health? And if it does help, what type of exercise is best? How much is enough? And how do you get started? Welcome to the second video in our series “101 Anxiety Tips” on Easing Anxiety. I hope you enjoy it. If you like what you see, please subscribe and leave a comment. Thanks for watching and have a great day. 😊 Visit our website at: https://www.easinganxiety.com Video ID: EA025 Watch the Video Chapters 00:00 Teaser 01:25 Is exercise really Important? 03:17 Is there evidence of its benefits? 05:16 What are the benefits for anxiety? 07:45 Does it need to be aerobic exercise? 08:47 How much exercise is enough? 09:30 Should I see my doctor first? 10:14 What type of exercise is best? 11:43 How do I get motivated? 13:24 Closing References Anderson, Elizabeth and Geetha Shivakumar. “Effects of Exercise and Physical Activity on Anxiety.” Frontiers in Psychiatry. April 2013 4(27). Accessed November 8, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/. Anderson, Virginia. “10 Ways to Boost Your Exercise Motivation.” WebMD. Accessed November 9, 2020. https://www.webmd.com/fitness-exercise/features/exercise-motivation#1. Anxiety and Depression Association of America (ADAA). “Exercise for Stress and Anxiety.” Accessed November 8, 2020. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. Babyak M, Blumenthal JA, Herman S, Khatri P, Doraiswamy M, Moore K, Craighead WE, Baldewicz TT, Krishnan KR. “Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months.” Psychosom Med. 2000 Sep-Oct;62(5):633-8. doi: 10.1097/00006842-200009000-00006. PMID: 11020092. Foster, D E. “Benzo Free: The World of Anti-Anxiety Drugs and the Reality of Withdrawal.” Erie, CO: Denim Mountain Press, 2018. https://easinganxiety.com/book. Mayo Clinic. “Depression and anxiety: Exercise eases symptoms.” Accessed November 8, 2020. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495. U.S. Department of Health and Human Services (2002). “Physical Activity Fundamental to Preventing Disease.” Washington: U.S. Department of Health and Human Services, Office of the Assistant Secretary for Planning and Evaluation. Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx SUBSCRIBE TO OUR MAILING LIST — https://www.easinganxiety.com/subscribe PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com SUPPORT US — MAKE A DONATION: https://www.easinganxiety.com/donate Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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://easinganxiety.com/disclaimer. Credits VIDEO / IMAGE CREDITS Most of our video / image clips were provided and licensed by… — Storyblocks.com Additional video / images were provided and licensed by… — Pixabay.com — Pexels.com — FreeImages.com MUSIC CREDITS Music licensed by Storyblocks Audio — https://www.audioblocks.com “101 Anxiety Tips” Theme Song — TITLE: “Summer Acoustic Pop” — ARTIST: James Grant Question Transition Music — TITLE: Electric guitar riff 13 G — ARTIST: Luke Neumann Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved

Recorded Thursday, November 12th, 2020 Do you have questions about anxiety? About benzos and withdrawal? About your symptoms and possible remedies? About tips, tricks, and treatments to help you feel better? Or perhaps you just want to say hi. Whether you have been listening to the Benzo Free Podcast for months — or just recently discovered our Easing Anxiety videos — I hope you will stop by on Thursday and chat. Since this is our very first live video, I’m not really sure how this will go. We may have several viewers, comments, and questions — or it may just be me by myself, rambling on about who knows what and trying to figure out the technology along the way. Either way, I hope you enjoy it and find some information within to help ease your struggles. Be at Peace, D 😊 Live Video ID: EA026 Edited Video ID: BFP072 Watch the Video 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

What really makes us happy? What truly eases our stress and anxiety? Do the answers lie in fame, fortune, and success? Or might they be part of the problem instead. Perhaps our eternal quest for power and money is not the cure-all we believe it to be, but instead some mythic obsession that often leads to disappointment and disillusion. And, if success is not the remedy for our angst and anxiety, then what is? What are the alternatives? In today’s VLOG, I share a few thoughts about anxiety and our insatiable quest for success. I also share a couple of comments from you and provide a few updates about our content and channels. I hope you enjoy it. Be Kind, Be Humble, and Be at Peace, D 😊 Visit our website at: https://www.easinganxiety.com Video ID: EA027 Watch the Video Chapters 00:00 Teaser 00:45 INTRODUCTION 02:00 Subscription Form Fix 03:20 COMMENT: Live Chat 05:30 COMMENT: Finding EA Content 10:04 FEATURE 11:00 Anxiety and the Quest for Success 12:18 Media and the Fantasy of Success 18:00 Reaching the Pinnacle: “Happier” Book 21:39 Can We Achieve Happiness? 23:17 Finding Joy Around Us, Within Us 25:00 Starting the Day with a Sunrise 27:12 CLOSING References Ben-Shahar, Tal. “Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment.” New York: McGraw-Hill, 2007. Print. https://www.amazon.com/Happier-Learn-Secrets-Lasting-Fulfillment/dp/0071492399 Dunn, Elizabeth and Chris Courtney. “Does More Money Really Make Us More Happy?” Harvard Business Review. September 14, 2020. Accessed November 19, 2020. https://hbr.org/2020/09/does-more-money-really-makes-us-more-happy. Site Links VISIT US ONLINE — WEBSITE: https://www.easinganxiety.com — YOUTUBE: https://www.youtube.com/@easinganx SUBSCRIBE TO OUR MAILING LIST — https://www.easinganxiety.com/subscribe PLEASE LET US KNOW WHAT YOU THINK — COMMENT: On this YouTube video — COMMENT: On this blog post — EMAIL: feedback@easinganxiety.com SUPPORT US — MAKE A DONATION: https://www.easinganxiety.com/donate Disclaimer All content provided on this YouTube channel is for general informational purposes only and should never be considered medical or health advice. The author of the content provided on this channel is not engaged in rendering medical, health, psychological, or any other kind of personal or professional services. 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 VIDEO / IMAGE CREDITS Most of our video / image clips were provided and licensed by… — Storyblocks.com Additional video / images were provided and licensed by… — Pixabay.com — Pexels.com — FreeImages.com MUSIC CREDITS Music provided by Storyblocks Audio — https://www.audioblocks.com EA Theme Song — NAME: “Welcome Home” — PERFORMED BY: Neil Cross — COMPOSED BY: Peter Godfrey (original title “Young Love”) Produced by Easing Anxiety is produced by… Denim Mountain Press https://www.denimmountainpress.com ©2020 Denim Mountain Press – All Rights Reserved