What happens when you need surgery during protracted benzodiazepine withdrawal (BIND)? How do you manage the anxiety? Do you take meds? Benzos? Opioids? How do you handle recovery? Join D on his personal 14-day journey. In part 1 of this 2-part series, D discusses his anxiety, insomnia, and other complications leading up to the surgery. He also shares his fear of cancellation, his struggles to find courage, and his reliance on traditional coping skills like distraction, visualization, and meditation. Video ID: BFP108 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/benzos-and-surgery-a-journey-of-anxiety-recovery-medication-and-success-part-2-of-2-bfp109 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 02:24 About My Surgery (Day -7) 03:41 Creating a Traumatic Event 05:53 Prepping for Surgery 07:59 Too Much Time / Trapped 10:32 Benzo Morning / Anxiety (Day -6) 14:23 It’s Just Anxiety / The Off Switch 16:30 Calm on the Outside 18:14 “Regarding Henry” / Change 24:20 A Good Day / Internal Energy (Day -5) 29:04 Morning Ritual / Meditation (Day -4) 31:50 A Bit More About Meditation 34:21 I’m Much Better Than I Was 36:03 Anxiety, Irritability, and Shame (Day -3) 38:25 Exposure Therapy and Success 40:44 Anxiety of Anxiety 42:53 Exhaustion of Chronic Anxiety (Day -2) 44:47 Courage Visualization 46:34 Yea! I Made It This Far (Day -1) 48:23 When Plans Change 50:48 I Feel Good 53:19 CLOSING Episode Resources The following resource links are provided as a courtesy to our listeners. They do not constitute an endorsement by Benzo Free of the resource or any recommendations or advice provided therein. SITE RESOURCES Benzodiazepine Action Work Group (BAWG) — https://benzoaction.org Benzodiazepine Information Coalition (BIC) — https://benzoinfo.com The Alliance for Benzodiazepine Best Practices — https://benzoreform.org REFERENCES 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, CO: Denim Mountain Press, 2018. https://easinganxiety.com/book 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

Dr. Anna Lembke is our guest today — and trust me — you don’t want to miss this one! We discuss benzodiazepine tapering, substitution, the dopamine cycle, flumazenil, anxiety, social media, finding a doctor and so much more. Anna Lembke, MD is professor of psychiatry at Stanford University School of Medicine, chief of the Stanford Addiction Medicine Dual Diagnosis Clinic, and an internationally recognized leader in addiction medicine, treatment, and education. A best-selling author, she has also testified before both the U.S. House and Senate and appeared in the Netflix documentary, “The Social Dilemma.” Video ID: BFP110 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 0:00:00 INTRODUCTION 0:01:55 Benzos & Surgery Update 0:03:25 PROTECT Study 0:04:35 FEATURE: Dr. Anna Lembke 0:05:28 Dr. Lembke’s Bio 0:06:54 Welcome / About Dr. Lembke 0:09:32 Deprescribing Clinics 0:10:53 Learning from Addiction Medicine 0:12:17 The Bravo Protocol 0:13:37 The Ashton Manual 0:14:59 Benzo Horror Stories 0:15:50 The Dopamine Cycle 0:19:45 Addiction vs. Dependence 0:21:59 Is Benzo Withdrawal Unique? 0:24:52 When Did You Become Concerned? 0:26:40 Changes in Prescribing Practices 0:29:15 Increasing Rates of Anxiety 0:30:24 Drugifying Human Behaviors 0:31:28 Digital Device Addiction 0:34:59 Reinforcing Negative Experiences 0:38:37 Mindfulness / Expectations 0:41:49 Finding Acceptance 0:43:48 How Do You Taper Your Patients? 0:46:48 Substitution vs. Direct Taper 0:49:57 Dosing Schedule / Flexibility 0:52:06 Stabilizing Before Tapering 0:54:31 Finding a Doctor You Can Trust 0:56:04 You Make a Difference as a Patient 0:56:53 Flumazenil and Other Treatments 1:00:33 Benzos and the Elderly 1:02:24 The Danger of Designer Benzos 1:03:59 What are Benzos Good For? 1:05:31 Benzos for Medical Procedures 1:07:32 Final Words for the Patient 1:09:10 CLOSING BIO for Dr. Anna Lembke Anna Lembke, MD is professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. A clinician scholar, she is the author of more than a hundred peer-reviewed publications, has testified before the United States House of Representatives and Senate, has served as an expert witness in federal and state opioid litigation, and is an internationally recognized leader in addiction medicine treatment and education. In 2016, Anna published “Drug Dealer, MD – How Doctors Were Duped, Patients Got Hooked, and Why It’s So Hard to Stop” (Johns Hopkins University Press, 2016), highlighted in the New York Times as one of the top five books to read to understand the opioid epidemic (Zuger, 2018). Dr. Lembke appeared in the Netflix documentary “The Social Dilemma,” an unvarnished look at the impact of social media on our lives. Her latest book, “Dopamine Nation: Finding Balance in the Age of Indulgence” (Dutton/Penguin Random House, August 2021) was an instant New York Times and Los Angeles Times bestseller and explores how to moderate compulsive overconsumption in a dopamine-overloaded world. 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. RESOURCES for Anna Lembke, MD — WEBSITE — https://www.annalembke.com/ — PROFILE: Stanford University — https://profiles.stanford.edu/anna-lembke — BOOK: “Drug Dealer, MD” — https://www.annalembke.com/drug-dealer-md — BOOK: “Dopamine Nation” — https://www.annalembke.com/drug-dealer-md — VIDEO: “Benzodiazepines: The Hidden Epidemic” — https://www.youtube.com/watch?v=Ln1F2oANexw — VIDEO: “Benzodiazepines: Dependence and Withdrawal” — https://www.youtube.com/watch?v=-W9EEI2ZXKU — VIDEO: “Benzodiazepine Tolerance: An Adverse Medical Event” — https://www.youtube.com/watch?v=R7r_94vyOL4 — BRAVO! A Collaborative Approach to Opioid Tapering — https://www.oregonpainguidance.org/guideline/tapering/ — The Ashton Manual — https://easinganxiety.com/blog/ashton-manual/ 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 ©2022 Denim Mountain Press – All Rights Reserved

What can we do about tinnitus? What about brain lock? What about insomnia? Does alcohol help? Can flumazenil fix this? What about overwhelm and isolation? These and other questions are discussed as we dive deep into the mailbag. In today’s episode, we explore the mailbag — in particular, your YouTube comments. We also catch up on D’s health, progress with the workgroup, some exciting conference news, and much more. It’s good to be back and we’re so glad you tuned in. Video ID: BFP112 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:00 INTRODUCTION 01:29 A Hopeful New Year 03:13 My Health Update 06:39 Reminder of Acute W/D 08:56 Website Update 09:59 Peer Support Training Update 11:46 Rx Summit Presentation 14:39 Hope and Overwhelm 16:58 It’s Good to Be Back 19:00 MAILBAG 19:08 Benzos in the ER 21:34 Flumazenil Treatment 25:47 Where Did BIND Come From? 28:52 Suicidality, Brain Lock, and Isolation 35:37 Insomnia 37:19 Alcohol and Withdrawal 40:48 Sleep Hygiene Tips 43:23 Tinnitus 45:34 Coping, BIND, and Kind Words 47:36 Anecdote About BIND 48:52 We Make a Difference 50:22 Thank You for Everything 52:09 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. Work Group Projects Benzodiazepine Action Work Group (BAWG) — https://www.benzoaction.org BAWG Peer Support Training Information — https://www.benzopeertraining.org BIND Information Easing Anxiety: Basics of BIND — https://easinganxiety.com/blog/basics-of-bind/ Video Presentation A New You: Life After Benzos — https://www.easinganxiety.com/post/a-new-you-life-after-benzo-withdrawal-recorded-live-at-benzo-warrior Conferences Rx and Illicit Drug Summit — https://www.rx-summit.com/ ASAM Annual Conference — https://annualconference.asam.org/2023/asam/index.asp Suicide Prevention Easing Anxiety: Suicide Prevention Resources — https://www.easinganxiety.com/resources 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 (Benzo Free): 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 happens when COVID meets BIND? What happens when someone in protracted benzodiazepine withdrawal gets long COVID? Does it set off a wave? Does it make their benzo symptoms worse? Tune in for answers and more. In today’s episode, we explore COVID and benzodiazepine withdrawal (BIND). We also look at endogenous benzodiazepines, hear two benzo stories of success, and visit the launch of our new website and social media feeds. I hope you find it helpful. Video ID: BFP113 Listen on YouTube... The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 0:00:00 INTRODUCTION 0:03:10 Podcast Anniversary 0:05:15 MAILBAG 0:05:52 Endogenous Benzodiazepines 0:07:21 Benzodiazepines in Potatoes 0:09:44 BENZO SPOTLIGHT 0:10:47 About the New Website 0:12:48 Member Community on EA 0:14:55 About Membership Tiers 0:17:21 Our Handle / YouTube 0:19:29 Social Media 0:23:47 BENZO STORIES 0:24:08 Ted’s Story 0:27:08 Judith’s Story 0:30:41 FEATURE: COVID and Benzos 0:34:11 D’s COVID Experience 0:38:57 Jennifer: Could the vaccine be a trigger? 0:40:33 Dan: COVID, Flu, and a Big Wave 0:41:37 Jürg: COVID Setback? 0:45:14 Annette: COVID Constriction 0:46:36 Chuck: A Medical Perspective 0:49:11 Benzos and COVID Immunity 0:50:13 Benzos and COVID Drugs 0:51:12 Benzos and COVID Hospitalization 0:52:11 Long COVID and BIND 0:54:28 Long COVID Digestion Issues 0:56:30 Neurological Effects of COVID 0:58:53 COVID and Dysphagia (Swallowing) 1:00:10 Long COVID Frequency 1:00:53 My Theory / Summation 1:01:58 Finding Hope 1:04:46 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. COVID Articles BIND Symptoms. Easing Anxiety. https://easinganxiety.com/symptoms. COVID-19 (& Benzos). Benzodiazepine Information Coalition (BIC). https://www.benzoinfo.com/covid-19/. COVID-19: Long-term effects. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/coronavirus-long-term-effects/art-20490351. Long COVID or Post-COVID Conditions. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html. Podcast Episodes on COVID Anxiety, Benzos, and a Virus. Episode 61. March 17, 2020. https://www.easinganxiety.com/post/anxiety-benzos-and-a-virus-bfp061. COVID and Benzos: Immunity, Vaccines, Symptoms. Episode 80. April 28, 2021. https://www.easinganxiety.com/post/covid-and-benzos-immunity-vaccines-symptoms-bfp080. Videos on COVID 10 Anxiety Tips for Dealing with Relationships during COVID. Video #20. September 24, 2020. https://www.easinganxiety.com/post/10-anxiety-tips-for-dealing-with-relationships-during-covid. 3 Basic Anxiety Tips amid COVID-19. Video #3. April 3, 2020. https://www.easinganxiety.com/post/3-basic-anxiety-tips-amid-covid-19. Anxiety and the Loss of Control During COVID-19. Video #5. April 11, 2020. https://www.easinganxiety.com/post/anxiety-and-the-loss-of-control-during-covid-19. Anxiety, Overwhelm, COVID & a Trip to Estes Park. Video #18. August 20, 2020. https://www.easinganxiety.com/post/anxiety-overwhelm-covid-a-trip-to-estes-park-vlog-7. Anxiety Rising: The Hidden Hardship of COVID-19. Video #10. May 20, 2020. https://www.easinganxiety.com/post/anxiety-rising-the-hidden-hardship-of-covid-19-vlog-1. REFERENCES 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. Avallone R, Zeneroli ML, Venturini I, Corsi L, Schreier P, Kleinschnitz M, Ferrarese C, Farina F, Baraldi C, Pecora N, Frigo M, Baraldi M. Endogenous benzodiazepine-like compounds and diazepam binding inhibitor in serum of patients with liver cirrhosis with and without overt encephalopathy. Gut. 1998 Jun;42(6):861-7. doi: 10.1136/gut.42.6.861. PMID: 9691927; PMCID: PMC1727144. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1727144/. Baraldi M, Avallone R, Corsi L, Venturini I, Baraldi C, Zeneroli ML. Endogenous benzodiazepines. Therapie. 2000 Jan-Feb;55(1):143-6. PMID: 10860017. https://pubmed.ncbi.nlm.nih.gov/10860017/. Chang, M.-P., Steven C. Castle, Dean C. Norman. Suppressive effects of alprazolam on the immune response of mice. International Journal of Immunopharmacology. Volume 13, Issues 2–3. 1991. Pages 259-266. ISSN 0192-0561. https://doi.org/10.1016/0192-0561(91)90106-H. 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. “Hepatic Encephalopathy.” Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21220-hepatic-encephalopathy. Accessed 11 Mar. 202. Hoertel, N. et al. Association between benzodiazepine receptor agonist use and increased mortality among patients hospitalized for COVID-19: results from an observational study. Epidemiology and Psychiatric Sciences. medRxiv 2021.02.18.21252004. February 20, 2021. Accessed March 11, 2023. https://doi.org/10.1101/2021.02.18.21252004. Mullen KD, Jones EA. Natural benzodiazepines and hepatic encephalopathy. Semin Liver Dis. 1996 Aug;16(3):255-64. doi: 10.1055/s-2007-1007238. PMID: 8989811. https://pubmed.ncbi.nlm.nih.gov/8989811/. Samudyata, Carl Sellgren. Long COVID: how lost connections between nerve cells in the brain may explain cognitive symptoms. The Conversation. October 28, 2022. Accessed March 11, 2023. https://www.gavi.org/vaccineswork/long-covid-how-lost-connections-between-nerve-cells-brain-may-explain-cognitive. Shah K, Kamrai D, Srinivas S, et al. Benzodiazepine interaction with COVID-19 drugs. Prim Care Companion CNS Disord. 2021;23(6):21br03081. https://doi.org/10.4088/PCC.21br03081. Washington University in St. Louis. Long COVID Means Increased Risk of Long-Term Gastrointestinal Problems. SciTech Daily. March 8, 2023. Accessed March 11, 2023. https://scitechdaily.com/long-covid-means-increased-risk-of-long-term-gastrointestinal-problems/. Wildmann, Johannes, Walter Vetter, Urs B. Ranalder, Karl Schmidt, Res Maurer, Hanns Möhler, Occurrence of pharmacologically active benzodiazepines in trace amounts in wheat and potato. Biochemical Pharmacology,Volume 37, Issue 19,1988,Pages 3549-3559, ISSN 0006-2952, https://doi.org/10.1016/0006-2952(88)90384-X. 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

Welcome to our new mailing list. You may have noticed that this email has taken on a different look than our newsletter and updates from the past. I spent the entire weekend migrating our email list from Mailchimp to the website platform on Wix, further simplifying more processes. Now, whenever I create a new post on our site, whether it be podcast, news, blog, video, or other content, you will be notified instantly when it is published. No extra steps. I'll try and publish something 2-3 times a week on our site. Hopefully that won't fill up your inbox but will still keep our content flowing. If you believe this is too much content, or have any suggestions, please let me know. Return of the Blog Now, if I can only remember how to write one of these things. I'm so used to recording my thoughts on the podcasts that writing them down seems a bit foreign to me now. Still, with the new website and all, I thought it would be good to return to some blog writing now and again. In an effort to produce more content with this new structure, I also want to mix up how we communicate. This post is actually part news and part blog, so I hope it's okay if I mix the formats a bit. I'm doing pretty good. My current wave of symptoms comes and goes (tinnitus, throat tightening, dysphagia, anxiety, overwhelm, etc.). But, it all makes sense. And it's definitely not all benzos and BIND. I want to make sure I make that clear. The cocktail of stress and BIND can create problems. But, mix in long COVID, grief, and other factors, and it all makes sense. So many of you have shared similar struggles in recent months. I did see my gastroenterologist last week and he urged me to ease up on things to reduce stress, and I have a feeling I am not alone in this situation. I find it's rare to meet someone who doesn't feel overwhelmed, overworked, struggling to find some time for themselves in this life. Whether it's work, family, parents, kids, sports, social media, you name it —there is so much we want to cram into each day that we can spend much of our time anxious, tired, and frustrated. And far too often, we spend more time on the things we don't really value or enjoy, and less on the things we do. This has been me for the past few years. But, it's never too late to change — right? Learning to Say "No" For me, one of the key steps in the right direction is learning to say "no." I am a born and bred people-pleaser. Maybe some of you are the same way. Call it low self-esteem, call it insecurity, call it whatever you like — but I want... no, I need everyone to like me. This means that one of the biggest fears in my life is disappointing someone. I won't bore you more than I already am with how this came to be, but it's who I am. Now, I'm 57 years old, so I'm not going to change my personality significantly. But, I can learn how to manage things better, and learn how to reduce the negative affects on my life. And one of those, is learning to say "no" to people when there is already too much on my plate. And in particular, learning to say no to things that are not a priority in my life. I'm working on this, and getting better, but it will take time. Taking care of ourselves, especially during BIND and other psychological and physical hurdles, is essential. I've been terrible at that these past few years, and I am now paying the price. But, as I mentioned earlier, it's never too late to make small changes. Podcast Status Now, regarding the Benzo Free Podcast, this is where I would normally apologize for being late in getting the March episode out and promise it will be out very soon. And trust me, as I am writing this right now, I so desperately want to do that. But, I won't. Instead, I'll take a deep breath and tell you I will get the episode out when I can. And, that I appreciate your patience. How was that? Closing Thoughts Well, thanks for taking the time to read this blog, or news post, or whatever it was. Now that the new website is live, I can expand it as I have time and add in all those features that I've been talking about for oh so long. Life is good. It really is. It really, truly is. Even though I may complain on this site, please know that I am still optimistic and happy most of the time. I have an amazing, loving, beautiful wife, a lovely home, a job I love to work at, and so much more. I am truly, truly blessed. Enough said. Keep calm, taper slowly, and be at peace, D :)

Dr. Paul Christo, world renowned pain specialist, has released two podcasts on benzodiazepine withdrawal syndrome. These were broadcast April 10on his show, Aches and Gains, on Sirius XM/Family Talk 131. They feature interviews with benzodiazepine expert Dr. Steven Wright and benzodiazepine injury sufferer Carrie Silvernail, both from the Alliance for Benzodiazepine Best Practices. The podcasts cover benzodiazepine dependence, withdrawal, the ongoing benzodiazepine injury syndrome, and management of pain caused by the use of benzos. Both of these episodes are now available online. Listen to Benzodiazepine Withdrawal Syndrome, Part I HERE. Listen to Benzodiazepine Withdrawal Syndrome, Part II HERE.

If you’ve been listening to the podcast lately, you probably heard, perhaps too often, about my upcoming road trip. Over the next few weeks, I’ll be driving around this beautiful country of ours, spending some time with family, meeting with a few of you, and just relaxing and having fun. Why a road trip? Good question. Well. I actually like road trips. My dad was a traveling salesman, so perhaps it comes naturally. I enjoy slowing down and taking the time to tour around and see places, and meet people, and have new adventures. I’ve learned to pull back on the hectic pace of life during my withdrawal, and it’s a value I now treasure. Traveling and Withdrawal Traveling comes with a litany of stressors and difficulties. But when you add the complications of benzo withdrawal, things can get a bit messy. I rarely traveled when I was in acute withdrawal. I couldn’t. Much like so many of you, I would have been happy to just get out of the house some days, let alone drive across the country. But now I’m better. I realize how blessed I am to be able to get out and see this country again. But that doesn’t mean things went smoothly. A Comedy of Injuries One of the biggest struggles of an upcoming trip is the amount of time between planning the trip, and the start of the trip, for things to go wrong. Normally, I have no idea when the next wave of symptoms will hit me, but when there is an upcoming trip, I can promise you one will hit just before I leave. And this trip didn’t disappoint. I’ve been in a wave the past couple of weeks. Big surprise, huh? I’ve been so busy trying to get episodes of the podcast ready for while I’m gone that I’ve not been taking good care of myself. Two weeks ago the insomnia started and it’s still going strong. It’s been joined by what I like to call “my greatest hits,” including akathisia, paraesthesia, cog fog, memory loss, muscle tightness, abdominal issues, tinnitus, and few others I so enjoy. Unfortunately, that wasn’t where it ended. Last Thursday, I decided to try and get healthy before the trip and I went for a jog. Of course, I didn’t have time to stretch beforehand. So, I pulled a muscle. The pain in my thigh didn’t start right away, but over a day or two, it really began to burn. Now it hurts to walk. Two nights ago, I got up in the middle of the night to relieve myself. I do that about 3-4 times a night these days. On the way back to bed, I kicked the dresser in the dark. Broke my toe. I’ve never seen such shades of black and purple before. Now it hurts to walk even more. Yesterday, our website went offline with no explanation, my phone went into recovery mode and I thought I lost all my data, and my traveling buddy threw his back out. Those things had nothing to do with my withdrawal, but I wanted to throw them in there just to add a bit more spice to the story. And I haven’t even left for the trip yet. But the most bizarre aspect of this whole fiasco — is that it’s okay. I’m not depressed. I’m not angry. I’m not even feeling a bit down. Instead, I think it’s funny; and I’m more determined than ever. This beast of benzo withdrawal can throw anything it wants at me, but I’m not going to back down. I’m going on this trip, and it’s just going to have to learn to accept that. After almost 18 years of dealing with the effects of this drug, it can’t hurt me anymore. About the Podcast While I’m Gone Just in case you are curious as to what will happen to the podcast while I’m gone, I believe I’ve got that covered. I’ve pre-recorded three podcast episodes for release while I’m out-of-town, including a double-header interview that I think you’re really going to enjoy. And, as I’ve mentioned, I’m bringing my audio recorder with me to record a few musings along the way and hopefully a conversation or two. I’ll share that content with you after I return. Please, don’t feel you can’t reach out to me while I’m gone. Yes, I’m sure I will be slow to respond at times, but I promise I will reply to each and every one of you after I return the end of November, if not before. See ya soon… Well, as always, thanks again for all the support you’ve provided me over the past nine months of the podcast. I’m sure this time away will re-energize me and I hope to come back with some new ideas, content, guests, and more. Take care, taper slowly, and take care of yourself, D :)

It’s 2020, can you believe it? Another year has passed and a new one is just beginning. And this new year is going to be amazing! Sure, that may sound like wishful thinking, but what’s wrong with that? We ended the year at Benzo Free remembering to be grateful for the good things in life, and I think we should start the new year on a similar path. …this new year is going to be amazing! As most of you know, I have taken a short hiatus this past week so there will be no new episode of the podcast this Wednesday. This flu my wife and I picked up is taking its sweet time and we’re still recovering. I thank you for your patience and we’ll be back with a new episode of the podcast on January 8th. While I was recovering, though, I did have plenty of time to mull over what 2020 might have in store for our little podcast and website. Between my OCD brain and your amazing suggestions, we are not suffering from a shortage of ideas. There are some exciting opportunities, along with a few hurdles, but I think it’s going to be a great year. Please stay tuned for more information soon. …wish you and your loved ones an amazing new year full of good health, calm thoughts, and lots of joy and happiness. But most of all, Shana and I want to let you know that we are thinking of you this holiday season and that we wish you and your loved ones an amazing new year full of good health, calm thoughts, and lots of joy and happiness. Oh, and Bear says hi too. Keep calm, taper slowly, and take care of yourself, D :)

Checking In… I wanted to reach out to everyone to see how you are holding up. I know these are difficult times for so many, especially for those of us who are dealing with benzo dependence and withdrawal. I realize that hope can be hard to find amid the worry and fear and I empathize with your struggle. Please, rely on your anxiety management tools during this time and find ways to distract yourself from the news and current conditions worldwide. Much like benzo withdrawal, this will pass. This is a challenging time in our history, but we will pull through and find better days on the other side. No Podcast This Week I did want to remind everyone that there is no new podcast this week. If you listened to last week’s episode, you know that we have transitioned from a weekly schedule to twice-a-month. I explained the reasoning behind this change in detail in that episode. Scheduled podcast releases will now take place on the 1st and 15th of each month. I appreciate your patience and understanding during this transition. New YouTube Channel I also mentioned in last week’s episode that a brand new sister production of the Benzo Free Podcast was coming soon. This a new YouTube channel dedicated to dealing with anxiety which will feed off of much of the anxiety work we have done in the past on Benzo Free. I have been working on this project non-stop and expect to announce the official launch next week. Thank You I wanted to close this newsletter with a thank you to everyone for doing their part to help prevent the spread of this virus, and in doing so, saving lives. By maintaining our distance, practicing good hygiene, and taking care of our family, friends, and neighbors, we will weather this storm and come out stronger than ever. Please, take care of yourself and those around you. Best always, D :)

If you haven’t seen this video, I think you might want to check out. Its message is pure, perfect, and timely, and one I just had to share. Please, take four minutes from your day for this bedtime story. You won’t regret it. Watch the Video We’ve spoken many times about finding the opportunity hidden in the hardship. Every event in our life, regardless of how difficult or challenging it may be, comes with a gift. What we do with that gift, is up to us. Thanks to Probably Tomfoolery for this video. Please, keep them coming. I hope this post finds you well. Take care and be at peace, D

May 12, 2022 – Exciting News! The first paper from the Benzodiazepine Survey of 2018-2019 was the subject of an article today in Psychology Today. Author Christopher Lane, Ph.D. reviewed and summarized many of the significant findings in the research, in addition to blending in some of the early findings from Hollister and Lader. The first paper on the survey was published on April 25, 2022, titled: “Experiences with benzodiazepine use, tapering, and discontinuation: an Internet survey.” Our team has been working on this research for three years now, and finally, we have the first paper published in the journal “Therapeutic Advances in Psychopharmacology.” And this is just the first, many more are slated to follow. This article helps to raise awareness of this issue, and it is another step forward in the progress we are making. Thanks to everyone who work everyday to help raise awareness and educate others on benzos and BIND. D E Foster Psychology Today Article: https://www.psychologytoday.com/us/blog/side-effects/202205/benzodiazepine-withdrawal-tied-serious-long-term-harms Research Article: https://journals.sagepub.com/doi/full/10.1177/20451253221082386

June 8, 2022 — I have been privileged to be involved with two separate teams publishing research on benzodiazepines in 2022. The first of these was published in April of this year and was the first of a series of papers on the benzodiazepine survey of 2018-2019. That paper was titled: “Experiences with benzodiazepine use, tapering, and discontinuation: an Internet survey.” The second team was based in Ireland and was focused on developing guidance for the reduction of benzodiazepines after long-term use. The title of this paper is “Supporting safe and gradual reduction of long-term benzodiazepine receptor agonist use: Development of the SAFEGUARDING-BZRAs toolkit using a codesign approach,” and was published yesterday in Health Expectations: An International Journal of Public Participation in Health Care and Health Policy. The team for this new study consisted of benzo experts from a variety of disciplines and countries including lead author, Tom Lynch (Royal College of Surgeons in Ireland), Colin Bradley (University College Cork, Ireland), D. Foster (Benzodiazepine Action Work Group, USA), Christy Huff (Benzodiazepine Information Coalition, USA), Sharon Hutchinson (Dublin, Ireland), Nicole Lamberson (Benzodiazepine Information Coalition, USA), Lily Lynch (Belgrade, Serbia), and Cathal Cadogan (Trinity College, Dublin, Ireland). The methods involved in the development of this “SAFEGUARDING-BZRAs” toolkit involved “a previous systematic review of brief interventions targeting long-term BZRA [benzodiazepine receptor agonists] use in primary care and qualitative interviews based on the Theoretical Domains Framework that explored barriers and facilitators to discontinuing long-term BZRA use.” The toolkit comprises 24 behavior change techniques (BCTs) targeted at primary care providers to help support individuals with benzodiazepine (BZRA) discontinuation. 60 BCTs were originally considered and 36 were removed from the list either due to irrelevancy, inflexibility, or other considerations making them inappropriate for benzodiazepine discontinuation. This toolkit addresses “identified limitations of previous research (e.g., lack of detailed intervention description, lack of appropriate theoretical underpinning) and adds to the body of literature relating to behaviour change interventions targeting discontinuation of long-term BZRA use.” You can read the entire article via the links below. Talk soon, D 🙂 View Online Article Here: http://doi.org/10.1111/hex.13547