Recovery Tips

These are some things that may help reduce symptoms and make recovery from BIND, benzodiazepine-induced neurological dysfunction, more bearable. This list is based on my experience and what I’ve learned from others in recovery. There is no one-size-fits-all approach. What helps others may not help you.

Diet

Some people find that certain foods make their symptoms worse. Two dietary approaches that are commonly discussed in the benzo community are:

• Low histamine diet: People in recovery often report increased symptoms, especially cognitive fog, after eating foods like aged cheese, seafood, yogurt, processed meats, or leftovers. Reducing high histamine foods may help support hormonal stability and avoid an uptick in symptoms.

• Blood sugar stability: Diets that avoid large swings in blood sugar often reduce symptoms like cognitive fog, rage, panic, anxiety, emotional dysregulation, nerve pain, and insomnia. This includes diets like keto, modified keto, and the Mediterranean diet.

  
  

It’s normally better to make small, gradual changes rather than overhauling your entire diet all at once!

Hydration

Staying hydrated is simple but important. Some people notice that dehydration worsens fatigue, brain fog, or headaches. Drinking enough water throughout the day may help reduce the intensity of these symptoms.

Exercise

Exercise tolerance can vary a lot during recovery. It's important to stay within your limits and avoid pushing to the point where symptoms spike.

• Intense exercise, especially cardio, may worsen symptoms

• Gentle exercise like walking, stretching, or yoga is often tolerated and helpful for reducing symptoms

Sensitivity to herbs and medications

Many people in recovery report increased sensitivity to substances that affect the nervous system.

• Alcohol can worsen symptoms

• GABAergic herbs or supplements, especially those that act on GABA-A, may exacerbate symptoms. This includes herbs like lemon balm, valerian root, and kava.

• Certain medications can also trigger symptoms, especially fluroquinonlines, which are GABAergic. Penicillins are generally well tolerated.

  
  

Chemical and environmental sensitivity

Some people notice increased sensitivity to strong smells, chemicals, and other environmental triggers during recovery. Reducing exposure to chemicals, including synthetic preservatives, may help.

I ended up replacing cleaning supplies, food, and personal care products laden with chemicals with natural alternatives. Recently, I donated clothes made of polyester and other synthetic materials and opted for cotton, wool, linen and other natural fabrics. I try to buy GOTS and oeko-tex certified clothing in order to reduce exposure to PFA's. Frozen organic fruits and veggies are cheaper, and there are some clothing brands that sell certified clothing on sale or at a somewhat affordable price.

Distraction

These don’t stop symptoms, but may help make them more tolerable.

• Movies, games, and other light activities

• Creative outlets (painting, photography, writing, pottery, making videos, etc.

  
  
  
  

Stress intolerance

Stress intolerance is common during recovery and can make symptoms more intense. Things that help reduce stress include:

• Gentle exercises like yoga, walking, stretching

• Heat (baths, heating pads)

• Meditation or breathing exercises

• Physical comfort (like rest or safe touch)

  
  

Relief is often partial, especially during acute recovery, but even small reductions in stress can help.

Support

Recovery can be very isolating, especially when people around you don’t understand what you’re going through. Many people find it helpful to:

• Connect with others who have experienced BIND on benzo buddies and other online or in person support communities

• Seek out people who are willing to listen, learn about BIND, and behave in ways that support your recovery. Don't be afraid to ask for what you need and distance from people who either cannot or will not meet your needs.

• You may need more space than usual, which some people might interpret as abandonment or rejection. It can also be harder to meet other people's needs during recovery. Open communication about boundaries, needs, and expectations is important.

Purpose

Having a sense of purpose, even a small one, can help. This might include:

• Supporting others, including other people recovering from benzos

• Creative work

• Part of full-time work (if manageable)

• Advocacy or education

Pre-existing Conditions

People take benzodiazepines for many reasons, including both physical and mental health issues. Some people take benzos for physical ailments like migraines, stomach aches, medical procedures, or muscle pain.

In other cases, people take benzos to support their mental health. Personally, I took benzos for generalized anxiety and a possible ADHD diagnosis. I won't take psychiatric medications again so I’m focusing on non-medication approaches moving forward like:

• simplifying routines

• reducing stress

• mindfulness

• staying organized

• maintaining stable, supportive relationships

• talk therapy and/or somatic therapeutic methods

Symptoms of BIND can overlap with many other conditions, including anxiety & panic disorders, sleep issues, neurodivergence, gastrointestinal problems, cognitive symptoms, cardiac issues, and many more. This can make it difficult to tell what's part of recovery and what might be something else.

Recovery is often inconsistent and nonlinear, requiring a combination of mindful adjustments, time, and patience. Finding a benzo-informed clinical may help, but they are usually hard to find. If you cant find a benzo-informed doc, a functional doc might be able to help in ways traditional western doctors can't.