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Hello friends… it’s been a while. I’ve had a few people ask about the Benzo Free Blog recently. Most of them were wondering if it will return. I must admit, I’ve had similar questions myself. While the podcast has been going strong and gaining listeners each month, the blog appears to be mostly…well…dead. The fact is, the rumors of the death of our blog are a bit premature. Yes, it has been over two months since I posted a new article. And yes, that is a very long time in Internet time. But, it doesn’t mean it is dead. At least, I hope not. …the rumors of the death of our blog are a bit premature. What happened? It’s a simple explanation, actually. I just over-extended myself. Those of us who go through benzo withdrawal and start feeling better often try and do too much, too fast. I should have known better. As many of you know, I’ve always envisioned Benzo Free as a community. One where we all contribute and benefit from each other’s wisdom. This has worked wonderfully for the podcast. Your contributions via questions, comments, and benzo stories are the heart of that show. But unfortunately, it hasn’t quite worked out for the blog. I was hoping by now to have some contributors writing articles which would then free me up to focus more on the podcast and website. I’ve had a few interested individuals, but most of them are in the middle of benzo withdrawal and it’s hard enough for them to read a full-length article, let alone write one. They need to focus on their healing right now, and I completely understand that. Still, I don’t want the blog to go away — at least not yet. So, my new goal for the blog is to post 1-2 articles a month, minimum. Perhaps even once a week if I have enough energy. I realize that it is not much, but I hope it will keep it alive for now. If anyone would like to contribute to the blog or any other content on Benzo Free, please let me know. Just fill out our feedback form. I am overwhelmed and amazed at the wonderful feedback I’ve received from so many of you over the past year. We are now on our second year at Benzo Free and I’m truly excited about what’s to come. Keep calm, taper slowly, and take care of yourself, D :)

Benzo withdrawal can seem like an insurmountable hurdle. But the expected struggles can be eased significantly with a little education and support. Grab a plate and visit our buffet of coping skills: you just might find exactly what you need. In today’s episode, we look at the first half of coping skills from A to Z. We also catch up on a couple of events from last week, discuss light-headedness and P.O.T.S., answer an inquiry from a listener with mild withdrawal, and share a benzo story from California. Video ID: BFP037 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/coping-skills-from-a-to-z-part-2-of-2-bfp038 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 06:52 Mailbag 17:17 Benzo Story 22:39 Feature 52:50 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. INTRODUCTION Benzodiazepine Withdrawal Symposium: Web Page Benzodiazepine Withdrawal Symposium: YouTube Video CNN: This is Life with Lisa Ling – The Benzo Crisis – Airs Sunday, Oct. 6th MAILBAG “Postural Orthostatic Tachycardia Syndrome (POTS).” Cleveland Clinic. Accessed September 23, 2019. https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots. FEATURE: Coping Skills from A to Z (Part 1) “Aromatherapy Uses and Benefits.” Healthline. Accessed September 22, 2019. https://www.healthline.com/health/what-is-aromatherapy. 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. Fletcher, Jenna. “How to use 4-7-8 breathing for anxiety.” Medical News Today. February 11, 2019. Accessed September 22, 2019. https://www.medicalnewstoday.com/articles/324417.php. 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. Kim, Sean, “10 Science-Backed, Simple Ways to Be Happier Today,” Life Hack, accessed March 7, 2017. https://www.lifehack.org/383250/10-science-backed-simple-ways-happier-today?ref=nav-dropdown-blog-. Seuss, Dr. The Lorax. New York: Random House, 1971. “Walking can lower risk of heart-related conditions as much as running.” Science Daily. April 4, 2013. Accessed August 14, 2017. https://www.sciencedaily.com/releases/2013/04/130404170225.htm. Yeung, WF, KF Chung, ZJ Zhang, SP Zhang, WC Chan, RM Ng, CL Chan, LM Ho, BY Yu, JC Chau, NC Lau, and LX Lao. “Electroacupuncture for tapering off long-term benzodiazepine use: A randomized controlled trial.” Journal of Psychiatric Research 2019 Feb. 109:59-67. Accessed September 23, 2019. doi:10.1016/j.jpsychires.2018.11.015. 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

Benzo withdrawal can seem like an insurmountable hurdle. But the expected struggles can be eased significantly with a little education and support. Grab a plate and visit our buffet of coping skills: you just might find exactly what you need. In today’s episode, we mourn the passing of Prof. C. Heather Ashton. We announce our tribute page to her and share a message from the Ashton family. We also look at the second half of coping skills from A to Z and share a benzo story from Chicago. Video ID: BFP038 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 1 here: https://www.easinganxiety.com/post/coping-skills-from-a-to-z-part-1-of-2-bfp037 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 05:47 Benzo News 06:31 Benzo Story 13:09 Feature 53:23 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. INTRODUCTION Easing Anxiety: Tribute Page for Prof. Ashton — https://www.easinganxiety.com/post/tribute-to-professor-ashton Easing Anxiety: Feedback Form to Submit Tribute for Prof. Ashton — https://easinganxiety.com/feedback Easing Anxiety: Blog Post w/ Letter from John Ashton — https://www.easinganxiety.com/post/tribute-page-for-prof-ashton-and-a-request-for-privacy Donations to Dementia UK — https://www.dementiauk.org/get-involved/donate/ BENZO NEWS CNN: Live with Lisa Ling – Story on Benzos, Oct. 6th FEATURE: Coping Skills from A to Z (Part 2 of 2) 1slowtv. “Scenic train ride from Bergen to Oslo (Norway).” YouTube video. 7.5 hours. August 30, 2014. https://www.youtube.com/watch?v=xisVS_DKpJg. “Alphabet of Stress Management and Coping Skills.” Rutgers University: Robert Wood Johnson Medical School. Accessed September 30, 2019. http://rwjms.rutgers.edu/departments_institutes/cf_center/documents/Alphabet-of-Coping-Skills-Interventions.pdf. 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.. Curtin, Melanie. “Neuroscience Says Listening to This Song Reduces Anxiety by Up to 65 Percent.” Inc. May 30, 2017. Accessed April 13, 2018, https://www.inc.com/melanie-curtin/neuroscience-says-listening-to-this-one-song-reduces-anxiety-by-up-to-65-percent.html. 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. Honore, Carl. In Praise of Slowness: Challenging the Cult of Speed. New York: Harper Collins, 2004. https://read.amazon.com/kp/embed?asin=B0024CF0CK&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_ih-KDb49KKH0B. JustMusicTV. “Marconi Union – Weightless (Official Video).” YouTube Video, 8:08, September 4, 2014. https://www.youtube.com/watch?v=UfcAVejslrU. Mulpeter, Kathleen. “These Are the Best Exercises for Anxiety and Depression.” Health. March 24, 2016. Accessed March 7, 2017. http://www.health.com/depression/these-are-the-best-exercises-for-anxiety-and-depression. Park, Burn Jin, Yuko Tsunetsugu, Tamami Kasetani, Takahide Kagwa, and Yoshifumi Miyazaki. “The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan.” Environmental Health and Preventive Medicine 15(18)(2009). Accessed July 14, 2017. https://environhealthprevmed.biomedcentral.com/articles/10.1007/s12199-009-0086-9. “Progressive Muscle Relaxation.” National Jewish Health. Accessed September 30, 2019. https://www.nationaljewish.org/health-insights/stress-and-relaxation/relax/muscle-relaxation. “Wayne Dyer Quotes.” BrainyQuote.com. 2018. Accessed April 13, 2018. https://www.brainyquote.com/citation/quotes/wayne_dyer_173500. “What is EFT tapping?” Healthline. Accessed September 23, 2019. https://www.healthline.com/health/eft-tapping. 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

I just received some very sad news today from the Ashton family. Professor C. Heather Ashton passed away just before midnight on Sunday, September 15, 2019. Her transition was peaceful and she is now at rest. Her family has requested privacy during this time so they can mourn in peace. Instead of contacting them directly, they would prefer messages to be directed toward online tributes instead. I will launch a tribute page for Prof. Ashton on the Benzo Free website in the next couple of days. I’m sure other organizations will do the same. This page will include messages from each of you if you’d like to contribute. Please complete our Feedback Form with your submission and check the permissions checkbox so we can include them online. I am at a loss for words at this time and will keep this post short. I’m sure there will be more to follow. If you would like to learn more about Prof. Ashton and her work, please visit our page on the Ashton Manual. Before I go, though, I just want to say one simple thing to Prof. Ashton and her family from the bottom of my heart… Thank you Peace, D

Tribute Page The Prof. Ashton Tribute Page on Benzo Free is now online. We would love to add more messages to that page so please submit them when you can. You can do this via our feedback form or just comment on this or any other blog post and I will add it to that page. This page will remain a permanent part of the Benzo Free website and I hope it will continue to grow with heart-warming messages for the Professor and her family. Request for Privacy I also want to make a personal plea to respect the family’s privacy during this time. Benzo Free has not published the funeral date out of respect for the family and we ask that the members of the benzo community honor Prof. Ashton’s wishes that the funeral remain a family-focused event. There are many other ways to honor this amazing woman in lieu of attending the funeral. I received a request from John Ashton this morning to make the following letter public. Thank you, D Letter from John Ashton Heather Ashton’s Funeral I am John Ashton, Heather’s eldest son. I cared for my mother through the last four years of her life. I was with her during her final confinement and when she died. It was my mother’s unambiguous wish that her funeral should primarily be a family affair. Unfortunately, and unaccountably, details of the event have started to circulate freely on benzo-related platforms, and word has reached us that some people may be planning to attend uninvited and unannounced. Please understand that to do so would not be welcome to my mother. It would be an act of disrespect towards her and her memory. Her family would be grateful if anyone currently considering attending on this basis could abandon any such plans. We completely understand the emotional impact Heather’s death will have on the countless people around the world – victims of benzo injustice and campaigners against it alike – who owe their lives, health and sanity to her compassion and her pioneering work. But there are many ways to show that, and there is no such impact that could justify a failure to show Heather in death the kindness and courtesy that she showed in life to all who sought her help or crossed her path. That’s not to say that this wonderful community should be unrepresented. But Mum wanted to keep that to a small number of people with whom she was particularly close. They, and we, know who they are and it is our responsibility as a family to make sure they know they will be welcome. We hope the rest of the community can show their grief, and celebrate Mum’s life, in other ways, not least by continuing to stand tall in the struggle, on the foundation she laid. John Ashton 1 October 2019

“As Prescribed” is a highly anticipated, upcoming film about the benzo crises which documents personal accounts, legislative efforts, and a mountain of evidence. Listen as filmmaker Holly Hardman shares her experiences making this film. In today’s episode, we have part one of the insightful interview with Holly Hardman where she tells her personal benzo story and shares a few of her experiences as a filmmaker. We also have a comment about using an Ace bandage to relieve anxiety, a question about the fear of lying, and we provide a welcome to any newcomers to the podcast. Video ID: BFP039 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/conversation-with-filmmaker-holly-hardman-part-2-of-2-bfp040 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 10:05 Mailbag 17:49 Feature 48:41 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. INTRODUCTION CNN: This is Life with Lisa Ling – Story on Benzos, Oct. 6th The Ashton Manual on Benzo.org.uk World Benzodiazepine Awareness Day (W-BAD) Benzodiazepine Information Coalition (BIC) MAILBAG Comment on ACE Bandage Wrap: TJacket FEATURE: Conversation with Holly Hardman (Part 1 of 2) AS PRESCRIBED: Film Website AS PRESCRIBED: Facebook Page 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

“As Prescribed” is a highly anticipated, upcoming film about the benzo crises which documents personal accounts, legislative efforts, and a mountain of evidence. Listen as filmmaker Holly Hardman shares her experiences making this film. In today’s episode, we have part two of the insightful interview with Holly Hardman where she talks in-depth about her experiences with the film and the challenges she incurred along the way. We also share a benzo story from San Diego, California, and talk about an upcoming Benzo Free road trip. Video ID: BFP040 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 1 here: https://www.easinganxiety.com/post/conversation-with-filmmaker-holly-hardman-part-1-of-2-bfp039 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 09:50 Benzo Story 20:06 Feature 51:01 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 QPR Institute / Training PSYCHOLOGY TODAY: Article on QPR Easing Anxiety Resources on Suicide Prevention FEATURE: Conversation with Holly Hardman (Part 1 of 2) AS PRESCRIBED: Film Website AS PRESCRIBED: Facebook Page 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

Benzo withdrawal can seem like an insurmountable hurdle. But the expected struggles can be eased significantly with a little education and support. Grab a plate and visit our buffet of coping skills: you just might find exactly what you need. In today’s episode, we mourn the passing of Prof. C. Heather Ashton. We announce our tribute page to her and share a message from the Ashton family. We also look at the second half of coping skills from A to Z and share a benzo story from Chicago. Video ID: BFP041 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/how-to-taper-from-benzos-part-2-of-2-bfp042 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 08:45 Mailbag 14:46 Benzo Story 21:41 Feature 51:48 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. INTRODUCTION YOUTUBE: “Ask Dr. Drew LIVE.” October 20, 2019. (Benzo Question can be found at timestamp: 1:01:02. The Ashton Manual by Professor C. Heather Ashton MAILBAG Benzo Free Theme Song: “Walk in the Park” by Neil Cross FEATURE: How to Taper from Benzos (Part 1) 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. Easing Anxiety: Types of Benzos Page — https://easinganxiety.com/post/types-of-benzos “Benzodiazepine Withdrawal Support: Substitution.” BenzoBuddies. Accessed March 1, 2017. http://www.benzobuddies.org/benzodiazepine-withdrawal-methods/substitution. “Direct Tapers.” BenzoBuddies. Accessed March 2, 2017. http://www.benzobuddies.org/benzodiazepine-withdrawal-methods/direct-taper/. 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. Merriam-Webster (online), “Taper,” accessed January 20, 2018, https://www.merriam-webster.com/dictionary/taper. 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

Have you taken an anti-anxiety drug long-term? Do you think you might be dependent? Do you want to know what to do next? We collected some of the most respected information on benzo tapering and provided it here in this two-part series. In today’s episode, we look at possible complications, symptoms, when to take your last dose, and what it’s like when you’re finally benzo-free. We also answer a few questions on tapering and hear a story from San Diego, California. Video ID: BFP042 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 1 here: https://www.easinganxiety.com/post/how-to-taper-from-benzos-part-1-of-2-bfp041 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 06:12 Benzo Story 12:47 Feature 38:03 Q&A 54:02 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: How to Taper from Benzos 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. Aubrey, Allison. “Benefits Can Outweigh Risks for Pregnant Women on Anxiety Drugs or SSRIs.” NPR Shots. September 18, 2017. Accessed September 18, 2017. http://www.npr.org/sections/health-shots/2017/09/18/551020800/xanax-or-zoloft-for-moms-to-be-a-new-study-assesses-safety. “Direct Tapers.” BenzoBuddies. Accessed March 2, 2017. http://www.benzobuddies.org/benzodiazepine-withdrawal-methods/direct-taper/. 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. Longo, Lance P. and Brian Johnson. “Addiction: Part I. Benzodiazepines — Side Effects, Abuse Risk and Alternatives.” American Family Physician 61(7)(April 1, 2000):2121-28. Accessed March 6, 2017. https://www.aafp.org/afp/2000/0401/p2121.html. New South Wales Government (NSW). “Benzodiazepines.” Health Fact Sheets. Last updated July 11, 2013. Accessed March 6, 2017. http://www.health.nsw.gov.au/mentalhealth/Factsheets/Pages/benzodiazepines.aspx. New York City Department of Health and Mental Hygiene (NYC DOHMH). City Health Information: Judicious Prescribing of Benzodiazepines 35(2)(2016). https://docs.wixstatic.com/ugd/990dad_167113513c9445f8bc77a77370ce649f.pdf. U.K. National Health Service (NHS). “Guidance for Prescribing and Withdrawal of Benzodiazepines & Hypnotics in General Practice.” NHS Grampian. October 2006. Reviewed October 2008. https://www.benzo.org.uk/amisc/bzgrampian.pdf. U.S. Food & Drug Administration (FDA). “FDA Drug Safety Communication: FDA Updates Warnings for Oral and Injectable Fluoroquinolone Antibiotics Due to Disabling Side Effects.” Drug Safety: Safety Announcement (September 26, 2016). Last updated March 8, 2018. Accessed April 10, 2018. https://www.fda.gov/Drugs/DrugSafety/ucm511530.htm. 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

Do we get sick more often during benzo withdrawal? Do we get more infections? Do we suffer more hormonal imbalances? Does benzo use and withdrawal affect our immune and endocrine systems, and if so, what can we do about it? In today’s episode, we discuss benzos’ effects on these two essential systems. We also hear a story from New England, answer a question on adjuvant medication, and talk a bit about connections. Video ID: BFP043 Listen to the Podcast …on YouTube Chapters 00:57 Introduction 09:06 Mailbag 14:32 Benzo Story 23:58 Feature 41:05 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 Copper Health Coach: Jenny’s Website FEATURE: Immune and Endocrine Symptoms of Benzo Withdrawal Arvat, Emanuela, Barbara Maccagno, Josefina Ramunni, Lidia Di Vito, Roberta Giordano, Laura Gianotti, Fabio Broglio, Franco Camanni, and Ezio Ghigo. “The Inhibitory Effect of Alprazolam, a Benzodiazepine, Overrides the Stimulatory Effect of Metyrapone-Induced Lack of Negative Cortisol Feedback on Corticotroph Secretion in Humans.” The Journal of Clinical Endocrinology & Metabolism 84(8)(August 1999). Accessed November 1, 2019. https://doi.org/10.1210/jcem.84.8.5911. 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. “Know your brain: HPA axis.” Neuroscientifically Challenged. June 4, 2014. Accessed November 1, 2019. https://www.neuroscientificallychallenged.com/blog/2014/5/31/what-is-the-hpa-axis. Newman, Tim. “How the immune system works.” Medical News Today. January 11, 2018. Accessed November 1, 2019. https://www.medicalnewstoday.com/articles/320101.php. Obiora, Eneanya, Richard Hubbard, Robert D. Sanders, and Puja R. Myles. “The impact of benzodiazepines on occurrence of pneumonia and mortality from pneumonia: a nested case-control and survival analysis in a population-based cohort.” BMJ Journals Thorax 68(2). Accessed November 1, 2019. https://thorax.bmj.com/content/68/2/163.full. “Widely used sedatives/sleeping pills linked to increased fatal pneumonia risk: Benzodiazepines affect immune system, study suggests.” ScienceDaily. December 5, 2012. https://www.sciencedaily.com/releases/2012/12/121205200210.htm. Zimmermann, Kim Ann. “Endocrine System: Facts, Functions and Diseases.” Live Science. February 16, 2018. Accessed November 1, 2019. https://www.livescience.com/26496-endocrine-system.html. Episode Summary Today, we return to our 14-part series on the symptoms of benzo withdrawal by taking a look at our immune and endocrine systems. The evidence is somewhat anecdotal, but it appears that benzos can wreak havoc on these symptoms in some people. We also hear a story from New England, answer a question about what other mediations one can take during withdrawal, and discuss the connections many of us experience within the benzo community. 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

Christy Huff, M.D., is a Fellow of the American College of Cardiology, on the board of Benzodiazepine Information Coalition (BIC), and is herself, a benzo survivor. A tireless advocate in the benzo community, Dr. Huff has a wealth of information to share. In Part I of our conversation, Dr. Huff shares her personal battle with Xanax, the difference between dependence and addiction, and how being a physician influenced her experience in withdrawal. We also share some comments about self-talk and how being an observer of your emotions can help ease their effect. Video ID: BFP044 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 2 here: https://www.easinganxiety.com/post/a-conversation-with-dr-christy-huff-part-2-of-2-bfp045 Chapters 00:57 Introduction 07:27 Mailbag 16:06 Feature 49:48 Moment of Peace Episode Summary Today, we have the pleasure of presenting Part I of our conversation with Dr. Christy Huff. This was a wonderful conversation with a wealth of information to share. We also explore some comments on self-talk, the observer self, and how to handle emotions during benzo withdrawal. 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 Boyes, Alice. “How to Construct Effective Self-Talk.” Psychology Today. March 29, 2018. Accessed October 30, 2019. https://www.psychologytoday.com/us/blog/in-practice/201803/how-construct-effective-self-talk. FEATURE: Conversation with Dr. Christy Huff (Part 1) BENZODIAZEPINE INFORMATION COALITION (BIC) Website Dr. Christy Huff’s Bio on the BIC WEBSITE (with her BIC Blog Posts) 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

Christy Huff, M.D., is a Fellow of the American College of Cardiology, on the board of Benzodiazepine Information Coalition (BIC), and is herself, a benzo survivor. A tireless advocate in the benzo community, Dr. Huff has a wealth of information to share. In Part II of our conversation, Dr. Huff discusses her advocacy work with BIC, talks about the importance of finding a doctor, and provides some helpful tips for the struggling patient. We also share a benzo story from Minnesota and explore the fear of the fear and its effects on our healing. Video ID: BFP045 Listen to the Podcast This episode is part of a 2-part series. Listen to Part 1 here: https://www.easinganxiety.com/post/a-conversation-with-dr-christy-huff-part-1-of-2-bfp044 The Benzo Free Podcast is also available on... Apple Podcasts / Audible / iHeart / PodBean / Spotify / Stitcher Chapters 00:57 Introduction 09:05 Benzo Story 14:27 Feature 48:12 Moment of Peace Episode Summary Today, we have the pleasure of presenting Part II of our conversation with Dr. Christy Huff. In today’s episode, Dr. Huff further explores the struggles of benzo dependence and how difficult it can be to find a doctor, she also shares some of her experiences working with BIC, and has a few helpful tips for those who follow. We also have a benzo story from Minnesota and talk about the “fear of the fear.” 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 Facebook Page for Benzo Bill in Massachusetts Local News Article on the Benzo Bill in Massachusetts Sonja Syblo’s Article on the Massachusetts Bill from Mad in America FEATURE: Conversation with Dr. Christy Huff (Part 2) BENZODIAZEPINE INFORMATION COALITION (BIC) Website Dr. Christy Huff’s Bio on the BIC WEBSITE (with her BIC Blog Posts) 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