Benzodiazepines such as Xanax, Valium, Ativan, and Klonopin are often prescribed for anxiety, insomnia, or muscle tension. When taken over time, they change how the brain functions. If the medication is stopped too quickly, or even after a gradual taper, the brain can take time to adjust.

A piece published in Psychiatric News states that protracted withdrawal occurs in 10 to 15% of people who took benzodiazepines for more than 6 months. These symptoms can last from weeks to years and include anxiety, poor sleep, and difficulty concentrating.

Long-term withdrawal can be discouraging, especially when symptoms come and go. But a strong support network can make recovery more manageable and sustainable. Ways to build and maintain a support network include:

1. Staying Connected with People You Trust

Family and close friends are an essential part of the recovery process. Let them know what you’re experiencing, share information from your treatment team, and explain that withdrawal can last longer than expected.

Simple gestures like a phone call, going out to eat together, or taking a walk can ease isolation and remind you that you’re not alone in this process.

2. Joining Peer or Support Groups

Connecting with others who are going through similar experiences can help you feel understood and less alone. Peer support groups, online or in person, can offer encouragement, practical tips, and empathy.

These groups are not a replacement for medical care, but they complement it by providing community and validation.

3. Working with Your Treatment Team

Medical and mental health professionals play a crucial role in long-term benzodiazepine withdrawal. They can monitor your progress, adjust treatment plans, and suggest therapies to support recovery.

Therapies like mindfulness, cognitive behavioral therapy (CBT), and trauma-informed care can help reduce anxiety and strengthen coping skills. Programs across Constellation Behavioral Health provide integrated care that combines medical oversight with emotional and psychological support.

4. Focusing on Physical Wellness

Recovery involves both the body and mind. Establishing healthy routines can help the nervous system find balance. Prioritize:

Sleep: Try to maintain a regular sleep schedule.

Nutrition: Eat balanced meals to support your brain and body.

Movement: Gentle exercise like yoga, walking, or stretching can reduce stress and improve sleep.

5. Planning for the Long Term

Because long-term withdrawal can fluctuate, planning ahead helps. Keep regular appointments with your care team, anticipate stressful periods, and know where to turn if symptoms return.

If you’ve completed residential care, stay in touch with your treatment program’s alumni network or aftercare therapist. Continued connection supports accountability and reassurance.

6. Being Patient with Yourself

Healing from benzodiazepine dependence is not linear. Some weeks may feel harder than others. Improvement often happens gradually, and patience is part of the process.

Your brain and body are capable of remarkable recovery. Surrounding yourself with consistent support helps ensure that recovery remains steady and sustainable.