In crisis? Call or text 988 (U.S.). For treatment referrals: SAMHSA 1-800-662-HELP.
Plain-Language Guides — Benzos, Antidepressants & Nutrition
Take a breath. You’re not alone. This page condenses key points into friendly, skimmable guides you can take to your clinician. Nothing here is medical advice; the goal is to help you prepare for a better conversation and a slower, steadier plan that fits you.
- Benzodiazepines (Benzos) — quick guide
- Antidepressants — quick guide
- Nutrition during tapering — quick guide
Benzodiazepines (Benzos) — quick guide
What they are (in plain English): meds often used for anxiety and panic. They act on the body’s calming system (GABA). That’s why changes can feel strong—your nervous system notices.
Mini Glossary (simple)
- GABA: A natural “calm” helper in your brain that tells your body to relax.
- Nervous system: Your body’s wiring that carries messages between your brain and body.
- Benzodiazepine (Benzo): A medicine that boosts GABA to help with anxiety or panic.
- Short-acting: Leaves the body faster, so changes can feel stronger.
- Why “slow and steady” helps: abrupt stops can be rough. Small steps with time to stabilize in between usually feel kinder to your system.
- What people often report: anxiety spikes, poor sleep, tremor, sweating, nausea, headaches. If you ever have severe confusion, hallucinations, or seizure-like activity, seek medical help immediately.
- Safety notes to keep top-of-mind: don’t mix with alcohol or opioid painkillers; avoid driving until you know how you feel; grapefruit can interact; extra caution if pregnant or 65+.
- Plan with your clinician: agree on the pace; put check-ins on the calendar; consider pharmacy compounding or accurate measuring tools; keep a simple daily journal (dose, sleep, notable effects).
- Everyday supports (ask your clinician): regular meals and hydration; calming routines; daylight walks; a steady sleep schedule.
Mini Glossary (simple)
- Taper: Reducing your dose slowly, step by step.
- Stabilize: Stay at the same dose for a bit so your body can adjust.
- Compounding pharmacy: A pharmacy that can make special small doses.
- Interaction: When a food or medicine (like grapefruit or alcohol) changes how your drug works.
- Seizure: A serious brain event; get medical help right away if suspected.
Antidepressants — quick guide
What they do (big picture): many antidepressants (SSRIs/SNRIs) influence messenger chemicals like serotonin (and for SNRIs, norepinephrine). Short-acting types can feel tougher for some people when reducing.
Mini Glossary (simple)
- SSRI (Selective Serotonin Reuptake Inhibitor): Medicine that helps keep more serotonin (a “feel-good” chemical) active in the brain.
- SNRI (Serotonin-Norepinephrine Reuptake Inhibitor): Like SSRIs, but also works with norepinephrine (helps energy and focus).
- Serotonin: A brain chemical that helps mood and sleep.
- Norepinephrine: A brain chemical that helps alertness and attention.
- Short-acting: Leaves the body faster, so cutting down can feel stronger.
- Why go gently: step down in small increments and give yourself time to settle before the next step. Abrupt changes often feel intense.
- What people often report: “brain zaps,” dizziness, flu-ish feelings, fatigue, sleep changes, and mood swings. If you have suicidal thoughts or feel unsafe, reach out for immediate help.
- Plan with your clinician: agree on a step size; schedule reviews; journal dose/timing/symptoms so patterns are easy to spot.
- Everyday supports (ask your clinician): consistent sleep/wake times, balanced meals, gentle movement, and daylight exposure.
Mini Glossary (simple)
- Brain zaps: Brief, odd electric-like feelings in the head some people notice when reducing a dose.
- Withdrawal symptoms: Uncomfortable feelings as your body adjusts to a lower dose.
- Increment: A small step in dose reduction.
- Journal: A simple daily note of dose, sleep, and how you feel.
Nutrition during tapering — quick guide
Why it matters: the Foundation highlights five areas where everyday choices may help while you taper. Keep it simple and run ideas by your clinician.
- Neurotransmission: steady, protein-including meals and consistent routines can support messenger balance that affects mood, sleep, and focus.
- Inflammation: more whole foods and fewer ultra-processed foods; hydration; stress-reduction habits.
- Liver function: your body’s processing center—be mindful with alcohol and always check for supplement/medication interactions.
- Energy: daylight, gentle movement, and regular mealtimes help smooth energy ups and downs.
- Sleep: consistent bedtime/wake time; calming wind-down; ask your clinician about safe sleep strategies.
Mini Glossary (simple)
- Neurotransmission: How brain cells send messages to each other.
- Inflammation: When the body is “irritated” or swollen inside; food and stress can affect it.
- Liver: The body’s clean-up and processing center for medicines and chemicals.
- Interaction: When a supplement or medicine changes how another one works.
- Routine: Doing helpful things at the same times each day (meals, sleep, daylight).
FDA notice: Any nutrition statements here are for general wellness. They aren’t intended to diagnose, treat, cure, or prevent any disease.
Quick reminder: This page is educational only. Bring these notes to your prescriber and decide together. If you ever feel unsafe, call or text 988 in the U.S. for immediate support.
Sources & acknowledgements
- Benzodiazepine withdrawal overview — withdrawalresearch.org
- Antidepressant withdrawal overview — withdrawalresearch.org
- Nutrition program — withdrawalresearch.org
- Nutrition overview — withdrawalresearch.org
Nutrients & Their Main Support Areas
| Ingredient | Nervous System | Mood | Inflammation (Chronic) |
Liver | Sleep | Energy | Cognitive | Muscles | Libido & Hormonal Balance |
|---|---|---|---|---|---|---|---|---|---|
| Acetyl-L-Carnitine | X | X | |||||||
| Adaptogens | X | X | |||||||
| Alpha Lipoic Acid | X | X | |||||||
| Artichoke Extract | X | ||||||||
| Bacopa Monnieri Extract | X | ||||||||
| Calcium (Ionized) | X | ||||||||
| Coenzyme Q10 | X | ||||||||
| Curcumin (Turmeric Root) | X | ||||||||
| Eurycoma Longifolia Extract | X | ||||||||
| Folate | X | ||||||||
| GABA | X | X | |||||||
| Ginkgo Biloba Extract | X | ||||||||
| Grape Seed Extract | X | ||||||||
| Grapefruit Seed Extract | X | ||||||||
| Green Tea Extract | X | X | |||||||
| Inositol | X | ||||||||
| L-Arginine | X | ||||||||
| L-Citrulline | X | ||||||||
| L-Taurine | X | ||||||||
| L-Theanine | X | X | |||||||
| L-Tryptophan | X | ||||||||
| Lemon Balm Extract | X | ||||||||
| Magnesium (Ionized) | X | X | |||||||
| Melatonin | X | ||||||||
| Milk Thistle Extract | X | ||||||||
| Montmorency Cherry Extract | X | ||||||||
| NAC (N-Acetyl Cysteine) | X | ||||||||
| Passion Fruit Extract | X | ||||||||
| Phosphatidylcholine | X | ||||||||
| Phytostrogens | X | ||||||||
| Pine Bark Extract | X | ||||||||
| Quercetin | X | ||||||||
| Resveratrol | X | ||||||||
| Rhodiola Rosea | X | X | |||||||
| Trimethylglycine | X | ||||||||
| Vitamin B-Complex | X | X | X | ||||||
| Vitamin B6 | X | ||||||||
| Vitamin B12 | X | X | |||||||
| Vitamin D3 | X | ||||||||
| Vinpocetine | X | ||||||||
| Zinc | X | ||||||||
| 5-HTP | X |
Note: This chart is educational only and not medical advice. It is based on research compiled by the Drug Withdrawal Research Foundation.