Deprescribing Benzodiazepines: Safe Ways to Stop Long-Term Use

When you’ve been taking benzodiazepines, a class of sedative medications used for anxiety, insomnia, and seizures. Also known as benzos, they can help in the short term but often become harder to stop than expected. Many people start them for a bad night’s sleep or a panic attack, then find themselves stuck—taking them daily for months or years. Stopping cold turkey isn’t safe. That’s where deprescribing benzodiazepines, the planned, gradual reduction of these drugs under medical supervision. comes in. It’s not about quitting cold. It’s about rewiring your brain back to normal, slowly and steadily.

One of the biggest risks isn’t the drug itself—it’s the withdrawal. Symptoms like rebound anxiety, insomnia, tremors, and even seizures can happen if you cut too fast. That’s why tapering benzodiazepines, a step-by-step process of lowering the dose over weeks or months. is the gold standard. It’s not one-size-fits-all. Someone on 10mg of diazepam for five years needs a different plan than someone on 0.5mg of alprazolam for six months. Your doctor will look at your dose, how long you’ve taken it, your age, and other meds you’re on. The goal? Reduce enough to avoid withdrawal but fast enough to keep you motivated. Most people see improvement in sleep and mood within weeks of starting a slow taper.

It’s not just about the pills. Your body and brain have adapted. You might feel more anxious at first—not because the problem returned, but because your nervous system is recalibrating. That’s normal. Support matters. Talking to a therapist, getting regular sleep, avoiding caffeine and alcohol, and staying active all help your brain heal. And if you’ve tried quitting before and failed? You’re not alone. Many people need more than one attempt. The key is patience, not perfection.

Some people worry that stopping means giving up on relief. But often, the relief was temporary—and the cost was worse over time. Chronic use can lead to memory issues, balance problems, and a higher fall risk, especially in older adults. Deprescribing isn’t about losing control. It’s about taking it back. You’re not weak for needing help. You’re smart for seeking a better way.

Below, you’ll find real advice from people who’ve been through this. From how to talk to your doctor without sounding like you’re demanding to quit, to the exact tapering schedules that worked, to what helped them sleep when the pills were gone. This isn’t theory. It’s what works when you’re tired of feeling drugged up and ready to feel like yourself again.