Quick Reference Handbook

Acne (mild)

Benzoyl peroxide 2.5–5% (Panoxyl, OTC). Apply at night, start every other day to avoid irritation. Or benzoyl peroxide shower gel/body wash. For persistent acne: see a dermatologist — tretinoin or antibiotics may be needed.

Allergic reaction

Mild (hives, itching): antihistamine. Severe / anaphylaxis (throat swelling, trouble breathing, dizziness): use their EpiPen if available, call emergency services immediately. Lay them down with legs elevated unless they’re vomiting or struggling to breathe.

Anxiety (acute / panic attack)

Box breathing (inhale 4 counts, hold 4, exhale 4, hold 4). If that’s not cutting it: 0.5–1mg lorazepam (prescription, use sparingly). See also: 5-4-3-2-1 grounding technique (Chapter 6).

Anxiety (situational)

Date, speech, concert, interview: 10–40mg propranolol, 1 hour before. Blocks the physical symptoms (racing heart, shaky hands, trembling voice) without sedation or cognitive fog. Prescription-only. Avoid if asthmatic.

Brain fog / post-lunch slump

10-minute brisk walk outside (sunlight + movement). Splash cold water on your face or hold ice on the back of your neck. If it’s a regular problem: time caffeine for 90 min after waking (not immediately), eat a lighter lunch with more protein and fewer carbs, and check you’re not chronically under-sleeping.

Diarrhoea (acute)

2mg loperamide (Imodium, OTC) initially, then 2mg after each loose stool (max 16mg/day). Stay hydrated — oral rehydration salts (ORS) or water with a pinch of salt and sugar. For traveller’s diarrhoea: loperamide to get you through the flight, but if there’s fever or blood in stool, see a doctor — you may need antibiotics (azithromycin or ciprofloxacin, prescription).

Erection (can’t get one)

2.5-5mg tadalafil (Cialis) or 25-50mg sildenafil (Viagra) 2-3 hours in advance. Both can be taken regularly; tadalafil lasts longer.

Hangover cure

Rehydrate (water + electrolytes). 400mg ibuprofen for the headache (not paracetamol — your liver’s already had enough). Eat bland food. Time is the only real cure.

Hangover prevention

600mg NAC (N-acetyl cysteine) before you start drinking — it helps your liver process acetaldehyde, the toxic byproduct that causes most hangover symptoms. Take it before, not after (once your liver is already overwhelmed it’s too late). Some people recommend activated charcoal capsules. Alternate alcoholic drinks with water throughout the night. Eat a substantial meal before drinking. Electrolyte drink before bed.

Hay fever / allergies

10mg cetirizine or loratadine (non-drowsy, OTC). Add a steroid nasal spray (fluticasone / Flonase) if it’s bad. Start the spray a couple of weeks before allergy season for best results.

Headache / migraine (acute)

400mg ibuprofen + caffeine (or 1,000mg paracetamol if ibuprofen is contraindicated). For migraines: add a triptan (e.g. 50–100mg sumatriptan, OTC). Take early — triptans work best within the first hour.

Heartburn / acid reflux

20mg omeprazole (OTC in many countries) for ongoing issues. For acute relief: antacid (calcium carbonate / Tums, or Gaviscon). Don’t lie down after eating.

Jet lag

Melatonin 0.5–1mg at destination bedtime. Seek bright light in the morning at your destination. Avoid caffeine after 2 pm local time. Timeshifter app offers a tailored plan on when to get/avoid light/caffeine.

Low mood (acute, situational)

30 min vigorous exercise. Sunlight or 10,000 lux light box for 20–30 min in the morning. Call a friend. These aren’t substitutes for treatment but they work in the moment.

Motion sickness

50mg cyclizine 30 min before travel (redose every 8 hours, max 150mg/day). Or hyoscine patch (1.5mg) applied behind the ear 6–12 hours before travel — lasts up to 72 hours, good for cruises and long journeys. Ginger (1g) as a mild OTC alternative. Sit in the front seat / over the wing / on deck. Look at the horizon, not your phone.

Muscle soreness / strains

400mg ibuprofen. Ice for first 24–48 hours, then heat. Topical diclofenac gel for localised pain. Gentle movement beats total rest.

Nausea

50mg cyclizine (UK: pharmacy-only, no prescription needed). Alternative: 10–20mg domperidone (prescription in some countries). Ginger (1g) if you want to go OTC/natural. For severe or persistent nausea: 4–8mg ondansetron (Zofran, prescription) — originally developed for chemo patients, it’s the nuclear option and works extremely well. Dissolves on the tongue, kicks in within 15–30 min. Constipation is the main side effect.

Panic attack (someone else is having one)

Stay calm. Speak slowly. Guide them through breathing (in for 4, out for 4). Don’t say “calm down.” Don’t crowd them. It will pass.

Pre-workout

200mg caffeine 30–60 min before. 3–5g creatine monohydrate daily (loading not necessary). Adequate hydration and carbs.

Sleep (can’t)

0.5–1mg melatonin 30–60 min before bed. If that fails: 25–50mg diphenhydramine (OTC) or 3.75–7.5mg zopiclone / 5–10mg zolpidem (prescription). Avoid regular use of Z-drugs and benzodiazepines.

Sleep inertia / tired on waking

Set alarm 60 minutes before rising, take 100mg caffeine (pill or coffee), go back to bed.

Staying awake

100–200mg caffeine. Takes 20–45 min to kick in. Don’t exceed ~400mg/day. If you’re sleep-deprived, a 20-minute “caffeine nap” (coffee then immediately nap, wake when it kicks in) is surprisingly effective. Or modafinil/amphetamines, see Tired / can’t focus.

Sunburn

Cool compress, aloe vera, ibuprofen for inflammation. Moisturise. Stay out of the sun. For severe burns with blistering, see a doctor.

Tired / can’t focus

100–200mg caffeine (coffee, pill) + 100–200mg L-theanine to smooth the edges. Or: 100mg modafinil. Or: 20mg Vyvanse/Elvanse (lisdexamfetamine) or 5-10mg dextroamphetamine.

Doses listed are typical ranges for healthy adults. Your mileage may vary. When in doubt, ask a pharmacist or doctor. For anything marked “prescription,” you need one — don’t skip that step.