Quick Reference Handbook

Each entry gives the symptom or situation, what to take or do, and any key caveats. Doses listed are typical adult doses — yours may differ. Nothing here replaces medical advice.

• 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…
• Allergic reaction — Mild (hives, itching): antihistamine. Severe / anaphylaxis (throat swelling, trouble breathing, dizziness): use their EpiPen if available, call emergency…
• 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…
• Anxiety (situational) — Date, speech, concert, interview: 10–40mg propranolol, 1 hour before. Blocks the physical symptoms (racing heart, shaky hands, trembling voice) without…
• 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…
• 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…
• 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…
• Hangover prevention — 600mg NAC (N-acetyl cysteine) before you start drinking — it helps your liver process acetaldehyde, the toxic byproduct that causes most hangover…
• 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…
• 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…
• 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…
• 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…
• 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 —…
• 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…
• 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…
• 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…
• 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…