Anti-Anxiety Protocol
Calm by default. Turn down the alarm.
- A short test that shows which of 4 anxiety types you are
- A ready-made calm day for your type, from first coffee to lights out
- CBT tools, an SOS page for panic, and a stack with no benzos
Instant PDF download · Print or fill on screen
Anxiety has 4 different patterns. They need different fixes.
The guide opens with a short test. Your type decides your day, your tools and your stack.
Your stress system is over-fuelled: stimulants, alcohol, poor sleep.
Your brain treats worrying as a way to stay safe.
Your rank radar is switched on all day.
You’ve learned to fear your body’s own alarm.
Real pages from the guide
11 chapters and a 30-day plan
Your Anxiety TypeFind your pattern, and what to rule out first
How Anxiety Actually WorksThe alarm, the brakes, and why “just relax” fails
The Root of AnxietyComparison, the survival brain, caring less
The Calm DayCaffeine, light, food and screens, all day
Body First & the SOS PageSleep, training, alcohol, and when the wave hits
Retrain Your ThoughtsCBT and ACT: thought record, worry time, exposure
Gut & MoodSerotonin, the gut-brain axis and what to eat
The Calm StackDoses, timing, what I left out, budgets
Your Type ProtocolA ready-made day for each anxiety type
The 30-Day SystemSubtract, build, retrain, keep
Tracker, Cheat Sheet & FAQScoring sheet, GAD-7 retest, the fridge page
SubtractRemove what feeds the alarm: less caffeine, no alcohol, morning light. No supplements yet.
Body & breathTrain 3 times, 5 minutes of breathing a day, magnesium and glycine.
RetrainWorry time, a daily thought record, and one supplement for your type.
Root & integrationValues work, one exposure step, retake the test, keep what worked.
You can’t stop the alarm from ringing. You can stop believing every alarm is a fire.
This is the system that changed my own baseline, plus the best tools from therapies with real evidence behind them. It isn’t therapy and it doesn’t replace it.
— Alex, performance coach
Questions clients ask
Can I follow it while on antidepressants or anti-anxiety medication?
The habits and thought tools, yes. The supplements are different: several can interact with psychiatric drugs. Talk to your prescriber first, and never stop a medication on your own.
Do I have to quit coffee forever?
No. Do the 14-day test, then bring back one cup after breakfast and watch your scores. Many people keep one coffee a day and feel fine.
How fast should I feel a difference?
Cutting caffeine and alcohol often helps within a week. Sleep and training take 2–3 weeks, supplements 2–8 weeks. Root work takes longer, but you’ll feel the first shift sooner.
I’ve had a panic attack. Should I avoid the place it happened?
The opposite. Avoidance is what turns one attack into a pattern. Go back, starting small, with the SOS page in your pocket. If attacks are frequent, see a professional.
How do I get the guide?
Right after payment you get the PDF download link on screen and by email. Print it or fill it in on screen.
You’ve had anxiety most days for six months or it stops you working or sleeping, you have repeated panic attacks, chest pain, fainting or an irregular heartbeat, signs of an overactive thyroid, or you started a new medication. If you take psychiatric medication or are pregnant, clear the supplements first. Thoughts of harming yourself: contact a doctor or a crisis line today. This guide is education from a coach, not medical advice.
Start your 30 days today
Instant PDF, a printable calm tracker, and a day built for your anxiety type.