Protocol 4: Anxiety & Stress Regulation
Products
Dosage instructions
- Dosage amount:
2-3 Capsules
evening
Ongoing
Additional notes
"Take in the evening as it maximizes sleep benefit, can split morning/evening doses as higher doses. (Take 1 capsule in the AM, 2 capsules in the PM)."
Dosage instructions
- Dosage amount:
2.00 Softgels
once per day
Take with food
Ongoing
Additional notes
"Take with largest meal to increase absorption and reduce any fishy aftertaste. Reduces neuroinflammation which perpetuates anxiety. "
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Take with food
Ongoing
Additional notes
"A formulation of Ashwagandha KSM-66, GABA, L-Theanine, and Saffron (Affron), Take in the morning or evening with food. Recommended for ongoing anxiety support. Replaces individual doses of each compound. "
Dosage instructions
- Dosage amount:
2-4 Softgels
morning
Take with food
Ongoing
Additional notes
"Take in the morning with food to blunt cortisol spikes under acute stress. Helps increase cognitive function under stress. Takes 4–6 weeks for full effect."
Dosage instructions
- Dosage amount:
1-2 Capsules
twice per day
As needed
For Anxiety Support (Anxiety)
Additional notes
"Take 1 capsule up to two times a day as need. Can be used acutely before stressful events (works within 30–60 min) or twice daily for ongoing support."
Lifestyle recommendations
Nutrition
› Limit caffeine as it is a major anxiety amplifier
› Blood sugar stability reduces anxiety spikes
› Fermented foods support gut-brain axis
› Avoid alcohol as it significantly worsens anxiety rebound
Movement
› Aerobic exercise is the most evidence-based anxiolytic
› 20–30 min daily significantly reduces anxiety
› Yoga and tai chi — vagal tone and cortisol
› Nature exposure reduces physiological stress markers
Sleep
› Sleep deprivation amplifies amygdala reactivity 60% which in turn increases anxious states
› Treat sleep as essential to your anxiety treatment, not an optional modification
› Consistent sleep schedule regulates cortisol rhythm
› Protocol 3 supplements overlap here
Stress Management
› Diaphragmatic breathing activates parasympathetic
› Progressive muscle relaxation for 10 min daily
› Identify anxiety triggers and address in therapy
› Social support is a direct anxiety buffer
Resources
- View
Anxiety & Stress Regulation Protocol Guide