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Aslan Health Anxiety Go-To Guide
A physician's seven-page guide to anxiety: understand the alarm, calm it in the moment, build steadier rhythms, and weigh supplement evidence honestly.
Anxiety is a normal alarm system that can become too sensitive. This seven-page guide helps you understand the pattern behind your anxiety, reduce what keeps the alarm activated, practice tools that work in the moment, and build rhythms that make calm more likely. It accompanies the three-part Aslan Health podcast series on anxiety.
What is inside
How to tell everyday anxiety from a possible anxiety disorder, eight common patterns, and a 4 W Pattern Audit to see what sets off your alarm.
Five ways to stop feeding the alarm, plus foundations for sleep, food and caffeine, and movement.
In-the-moment tools: 4-7-8 breathing, 5-4-3-2-1 grounding, and the Three-N thought reframe (Notice, Name, Nudge).
Renewing rhythms for mornings, movement, sleep, media, gratitude, service, and community, with a simple daily rhythm.
Four supplements from the series (magnesium, omega-3s, L-theanine, and B vitamins), each with separate published-evidence and clinical-experience rows.
A printable 7-Day Anxiety Reset Plan, with Scripture from 1 Peter 5:7.
The guidance draws on the National Institute of Mental Health, the NICE guideline on generalized anxiety disorder and panic disorder, NIH Office of Dietary Supplements fact sheets, and systematic reviews of exercise, breathing practices, and each supplement. Sources are listed in the guide.
This guide cannot diagnose an anxiety disorder or replace professional care. If you are in immediate danger or cannot stay safe, seek emergency help now, or call or text 988 (Suicide & Crisis Lifeline).
Listen to the companion episodes: Part 1, Part 2, and Part 3.
The Aslan Health Podcast with Dr. Mike Hauman — Where Science Meets Soul
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
