1. Creation Station Presents

2.  Sleep Deprivation caused by ANXIETY can be
remedied by reducing the stresses on the body that
cause anxiety.
 We’ve taken a holistic approach in discovering
solutions that cover all aspects of people’s needs
whether they are psychological, physical, or social.
 Our solutions can be categorized into 7 categories:
Medical/Pharmaceutical, Nutritional,
Exercise/Physical, Herbal, Spiritual, Social, and
Environmental.

3. Medical/Pharmaceutical
Anxiety as well as tension-type headaches (TTH) are
often related to depression. In these cases, anti
depression medication such as Prozac and Zoloft may
be solutions.
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4. Medical/Pharmaceutical
High levels of anxiety may be related to Post Traumatic
Stress Disorder (PTSD): Medicines that act on the
nervous system can help reduce anxiety and other
symptoms of PTSD.Antidepressants, including selective
serotonin reuptake inhibitors (SSRIs), can be effective
in treating PTSD.
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5. Medical/Pharmaceutical
Obsessive-Compulsive Disorder can cause anxiety. The
solution: Cognitive behavioral therapy (CBT) + Zoloft or
Paxil + Clomipramine (TCA)
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6. Medical/Pharmaceutical
For Anxiety Disorder and Panic disorder solutions
include serotonin-norepinephrine reuptake inhibitors.
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7. Medical/Pharmaceutical
For anxiety related migraines, one should take beta-
blockers or Calcium channel blockers such as
Cardizem.
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8. Medical/Pharmaceutical
Attention Deficit Hyperactive Disorder (ADHD) may be
the cause of anxiety. Solutions include: stimulants,
nonstimulants, or antidepressants.
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9. Medical/Pharmaceutical
Anxiety can be caused by withdrawals when quitting
tobacco usage. Solutions would include nicotine
supplements (i.e. Nicorette gum, ―the patch,‖ etc.)
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10. Medical/Pharmaceutical
Restless leg syndrome caused by anxiety can be
remedied by anti anxiety medication such as Xanax.
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11. Medical/Pharmaceutical
Insomnia is often related to anxiety caused by rapid
brain activity may be treated with Lunesta
(Eszopiclone), a class of medications called hypnotics
which works by slowing brain activity to allow sleep.
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12. Medical/Pharmaceutical
Some performance enhancement drugs used by
athletes may cause anxiety, especially if taken too close
to bedtime. Solution: cycle off of them.
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13. Medical/Pharmaceutical
Anxiety as well as tension-type headaches (TTH) are
often related to depression. In these cases, anti
depression medication such as Prozac and Zoloft may
be solutions.
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14. Medical/Pharmaceutical
Sexual stimulants or male enhancement drugs may
cause anxiety if taken just before bed time. Solution:
take these supplements earlier in the daytime.
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15. Medical/Pharmaceutical
Anxiety may cause teeth grinding and TMJ in which the
pain causes one to wake up or lose sleep. The solution:
Bite guard.
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16. Medical/Pharmaceutical
Obesity can cause anxiety about looks and health,
which causes sleep problems. After bariatric surgery,
sleep apnea is shown to completely disappear.
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17. Medical/Pharmaceutical
A non surgical solution to sleep apnea caused by
obesity related anxiety is medication assisted weight
loss.
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18. Nutritional
Caffeine affects everyone differently and may stay
active in the body for up to 6 hours. For some, caffeine
can lead to panic attacks and high anxiety. Solution:
limit caffeine consumption, and don’t consume caffeine
close to bedtime.
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19. Nutritional
Alcohol can affect your mood, blood sugar, nervous
system and heart rate all in a negative way that can
cause bouts of anxiety and sleep deprivation. Alcohol
can affect the levels of serotonin in the brain leading to
anxiety and depression. Solution: Consume less
alcohol.
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20. Nutritional
Eating healthier ingredients throughout the day in food
choices can help reduce the harmful effects that
preservatives and other by-products have on the
nervous system.
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21. Nutritional
Make sure you have a balanced vitamin and mineral
intake as this will encourage a stable nervous system.
The most common deficiencies linked to anxiety are
thiamine, niacin, and vitamin D.
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22. Nutritional
Hunger can cause stress and anxiety. Make sure to eat
meals periodically throughout the day.
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23. Nutritional
Make sure to eat ―right‖ if hypoglycemic. Low blood
glucose can lead to anxiety. Proper intake of
carbohydrates and essential amino acids in the diet is
encouraged.
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24. Nutritional
Caffeine affects everyone differently and may stay
active in the body for up to 6 hours. For some, caffeine
can lead to panic attacks and high anxiety. Solution:
limit caffeine consumption, and don’t consume caffeine
close to bedtime.
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25. Nutritional
Sugar can provide unnecessary energy leading to
anxiety. Consume less sugar, especially right before
bedtime.
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26. Nutritional
Eating easily digestible foods and lean meats (i.e.
brown rice, chicken) will help increase metabolism
which can help fight off Anxiety.
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27. Nutritional
Toxic heavy metal poisoning can cause a wide variety
of problems including panic attacks, anxiety, insomnia
and dementia. Avoid having a diet consistently high in
toxic heavy metals (i.e. sushi).
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28. Nutritional
Consume peppermint as it contains factors that aid in
anxiety and sleep disorders.
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29. Exercise/Physical
Long-distance running: Runners feel better after
running and endorphin release helps relieve anxiety;
the sheer act of running long distances naturally tires
the body, preparing it for sleep.
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30. Exercise/Physical
Reading allows you to forget what’s on your mind and
escape to somewhere else and can reduce anxiety
before bedtime.
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31. Exercise/Physical
Hard work/manual labor: Activities such as painting
storm windows, shoveling snow, cleaning gutters, roof
repairs, and building a fence require physical and
mental exertion; a physically tired body and mind will
result in better sleep.
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32. Exercise/Physical
Yoga: The mind-body element of yoga helps relax one’s
psyche and helps regulate physiological responses to
stress and anxiety.
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33. Exercise/Physical
Swimming: The rhythmic motions involved in lap
swimming act to reduce stress and anxiety.
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34. Exercise/Physical
Long walks: The deep breathing and physical exertion
required of walkers has a calming effect.
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35. Exercise/Physical
A good massage promotes healthy blood circulation
and overall well-being.
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36. Exercise/Physical
Intimate relationships: Sex is healthy and good for the
mind and body; it rejuvenates you, makes you feel
alive, and mitigates anxiety.
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37. Exercise/Physical
Gardening: Sunlight, fresh air, and sounds of nature
reduce anxiety which results in better sleep.
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38. Exercise/Physical
Jigsaw puzzles: Jigsaw puzzles require concentration
on the task at hand, distracting the mind from the
thoughts which are causing anxiety.
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39. Exercise/Physical
Pets: Taking the dog for a walk or playing with the cat is
good for both pet and pet owner; taking care of ―others‖
is good for the human conscience and psyche.
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40. Exercise/Physical
Smiling allows you to get rid of negative thoughts and
can help build healthy relationships with others.
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41. Exercise/Physical
Cooking/Baking: The aroma of Mom’s home cooking
and chocolate-chip cookies baking has the effect of
relieving emotional or psychological distress, which can
disrupt sleep.
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42. Exercise/Physical
Bicycling: The rhythmic motions and concentration
involved in this activity allow the cyclist to forget his
worries and the things causing him anxiety.
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43. Exercise/Physical
Cross-country skiing: This activity provides plenty of
time for the participant to devise solutions to the
problems keeping him awake at night; it’s also good for
freeing the mind of life’s troubles.
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44. Exercise/Physical
Family time: While children/spouses may oftentimes be
the source of anxiety, they can also provide tremendous
relief from life’s stressors; sharing activities such as
exercise, reading, and traveling may help individuals
who are under duress realize they have a solid support
system at home.
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45. Exercise/Physical
Hiking: This is a cheap way to exercise the mind and
body, and to leave cares behind.
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46. Exercise/Physical
Arts (painting, photography, writing, etc.): These are
good activities for anxiety relief when verbal interaction
is unavailable or unwanted.
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47. Exercise/Physical
Motorcycling: The continuous road awareness
necessary for safe riding fatigues the operator
significantly and the result is worry-free sleep.
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48. Exercise/Physical
Volunteer (Habitat for Humanity, trail cleanup, etc.):
When you help others, you take the focus away from
yourself and your problems and put the focus on others
in a mutually beneficial manner.
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49. Exercise/Physical
Laughter raises one’s heart rate and breathing in a
healthy way; taking things less seriously and sharing
humor with others has obvious benefits for reliving
anxiety.
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50. Herbal
Borage is used to relieve depression and stress and is
a mild diuretic.
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51. Herbal
Chamomile is a gentle herb used in tea to soothe and
relax the nervous system. In stressful circumstances,
chamomile is used to soothe the digestive tract. It is an
anti-spasmodic and has anti-inflammatory properties.
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52. Herbal
Chamomile is a gentle herb used in tea to soothe and
relax the nervous system. In stressful circumstances,
chamomile is used to soothe the digestive tract. It is an
anti-spasmodic and has anti-inflammatory properties.
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53. Herbal
Passionflower herb acts well as a sedative and
anxiolytic. The British Herbal Compendium indicates its
use for sleep disorders, nervous stress, and anxiety.
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54. Herbal
Lemon Balm has been used since 300 BC to relieve
stress and anxiety, promote sleep, ease digestion, and
lift spirits.
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55. Herbal
Marijuana is obtainable in many states at medical
clinics with permission from a doctor and is commonly
prescribed for stress.
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56. Herbal
Valerian is a traditional sedative. It improves the time
needed to get to sleep, and the quality of sleep and
relaxation. Several studies suggest that Valerian affects
GABA, a brain chemical that balances excitement/
anxiety with relaxation. Valerian reduces anxiety and
relaxes smooth muscle eg. the muscle of the digestive
tract. Those with a nervous digestion may benefit.
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57. Herbal
Lavender. One of the most widely used herbs for
relaxation, usually in the form of the essential oil. It is an
effective herb for headaches, especially when they are
related to stress. As a gentle strengthening tonic of the
nervous system, it can be used for nervous debility and
exhaustion. It may soothe and promote natural sleep
and less restlessness at night.
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58. Herbal
St. John’s Wort (hypericum). The most popular herbal
anti-depressant.
Current research indicates that this herb acts on
neurotransmitters, brain chemicals which influence
mood (serotonin, norepinephrine, and dopamine). It
both makes these neurotransmitters more available,
and inhibits their re-uptake (stops de-activation).
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59. Herbal
Winter Cherry promotes relaxation and healthy
neurological function. It can be used to treat Occasional
nervousness, nervous tension and anxiety; depressed
mood and mild to moderate mood changes caused by
everyday stress; mental and physical fatigue.
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60. Herbal
5-HTP is naturally extracted from the seeds of Griffonia
simplicifolia, a tree native to the Ivory Coast and Ghana.
It supports a healthy neurotransmitter balance and is
used to treat depressed mood and mild to moderate
mood swings caused by everyday stress; occasional
nervousness, nervous tension and anxiety.
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61. Herbal
Licorice Root contains a natural hormone alternative to
cortisone, which can help the body handle stressful
situations, and can help to normalize blood sugar levels
as well as your adrenal glands, providing you with the
energy necessary to deal with the stressful situation at
hand. Some claim licorice stimulates cranial and
cerebrospinal fluid, thereby calming the mind.
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62. Spiritual
Kundalini Yoga is a physical, mental and spiritual
discipline for developing strength, awareness,
character, and consciousness. Participants who
practice this form of yoga have more improvement on
scores of perceived stress and purpose in life.
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63. Spiritual
Mindfulness Meditation. In the case of anxiety and
mindfulness meditation, it would be a state of
awareness and attention towards your own self, your
body. Taking time to become aware of the sensations of
tension, restricted breathing, anger or frustration. Many
people take mindful meditation classes to treat and
control their anxiety and stress.
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64. Spiritual
The Transcendental Meditation technique is often called
the best meditation against stress. It allows your mind
to settle inward beyond thought to experience the
source of thought — pure awareness, also known as
transcendental consciousness. This is the most silent
and peaceful level of consciousness — your innermost
self. In this state of restful alertness, your brain
functions with significantly greater coherence and your
body gains deep rest.
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65. Spiritual
Spiritual Meditation: This type of meditation is for those
who regularly participate in prayer, as it's based on
communicating with God. Just like the other styles, you
must become calm and quiet and then begin to focus
on a question or problem you might have. This style of
meditation can feel not only relaxing, but rewarding as
well.
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66. Spiritual
Focused Meditation: If the idea of clearing your mind of
all thoughts stresses you out, focused meditation is
great because you can focus on a sound, object,
mantra, or thought. The key here is to just focus on one
of these things and stay committed to that one thought
or object. This is when relaxation music comes in
handy. Even though you're essentially using your mind,
you'll be amazed at how rejuvenated you feel
afterwards.
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67. Spiritual
Movement Meditation: Movement meditation may seem
intimidating, but if you're by yourself and you really get
into it, it can be extremely uplifting and relaxing at the
same time. Sitting with your eyes closed, simply focus
on your breath and try out different gentle, repetitive
flowing movements. Rather than focus on a sound,
object, or thought, just turn your attention to your
movement.
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68. Spiritual
Mantra Meditation: Mantras are words that are chanted
loudly during meditation. It may seem odd to be making
loud noises during a meditation session, but it's actually
the sounds that become the object being focused on. In
yoga, the mantra Om is regularly used since it delivers
a deep vibration that makes it easy for the mind to
concentrate on that particular sound.
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69. Spiritual
Guided visualization is a popular form of meditation that
involves concentration upon an image or imaginary
environment. It is usually done while listening to a
recording. There is sometimes a focus on the breath,
but generally no attempt to use or control the breath,
and because the sensation is imaginary, and the
impetus for it comes from outside, the practice tends to
be rather passive.
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70. Spiritual
Trance-based practices. The hallmarks of a trance are:
awareness of the self and the environment is limited,
conscious control of the experience is absent, rational
thinking is absent, and memory of the experience is
very limited. Often these kinds of practices involve a
form of hypnotic suggestion.
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71. Spiritual
Heart Rhythm Meditation focuses on the breath and
heartbeat, making the breath full, deep, rich, rhythmic,
and balanced. Attention is focused on the heart as the
center of the energetic system. One tries to identify
oneself with the heart. By focusing on the breath, you
make your breath powerful. And then learning to direct
the breath, to feel the circulation of breath as your pulse
in different parts of your body, then on your magnetic
field, you learn to direct and circulate energy.
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72. Social
Sexual intercourse is proven to reduce stress and
thereby, anxiety.
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73. Social
Attending church and other spiritually guided events
where one may socialize with other like-minded
individuals may help with stress.
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74. Social
Verbal communication with family and friends (social
support) about issues causing stress and anxiety may
assist ―unburdening‖ the individual’s mind.
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75. Social
For introverts, reducing social time could make one feel
more comfortable before bed.
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76. Social
Alcohol, to a light extent (night cap) or a quick beer with
friends can help one loosen up before sleeping.
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77. Social
Kids sometimes like to sleep with parents’ beds
because of separation anxiety or stress of sleeping
alone.
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78. Social
Kids sleep may try sleeping with a teddy bear, so they
don’t feel alone.
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79. Social
Kids can avoid anxiety by being encouraged to have a
healthy level of social and physical activities.
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80. Social
Children lack the brain maturation and cognitive skills to
cope well with distressing emotions which could cause
sleep anxiety, so the solution of growing up and
learning from peers will lead to brain maturation and the
development of emotional coping skills to deal with
distressing emotions and allow for sleep.
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81. Social
Parents of children who stress over ―monsters in the
closet/under the bed‖ can teach/speak with their kids
about the difference between fantasy and reality.
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82. Social
Spending more time resolving marital problems can
prevent stress from these issues and keep it from
affecting married couples’ sleep, or their children’s
sleep.
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83. Social
Getting used to a new situation or environment (like
school, workplace, preschool, new peers) would reduce
stress and anxiety that comes with a new (sometimes
uncomfortable) environment/or peers that would
prevent sleep.
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84. Social
Play sports (generally social because of number of
people involved) which is good for overall physical
health and reduces stress.
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85. Social
Volunteer or help others to get your mind off of your
own issues or anxiety.
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86. Social
Socializing outside of bedroom so that the bedroom is
only a place where one sleeps can help one’s body get
prepared for rest when going to bed.
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87. Social
Laughing reduces tension. Laugh more!
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88. Social
Nurture close relationships because those who have a
networks of support are less vulnerable to anxiety.
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89. Social
Social animals (like mammals) like cats, dogs, horses
who are alone experience stress, so getting another
social animal as a pet could reduce their stress.
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90. Environmental
Stopping that irritating dripping faucet that get’s on your
nerves, can help you relax and sleep.
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91. Environmental
Moving away from a noisy environment, may help calm
nerves and promote relaxation for sleep.
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92. Environmental
Having the presence of familiar noises (i.e. tumbler
drying), may help one relax.
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93. Environmental
Earplugs can be a solution to irritation and anxiety
caused by unwanted sounds.
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94. Environmental
In most cases, temperatures above 75 degrees
Fahrenheit and below 54 degrees will disrupt sleep, but
even sleep researchers fail to agree on the ideal
temperature for sleep. In general, sleep scientists
recommend keeping your room slightly cool -- Turning
the thermostat down at night in cold weather sets the
stage for sleep and saves on fuel bills.
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95. Environmental
Much of our sleep patterns – feeling sleepy at night and
awake during the day – are regulated by light and
darkness. Make sure to expose yourself to enough
bright light during the day. Find time for sunlight, or
purchase a lightbox or light visor to supplement your
exposure to bright light. At bedtime, think dark: a dark
bedroom contributes to better sleep.
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96. Environmental
Get rid of anxiety caused by irritable sleeping
arrangements. For the most part, we know people sleep
better when horizontal and not cramped by space, and
it is clear that the sleep surface plays a role in getting a
good night's sleep. Give yourself enough space to
sleep. Replace an old mattress with a new one, and
choose a pillow and mattress that fits yourself best and
will be comfortable throughout the whole night.
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97. Environmental
Anxiety created by irritability from polluted air can have
a big impact on sleep. Try to move to a less pollutes
area or ventilate your room before going to bed.
Different calming fresheners can also help.
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98. Environmental
Violent shows, news reports and stories before bedtime
can be agitating. Steer clear.
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99. Environmental
TVs, computers, and work in the bedroom are sleep
stealing culprits as they cause mild unconscious
anxiety. Doing work, watching TV and using the
computer, both close to bedtime and especially in the
bedroom, hinders quality sleep.
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100. Environmental
Anxiety from agitation with vibrations can be solved. If
you feel vibrations coming through the bed from the
floor that typically distract you (such as distant heavy
traffic on a highway), you can make simple vibration
absorbers by cutting small discrete squares of rubber
(such as from a cheap, rubber backed doormat or
leftover carpet etc) and place these under the bed legs
or frame edge where it contacts the floor.
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101. Environmental
Mild anxiety can be caused by agitation in a hot/dry
climate. If you live in a hot or dry climate, the use of a
damp towel on the face or neck can aid rest, as can
having a water bottle close to hand if dehydration is a
risk.
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102. Environmental
Anxiety by the agitation of insects can be thwarted.
Mosquito nets or curtains are invaluable sleep aids in
mosquito areas which can disturb sleep.
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103. Environmental
Aromatherapy may act as a relaxation agent to fight
stress and anxiety.
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104. Environmental
Bad smells that cause agitation should be mitigated
with air fresheners that are light on the nose.
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105. Environmental
Anxiety from agitation of humidity can be thwarted by
humidity absorbers.
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106. The End