Anxiety disorders are the most common mental health condition worldwide, affecting approximately 1 in 13 people. At MEMBH Psychology, we help patients develop effective coping strategies.

Recognizing Anxiety Symptoms

  • Excessive worry that's difficult to control
  • Restlessness or feeling on edge
  • Difficulty concentrating
  • Irritability and mood swings
  • Muscle tension and headaches
  • Sleep disturbances
  • Panic attacks (racing heart, shortness of breath, dizziness)

5 Evidence-Based Coping Strategies

1. Grounding (5-4-3-2-1): Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
2. Box Breathing: Inhale 4 counts, hold 4, exhale 4, hold 4. Repeat.
3. Progressive Muscle Relaxation: Tense and relax each muscle group from toes to head.
4. Cognitive Restructuring: Challenge anxious thoughts — are they realistic? What evidence supports them?
5. Lifestyle Foundations: Regular exercise, adequate sleep (7-9 hours), limited caffeine, and mindfulness.

If anxiety is interfering with your daily life, book a confidential consultation at MEMBH Psychology today.