A) Blame yourself for feeling this way.
B) Ignore the symptoms and hope they go away.
C) Recognize you're having one.
D) Run away from the situation.

A) Deep, slow breathing.
B) Breathing only through your mouth.
C) Holding your breath.
D) Rapid, shallow breathing.

A) Isolating yourself.
B) Using your senses to connect to the present.
C) Focusing on negative thoughts.
D) Ignoring your surroundings.

A) Past mistakes.
B) Things you want to change.
C) 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
D) Future worries.

A) Challenging and changing negative thoughts.
B) Blaming others for your feelings.
C) Suppressing all emotions.
D) Ignoring reality.

A) Rapid heartbeat.
B) Feeling extremely cold.
C) Decreased heart rate.
D) Sudden bursts of energy.

A) To ignore physical sensations.
B) To induce panic.
C) To reduce muscle tension.
D) To increase muscle pain.

A) Find a quiet space if possible.
B) Accuse others of causing your panic.
C) Pretend nothing is happening.
D) Draw attention to yourself.

A) Water.
B) Herbal tea.
C) Fruits and vegetables.
D) Caffeine.

A) Releasing endorphins.
B) Increasing cortisol levels.
C) Causing muscle stiffness.
D) Depleting energy reserves.

A) To tell you what to do.
B) To judge your feelings.
C) To provide guidance and support.
D) To prescribe medication without evaluation.

A) Ignoring your anxiety.
B) Avoiding all stressful situations.
C) Gradually facing your fears.
D) Creating more fear.

A) To avoid facing your problems.
B) To share private information publicly.
C) To process emotions and identify triggers.
D) To dwell on negative thoughts.

A) Paying attention to the present moment.
B) Ignoring your thoughts and feelings.
C) Thinking about the future.
D) Dwelling on the past.

A) This will pass.
B) Everything is hopeless.
C) I am weak.
D) I am going to die.

A) To reduce stress and promote well-being.
B) To avoid responsibilities.
C) To be selfish and ignore others.
D) To increase anxiety.

A) Isolating yourself from others.
B) Listening to music.
C) Substance abuse.
D) Self-harm.

A) It increases competition and stress.
B) It encourages dependency.
C) It spreads gossip.
D) It provides emotional connection and reduces feelings of isolation.

A) Offer them reassurance.
B) Stay with them.
C) Tell them to 'just calm down'.
D) Help them breathe.

A) General anxiety.
B) Feeling happy all the time.
C) Recurrent unexpected panic attacks.
D) A single panic attack.

A) Guided imagery.
B) Exposure therapy.
C) Cognitive restructuring.
D) Progressive muscle relaxation.

A) Shared with friends.
B) A standalone solution.
C) Stopped abruptly without consulting a doctor.
D) Used in conjunction with therapy.

A) Avoiding all physical activity.
B) Overexerting yourself physically.
C) Ignoring your body's signals.
D) Deliberately inducing physical sensations of panic.

A) Only physical activity impacts panic levels.
B) Sleep has no effect on anxiety.
C) Sleeping too much eliminates anxiety.
D) Lack of sleep can exacerbate anxiety.

A) Panic is more intense and sudden.
B) Panic is always rational.
C) They are the same thing.
D) Anxiety is more intense and sudden.

A) Saying yes to everything people ask of you.
B) Saying no to tasks you don't have time for.
C) Communicating your needs clearly.
D) Protecting your personal time.

A) A balanced diet supports overall mental health.
B) Diet has no impact on anxiety.
C) Only extreme diets help with anxiety.
D) Sugary foods reduce anxiety.

A) Stop, Take a breath, Observe, Proceed.
B) Start, Think, Organize, Proceed.
C) Stop, Tell someone, Overthink, Panic.
D) Stop, Think, Observe, Plan.

A) It can shift perspective and reduce tension.
B) It always makes anxiety worse.
C) It trivializes serious issues.
D) It has no effect on emotions.

A) Ignore the problem and hope it goes away.
B) Self-diagnose and treat yourself.
C) Ask for advice from unqualified sources.
D) Consult with a healthcare professional.