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

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

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

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

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

A) Feeling extremely cold.
B) Decreased heart rate.
C) Rapid heartbeat.
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) Pretend nothing is happening.
B) Draw attention to yourself.
C) Find a quiet space if possible.
D) Accuse others of causing your panic.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A) Anxiety is more intense and sudden.
B) Panic is always rational.
C) They are the same thing.
D) Panic 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) Protecting your personal time.
D) Communicating your needs clearly.

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

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

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

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