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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A) It can shift perspective and reduce tension.
B) It trivializes serious issues.
C) It always makes anxiety worse.
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.