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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A) Shared with friends.
B) A standalone solution.
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) Ignoring your body's signals.
D) Overexerting yourself physically.

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

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

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

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

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

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