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

A) Breathing only through your mouth.
B) Rapid, shallow breathing.
C) Deep, slow 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) Future worries.
B) Past mistakes.
C) 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
D) Things you want to change.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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