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

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

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

A) Things you want to change.
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) Past mistakes.

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

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

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

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

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

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 judge your feelings.
D) To tell you what to do.

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 process emotions and identify triggers.
C) To avoid facing your problems.
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) I am going to die.
B) I am weak.
C) This will pass.
D) Everything is hopeless.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.