What's Keeping Your Panic Cycle Alive?

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Quiz Questions

1.
1. When you notice anxiety building, what are you most likely to do?
- A.
  A. Leave or avoid the situation if possible.
- B.
  B. Reach for something that helps me feel safer.
- C.
  C. Check what my body is doing.
- D.
  D. Ask someone if I'll be okay.
- E.
  E. Try to stop the anxiety before it gets worse.
2.
2. Before going somewhere unfamiliar, what do you usually think about?
- A.
  A. How easily I could leave if needed.
- B.
  B. What I should bring just in case.
- C.
  C. Whether I'll feel physically okay.
- D.
  D. Whether other people think I'll be okay.
- E.
  E. How to make sure everything goes according to plan.
3.
3. Which statement sounds most like you?
- A.
  A. There are places I avoid because of panic.
- B.
  B. I can go places, but only with certain precautions.
- C.
  C. I'm very aware of changes in my body.
- D.
  D. I often look for reassurance.
- E.
  E. I struggle when I don't know what will happen.
4.
4. If your heart suddenly starts racing, your first thought is:
- A.
  A. I need to get somewhere safe.
- B.
  B. I need something that will help me calm down.
- C.
  C. Why is my heart doing that?
- D.
  D. I should ask someone if this is normal.
- E.
  E. I need to get this under control immediately.
5.
5. When leaving home, what feels most important?
- A.
  A. Knowing I can get back quickly.
- B.
  B. Having certain items with me.
- C.
  C. Feeling physically well.
- D.
  D. Having someone I can contact.
- E.
  E. Knowing exactly what to expect.
6.
6. Which situation sounds most uncomfortable?
- A.
  A. Being somewhere I can't easily leave.
- B.
  B. Being without my usual coping tools.
- C.
  C. Experiencing unexpected physical symptoms.
- D.
  D. Not being able to ask for reassurance.
- E.
  E. Not knowing how something will turn out.
7.
7. During a panic attack, what feels most helpful?
- A.
  A. Escaping the situation.
- B.
  B. Using something that makes me feel safe.
- C.
  C. Monitoring what's happening in my body.
- D.
  D. Hearing someone tell me I'll be okay.
- E.
  E. Finding a way to stop the panic.
8.
8. Which thought do you relate to most?
- A.
  A. "What if I can't get out?"
- B.
  B. "What if I don't have what I need?"
- C.
  C. "What if this symptom means something serious?"
- D.
  D. "What if nobody can help me?"
- E.
  E. "What if I can't handle this?"
9.
9. If panic disappeared tomorrow, what would change most?
- A.
  A. I'd go more places.
- B.
  B. I'd stop relying on certain safety strategies.
- C.
  C. I'd stop paying so much attention to my body.
- D.
  D. I'd stop seeking reassurance.
- E.
  E. I'd stop trying to control every possibility.
10.
10. What frustrates you most about anxiety?
- A.
  A. The places it has taken from me.
- B.
  B. How dependent I've become on coping tools.
- C.
  C. How much I focus on physical sensations.
- D.
  D. How much reassurance I need.
- E.
  E. How much uncertainty bothers me.

Quiz Outcomes

1.
The Escape Planner
Your Primary PatternWhen anxiety shows up, your brain's first instinct is often to find an exit.You may avoid certain places, situations, routes, or activities because they feel risky if panic were to happen. While avoiding these situations can bring immediate relief, it can also teach your brain that those situations are dangerous.Over time, life can become smaller while anxiety becomes larger.What HelpsERP helps people gradually face feared situations without escaping, allowing the brain to learn that anxiety is uncomfortable but safe.One Thing to RememberConfidence doesn't come from feeling safe first. It comes from discovering you can handle discomfort when it shows up.Interested in Learning More?If panic attacks, anxiety, or avoidance are limiting your life, I offer ERP therapy for adults struggling with panic disorder and agoraphobia and help them find actual recovery.Schedule a free consultation to learn whether ERP therapy may be a good fit for you and to stop your panic cycle.
2.
The Safety Collector
Your Primary PatternYou've developed ways to feel safer around panic.Maybe it's carrying water, medication, a phone charger, a trusted person, or having a carefully planned escape route.These strategies make complete sense. The problem is that they can accidentally send the message that panic is dangerous and requires protection.What HelpsERP helps people learn which coping strategies are genuinely helpful and which may be maintaining anxiety.One Thing to RememberThe goal isn't to feel safe because of your safety behaviors. The goal is to trust yourself even without them.Interested in Learning More?If panic attacks, anxiety, or avoidance are limiting your life, I offer ERP therapy for adults struggling with panic disorder and agoraphobia and help them find actual recovery.Schedule a free consultation to learn whether ERP therapy may be a good fit for you and to stop your panic cycle.
3.
The Body Detective
Your Primary PatternYou pay very close attention to what your body is doing.Changes in your heartbeat, breathing, dizziness, tingling, stomach sensations, or other physical symptoms often grab your attention immediately.The more attention a sensation receives, the louder it tends to feel.What HelpsERP often includes learning to experience physical sensations without monitoring, analyzing, or trying to eliminate them.One Thing to RememberNot every sensation needs an explanation. Sometimes a sensation is simply a sensation.Interested in Learning More?If panic attacks, anxiety, or avoidance are limiting your life, I offer ERP therapy for adults struggling with panic disorder and agoraphobia and help them find actual recovery.Schedule a free consultation to learn whether ERP therapy may be a good fit for you and to stop your panic cycle.
4.
The Reassurance Seeker
Your Primary PatternWhen anxiety shows up, you naturally look for confirmation that everything is okay.You may ask trusted people for reassurance, search online for answers, or repeatedly check whether you're safe.While reassurance can feel comforting in the moment, the relief often doesn't last long.What HelpsERP helps people build confidence in their own ability to tolerate uncertainty rather than needing repeated reassurance.One Thing to RememberThe goal isn't to become 100% certain. It's to become comfortable living without certainty.Interested in Learning More?If panic attacks, anxiety, or avoidance are limiting your life, I offer ERP therapy for adults struggling with panic disorder and agoraphobia and help them find actual recovery.Schedule a free consultation to learn whether ERP therapy may be a good fit for you and to stop your panic cycle.
5.
The Control Chaser
Your Primary PatternYour anxiety may be fueled less by panic itself and more by the need to prevent panic from happening.You spend significant energy planning, preparing, anticipating, and trying to control outcomes.The challenge is that anxiety thrives when certainty becomes the goal.What HelpsERP helps people practice making room for uncertainty rather than trying to eliminate it.One Thing to RememberPeace rarely comes from controlling everything. It often comes from learning you can handle what happens.Interested in Learning More?If panic attacks, anxiety, or avoidance are limiting your life, I offer ERP therapy for adults struggling with panic disorder and agoraphobia and help them find actual recovery.Schedule a free consultation to learn whether ERP therapy may be a good fit for you and to stop your panic cycle.