Sell/Spend whatever. You sold your utxo for a soda. You spent your utxo for a soda. Obviously if you are afraid then only sell/spend to an exchange. If you are brave, spend it in El Salvador. You do you. The issue is people aren't aware of the risks.

Buy Monero - use it as a store of value / or if you think BTC is better in that regard despite having x2 inflation and a higher supply exchange trustlessly via atomic swap - then once you want to sell either to a DEX/CEX for more fiat shitcoins or a merchant simply go back to Monero and enjoy the power of uncompromised privacy and true fungibility. The fee for the conversion you pay is the price for using BTC as a store of value.